You hit snooze.

You hit snooze again.

Finally you can no longer snooze, so you decide to get out of bed.

You pick up your phone and what do you see?

An email from your boss; that the project you were working on has a new deliverable and it’s due tonight.

If this series of events sounds like you, you’re not alone.

Mornings often feel like a frantic race against the clock from the second your alarm rings. 

Between checking emails and rushing out the door, it’s easy to let stress become your default setting before the day has even truly begun. 

However, the simple habits you prioritize in those early hours dictate your energy and focus for everything that follows.

Start your day with these three simple healthy habits to boost energy and focus. These habits take less than two minutes to incorporate into your existing routine but will ground you for the next 12 hours.

Hydrate Before you Dehydrate

Your body is dehydrated after 7–8 hours of sleep, Your body loses fluid overnight, which can cause fatigue and hunger. Before you reach for coffee or breakfast, start your morning with a glass of water. Hydrate before you dehydrate. I keep a glass of water on my night stand and drink it first thing in the morning. Even a single glass can help rehydrate your brain, helping you shake off “brain fog” and improve mental clarity for those early meetings. And that’s not all it also, jumpstarts your metabolism and aids digestion, preparing your system to absorb nutrients throughout the day.

Move It

Start your day with a two minutes of gentle stretching, yoga, or a quick walk to release stiffness from sleeping. You don’t need a grueling 5:00 AM gym session to see results. Although, if you like that you can go for it. But two minutes of stretching will increase the blood flow, deliver fresh oxygen to your muscles and brain, improve your posture and reduce stiffness. 

Eat Your Protein First Thing

90% of my patients skip breakfast. Starting your day with fuel like protein and good fats sets you up for success. Skipping breakfast is one of the most unhealthy habits. Research suggests that skipping breakfast is associated with a higher risk of weight gain and obesity, because of increased hunger later in the day. And if you think about it, it makes sense; you’re depriving your body of essential fuel. Eat protein like yogurt or eggs paired with nuts early in the day rather than sugary foods like bread and muffins. Foods rich in Protein and Fiber slows digestion and keeps blood sugar stable. Unlike sugary pastries that cause a quick spike and crash, complex carbohydrates (like oats) provide a slow release of fuel to power you through to lunch. Plus, feeding your brain early ensures you have the glucose necessary for high-level decision-making and concentration.

Change starts small. Transforming your health doesn’t require a complete lifestyle overhaul—it starts with tiny, intentional shifts in the first 10 minutes of your day. Hydrate, move, and nourish your body first thing, and you’ll be on your way to a peak performing day everyday.

The post 3 Healthy Ways to Kickstart Your Mornings first appeared on Tone & Strengthen.

“It’s just too overwhelming?” said a patient.

“One day it’s keto.

The next it’s intermittent fasting.

Then it’s don’t eat fat.

And then it’s marathon training.”

 “I can’t keep up with the trends and social media tells me,” she said.

Well, what if I told you that turning your health around isn’t about the latest fad, but about mastering five core, fundamental pillars?

Understanding the Five Pillars of Health

It’s not that complicated. The formula is pretty simple.

But sometimes we aren’t ready to make the time and tradeoffs for the results we want.

A holistic approach centered around five key pillars: nutrition, exercise and movement, sleep quality, stress management, and mindful consumption of alcohol can help you feel better and live a long healthy life.

Our guest on the 9 to 5 wellness podcast (hyperlink it) Graham Hawley, a certified health and wellness coach shared his approach to the five pillars.

Pillar 1: Nutrition

Good nutrition is foundational. As Graham explains, a whole food diet nourishes and satisfies the body, regulating blood sugar and insulin levels, and preventing metabolic dysfunction. Avoid processed foods and focus on meals made from organic meats, fresh vegetables, fruits, beans, and legumes. Not only does this approach lead to weight loss and lower blood pressure, but it can also improve skin conditions and overall vitality.

Pillar 2: Movement

Exercise is non-negotiable. Regular movement, such as walking after meals, improves cardiovascular health, regulates blood sugar, and enhances mental wellbeing. Strength training is especially critical as it enhances insulin sensitivity and helps maintain muscle mass, which is crucial for longevity and metabolic health.

Pillar 3: Sleep Quality

Sleep is the body’s natural reset button. A consistent sleep schedule, starting with a good morning routine that avoids immediate caffeine intake, sets the stage for a restful night. In the evenings, minimize screen time before bed and create a dark, cool sleeping environment. These practices ensure that your body can effectively detox and reset during sleep.

Pillar 4: Stress Management

Chronic stress is a silent saboteur of health. Awareness is the first step in managing stress. Graham emphasizes writing down stressors and finding constructive ways to reduce their impact, such as setting boundaries or engaging in physical activities. It’s essential to identify and address the aspects of life that drain your energy.

Pillar 5: Mindful Alcohol Consumption

Alcohol consumption should be approached with caution. Treat alcohol as a treat rather than a regular part of life. It’s important to be aware of drinking habits and to make conscious choices about when and why you drink. Reducing alcohol intake not only improves sleep and stress levels but also prevents long-term health issues.

Taking Action

Integrating these five pillars into everyday life can boost your energy, bolster long-term health, and even reverse chronic conditions.

Your health is your greatest wealth. Start taking small steps everyday towards a better and healthier you.

The post The 5 Pillars of Health – A Lifestyle Blueprint for Preventing Disease first appeared on Tone & Strengthen.

It is one of the best ways to change your body.

It is one of the best ways to change your brain.

It is one of the best ways to change your mindset.

It is one of the best ways to keep  you out of the doctor’s office.

It is one of the best ways to keep you moving in the last decade of life.

Yet when I talk to my patients that is the one thing they don’t have time for.

Yet when I talk to my patients that is the one thing they don’t mind skipping.

Yet when I ask my patients “why” their reply is; “we know we should do it but it’s easy to make an excuse for it and let it slide.”

That thing is daily exercise!

It might sound unreal  like how exercise can be that. But it truly is a  “Keystone habit” is a term coined by journalist Charles Duhigg in his book The Power of Habit. What a keystone habit is that it refers to a small change that can lead to a domino effect of positive changes in other areas of your life.

So keystone habits are super habits that have a cascading effect that starts with a healthy behavior such an exercise and it makes you want to do other better things like 

Start eating healthier

• Go to bed earlier
• Be more productive
• Be nicer to others

For me it’s been a stepping stone habit for sure.

I was a runner in high school but parents didn’t really like for me to be active because culturally it’s not something girls should do. That didn’t sit well with me but I had to honor their wishes.

When i moved to NYC in 2003, I started going to the gym regularly. Initially, I just joined the health club because I wanted to exercise during cold winter months. A few months after getting bored of the treadmill and elliptical, I tried some group fitness classes. I still remember I used to go to New York City Sport Club and take their core burner class. I loved those core workouts. 

It was love at first sight!

The more I did it the more I loved it.

When I had my younger two boys, going to the gym gave me the very necessary two hours I needed during the day for self care.

Personally I feel like exercise has been a great tool that taught me self-discipline on a regular basis. It has taught me how to better focus on the task at hand and keep on putting the reps in. I think putting the consistent reps in is probably one of the best skills I’ve learned from working out.

And if you want to be the best in any area of your life, You’ll have to put the reps in.

When I took up distance running in 2015, the daily exercise habit helped me to persevere and set goals and work towards achieving them.

Fitness is the ultimate discipline on earth. If you want to build more discipline into your life, try exercise and get more fit. A lot of people are looking for HOW TO BUILD SELF-DISCIPLINE FOR WORKING OUT and I think it’s totally opposite where working out teaches you self discipline.

If you struggle with organization and focus, then try working out, try putting a competition on the calendar like training for a triathlon or a Spartan race.

You’ll find those experiences are the methods on earth to build discipline. You build a solid routine, and there is simplicity in the routine. 

And think about it….

Exercise is = What You Do With Your Body and you have a lot of control over what you do to it right!

And that’s not all that exercise has done for me….

It has given me something I lacked throughout early adult years.

I don’t think I’ve talked about this a lot but growing up I had very low self esteem and confidence. 

I mirrored what was taught and exemplified at home.

But exercise turned that around. It boosted my self confidence. I realized that I had the ability to get things done. Of course, physical changes are a natural result of regular exercise, but what surprised me was that the biggest transformation didn’t happen in the mirror, but in my mind. Running a 5k for the first time, lifting a heavier weight, or holding a plank longer than yesterday builds gave me tangible proof of my strength.

Showing up at the gym when I didn’t feel like it taught me grit, which I could translate to other areas of life—work, parenting, and relationships.

Every time I hit a goal, my brain recorded a win. 

Everytime i set a PR or ran a little longer I had a dopamine surge.

Those small wins kept stacking up.

That’s what shifted my mindset from “I can’t” to “I can”.

And I’m no longer self-conscious. I’m confident in my abilities.

For me, that’s a big win in my books. 

So, I’d tell you exercise is an awesome place to start when it comes to changing your life for the better.

Exercise also gave me the confidence and strength to believe that I could do anything. Every time I set a new PR or perform an exercise with goof form, I’m like “Oh wow I can do this. And if I can do this I can do a lot more!”

You might be like that isn’t anything drastic, but it’s real. 

But for me this has been more than enough to want to keep going. Exercise has given me a life long journey of striving for greater goals and every time I’ve done that satisfaction has followed.

I’ve experienced it firsthand. And that’s exactly why I exercise.

The post Why I Exercise and You Should too first appeared on Tone & Strengthen.

Are carbs bad for you? Is the keto diet safe? Can going gluten- and dairy-free make you feel less bloated?

Yes…These are just a few of the questions that I hear from my patients on a regular basis. And I don’t blame them.

“There are a lot of trendy food fads and diets out there, and it’s really confusing,” 

The problem is All this misinformation isn’t guaranteeing health at all — it’s feeding into people’s fear about eating and the morality of food

To help clear up at least some of this confusion, I’m answering some of those questions for you today because chances are you are asking those same questions, too.

One of my favorite parts of being a sports nutritionist is teaching group nutrition classes and workshops, whether at corporation, hospital wellness clinics, medical practices, or community centers. I enjoy answering common food and health questions, and I often surprise people with facts that run counter to their long-held beliefs. Some nutrition questions are asked so frequently….

To help you separate fact from fiction, I’m answering the top two questions from my patients about, eating fruit, and the best diet below:

First question is from Rachel – “Should I be worried about the sugar in fruit?” 

I know why I get this question a lot because we’ve all seen the headlines. Sugar has been labeled the ‘villain’ of modern health, linked to everything from inflammation to metabolic issues. 

But here’s the kicker: we’re also told to eat more plants. So, are we supposed to fear a bowl of blueberries? So, the answer is…. Drum roll please…

No! Eating fruit is not bad for you. And heres why …The No. 1 source of added sugar for Americans, providing 47 percent of the sugar in their diet, is sweetened beverages — items such as soda, lemonade, fruit punch and energy drinks. Fruit provides 1 percent of the added sugars Americans consume. 

On the surface avoiding bananas or pineapples due to the high glycemic index of these fruits makes sense because, High glycemic index a food that’s more likely to spike your blood sugar. And yes basically, fruit is a high sugar food, and is ultimately processed by your body in the same way.

Let’s get technical for a second, but I promise to keep it simple. Most fruit contains a mix of fructose, glucose, and sucrose. On paper—if you look at a chemistry textbook—the fructose in an orange is the same molecule as the fructose in a soda.

And since fruit also comes with fiber and antioxidants, fruit overall is a much better source of sugar than say, a GF cookie.

I like to think of it like this … it’s all about the ‘packaging.’ When you eat a piece of whole fruit, that sugar isn’t traveling alone. It’s ‘packaged’ with:

• Fiber: This is the big one. Fiber creates a sort of ‘gel’ in your gut that slows down the absorption of sugar into your bloodstream. This prevents the massive insulin spikes you get from processed snacks.
• Water: Most fruits are about 80% to 90% water, which naturally dilutes the sugar content.
• Micronutrients: Vitamins, minerals, and antioxidants that actually help your body process energy more efficiently.

Think of it like this: Drinking a soda is like a flash flood hitting a dry riverbed. Eating an apple is however like a slow, steady rain that the soil can actually absorb.”

Now, there is a catch. If you take that fruit and put it through a juicer, you’re stripping away the fiber. According to the NHS, sugar in fruit juice is considered ‘free sugar’—the same category as the sugar added to cake. Without the fiber, your liver gets hit with that fructose all at once, which can lead to fat buildup over time.

And the same goes for dried fruit. When you dehydrate a grape into a raisin, you’re concentrating the sugar and losing the water. It’s much easier to eat 30 raisins than 30 grapes, right? That’s where you can accidentally overdo the sugar intake without even realizing it.”

But in all honesty, I wouldn’t worry about eating whole fruit. Even if Americans met their daily fruit intake — and 88 percent of American don’t — it wouldn’t come close to the volume of sugar we get from ultra-processed foods and beverages. If you need to cut back on sugar, swap sweetened beverages for water. Keep enjoying fruit, and aim for one or two cups per day.

Second nutrition question is the million dollar question and its from Collin: What is the best diet to follow?

If you’ve spent five minutes on social media lately, you’ve probably seen the “diet wars.” One person says plants are the only way; another says meat is the ultimate fuel. One person swears by organic, while another says conventional is just fine. It’s enough to make anyone want to give up and just order a pizza.

But here is the truth: All dietary protocols have their pros and cons. And the real secret? The human body is amazingly adaptable to a vast array of diets.

You heard that right. Whether you choose a plant-based path or a meat-based one, you can get lean, you can get strong, and you can thrive. You can improve your health using organic, free-range foods, or you can see incredible results with conventional grocery store finds.

Weight loss doesn’t require a massive bank account, either. You can hit your goals on a shoestring budget just as effectively as someone with an unlimited one.

So, if all these diets work, what actually matters? It comes down to two things: Consistency and Commitment.

It just takes a little know-how and a system for using the “best practices” that cross over all successful diets. Think of it as the “Universal Truths of Nutrition”:

• Whole Foods First: Most successful protocols prioritize minimally processed foods.
• Protein & Fiber: These are your best friends for staying full and maintaining muscle. I’m talking about broccoli, chicken, and fish
• Mindful Eating: Being aware of how and why you eat is often as important as what you eat.

Of all the diets Paleo diet is probably the best option. focusing on whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds while eliminating grains, legumes, and dairy. But it can be difficult to maintain long-term due to the restriction of affordable staples like beans and rice. 

You can listen to this blog on my podcast 9 to 5 Wellness. The episode is linked below:

So, here are the answers to your questions on “Eating Fruit, and The Best Diet.” You can send me your question by recoding anaudio message on the 9 to 5 wellness website under Ask Aesha or clicking on the link HERE.

The post Nutrition Q and A – Eating Fruit, and The Best Diet first appeared on Tone & Strengthen.

“Naked carbs”—refined carbohydrates eaten alone without fat, fiber, or protein—are considered unhealthy because they are digested rapidly, causing sharp spikes in blood sugar and insulin. This leads to energy crashes, increased hunger, cravings, fat storage, and long-term risks like diabetes and cardiovascular disease. 

Without fiber or nutrients to slow digestion, naked carbs quickly turn into glucose, creating a rapid, high spike in blood sugar, followed by a sudden crash. Which is why you feel hungry.  Because they digest quickly, they do not provide satiety, causing hunger to return shortly after eating and promoting overeating.

If you are not hungry right away, try these tips to avoid that 11:00 AM crash:

1. The “Breakfast Appetizer”: Switch your morning snack and breakfast. Start with something small: a handful of almonds, a piece of fruit, or a single hard-boiled egg.
2. Go Liquid: If food makes you nauseous early in the morning, try a smoothie with protein powder and spinach. It’s easy on the stomach.
3. The 15-Minute Rule: If you are too rushed, set your alarm just 15 minutes earlier. A piece of whole-wheat toast with peanut butter is enough to stabilize your blood sugar.
4. Prioritize Protein: A high-protein breakfast (like Greek yogurt or eggs) keeps you full and stops those mid-morning hunger pangs.

Dressing the Carbs

Pairing simple, refined carbohydrates with protein, healthy fats, or fiber to slow digestion, curb blood sugar spikes, and increase satiety. Instead of eating carbohydrates alone (“naked”), add toppings like avocado, nuts, nut butter, Greek yogurt, eggs, or cheese to snacks and meals. 

How to Dress the Carbs

• Pair with Fat/Protein: Add avocado, nuts, seeds, nut butter, cheese, or eggs to toast, crackers, or fruits.
• Add Fiber: Combine carbohydrates with vegetables, chia seeds, or leafy greens to slow down glucose absorption.
• Order of Eating: Consume fiber (veggies) and protein/fat before the carbohydrates to significantly reduce blood glucose impact.
• Smart Swaps: Choose whole-grain options over white flour products. 

Examples of “Dressed” Carbohydrates

• Apple + Nut Butter: Combines fruit with healthy fat and protein.
• Toast + Avocado + Egg: Adds fiber and healthy fats to simple carbs.
• Pasta + Vegetables + Olive Oil/Protein: Adds fiber and fat to refined pasta.
• Yogurt + Fruit + Seeds: Adds protein and fiber to fruit sugars.

The post Eating Naked Carbs first appeared on Tone & Strengthen.

• Equipment: You won’t need to bring much with you to a class, as the studios will provide equipment for the workout. The exception would be a non-slip mat would prefer to use your own rather than a shared one from class.

• Bring a water bottle to stay hydrated.

• Think fitted breathable clothes: Choose clothing that’s stretchy but not baggy. Clothes that will stay in place as you move. Your instructor needs to see the alignment of your bones and how your muscles are engaging.

• Skip the shoes: Pilates is done barefoot—no fancy footwear needed. If you’d like something on your feet opt for non-slip “sticky” socks for hygiene and better stability on the floor.

• Opt for unscented products: Many people are sensitive to perfumes and strongly scented deodorants, lotions, and sprays.

• Avoid hardware: Skip clothing with zippers, buttons, or metal clasps.

• Hair up: Tie long hair back (a bun on top of the head is best for lying flat).

• Grip socks
• Water bottle
• Small towel (for sweat or extra head support)
• Hair tie (keep it out of the reformer springs!)
• Positive mindset

The post How to Get Ready for a Pilates Class first appeared on Tone & Strengthen.

Pilates was a game changer for me as a deskbound professional. Pilates exercises like Planks and Dead Bugs trained my torso to remain upright and efficient, even when fatigue sets in.

• The Deep Core: We’re talking about the transversus abdominis—your body’s natural corset. This isn’t just about looking good; it’s about stabilizing your spine.
• Posture Correction: In our ‘tech neck’ world, Pilates acts as a reset button. It realigns the spine and opens up the chest. Pilates focuses heavily on the spine’s natural alignment and strengthening the muscles that support it, helping to undo the damage from desk jobs and slouching. We’ll talk about how this focus on ribcage placement and shoulder blade placement fundamentally changes how you hold yourself.
• Enhanced Core Strength and Stability: The “powerhouse” is central to every Pilates exercise. We’re talking deep abdominal muscles here, not just the ‘six-pack’ muscles. This foundational strength is key to everything from better balance to reducing back pain. Performance Note: Think of Pilates as the ‘insurance policy’ for your other hobbies. It makes you a better runner, a stronger lifter, and even more agile on the pickleball court.”
• Increased Flexibility and Mobility: Pilates is a fantastic blend of strength and stretch. You’ll gain long, lean muscle mass while simultaneously increasing your range of motion. It’s that wonderful feeling of being both strong and supple.
• Mind-Body Connection and Mindfulness: This might be the most profound benefit. Pilates is all about concentration and control. It forces you to be present, to focus on your lateral breathing and how your body is moving in space. It’s a moving meditation, giving your mind a much-needed break from the daily grind.
• Injury Prevention and Rehabilitation: Because the movements are low-impact and focus on proper form and muscle balance, Pilates is often used in physical therapy settings. It builds strength safely, making your body more resilient to injury.

You can also listen to this on my podcast  9 to 5 Wellness linked below. See you soon in a Pilates Class.

The post Benefits of Mat Pilates first appeared on Tone & Strengthen.

Body fat percentage is an important factor for metabolic health and fitness levels. Body fat percentage is the body fat in proportion to lean mass, organs, tissues and water. High levels of body fat raise the risk of developing many chronic health conditions. Healthy body fat percentage ranges are listed in this blog.

How to Calculate?

There are several ways to calculate body fat percentage. The best way to measure body fat involves using specialized equipment like a DEXA scan to measure the density of body tissue. There are several other ways to assess body fat. Like skinfold caliper test and the Bioelectrical Impedance scan. You can learn more about different modes to measure body fat percentage and analyze body composition by listening to 9 to 5 Wellness podcast episode #25, Beyond the Scale: Understanding Body Composition.

The American College of Medicine recommends the following healthy body fat percentage ranges. It takes into account age and body composition differences between men and women. Notice that body fat % increases with age.

See the table below.

Body Fat Percentage Table for Women 

In terms of physiology, it is important to note that women require a slightly higher amount of essential body fat compared to men. This is primarily due to the specific needs of women’s bodies for optimal health. Essential body fat plays a crucial role in providing insulation, safeguarding internal organs, storing important vitamins, and regulating hormones to support a healthy pregnancy. It’s worth mentioning that body fat distribution also undergoes changes as women age, further emphasizing the dynamic nature of body composition. Ideal body fat percentages by age group for women are listed below:

Age 20–29 years

Age 30–39 years

Age 40–49 years

Age 50–59 years

Age 60–69 years

Body Fat Percentage Table for Men

While it’s essential for men to maintain a healthy body fat percentage, the ideal fat percentages for men are generally lower when compared to those for women. Below are the ideal body fat percentages by age group for men:

Age 20–29 years

Age 30–39 years

Age 40–49 years

Age 50–59 years

Age 60–69 years

The post Healthy Body Fat Percentage Ranges first appeared on Tone & Strengthen.

Sleep deprivation hits women harder. Biological changes across women’s lifespan which are regulated by hormones like menstruation, pregnancy, and menopause commonly impact sleep. Many of the female professionals I work with get less than 6 hours of sleep and often complain of waking up worrying about work, finances, and deadlines. Their health and well-being suffer because of lack of sleep.

The High Price of Insufficient Sleep: lack of sleep impacts our biological systems and can throw things out of whack. Even one night of insufficient sleep makes our brain fuzzy leading to poor decision-making, stress reactivity, irritability, and incapable to execute tasks. And here’s the real kicker: if we keep skimping on sleep over time, it’s been linked to some major health issues like heart disease, type 2 diabetes, and even depression.

Here are some practical tips to improve your sleep:

Develop a Strategy: Sleeping adequate hours consistently is a goal you can achieve by understanding what good sleep is by doing research, consulting with a wellness coach, and then implementing the science-backed techniques and measuring the results. Like anything worth striving for it’s a goal you can reach with a plan.

Prep the Room: The most vital part of sleep hygiene is to improve and take care of your sleep environment. The room you sleep in should be cool and dark. Excessive light disrupts the circadian rhythm. Blackout curtains or sleep masks are some good ways to avoid bright lights from outside.

Keep your room free of technological devices because these devices can keep your brain wired. The blue light from these devices suppresses the natural melatonin production in our body, making it hard to sleep. Try to disconnect at least an hour before going to bed. Keep your bedroom cool for optimal sleep. Research suggests keeping the room between 65 and 68 degrees.

Don’t Snooze the Alarm: It is very challenging for our body and brain to get accustomed to a sleep routine if we have irregular sleep patterns. With a regular sleep schedule, you will experience enhanced focus, better cognition, and better mood regulation. This rule applies to weekends and holidays when you might be tempted to sleep in. Consistency is all about feeling refreshed and taking on the day with charged-up battery.

Get Some Sunshine: Our bodies have this cool thing called the circadian rhythm, and it gets all regulated by light exposure. Sunlight is like the superstar of this whole sleep cycle thing. Try to spend at least 30 minutes outside during the day. A healthy dose of natural light will reset your internal clock.

Relax Before Bed: One of the reasons we can’t sleep and stay asleep is because our brain is still active at night thinking about work deadlines or team conflicts. These stressors keep the sympathetic nervous system, the reactive branch of our autonomic nervous system active. It’s much easier to fall asleep if you are relaxed and your mind is calm.

Here are some ways to relax: read a book, try some controlled breathing, listen to chill music, take a bomb bath, or get into some super relaxing yoga poses. Speaking of yoga, even simple moves like the forward fold, legs up the wall, and downward dog can help get your blood flowing to your heart and head. This activates the “rest and digest” side of your automatic nervous system (aka the parasympathetic branch). So not only will these activities help you catch some z’s, but they’ll also keep you sleeping like a champ!

An optimal amount of restorative sleep is vital for health and wellbeing. Try the above suggestions for a good night’s rest. Let me know in the comments how you like to sleep better.

The post 5 Game-Changing Steps to A Perfect Night’s Sleep first appeared on Tone & Strengthen.

Choosing the right food to support your goals can be difficult when you’re at home and have control over your meals. However, maintaining a healthy diet while traveling is even tougher. For instance, a delayed flight might leave you hungry in an airport where meal choices are limited. Similarly, a long road trip could mean being surrounded by endless fast-food options.

To help you out, below are some examples of nutritious and lower-calorie meals that you can order at prominent food chains during your travels:

• Starbucks: Spinach, egg white, and feta wrap – 290 calories, 10g fat, 19g protein, 6g fiber
• McDonald’s: 1 egg white delight muffins – 270 calories, 8g fat, 18 g protein, 4g fiber. Add a side salad without dressing for veggies and micros.
• Chipotle: Salad bowl with steak, black beans, fajita vegetables and tomatillo-green chili salsa (and no dressing) – 330 calories, 31 g protein, 965 mg sodium
• Subway: Six-inch turkey breast sandwich – 280 calories, 3.5g fat, 18g protein, 5g fiber

Yes, I know none of these are considered “healthy,” but you have options if you are traveling and stuck with limited food choices. You just need to know what to look for and what to order.

You can maintain a healthy diet without feeling restricted while traveling on holiday. When considering healthy eating, finding a balance is key. It’s about deciding the kind of experience you want on your trip and what tradeoffs you can make in relation to your wellness and weightloss goals.

Here are a few easy steps to plan and eat healthy while traveling for the holidays:

Pack Snacks:

One of the main difficulties in maintaining a healthy diet while traveling is the lack of control over meal timing. Feeling hungry between meals can often result in overeating when it is finally time for food.

To avoid this “hangry” situation, it is helpful to pack snacks such as fresh fruit, nuts and trail mix, pretzels with hummus or nut butter, or protein bars. Personally, I enjoy roasted edamame or chickpeas as a salty snack option that is both high in protein and fiber.

Use Smart Storage:

To increase your chances of successfully passing through airport security, it is advisable to carry your food in pre-portioned, labeled, and sealed packaging. When it comes to non-solid foods, opt for small containers that are under 3.4 ounces in size, as these will comply with the TSA guidelines. Additionally, consider using reusable Stasher bags instead of disposable plastic bags for the rest of your snacks.

Prioritize Protein:

Protein keeps you satisfied, so it’s a must for warding off hunger while traveling. Center your meals around protein plus fruits and veggies, so you can have a have a buffer for other snacks and meals. Protein helps to regulate the appetite and get the nutrients you need, while keeping you satisfied. If you are traveling by car pack protein shakes with you and if traveling by plane, ship protein shakes to your destination ahead of time if possible.

Go to a Grocery Store:

 One of the primary difficulties in maintaining a healthy diet while traveling is the heavy reliance on restaurants, diners, and fast-food chains. A more reliable alternative is to explore local grocery stores, which often provide a wider range of healthy options. Even well-known chains like Whole Foods offer a variety of nutritious foods, although any grocery store should have suitable choices.

Eat at a Chain Restaurant:

Contrary to popular belief, opting for a chain restaurant might actually be the most reasonable option for finding healthy meals in certain situations. Despite their reputation for fast food, many restaurant chains are legally obligated to provide healthier and lower-calorie options.

Even if you can’t choose what’s on your plate at a holiday dinner or restaurant meal, you can be mindful of your hunger levels and your wellness goals. The above steps will help you enjoy the holidays and stay on track with your wellness journey.

The post 5 Tips on Eating Healthy while Traveling for Holidays first appeared on Tone & Strengthen.