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

Dad's Cooking! Happy Mother's Day!

Photo by agifttotreasure.com

Before I go any further I have to mention how good my husband is in the kitchen (in case he reads this!)  He really enjoys cooking and will follow a recipe with a huge number of ingredients!

I know several of my friends whose husbands are also handy in the kitchen but I also know others whose husbands never set foot in there!

With Mother's Day coming up this weekend I thought I'd look at ways Dad's can contribute to raising healthy eaters.

From the very moment you become a Dad you have a vital role to play in feeding.  Supporting Mom when she's feeding a new baby, providing her with drinks and meals when she's too busy or exhausted to prepare anything for herself.

As your little one gets older and more aware, the most important way to raise a healthy eater is to lead by example.  In other words let the kids see you eating healthy foods - grab an apple as a snack, take fruit to work with you, eat your veggies at dinner time!  This has a HUGE impact on children who notice everything that's going on around them.  They will then view eating fruit and veg as 'normal' and not something only they are being made to do.

Photo by The Pottery Stop

We all know how much Dads like to BBQ!  Be sure to toss some corn-on-the-cob, veggie kebabs or baked potatoes on the grill.  Add tomatoes to your burgers and always include a vegetable or salad dish on the side.  Be adventurous!  Try grilling stuffed mushrooms or stuffed peppers, aubergine (eggplant) slices or add chunks of apple to pork kebabs!

Are junk food & soda the staples of your diet?  Everyone is busy these days and it's all too easy to grab fast food.  Limiting your intake of these foods not only sets a good example to your family but will benefit your health which in turn will improve your ability to enjoy and interact with your children.

Are you in charge of taking the kids to their sports at the weekend?  Be prepared with bottles of water and healthy snacks such as fruit, cheese sticks or cereal bars to hand out when they complain they're "starving!" 

Try as often as possible to eat together as a family.  This doesn't mean with trays on your lap all watching the TV over dinner but really sitting together, eating, talking and making mealtimes a relaxed, fun family affair.  Research has shown that family meals help improve healthy eating, reduce the risk of obesity and reduce the chance of teens getting involved in substance abuse.  Just making the effort to sit and eat together whenever  possible brings families closer and makes parents more involved in their children's lives - healthy eating aside - it's worth it for this...

We value your input regarding meals and need you to back us up when we're encouraging our kids to eat healthily.  It's so important for their health, your health and your family's health - and you may even discover some new veggies you love!

So when you and the kids are preparing a meal for Mom on Mother's Day, please know that we really are very grateful (however the meal turns out!)