Men's Health Week June 13-19th 2011

Photo by BellaRome

June 13th 2011 is the start of Men's Health Week & June 19th is Father's Day so I thought I'd write about something that I know is an issue for some of my male friends - how to continue a healthy lifestyle while on a business trip!

I asked on Facebook recently for business travelers to tell me the difficulties they face maintaining a healthy lifestyle while on business trips.  Issues mentioned included time differences & jet lag affecting their meal schedule & body clock; flight delays making airport food their only option; expectations of colleagues at business dinners; temptations from pastries at the complimentary breakfast & refreshments!

These issues affect business women & business men alike and many are relevant to all travelers.

At the Airport

Number 1 - be prepared

You know you're probably going to need to eat at the airport so take some food with you! There's always the chance of a delay so pack extra healthy snacks such as fruit, cereal bars, trail mix in your hand luggage.

Stay hydrated by drinking water

Avoid caffeine & alcohol which dehydrate and avoid soda which can cause abdominal discomfort during a flight (not to mention those calories from soda or alcohol!) The atmosphere inside the aircraft can also cause dehydration so continue to sip water throughout your flight.  Why? Because often we mistake thirst for hunger. If you are dehydrated when you land you may be tempted to buy a high calorie snack or overindulge at your next meal thinking you are hungry when really you are thirsty.

Airport food

If you are eating a meal at the airport - choose carefully!  Ask what dining options are available before just heading straight for the nearest fast food counter.  You may find there's a grill or restaurant with lighter options available.  Choose low fat milk or water instead of soda to accompany your meal.  As with any restaurant, ask if you can substitute the fries for an extra portion of veg.  And don't feel you have to finish the whole portion - stop eating  when you feel satisfied but before you feel full.  If fast food is really your only option, choose wisely, have the sandwich without the fries and don't panic - adjust the rest of the days meals to account for this one.

At the Hotel 

Food


Is it possible to pack dry cereal/oatmeal then buy milk at your destination for breakfast to avoid the temptations of the breakfast buffet or the cooked breakfast?  An omelet with veggies and wholegrain bread roll/toast and a side of fruit is a good option and will keep hunger at bay throughout your morning meeting.

Exercise 

Find out ahead of time if there's a gym or pool at your hotel - if there is be sure to use it!  Include time for exercise on your daily calendar as if it were another business meeting.  No gym? No problem! Go for an early morning run or walk and you'll discover your new surroundings from a different perspective.

At your business meeting 

Coffee breaks


Chances are there will be pastries, doughnuts & muffins available!  But the chances are there will also be fruit & yogurt available too! The decision is yours...  Do you allow yourself one indulgence on the first day of your business trip then make sure you choose the fruit the following days?  Do you ask the organizer if they could provide a healthier alternative to the pastries?  Do you take your own snack?

To help with your decision consider how you'll feel in a couple of hours when your meeting has over-run and the sugar high has become an energy slump?  Do those pastries still look like so appealing?!

Business Dinners 

If business dinners are a regular part of your working life you really do have to make good choices if you're to stay on track with your healthy eating or weight loss goals.  I appreciate this is not always easy - especially when you are in a foreign country or your host has arranged the meal.  In this case you may have to eat what is on offer and again choose carefully at the other meals.

If you do have control over what you can order remember the restaurant rules: ask for extra veg instead of fries; avoid the bread basket; ask for sauce/dressing on the side; choose grilled & baked items - not fried; dessert is not compulsory!

Do not feel pressured to eat the same as your colleagues at the table.  You are in charge of your own health so be confident about your own careful choices. You may even inspire those colleagues to make good choices themselves or get noticed by the boss for taking care of your health!

  For your next business trip:

~ be prepared - take your own snacks, drink plenty of water & schedule time for exercise each
    day
~ if food choice is out of your control at one meal, try and compensate at other meals during the day
~ start at the fruit end of the coffee break buffet - not the pastry end!

You'll find yourself much more alert and ready for any business challenge if you give your body the right fuel!

Looking for a Father's Day Gift?  Why not forward this information - what better gift for Dad than empowering him to achieve good health?

For more information on Men's Health visit Health Finder & American Dietetic Association Men's pages

Choose My Plate

Healthy eating.  It sounds so simple – we’ve all heard the phrase and people spend a lot of time either trying to maintain healthy eating or trying to achieve it.  However, for a variety of reasons, for many people eating healthy is not as easy as it sounds.

The majority of Americans will be familiar with the Food Pyramid which has been used by the government, dietitians & the food industry for many years.  It is without doubt an instantly recognizable symbol for healthy eating - although it may be hard for people to explain exactly what the Pyramid  is trying to teach us!

 

On June 2^nd 2011 a new healthy eating visual aid 'MyPlate' was launched!

USDA quote: "First Lady Michelle Obama, Agriculture Secretary Tom Vilsack and Surgeon General Regina Benjamin today unveiled the federal government's new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices. MyPlate is a new generation icon with the intent to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The new MyPlate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups."

I was excited to hear the new nutrition icon would be a plate as a plate model is what I used as a Dietitian in the UK and it was well received and readily understood by my clients and the general public.  

MyPlate's simplistic design was to make it easily understood by everyone - including children.   It emphasizes fruit & vegetable intake and the importance of dairy (or dairy alternatives if intolerant/allergic to dairy).  However, it has also been criticized for being too simplistic & for it's lack of food images and for not mentioning fats & sugary foods. 

The very fact that a new nutrition icon has been released will hopefully attract people's attention and highlight the 'healthy eating' message we often take for granted.  Additional information & resources can be found at http://www.choosemyplate.gov/

The aim of this new icon is to simplify the healthy eating message and update it in line with the new guidelines which were launched earlier this year: 
http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf  

The main points  of these guidelines are:

Balance Calories

• Enjoy your food, but eat less.
• Avoid oversized portions.

Foods to Increase

• Make half your plate fruits and vegetables.
• Switch to fat-free or low-fat (1%) milk.
• Make at least half your grains whole grains

Foods to Reduce

• Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.
• Drink water instead of sugary drinks.

I encourage you to take some time to visit these websites, read the information & try out some of the interactive tools.

I personally see this as an opportunity to renew our efforts towards healthy eating & in the fight against obesity. I'd be interested in your comments on the MyPlate icon!