3 tips for eating healthy on the road

Travel much? Eat too much? You’re not alone!

Traveling for work can make eating healthy and staying on track really difficult no matter what eating regiment you follow (if you don’t follow any, that’s okay too but don’t you find that wining and dining clients can be so indulgent & exhausting? That’s partially because of what you’re eating!)

Making sure you’re prepared before getting on the plane or walking into that big client dinner can make all the difference. Read on for the top three tips on eating healthy while on the road, on a sales call or entertaining your favorite clients on a regular basis.

1. Pack snacks!

Gone are the days of feeling so famished that you end up eating anything and everything just so you don’t pass out. And no, coffee isn’t enough, you need real food! Keep snacks in your bag or suitcase so you can control what and when you eat. Some of my go-to snacks: unsalted nuts (almonds & walnuts are best), an apple (washed and ready to eat), LaraBars (just have one, it seems small but if you eat slowly it will satisfy your hunger). Packing your own snacks helps with portion control as well…which leads me to number two.

2. Portion control

Often times when eating out with coworkers or clients, we feel pressure to eat so much. Appetizer, main course, dessert & wine – sound familiar? Try to keep your portions small if you’re in a position where ordering each course and sharing is a must. Skip the bread, have 2 pieces of calamari instead of a big spoonful (or more) or go bunless on your burger. Passing on the bread & butter will be much easier if you’ve had your healthy packed snacks earlier in the day. If you can’t avoid certain foods to be polite or to not offend a client, taste everything but only take a few small bites so that you enjoy what’s in front of you. This will still allow you to focus on your main meal (fish & veggies perhaps?)

3. Keep your plate colorful

Big client meals can often be at steakhouses or Italian restaurants where it can be a little trickier to keep your plate colorful. Why not try ordering a side dish of veggies as an appetizer? Attempt to stay away from an overload of heavy carbs that can creep its way on your plate. The more colorful the better, think important vitamins, minerals etc. Just some of the benefits of fruits & veggies:

• Greens: Nutrients promote healthy eye development, cell growth & overall balance in the body
• Oranges: Beta-carotene & vitamin A which boasts eye & heart health
• Reds: Aids in heart health & improved memory
• Violets: Boosts motor skills, eye development & the immune system
• Yellows: Vitamin C, helps overall support of the immune system

So, instead of bread or chips, try ordering veggies to dip into hummus or guacamole. You’ll be supporting your joints, promoting collagen growth, detoxifying and adding powerful antioxidants into your diet while still enjoying the appetizer just as much as your client!

My week long trip started off in Las Vegas for an intensive 3-day training on how to up the ante on KWSOF. And.it.did!! The hardest part though, what was I going to eat? Las Vegas isn’t known for it’s healthy food and not wanting to compromise how I like to eat, I knew it would be a challenge. Luckily Henderson, NV has a gorgeous Whole Foods so I knew I’d be set. When I arrived on Wednesday I did a big shop and came right back to my brand new rented fridge which I immediately stocked!

Some of the easiest items? The LaraBars for a mid-morning snack & apples with almond butter for my dessert. No bowls for having Paleokrunch cereal with coconut milk? No problem! I used the hotel water glasses as my bowl and took plastic forks, spoons & knives to keep in the room. You have to get crafty when you travel! It’s so easy to make excuses but you can do it too! Lunches were easy too, back to Whole Foods I went for the salad bar which is always fresh and many veggies are organic.

On Saturday night it was off to LA…I was full of information, excitement and confidence (so much so that I drove myself there!)

Some food highlights:

Elf Cafe

So I have an obsession with Katie Lowes – I can’t help it, she’s amazing! I recently read about how much she likes the Elf Cafe so of course, I had to try it. Four of my favorite things are in this dish: kale, quinoa, avocado & egg…perfection!!

Gracias Madre:

Vegan Mexican amazingness! NYC is really missing this kind of restaurant (the kind where Beyonce & JLo frequent) and I wish it would translate to the east coast. This place is so creative and tastes just as good as a non-vegan restaurant (actually, maybe even better!) This would be a staple for me if I lived anywhere near West Hollywood.

The Farm

Beverly Hills is gorgeous! And the dishes at The Farm mirror that beauty! More of my favorite things: kale, quinoa & avocado, they just make me so happy!

Moon Juice

I could not be more obsessed with a smoothie/juice shop that I am with Moon Juice! They have such creative and decadent tasting drinks that I had to get 2. I legit drank them together because I couldn’t pick just one. I also loved the staff because even though most drinks are pre-made, they made me a special combo and didn’t give me a hard time at all.

Cafe Gratitude 

I finally made it here! I’ve wanted to eat here for years and am so grateful to have finally experienced this place. It was definitely worth the hype! The picture doesn’t do this bowl any justice but it was everything! In the bowl: braised butternut squash, adzuki beans, sea vegetables, seasonal sautéed greens, housemade kim chee, black sesame seed gomasio, garlic-tahini sauce, teriyaki almonds, sunflower sprouts, and quinoa. YUM!

Untitled at The Whitney is my new favorite spot! In addition to the museum itself, the gorgeous building and the excitement of the Meatpacking district, the restaurant is seriously delicious! Most of the dishes are completely KWSOF approved and are so unique that it’s hard to choose just one thing. So on my first visit, I choose three dishes!

The star of the show was definitely the smoked arctic char, soft boiled egg & potato pancake. Then I had to try the cauliflower with cardamom custard (made with coconut milk so it was dairy free!) Completely full but willing to keep pushing through, I had the black bass with field peas, fennel & preserved tomato.

I can’t wait to go back and try all new things!

Before traveling to Thailand for my honeymoon, I almost never ate Thai food. I always assumed it was unhealthy and too spicy for my taste – but I was definitely wrong! Thai food is so fresh and uses so many veggies and fruits it’s quickly become a favorite. I also happen to LOVE Ngam! The menu is totally authentic and they have something for everyone. Also Ngam notes that “all sauces, curries, and condiments are made from scratch every day. We use farm fresh ingredients, hormone-free chicken, pork & beef and sustainably sourced seafood” – can’t beat that!

Tracey Favorite:
Papaya Noodle Pad Thai (pictured above)

99 3rd Avenue
(between 12th and 13th)

Tracey’s Favorite:
Mixed Sprout Salad
Dragon Bowls

300 East 12th
St. @ 2nd
Ave Organic, Plant Based

Tracey’s Favorite:
Baby Farmers Salad
Quinoa veggie patty

Various NYC locations
Organic & All Natural Burgers,
Snacks and Shakes

Tracey’s favorite:
Mean green smoothie Hangover cure smoothie Juice: All greens with apple

Liquiteria
170 Second Ave @11th St
102 8th Ave @ 15th St
26 East 17th St between Broadway & 5th
145 4thAve @ 13th St
Cold Press Juice

Tracey’s favorite:
Mean green smoothie Hangover cure smoothie Juice: All greens with apple

Tracey’s Favorite:
Fluffy quinoa salad
Pan-seared French horn mushroom Panini
Pan-seared Shangai-style dumplings

460 Amsterdam Ave
41 East 11th St
Vegan Kitchen & Bakery