Issue #352: 3 Tips for Healthy Eating When Traveling
Good morning. It’s Thursday, June 6th.
Stat of the Day
The number of Starbucks at Chicago O’Hare Airport (ORD). Ten U.S. airports have at least seven Starbucks locations. You’d be ok if just one of them switched out for a healthy food option, no? (source)
Learn
Airport Food Options
Traveling this past week, I was quickly reminded of the challenge trying to find healthy food when flying cross-country.
If you ever need to do a social experiment on how our brain works when we’re stressed out or sleep-deprived - look no further than the Starbucks line at any airport. It’s not only 30 people deep - but it’s the same at the next Starbucks just 12 gates away in the same terminal.
We need our caffeine and we need food. I watched 10 orders go by and it wasn’t just a black Americano with an order of the Eggs & Fruit Protein Box. It was a continuous run of lattes and Frappuchinos stuffed with 30+ grams of sugar, topped off with a bagel and cream cheese.
But even for people thinking they’re making a better decision the end result is the same. We were just in Denver and the smoothie options were Jamba Juice and a Naked bottle at Hudson News.
At Jamba Juice - don’t worry the small Acai Super-Antioxidant smoothie has only 430 calories. Oh wait, it also has 53 grams of sugar - the small! The large bulks up to 88 grams.
Jamba Juice
The Naked isn’t much better at 38 grams.
So here are 5 things to avoid when flying:
1. Smoothies - see above. There isn’t a version that will come close to the nutritional value of what you can make at home without all the sugar.
2. Pre-packed food - nothing really healthy has a long shelf-life at the airport (maybe you can find some hard boiled eggs). Plus, the preservatives to keep it fresh aren’t good for us either. And who knows how long it’s been sitting out anyway.
3. Fried Foods - I’ll admit the only place I’m like “screw it - let’s just get McDonalds” is the airport. Goes back to making bad decisions. But flying makes us dehydrated and you don’t need those vegetable oils and MSG, so don’t give in to the craving of greasy fast food.
4. Plane Snacks - I’m not trying to be a total buzzkill, but those pretzels and biscuit cookies that airlines pass out for free or just empty calories that won’t make you feel any more full.
5. Trail Mix - I sometimes go with a big bag of mixed nuts. Only most of the time these packs are also loaded with sugar, not just almonds and cashews. Be careful on what mix you get!
So what’s left to eat?
Well - we actually snack way more when we’re traveling compared to just a regular day at home or the office. Why?
We “think” we need to eat more than we do, we’re bored, and we’re thirsty.
But don’t let your mind fool you - there are ways to eat when you’re traveling that will leave you feeling great when you finally get to your destination.
Try
3 Tips for Healthy Eating When Flying
Here’s 3 tips for how to stay healthy for those long-haul flights:
1. Pack Your Food - don’t leave it up to chance that the airport has something good to offer. Focus on three criteria when bringing food - easy to transport, lots of fiber, tons of protein or fat. My personal favorites are:
Carrots - 2 grams of fiber for every serving
Apples + Organic Peanut Butter - fiber, fat, protein all together
Avocado - a study from Loma Linda University showed that eating just half an avocado reduces our desire to eat by 40% for the next 3 hours. This is a big one to stave off phantom (or real) hunger
2. Drink Lots of Water - we can mistake being hungry with being thirsty. The humidity in a plane at 30,000 feet is only 10-20%. We need to stay hydrated (see: Optimal Hydration) while flying so fill up that reusable water bottle - it will also help keep you from thinking about those fries in seat 8C.
3. Hit Up Whole Foods - even after you arrive at your destination, unless you’ve got Realm at your hotel, it’s tough to find good options. Go to the store, stock up on the essentials, and try to keep with what you normally eat at home.
Now go enjoy those summer vacations!
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Eat
Blueberries
Blueberries are packed with vitamins C and K, fiber, and powerful antioxidants like anthocyanins (which also gives them that dark color). They’re one of my favorite superfoods.
Health benefits
Brain Booster: Blueberries can improve memory and cognitive function, thanks to their anthocyanin power
Immune System Shield: Just 1.5 cups a day can boost your T-cells by a whopping 88%, keeping you battle-ready against invaders!
⏳ Anti-Aging All-Star: Blueberries might even slow down aging and promote neuron growth – hello, sharper mind!
How to blueberry
Serving Size: Aim for 1.5 cups – that's about the size of a baseball. Easy, right? ⚾
Anytime is Prime Time: Blueberries are a perfect anytime snack. They travel well, so stash some in your bag for a brain-boosting pick-me-up throughout the day
Power Up Partners: Want to maximize those antioxidants? Pair your blueberries with some healthy fats like nuts or Greek yogurt. This combo helps your body absorb the good stuff even better
Any Risks?: Pretty much none! And they’re a win-win for most diets - vegan, gluten-free, keto. Just make sure you go organic!!
Bonus Tip: Feeling fancy? Blueberries add a delicious twist to smoothies, salads, or even oatmeal. Get creative and enjoy the berrylicious benefits!
Cook
Easy Exercise Recovery Smoothie
Revitalize your body post-workout with this smoothie recipe! Featuring blueberries, cantaloupe, flax seeds, and almonds, it’s packed with antioxidants for recovery and electrolytes for hydration. Plus, the protein from flaxseeds, almonds, and protein powder helps to rebuild muscle. Try this smoothie out after your next workout! 💪
In the News
Optimizing Cardiovascular Health: Dr. Ben Levine, a renowned sports cardiologist, has developed a simple weekly exercise regimen designed to preserve and enhance heart health. (X)
Kardiac Kids Part 2*: What if you could predict a cardiovascular event years in advance using AI? Imagine how this would revolutionize healthcare. The results of a clinical study show this is closer than we might think. (Source)
Walmart Out of Healthcare…for Now: Walmart recently announced the closure of 51 Walmart Health centers, signaling the end of its ambitious attempt to revolutionize healthcare. This is the latest failed attempt of a Fortune 20 company to disrupt the industry, and to fulfill Sam Walton’s dream of making medical care more accessible and affordable. (Fortune)
* The 1980 Cleveland Browns team was given this nickname based on all the close games they played. 12 of 16 regular season games were decided by less than 7 points, they went 9-3 in those games to make the playoffs!
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.