We can’t help but daydream our way through spring with visions of sing-along, top-down, hair-blowing-in-the-wind road trips with our best pals. This is, after all, what summer’s all about, right? Between

snack-time

No need to make pit stops for snacks – plan ahead so you have both sweet and savoury (healthy) snacks to combat cravings and the munchies. Save your time, money and indulgences for meals since they are harder to plan for anyway.

travel friendly snacks
• apples/bananas with a natural nut butter
• raw mixed nuts or trail mix
• bliss balls
• carrots and hummus
• pita chips
• a few pre-made PB&J sandwiches
• plenty of water in reusable bottles (freeze a few to use as ‘ice’ for your cooler)

dining out

One of the best parts of visiting a new town is getting a taste of the local culture (literally). The name of the game is balance – sip a glass of wine, munch on an order of fries and then make healthy choices when possible.

eat this, not that at restaurants
• if you’re hungry enough for an appetizer, order a house salad with a vinaigrette dressing or a cup of broth-based soup (rather than cream-based). If those appies don’t tickle your fancy, split a small plate with your dining buddy (think hummus with veggies or pita bread, ahi tuna or a shrimp cocktail)
• go for items that are grilled, baked or steamed and resist ones that are fried or battered (think grilled chicken or salmon with a baked potato or steamed veggies)
• if your sweet tooth needs taming, order sorbet or fresh berries (nature’s candy, I tell you!) or split a more decadent dessert with the table. Guilty - I’m never one to deny myself the gift that is chocolate
• remember that most restaurants are quite accommodating these days for specific dietary needs or preferences, so don’t be afraid to ask questions or to make substitutions. How big are the portions? Is it enough to share? Can I sub steamed broccoli for cheesy broccoli? Side salad for the fries? Brown rice for white rice?

stretch your legs

When it comes to long trips don’t let your roadmap interfere with your training plan. Get out to stretch your legs and spend a little time discovering the cool cities you’re passing through.

staying active on the road
• look for a local lululemon in the city and check out their community board for tons of info on the best studios, local events and complimentary classes going on during your stay
• practice yoga outdoors (think park, mountain top, beach) or in your hotel room. Check out the gift of yoga or a yoga app for a more guided practice
• rent a bike (or bring your own on the back of your car) - bike share programs (like Bixi) are all the rage! Go for a ride and explore your surroundings
• no equipment? No problem. Lace up your sneakers and head for a run. Use a resource like MapMyRun to find safe and reliable routes!
• take advantage of hotel amenities, run your own mini-bootcamp in the gym, play tennis or do a few laps in the pool

Summer is so close we can almost taste it and the sampler plate of warm, sunny days in March was a nice touch, Mother Nature. We’re already filling up our calendars with weekend trips and mini-vacays. Have any other foolproof road-trippin’ tips for staying healthy on the go?

They say breakfast is the most important meal of the day and I happen to think it’s also the most delicious. When it comes to a morning workout my breakfast rituals go out the window (cue the Goldilocks’ predicament– not too much, not too little).  Dallas North Park educator and certified nutrition counselor, Dorry, shares her thoughts on breakfasts for champions. 

pre-workout fuelling

If you’re going to be squeezing in a workout before the rest of the world rises, it’s important to incorporate enough time in the morning to fuel your body before and after exercise. Pre-workout fuel should focus on slow-burning complex carbohydrates and be consumed roughly 30-60 minutes before exercise.

eat this:

bananas
Bananas are easily digestible carbohydrates and are packed with potassium, which aids in muscle function. Not a fan of the 'nanner? Try an apple, peach or one cup of grapes. Bonus: add a tablespoon of natural almond butter to a banana or apple for more staying power.

raw almonds + dried fruit
Munch on half a cup of nuts and dried fruit. Almonds are full of monounsaturated fats, energy-boosting Omega-3s and Omega-6s, while the natural sugars in the dried fruit provide almost immediate energy. Bonus: add a tablespoon of dark chocolate chips to your trail mix to provide additional energy and antioxidants.

oatmeal
One cup of cooked oatmeal is full of fibre and the carbohydrates release gradually into your bloodstream to keep your energy levels consistent through your workout. Oats also contain energy-providing B vitamins. Bonus: add cinnamon for blood sugar control and anti-inflammatory properties.

post-workout fuelling

You need to refuel your body 30-60 minutes after your morning workout to keep your energy up for the rest of the day. Post-workout fuel should focus on carbohydrates (to replenish energy stores) and protein (to repair muscle tissue).

eat this:

hummus and a whole-wheat pita* or raw veggies
The chickpeas in hummus are a great source of protein and the pita is a perfect carb. Munch on 2-4 tablespoons of hummus with a whole-wheat pita. Bonus: add a drizzle of extra-virgin olive oil (EVOO) for added flavor and other health benefits. EVOO supports blood vessels by providing antioxidants like vitamin E and beta-carotene.

two whole eggs and a piece of whole-wheat toast*
Eggs are one of the least expensive and most efficiently digested whole proteins available. Bonus: hard-boiled eggs can be made ahead of time and kept refrigerated with the shell on for easy grab-and-go snacks.

lean protein with a piece of fruit
Four ounces (roughly 4-6 slices or a palm-sized portion) of turkey, chicken or tuna, served with an apple and all natural almond/peanut butter make a great protein and carbohydrate combination. Bonus: wrap it up in a whole-wheat tortilla with your favorite condiments for an easy make-ahead/grab-and-go option.

*gluten-free crackers, bread and wraps are readily available these days for those with sensitivities or intolerance to gluten/wheat. Looking for a brand to try? Udi’s Gluten-Free Food is one of my favourites.

hydration hints

• drink 17-20 ounces of water, two to three hours before the start of exercise
• drink 8 ounces of fluid, 20 to 30 minutes prior to exercise or during warm-up
• drink 7-10 ounces of fluid every 10 to 20 minutes during exercise
• drink an additional 8 ounces of fluid within 30 minutes after exercising

Since all of our bodies are different, you’ll likely have to experiment and figure out what works best for you. Keep in mind that serving sizes will vary depending on your height, weight and level of activity. Dig a morning sweat? Inspire us with some of your favourite pre and post workout meals.