It’s so hard to believe that we’re at the halfway point of the year.

I made a new Costco video for you.  Be sure to scroll down to the bottom.

If you’re traveling over the Fourth of July, here are my best tips.

I often hear from clients that they fall completely off the wagon and indulge in whatever they want while traveling.

And then they come home feeling run down and five pounds heavier.

Does this sound familiar to you?

Let’s solve this problem.

I teach clients how to eat real food, not how to diet.

Airports are notorious for awful food choices.

It’s mostly fats (bags of salted nuts) or refined carbohydrates (lots of muffins and bread)

Copy and paste this into your notes app on your phone:

For the car or the plane:

• Take a water bottle with you.  Most airports have filtered water dispensers.  Save yourself $10 on bottled tap water.  Many people experience constipation when traveling.  Keeping a water bottle with you will help remind you to stay hydrated, especially as a lot of the nation is under a heatwave.
• Go to Starbucks and buy two servings (a total of 4) Egg White & Roasted Red Pepper Egg Bites or one Spinach, Feta & Egg White Wrap. Starbucks usually has an apple or banana, mixed fruit.  
• Bring your own snacks on the plane: Aloha protein bars or Chomps protein sticks.  The plane offers Sun Chips and cookies.  You’ll be moody and ready to chew your arm off in 2 hours.  Flight delays are common, so show up prepared.
• Bring your own snacks in the car in a cooler: Greek yogurt, Rebbl vanilla protein smoothie, hummus and chopped vegetables, cottage cheese with chopped cucumber, tomatoes, and Everything but the bagel seasoning, OR blueberries and raspberries. (TSA considers yogurt and hummus to be liquids)

Dining out:

• Protein at every meal will help you feel satiated and prevent overeating sweets and overindulging in alcohol.  
• Adding vegetables to every meal (including breakfast) will help you to feel full without adding tons of calories.
• Look at the menu and go in with a plan.  Do you want to enjoy a glass of wine or a dessert?  You’ll feel more empowered if you’re not at the mercy of cravings.
• Food before alcohol and desserts will help to buffer your blood sugar.  If you’re attending a wedding or celebration, try to find the crudité plate, the chicken skewers, or the beef sliders first, before you drink the champagne or have dessert.

Bring your walking shoes:

• While you wait for your flight, walk in the terminal to get your steps in.
• Walk after meals.  Take family and friends with you.  It’s a great way to connect and spend some time in nature.
• If you’re changing time zones, put your bags down and go for a walk.  Exposure to sunlight signals your brain to support your sleep-wake cycle.

Costco is impressing me these days with the healthier food options they offer. 

And they've even added some less toxic cleaning products.

Please like and share this video with your friends, and tell me what you add to your cart.