Top Four Orders at Fast-Casual Restaurants

Reality check - not everyone makes Instagram-worthy, picture-perfect, homemade, from scratch meals all of the time. I know I don’t. So, I’m sharing my top four go-to orders in popular fast-casual restaurants. But before you read on, you must know that these meals are for my needs and your needs are different. This list isn’t meant to be copied. Instead, it’s meant to give you a look inside the brain of a dietitian at a fast-casual restaurant to help you make decisions that will not only result in a delicious meal, but will also help you feel satisfied and nourished.

Moe’s or Chipotle
The build your own, tex mex options are some of my favorites because I love beans, cheese, spicy peppers…all of it.

What I’m Ordering: Burrito Bowl or Taco Salad

Why: I love nachos, so when I want the flavor of nachos without the chips, I order a burrito bowl or taco salad. It’s essentially the same thing without the chips. Start with a leafy green base, add beans, and I usually skip the rice since I’m not the biggest fan of rice. Load up on veggies and a plant-based protein like tofu. Top with salsa and a choice of guac or sour cream.

Panera
Panera is everywhere and they’re really stepped up their options in the last few years. I love the self-order kiosk because I can see every ingredient and can make modifications to my meal easily.

What I’m Ordering: You Pick 2 with Soup and Salad

Why: Variety is number one. I enjoy that I can get multiple flavor combinations with the soup and salad. I also know that I love the multigrain roll and I would rather enjoy that on the side with soup than have that same bread as a part of a sandwich. This has to do again with flavor. I know that if I order a sandwich, I will still want the roll, so it’s worth it to me to skip the sandwich and eat a roll along with the soup and salad instead. I’ll mix-up the soups, but usually go for one that’s vegetarian with mostly a plant-based source of protein like beans. Salads vary, but I always remove the fried toppings since the other toppings are enough to satisfy the flavor I’m looking for in a salad.

Starbucks
Coffee is a must in my life, but surprisingly, Starbucks is also a go-to when looking for food on the road or in the airport.

What I’m ordering: Protein Box or Egg White, Turkey Bacon Sandwich

Why: The Starbucks Protein Box is great because it has apples, peanut butter, a delicious roll with raisins, eggs, and cheese. It’s like a little bento box and it’s convenient for eating on the go. I’ve also stashed the peanut butter packet to eat later if I’m not hungry. Pick up a banana while you’re at Starbucks if you want a snack of banana and peanut butter later. The breakfast sandwich has nothing to do with the egg whites. It’s more about the lean protein in the turkey bacon versus a sausage option and the whole grain muffin. If they put a full egg on this sandwich I wouldn’t be mad (and in fact would prefer). But this works if you’re looking for a filling option with whole grains.

Subway
I’m not in this sandwich chain often, but on long road trips this makes for a good staple if nothing else is available.

What I’m Ordering: Veggie sandwich with cheese on whole wheat bread

Why: Vegetables, vegetables, and more vegetables. I add flavor with vinegar and oil plus mustard and black pepper.

Food Tips for Any Airport in the Country

In the dreams of food-lovers around the world, all airports would be a food oasis. I imagine a market hall like you might find in Manhattan or LA when I think perfect airport food. Multiple options, plenty of healthy choices if you want them, and all prepared by skilled chefs. End of that daydream…I just left Newark Airport as I write this and if you’re familiar with it then you know it’s the opposite of a fancy food market. I wouldn’t consider myself to be a travel expert, but my job sends me on the road enough for me to have developed survival skills for frequent travel. Am I perfect? No, this is the person who has dipped potato chips into buffalo sauce in an airport sandwich shop. I may be a dietitian, but I am a human, too. Is that something I do every time I’m in an airport? Not a chance. I frequent them way too often to make that a habit. The point is, if you’re regularly on the road, it’s a good idea to make airports fit as an extension of your everyday, healthy habits, not a place where you forget how you’ll feel if you chug beers and eat salty snacks before every flight.

Start with Hydration
Make it a habit to bring an empty water bottle with you (no liquids in security, don’t say I didn’t warn you) or be ready to purchase a water in the terminal. No excuses on this one. Hydrate well when flying because dehydration is almost inevitable unless you’re focused on avoiding it. This is especially true if you do decide you’re having a drink before your flight. Flying plus alcohol and no water equals feeling absolutely terrible when you land.

Pack a Snack
Sometimes it’s not always reasonable to pack your own snacks, but if you find yourself feeling really on top of things then don’t hold back. From experience, I know containers of fruits and vegetables are easy to store in a purse or bag and they make it through security without issue. Granola bars, packets of dry cereal, trail mix, and cheese sticks are all excellent choices that travel well and are much less expensive if purchased outside of the airport.

Get Creative
Packing snacks isn't always practical, I get it, but that doesn't mean eating well is out of the question. Consider these tips to get your through:

1.       Create your own parfait with plain yogurt, lower sugar granola, and fresh fruit. Use a cup from a coffee stand to mix it up. It works and will be much lower in sugar than the pre-made options in the cooler case.

2.       Snack boxes are a great option, but sometimes they’re too heavy on the cheese and have limited protein and fruit/vegetables. Build your own with improved portions: cheese stick, fruit cup, hard-boiled egg, and whole grain crackers. You’ll eat less cheese, more fruit, and likely add a whole grain where you didn’t have one before.

3.       Explore the “healthy snack” section of the food stand. This is almost sure to exist and there are a lot of great options available now that snack companies are realizing we want (and need!) healthier options. Just a few of my favorites include KIND Nuts & Spices bars, Made Good granola bites, Harvest Snaps pea crisps, and Sahale trail mixes. And fruit. You can't go wrong with an apple or banana. 

4.       Skip the bottles of “pressed” juice or other smoothie-like drinks. They sure look nutritious and have the claims on their labels to make you believe it’s true, but most are just glorified apple juice. If you’re worried about keeping up your immune system while traveling then choose a piece of actual fruit, eat some veggies, drink plenty of water, and keep your hands washed. Those three things will go a much longer way in preventing you from getting sick than an overpriced juice drink.

Happy travels!

4 Tips for Staying Healthy (and sane) on a Business Trip

I’m saying it – business travel can wreck your health. In fact, a major shift in your day-to-day has the potential to create a stress response that’s significant enough to damage your mental, physical, short-term, and long-term health. It’s all impacted. The question then is how to avoid the negative consequences of a hectic lifestyle. (Hint: it’s possible)

It has taken me a long time to figure out how to feel good while on the road. At first it was all survival mode. Make the flight, don’t get lost, and show up looking somewhat presentable. Repeat. It’s safe to say those early days of travel were not my high points. But, just like you become a pro at getting through the security line at the airport, you also become a pro of taking care of you while on the road. I’m sharing a few of my top tips to make healthy travel a reality. 

Pack with Activity in Mind
Exercise gear is not an option. I stick to a carry-on, but my sneakers are the first thing to go in the bag. Sometimes it may feel a little ambitious to throw an extra couple pairs of leggings or sports bras into the mix, but for me it’s important to have the gear available no matter what. Excuses are no longer an option.

Be Creative in your Food Choices
The food environment on the road can be a serious challenge, but I’m living proof that it isn’t impossible to eat well at any point during the trip. The key? Creativity. Whether you’re faced with a fast food restaurant, a gas station, or an oasis of healthy options, creativity is a must. Here are a few of my top tips:

1. Pack snacks in your carry-on. This includes disposable containers or fruits and vegetables, granola bars, packets of peanut butter, etc. I’ve eaten fresh figs out of a Tupperware container while waiting to board a plane. Make it happen!
2. If you’re driving, find a grocery store at your destination and stock the mini-fridge in the hotel with produce like baby carrots and tomatoes, and snacks like hummus, cheese, and yogurt. You can also stock-up on snacks suitable to leave in the car such as bars, dried fruit, trail mix, veggie crisps, etc. Check out the list below for a few of my favorite travel snacks.
3. Eating dinner out every night can be a challenge for good nutrition, but it isn’t impossible. Think color. Vegetables must always make their way to your plate. Even if you order fries, ask for a side salad or opt for a veggie burger instead of a beef burger. It’s easy to look at a business dinner as an opportunity for a “treat” after a long, hard day at work, but be mindful of what you really want. Indulge on the food that sounds the best, but build the rest of your meal with nutrient-rich options.  

Get Moving
Cities are a perfect place to try new fitness classes. For example, some of the best spin studios are in the bigger cities and I’m always going to find a way to sneak a class into my travel schedule. Visiting a smaller town? Don’t stress. Find a park or a downtown space with sidewalks and head out for a walk or run. Finally, hotel gyms are always an option, so even if it’s not up to your gym standards just remember that it’s temporary. Put in your earbuds, find your favorite podcast, and get to it. 

Stay Hydrated
It’s easy to get caught-up in the day-to-day of business travel and forget to stay hydrated. Focus on unsweetened beverages throughout the day and be sure to limit the alcohol at night. Your body is already experiencing a change in schedule with sleep, activity, and food. When you add excess alcohol to the mix then things can really get out of whack. Plus, you’re lowering your immune system which will likely result in a sluggish or sick few days over your precious weekend back home. Be kind to your body, even during those business dinners when the wine is free-flowing. 

Allison's Top Picks for Travel Snacks

1. Produce - baby carrots, tomatoes, bananas, apples, grapes, raspberries. Any kind of easy to eat fruit or vegetable is the number one snack to add to your list.
2. Whole grain bread - this may seem ambitious, but if you're going to be in one place for more than a few days then a small loaf of whole grain bread is great for mini peanut butter sandwiches. Fiber plus a little fat helps to fill you up.
3. Hummus - great for dipping veggies and is a source of protein and fiber. This is a great healthy snack for the hotel room.
4. Mini peanut butter, almond butter, or sunbutter packets. Healthy fats plus a small amount of protein makes for an ideal addition to fruit or whole grain bread as a breakfast or snack.
5. B'More Organic skyr is high in protein and low in sugar. If you have a mini fridge then stock-up on this drink for a probiotic boost which contributes to a healthy immune system (key for travel). Plus, it makes for a good snack of protein and carbs after you hit the hotel gym. 
6. Kombucha - probitoics, here they are again. Keep your GI tract happy with the addition of probiotics however you can get them. Yogurt and fermented foods are the top sources. Kombucha isn't a requirement, but it is tasty!
7. Granola bars - easy to throw in the bag for an on-the-go snack. Look for bars with 10g of sugar or less. If you can't find those then opt for half a bar and a piece of fruit as a snack. 

Disclosure: I have partnered with B'More Organic. I have no relationship with other products shown in this post.