Dear Fellow Business Traveler,
Fall greetings to everyone. As the air turns colder and
the days shorter, many of us become increasingly prone to snacking.
This month's newsletter highlights some great tips to help you overcome
Also up this month are a variety of updates on travel
fitness industry developments and useful resources.
Finally, be sure to check out our newly renovated web
site at www.healthytravelnetwork.com.
I hope you like the new look and feel. If you encounter any problems,
please let me know!
As always, happy and healthy travels!
To Your Health,
Customer Service, Healthy
Crunch Before You Munch
It’s late, and you’re sitting in your hotel room, tired, bored, and
stressed all at the same time. Nothing would taste better than a candy
bar from the vending machine. You know you shouldn’t, but your resolve
is weakening quickly.
Instead of reaching for your wallet, try this great tip from our reader
Olalah “O” Njenga of Make It
Write, a marketing writing and consulting partnership.
O practices “Crunch Before You Munch.”
Having found herself frequently
heading to the kitchen while working from her home office, O committed
to herself to do 20 crunch sit ups before allowing herself a snack.
Not only do the extra calories burned help offset some of the chips,
cookies, or whatever goodie you’ve selected, but more importantly, O
found that once she did the sit ups, she wasn’t interested in eating
anymore. She felt better about herself and was less tempted to snack
for no reason.
People snack for different reasons (or, if you are like me, for any
reason) including boredom, loneliness, stress, and habit. Crunch Before You Munch helps you
break the cycle of reaching for food when one of
these feelings kicks in.
O applied Crunch Before You Munch
to her home office setting, but it’s
also a great tool to use while you are on the road. To make it
effective, spend a few minutes analyzing why you snack on the road. If
it’s habit or boredom, simply finding an alternative activity (whether
exercise or not) may meet your needs. If it’s stress, assess what types
of things help you unwind; perhaps exercise, relaxation, or chatting
with a friend relieves your stress. By selecting activities that will
counteract your emotional snacking “cues,” you’ll be less likely to
Try any of your favorite exercises or one of these 10-minute activities
as a snack alternative:
- Take the stairs down to the
lobby, walk up five
floors, and then take the stairs back down to your room.
- Do 20 sit-ups.
- Walk your entire floor of the
hotel, and count the
number of rooms on the floor.
- Turn off the TV and call a
loved one or old friend.
Talk for 10 minutes.
- Do 50 jumping jacks.
- Drink an 8-ounce glass of water.
- Turn off the TV and read a
non-work related book or
magazine for 10 minutes.
- Taking no money, walk down to
the front desk, say
hello to the clerk, and walk back up the stairs to your room. If the
gift shop is still open, say hello to the shop clerk too!
- Turn off the TV, radio, and
cell phone; get into the
yoga corpse pose, and relax for a full 10 minutes. Concentrate on
relaxing each part of your body from toes to head.
- Make a cup of tea or
decaffeinated coffee, or drink a
caffeine-free diet soda.
- Taking the stairs, find the
hotel pool. Wiggle your
toes in the water, and take the stairs back to your room.
Ultimately, the goal of Crunch Before You Much is to avoid unnecessary
snacking, so select what works best for you.
..:: Our July
newsletter highlighted Marriott's Fit for You dining program, along
with other nuitrition dining options at several of the major hotel
chains. In late September, Marriott announced expansion of the popular
program, which will now include Fit for You menu items for breakfast,
lunch, and dinner, and a soon-to-be released kid's menu. Read the
full press release about Marriott's Fit for You healthy dining program.
introduced new "Amazin' Greens" salads as a complement to their pizza
menu. Having recently tried one of the salads, I can attest that it was
fresh and made from high quality produce. The next time you are having
a late night strategy session with your coworkers, consider adding a
couple to your order. Not only will you boost your veggie intake, but
you'll probably eat less pizza!
Mills, maker of familiar cereals such as Trix, Lucky Charms, and
Cheerios, announced it will transition all of its cereals to whole
grains by early 2005. That's great news for parents, and
travelers who like to snack on dry cereal.
lagging sales in the UK have led it to send it's infamous golden arches
on a vacation, instead tagging their restaurants with a question mark
and the tagline "McDonald's, but not as you know it." They hope to lure
health conscious UK customers back by highlighting new, healthier menu
..:: Run the Planet
is an online running community that provides free information about
running trails and routes in cities throughout the world.