Feel Good on the road

It's 11:00 p.m., do you know where your energy is? About 150 miles and 3 towns ago is probably about right if you're like the many thousands of other Americans hitting the road this summer for vaca. Believe it or not, it's not all about how much sleep you had the night before or even this past week. Nutrition plays a crucial role in how we feel as well (are you starting to see the "Feel" Good connection yet?). You see, we get energy from 2 places... sleep and eat. Most people do not properly execute these despite them being 100% critical to our survival. Really, how crazy is that? Take me for example. I just turned 27 years old... yikes, I just turned 27, the age where depending on who you are talking to, you are either "old" or "just a kid"... no in between here. But at 27 years old, I still manage to occasionally spill my drink on myself... despite having roughly 26 full years of experience... #sadbuttrue #epicfail. Ok, but seriously we are a nation in the midst of an overweight and obesity epidemic. And we spend A LOT of time in our vehicles. Whether it be for our daily commute or for a vacation. I'm gonna gear this towards the summer vacation because it's that time of year, but these suggestions can be used year-round. So, here goes:

1. Have a PLAN and PREPARE ahead of time. This is the single most important thing to remember. This also goes for the weekly trip to the grocery store, coming up with meals for the week, and is PARTICULARLY true for eating out at restaurants.

2. As I have advised my traveling clients in the past, invest in a good COOLER. No more excuses about not having access to a refrigerator.

3. Take a look at the new MYPLATE. Designed as an eaiser way to understand good nutrition, you can mimic it by filling your cooler with...

• Fresh FRUITS and VEGETABLES (I really like mangoes or pomegrante seeds with FAGE Greek yogurt and sugar snap peas or carrot slices with hummus). Apples, bananas, bell peppers, celery... they're all good! Go for a variety of colors.... the darker/richer, the better.
• String CHEESE anyone?
• Whole grain CRACKERS are great too. Kashi and Triscuit are my favorites.
• Revert back to your childhood and pack a good old PB&J ---> 100% whole wheat bread is best, but those cool new sandwich thins are great too. DO NOT use reduced fat PB. The calories are identical and the good-for-you fat has been replaced with sugar.

4. You will no doubt be stopping along the way as well. Here are some tips to keep you from bulging out of that bikini:

• As I said earlier, plan ahead. Get online and find out what the healthier/lower cal options are at restaurants along the way. Don't know where you'll be stopping? No problem... SOMEONE has an iPhone.... guaranteed. So dont give me that excuse either.
• Have a glass of water before your meal and order a small side salad with dressing on the side to add bulk to your stomach to prevent overeating on the calorie-laden foods your friends are having.
• In all the hustle and bustle you left the cooler at home! No worries. Gotcha covered. Yes, you can even choose good-for-you foods at the gas station.... it's true. At almost any convenience store these days you will find the following: string cheese, nuts, peanut butter, whole wheat bread, whole wheat crackers, nutrition bars (watch for excessive fat and sugar though, many granola bars have as much sugar as your typical candy bar), spam......hey, just making sure you're still awake :)

If you have any other ideas you'd like to add in here, I'd appreciate any comments. I'm looking at you, RD's!