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September 2006 Newsletter
Start Your Day Right
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Dear Fellow Business
Traveler,
This month's newsletter discusses how to start each day right with a
healthy breakfast, even if you are eating out.
Be sure to check out the newest additions to our Fit Hotels
directory, including the Marriott
Dulles Suites in suburban Washington, the Seaport
Hotel in Boston, and the Quality
Inn in suburban Phoenix.
To Your Health,
Customer Service, Healthy Travel
Network and Chief
Fitness Officer
 Start Your Day Right
Your mother was right: Breakfast is the most important meal of the day.
Eating a healthy, balanced breakfast provides a number of benefits:
:: Provides fuel for
your brain and body--Your brain and body need energy for the day
ahead. Skip breakfast and you're likely to feel lousy and not be as
sharp for that important meeting.
:: Fires up your
metabolism--It's true! Eating first thing in the morning helps
rev up your metabolism for the day.
:: Keeps you away
from the junk food--Show up for your meeting on a full stomach
and you'll be less likely to indulge in the empty calories found in
donuts, pastries, and bagels.
:: Provides a mental
"win"--By eating well at breakfast, you'll feel that you've done
something good for yourself and will be less likely to undo that
goodness throughout the day.
So how do you eat a breakfast of champions when you have to eat out?
Here are some pointers to keep in mind.
Balance
Your Energy
A healthy meal is a nutritionally balanced meal. Whatever you eat, be
sure it includes a portion of carbohydrates, protein, and fat. Eating
carbohydrates in the morning is critical for brain function. Your brain
gets its energy from the carbohydrates that you’ve recently eaten; it’s
not capable of using your body’s energy stores. Travelers following fad
“low-carb” diets will find they often get headaches and lack focus in
the morning. And yes, you even need fat in your meal. Eating fat will
help you feel full and satiated. Without it, you’ll quickly grown
hungry and will be tempted to snack on unhealthy foods.
Make
the Calories Count
Choose your foods wisely, making every calorie count. Look for complex
carbohydrates such as whole grain breads (not whole wheat, which is
basically white flour with brown coloring), whole grain cereals, or
fresh fruit. Ask your server if the restaurant has cooked oatmeal
rather than instant. Old fashioned, slow cooked oatmeal has more fiber
and protein, with far less sugar. Instant oatmeal is largely refined
sugars.
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For
protein sources, choose eggs, low-fat yogurt, low-fat milk, or
peanut butter (preferably a no-sugar-added variety). Skip items high in
saturated fats like bacon and sausage, or at least limit your intake of
these. Ask your server to prepare your eggs without butter or oil, a
common calorie culprit.
For fat sources, select foods with unsaturated fats. For example,
choose 2% milk rather than skim or whole milk. Similarly, unless
cholesterol is a problem for you, choose real eggs rather than egg
substitutes. Skip foods high in saturated fats such as butter, cheese,
coffee creamer.
Bring
Your Own
If possible, consider bringing your own breakfast. Foods that you
prepare are almost always going to be healthier than what you can get
in a restaurant. You can control exactly what goes into your meal, and
tailor it to your needs and tastes.
For example, bring a baggie of your favorite whole grain cereal and
supplement it with low-fat milk and a banana. If you’re going to be
eating on the go, bring a whole grain bagel and a homemade mixture of
no-sugar-added dried fruit and nuts.
With some
forethought and wise planning, you can start each travel day right with
a healthy breakfast. |
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