When it comes to improving health, food and exercise go hand in hand, as they are both vitally important tools in living well, feeling well, and improving longevity. However, it is important to understand that food and exercise are not a transaction, and therefore they should not be treated as one.

 

“I worked out today, I deserve this chocolate.”

“I ate too much last night, I need to workout today.”

“Today is a rest day, so I can’t eat carbs.”

“I need to run 20 minutes to work off last night’s pizza.”

The concept that you need to earn your treats, and work off your indulgence is just plain incorrect, and it is damaging to people, myself included. For many women (and men) the above statements are all too familiar. In fact, those little phrases used to echo in my own ears all of the time; “I was good this week, I can have ice cream”, “I was bad this weekend, I need to get a workout in.” When I was in my twenties this is exactly how I operated, I treated food and exercise as a transaction. I wanted to be fit and look good, so I set big goals for myself, and when I went overboard with food or exercise, I would try to adjust the “transaction” with more exercise or food.

In theory, it makes sense. If you burn a few hundred calories on the elliptical at the gym, you can eat a few more hundred calories, and if you eat a few hundred calories too many, you can simply burn them off at the gym. Although this seems like a completely logical thought process, it turns out that our bodies don’t work like a mathematical equation. Food and exercise are both essential for health, but they do not work to offset each other.

The Purpose of Food

Let’s get one thing clear, food is fuel, but it is not only fuel.  From a biological perspective, the purpose of eating is survival. Food literally makes our bodies function, as it is one of our basic primal needs. If you think of the body like a car, the food we eat does much more than fuel our gas tanks. The food we eat provides us with the nuts and bolts to hold us together, the oil to run our engines, the transmission to help us run efficiently, windshield washer fluid, air conditioning, traffic signals, and the list goes on. The food we eat not only provides us with energy, but it makes up our brains, hormones, and immune system. There are literally millions of different uses for the food we eat, in fact, every single cell in our body is made out of the food we eat.

The Purpose of Exercise

I’ve got good news for you, you don’t need to exercise. Yup, you heard it here first. You don’t need to go to the gym, you don’t need to go for a run, and you don’t need to try the latest fitness craze. The only thing you need to do is move your body. The reason that we “need” to exercise is that our lifestyles have shifted from extremely active to extremely sedentary. Instead of hunting for our food or working on the farm, manually washing the laundry, or building a fire, we now drive to work, sit at the office and watch TV on the couch. When people are looking to lose weight, they are compelled with the need to join the gym, but truthfully, this is completely unnecessary. You don’t have to join the gym, you don’t need exercise equipment or the latest fitness gadget, what you need to do is move. You can walk to work, you can garden, you can hike in the woods or you can swim in the lake. What you need to do is find a way to move that you genuinely enjoy, without feeling like it is punishment.

Food is not a Reward, Exercise is not a Punishment

The purposes of eating and exercise are two completely separate entities and trying to combine them is a dangerous game. In fact, when you really look at it, it’s quite silly. If you are being good to your body, by eating “good” food, then why would you need to reward yourself with a treat? Isn’t being good to your body reward enough? From a young age, we are conditioned to look at food as a reward. You do well in school – you deserve a treat. You win your soccer game – you go out for ice cream. Even as an adult, when things are stressful at work there seem to be more pastries and chocolates lying around the office.

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If you are being good to your body, by eating “good” food, then why would you need to reward yourself with a treat? Isn’t being good to your body reward enough?

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I want to make one thing clear, I enjoy treats, and think you should do, I just don’t want to use them as a transaction for exercise. I want people to have ice cream on warm summer days, I want people to drink wine at the party, and I want people to order their favorite pizza on a Friday night. What I don’t want, is for people to enjoy these indulgences only to feel guilty (literally) minutes later, and then feel the need to “work them off”. In fact, I need you to know that “working off your treats” is an impossible thing to do. You can not gain 10 pounds overnight from eating a pint of ice cream, and you can not lose 10 pounds the next morning by going for a run. The body does not work like that – it is physically impossible.

Your Food Choices Don’t Define You

Although the idea of labeling foods as “good” or “bad” may seem like a helpful way to guide our food choices, it does not set us up for success. The issue with defining foods as “good” or “bad” is that people allow their choices to define them; eat something “good” and you are being good, eat something “bad” and you are being bad. In doing so, we create a vicious cycle that people can’t escape; I ate a bad food, therefore I am a bad person, I deserve to be punished, so I need to go workout.

Eating a “bad” food does not make you a bad person, it just means you ate some food. Every time you eat something, you are making a conscious decision to understand the consequences (if any) of your choice. In contrast, going to workout does not make you a “good” person, or deserving of a treat. If you chose to exercise (or move your body) you are simply allowing it to do what it was designed to do.

Shifting Your Mindset

The idea that food and exercise are a transaction is very easy to get caught up in; ads remind us to look for food items with “only 100 calories” and fitness apps help us track how many calories we burned in our workout. Of course, regardless of where you are in your health journey, it is important to consider how much you are moving your body and what foods you choose to eat, but you do not need to compare them to each other. Treating food and exercise as a transaction does not work because they are not a transaction. Food feeds your body, and it also feeds your soul. Eating mindfully with people you love or celebrating a special event with food nourishes your body in an intangible way. Moving your body is not about decreasing your body fat percentage, it is about thriving, living a life you love, and supporting your longevity.

The Bottom Line

So, you don’t need to count your calories, you don’t need to track your fitness and you don’t need to compare your food to your fitness. The way you treat your body is a representation of how you feel about your body, so you simply need to treat it with love.

The popularity of gluten-free products has grown tremendously over the past few years, and therefore the question of whether or not to go gluten-free is a popular one. An estimated 1 in every 100 – 200 people in North America have Celiac Disease, many of which are undiagnosed, and are unable to digest gluten, making a gluten-free diet very beneficial for many. However, when it comes to gluten-free diets, there are many things to consider; Are all gluten-free options created equal? What should a gluten-free diet look like? And how do you know if you should go gluten-free? To help provide my answers, here is my quick guide to gluten-free grains.

What is gluten?

Gluten refers to the proteins found in certain cereal grains’ endosperm, and it is composed of two main proteins; glutenin and gliadin. Although commonly found in wheat, gluten is also found in barley, rye, triticale (a grain that is a cross between wheat and rye), and some oats. When flour is mixed with water, it is the gluten proteins that form a sticky network that has a glue-like consistency to help provide shape to grain-based products. Gluten provides elasticity to dough making bread chewy, pizza dough elastic and noodles tender.

What are the concerns with gluten?

Gluten intolerance is one of the most common food sensitivity disease of the intestine, the most well-known being celiac disease. Individuals with celiac disease produce an abnormal immune response when breaking down gluten during digestion. The immune system of a celiac reacts negatively to the presence of gluten causing damage to the inner lining of their intestinal tract which decreases their ability to absorb nutrients, specifically iron, folate, calcium, Vitamin D, protein, and fat.

Although going gluten-free is not necessarily the answer to all of everyone’s health concerns, for many it can help. It has been suggested that even for those without celiac disease, gluten in the diet can cause inflammation in the body, disturb digestion, limit nutrient absorption, and therefore lead to other health concerns. This broad range of symptoms can include; weight gain, nutrition deficiencies, aching joints, depression, eczema, headaches, allergies, and chronic fatigue.

Gluten-Free vs. Free of Gluten

Whether a person has celiac disease or is concerned about gluten sensitivity, it is important to understand that there is a big difference in the way that you execute a gluten-free diet. Too often people implement a gluten-free diet by merely replacing their current bread, crackers, and granola bars with a gluten-free option, however, they are missing the mark. Although these food products might be “gluten-free”, they are just that, food products. Processed foods are processed foods whether they contain gluten or not, and can still be damaging to the intestinal tract and impact nutrient absorption. Swapping your morning cereal for gluten-free cereal, your lunch sandwich with gluten-free bread, and using gluten-free pasta at dinner does not mean that you are doing yourself any favors! Implementing a gluten-free diet in the most beneficial way means removing all processed foods, and when you need to use grains, opting for properly prepared whole grains, that do not contain gluten in the first place.

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Gluten Containing Grains

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Gluten-Free Grains

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] Note: Oats are inherently gluten-free, however, the cross-contamination in production and factories cause gluten to be a concern. If you are looking to remove gluten, opt for certified gluten-free oats to ensure they are safe.

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The Impacts of Grain Preparation

Although the mainstream view of gluten intolerance is very black and white; you either have Celiac disease or you can chow down on bagels to your heart’s content, one might argue that there are many layers to this onion. Today, the way we grow, mill and process grains have changed dramatically from the way our ancestors once did. The wheat we grow today has been bred for higher yields and quicker returns, we no longer use traditional stone milling techniques for grinding flours and we no longer use traditional preparation methods, with long fermentation processes, for most of our grain products. The conventional methods for milling flours are more aggressive on wheat grains and destroy the germ which is the portion of the berry that contains its micronutrients. Grains contain a number of antinutrients such as phytic acid, enzyme inhibitors, complex sugars, and gluten, that help to protect the grain, however, can they bind with minerals in the digestive tract to block their absorption. Therefore, grains require careful preparation to help break down these antinutrients, one of which is gluten, to help “pre-digest” the grains making them more easily digested and the nutrients more bioavailable to our bodies.  For instance, bread was traditionally baked with a natural sourdough starter to make the dough rise. This natural sourdough starter is formed by bacteria and yeasts that exist naturally in the air and grow and multiply on grains, creating active live cultures which cause the dough to ferment which helps to break down the antinutrients. Today, in conventional and large-scale baking processes, long fermentation with natural yeasts is no longer used. Instead, factories will use dry active baker’s yeast, which significantly shortens the fermentation time, so the bread can be produced quicker with less effort. The concern is that this does not allow microbes to break down starches and proteins to allow for easier digestion and higher nutrient absorption. When not properly prepared, grains products including bread, cereals, and baked goods can be very damaging to the intestinal tract.

I am not suggesting that this is the sole cause or the answer to celiac disease or gluten sensitivity, however, I think it is important to consider the manner in which we process food has a huge impact on its digestibility and nutrient absorption.

Unconventional Uses of Gluten

In addition to actual grain-based products, the additional and unconventional uses of gluten have increased our exposure to gluten multiple-fold. Due to its elasticity, gluten is now commonly used as a binder or a thickener in many processed food items, which only increases our exposure to gluten in its many unfermented forms. Everything from salad dressings to soup stocks, cheesecake fillings, and energy bars can contain added gluten.

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Common Hidden Sources of Gluten

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• Malt Vinegar
• Broths
• Imitation Bacon
• Imitation Seafood
• Marinades
• Meat Balls
• Meat Loaf

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• Processed Meats
• Sausages
• Seitan
• Soup Bases
• Veggie Burgers
• Soy Sauce
• Tamari

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• Energy Bars
• Granola Bars
• Candy Bars
• Salad Dressings
• Brown Rice Syrup
• Cheesecake Filling
• Supplements

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The Bottom Line

As with any food, it is important to consider that “one man’s food is another man’s poison”. Although a particular food might be considered “healthy” and work well for one individual, it might not work for another. For most people, without celiac disease, I typically recommend avoiding gluten in its unfermented forms and focusing on gluten-free grains as sources of carbohydrates in the diet; rice, quinoa, buckwheat, corn, and some oatmeal. If you are looking for bread, opt for a naturally leavened sourdough to ensure you are eating wheat in its fermented form. If you suspect an allergy or severe intolerance to gluten, contact a healthcare practitioner to set up testing.

18 Healthy Travel Snacks

When it comes to traveling, healthy eating is often one of the first things that tend to get thrown out the window. Although I am all for indulgence (Hello, wine and chocolate!) I still think it is important, and possible, to eat well while you are on the road. Whether you are traveling by plane, train, or automobile, here are 18 healthy travel snacks for your next adventure.

Healthy Travel Snacks for Your Next Trip

When it comes to travel snacks, there is certainly a need for added convenience, however, that doesn’t mean that it all needs to be wrapped, boxed, and packaged goods. Contrary to popular belief, you can actually take a lot of food through airport security as long it meets the guidelines of liquids being under 100ml. It’s no secret that airports are not a mecca for fresh and healthy foods, so packing your own snacks ahead of time can help to alleviate the temptation to stock up on chocolates, candy, and cookies every time you walk through the duty-free. In fact, there are plenty of real food travel snacks that you can prepare ahead of time and, if you look hard enough, there are actually some great items that you can find at most airports.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”3066″ img_size=”835×557″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

1. Fruit

Fresh fruit is one of the simplest grab-and-go healthy travel snacks. When picking fruit, opt for a handheld version that is not easily crushed in your carry-on, apples and bananas are typically the best choices. You can grab these from home before you leave the house, or they can easily be found at the checkout of most airport kiosks and coffee shops.

2. Nut Butters

Fruit is great on its own, but let’s face it, it is much better slathered in your favorite nut butter. Single-serve packets are commonly found at many grocery or health food stores, and even at some chain coffee shops in airports, Justin’s and Artisana Organics tend to be the most common and popular brands. Alternatively, you can simply scoop a spoonful or two into a small container or bag before you leave the house.

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3. Veggies

You knew I had to fit vegetables in here somewhere! Veggie sticks are a really convenient snack and a great way to get some nutrition into you while you travel. Fresh vegetables like carrots and snap peas are great choices because they are easy to pack and won’t get crushed in your luggage, plus they require little to no chopping and peeling. These can be sliced ahead of time and packed up at home, or can easily be found at almost every airport terminal, you just need to look for them!

4. Hummus

Raw veggies are always a healthy choice, but they are much more palatable with a little something to dunk them in. Consider hummus a satisfying way to add more veggies to your diet, and with all of the flavor options available on the market, your palate will never get bored. You can pack your own hummus and veggies at home, or buy single-serve containers at any grocery store.

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5. Protein Bars

Although there are many bars available on the market, not all are created equal. When opting for a bar it is important to consider the list of ingredients and choose bars with all-natural ingredients and no added sugars. You can also make your own at home, like my No-Bake Granola Bars, but my personal favorite brands are RXBAR, Bounce Energy Balls, Kind Bar, and Larabar, and, at least one, can easily be found at most airports.

6. Kale Chips

Although kale chips can be made at home, they are now so many flavors available in stores it’s not always worth the effort. Kale chips make a great alternative to regular potato chips because they have limited ingredients, and can technically be considered a serving of leafy greens (although I would suggest that is a bit of a stretch). Kaley’s, Solar Raw, and Rhythm Foods are some of the most commonly found on the market.

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7. Deli Roll-Ups

Little deli meat roll-ups not only look cute but are satisfying to boot! They can easily be made ahead of time with a little squeeze of your favorite mustard or spread to add flavor. When it comes to deli meats look for all-natural versions with limited added sodium and sugar. If you are feeling ultra lazy or pinched for time, just bring a pack of deli meat and eat it on its own.

8. Dried Mango

If apples and bananas just aren’t your thing, try something a little sweeter with some slices of dried mango. This is one of my favorite sweet travel snacks and it feels like a real treat although it is an all-natural treat. Look for versions that only contain one ingredient (mango), and contain no added sugar or oil. Surprisingly, you can find this in a lot of airports at a popular coffee shop chains.

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9. Hard-Boiled Eggs

When it comes to early morning travel, hard-boiled eggs are one of my go-to healthy travel snacks. Not only are they incredibly easy to prepare, but they are inexpensive and have a great balance of protein and fat making them incredibly filling. You can make them the night before or the morning before you travel, and peel them ahead of time or in the moment. If you are concerned about smelling up the plane, you need not be, just ensure you don’t overcook them and learn how to make perfect boiled eggs every time.

10. Cheese

Not all cheeses are created equal, so I’m not talking Kraft single or string cheese, but if you are able to pick the right type it can be a great snack rich in fat and protein. When choosing a cheese look for an organic variety if possible, and one with limited added ingredients. You can certainly cut a few slices off a larger brick at home or buy little single-serve slices before you go.

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11. Yogurt

If can tolerate dairy, yogurt is a great healthy travel snack idea as it is rich in protein and a source of healthy fat to help keep you fuller longer. Opt for plain full-fat varieties as much as possible and flavor them yourself by adding some fruit. If you pack your yogurt at home, simply ensure that the container is less than 100ml, that way you can add lots of flavor with frozen berries, nuts, seeds, shredded coconut, and some natural sweetener like maple syrup or honey.

12. Popcorn

Although you can certainly buy all sorts of popcorn varieties at the grocery store and convenience stores, the added flavors and sodium in many brands make them a less-than-ideal choice. Popcorn is a great snack that can be made at home and packaged up for a savory treat. Simply pop it on the stovetop in some butter or coconut oil, and season it to your taste with anything from sea salt to nutritional yeast, paprika, or cinnamon.

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13. Apple Chips

Not to be mistaken with dried apple, apple chips are crispy and crunchy and a satisfying combination of savory and sweet. Although you can make apple chips at home, I personally don’t think they are worth the effort, as they can easily be found in stores or popular coffee shop chains in airport terminals. My favorite brands are Martin’s and BareFruit.

14. Beef Jerky

There is no better high-protein snack to help keep you full than a little beef jerky. Jerky can easily be found at just about any grocery store, convenience store, or gas station, but it is important to note that not all brands are created equal. Look for brands that are made with grass-fed beef (if possible) and that have limited ingredients and added sugars. I’m a big fan of Krave or Nick’s Sticks.

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15. Plantain Chips

Chips are a common grab-and-go snack, but most will keep you twice as hungry once you are done. Cooked in only oil and salt, most plantain chip brands are more whole-food based than many conventional potato chips and more satisfying as well. Choose from sea salt, spicy or sweet options for healthy travel snacks.

16. Guacamole

Avocado is good any way you slice it, but guacamole is probably the best way to enjoy it. Not only would it be a great alternative dip to hummus with veggies, but it always makes a great addition to some plantain chips. You can pack your own guacamole at home, just add an extra squeeze of lime on top to ensure that it does not brown before eating it, or check out a common coffee shop chain in most airports for a single-serve pack.

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17. Nuts

When it comes to healthy travel snack ideas, pass on the almond and mix things up a little. Nuts are always a healthy choice, and trail mix can be too assuming it isn’t littered with dried fruit and candy. Instead of the standard peanuts and almonds, try something different like pistachios or cashews. In fact, pistachios have far less fat per serving than almonds, so you get to eat a whole lot more keeping you occupied for the length of your flight.

18. Dark Chocolate

Just because snacks need to be “healthy” doesn’t mean they can’t be indulgent. A little bit of dark chocolate goes a long way to help satisfy a sweet tooth, especially on a long trip. Forgot the milk chocolate, and opt for dark chocolate that is 80% or more for maximum nutritional benefits. Try and buy a small bar to keep portion size to a minimum, or ration a larger bar by only eating a couple of squares.

Healthy Travel Snacks: Tips & Tricks

Although all of the above healthy travel snack ideas are a great choice, pairing them appropriately can help keep you fuller longer and avoid the need to buy an extra treat when your flight is delayed. Here are some simple tips and tricks to consider when you are packing your snacks:

• Opt for Protein and Fat: In order to ensure that your travel snacks are satiating and you aren’t ordering the candy bar in the in-flight magazine, ensure that your snack combination contains a source of protein and healthy fats. Protein helps to balance our blood sugar to ensure that were are not experiencing dips and spikes in energy, and fat can be used as a source of energy as well. So pair your dried mango with hard-boiled eggs and some pistachios for a great snacking combination.
• Include Fresh Fruit or Veggies: Most healthy travel snack ideas are dried, toasted, or cooked, so the more you can include some raw and fresh food the better off you will be. During a long day of travel, people tend to eat out of boredom, and not just hunger, so raw veggies and fruit are a much safer bet than candy and chocolate.
• Add a Little Treat: There is nothing wrong with a little indulgence while you are on the road, as long as it is the right kind. This is where a little dried mango, Lara Bar, or dark chocolate can help to satisfy a sweet tooth in a simple way.
• Pack Well: Packing your own snacks at home is always the best option regardless of whether you are flying across the country or simply headed on a drive to grandma’s house. Having the right containers can make or break your packing plan, so forgo plastics and look for glass or stainless steel to ensure you are using the cleanest options. DALCICI Stainless is my personal favorite brand and is featured in this post. Made of stainless steel, they are high-grade, non-leaching, dishwasher-safe food containers that are incredibly lightweight and easy to store, making them a great travel partner.