Eating on the go
By: Dr. Alyssa Musgrove
Summer is here and, if you’re like most people, you likely have some vacations planned. When itcomes to traveling, planning ahead is always key to a successful excursion. This is especially true when it comes to eating. Whether you’re traveling by car, boat or plane, a little forethought and preparation can help ensure you have what you need to remain comfortably fed without resorting to junk food.
Raw vegetables make a great travel snack, providing both nutrition and convenience. Celery sticks, baby carrots, sugar snap peas and sliced cucumber with a pinch of salt are all highly portable. There are also many simple recipes for salads in a jar. Simply prepare your jar salad in advance and pack a fork for a healthy and easy meal on the go.
Other simple snacks include crackers paired with meat sticks and pre-cubed cheese. Nuts are a great high-protein option. You can make your own trail mix by mixing raw nuts and seeds in a sandwich bag or small reusable container. Fresh fruit, such as apples, grapes or oranges, is a great portable source of fiber. Small packets of nut butters are great with crackers or can pair nicely with a banana.
A simple travel smoothie recipe is another great tool to have in your arsenal. Have to catch an early morning flight or a red eye? It always pays to head to the airport prepared. Pack a shaker bottle and a serving of protein powder in a sandwich bag or just dry in the bottom of the bottle. Once at the airport, order cold or steamed milk from a coffee shop and blend it with the protein powder for a high protein latte. This is a foolproof way to balance your blood sugar, curb your appetite and keep you satiated, which makes you much less likely to reach for junk food later.
If you’re headed out and want to pack your lunch, look no further than these healthy roll up recipes:
Pickle Roll Ups
Pickle roll ups are a tasty snack that only take 10 minutes to prepare and yields up to 30 servings! Gather an 8-ounce package of cream cheese (brought to room temperature), 16 ounces of whole dill pickles and ½ pound thinly sliced deli ham. Grab a slice of ham, slather with cream cheese and place a pickle in the middle of the ham slice. Roll the pickle in the ham, and then slice evenly into bite-sized pieces. For variety, try using corned beef instead of ham or whipped cream cheese instead of a block.
Some people like adding a couple tablespoons of dry ranch dressing mix to the cream cheese for added flavor.
Turkey Caprese Roll Ups
Turkey caprese roll ups are a low carb, high-protein snack option, with no bread or tortilla needed. These can be made in advance and are a great snack to store in the cooler. Gather thinly sliced deli turkey breast, pesto, fresh tomato slices and fresh mozzarella. Spread the pesto on the top of the turkey slices, layer with tomato and mozzarella. Roll up the turkey, slice and enjoy.
Turkey Club Roll Ups
These turkey club roll ups take just five minutes to prepare and have such a punch of flavor, you won’t even miss the bread! You’ll need romaine lettuce leaves, lunch meat of your choice, cooked bacon, avocado, and your favorite sandwich spread. Begin by laying parchment paper on a cutting board or large plate. Remove the stems from your romaine lettuce and lay the lettuce on top of the parchment paper, overlapping pieces until you form a 10” by 8” rectangle of lettuce. Drizzle your sandwich spread of choice (anything from mustard to ranch to mayonnaise or jalapenos). Next, layer your lunch meat, followed by the tomatoes, bacon, and avocado. Use the parchment paper to help roll the sandwich into a tight tube by folding in the ends as you roll. Slice the sandwich in half and fold down the parchment paper as you eat, with no mess!
Eating healthy while traveling doesn’t have to be a challenge. Whether you’re traveling for work, vacation or out of the country, a little advance planning can help eliminate stress and ensure you stay healthy, well fed and on track with your nutritional goals.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a varietyof techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.