Paleo Trail Mix

(4 Servings, Serving Size ¼ cup)

Ingredients:

1 cup whole almonds

1/2 cup whole cashews

1/2 cup raw pumpkin seeds

1/2 cup raw sunflower seeds

1/2 cup raisins (golden raisins suggested)

1/2 cup dried currants

1/2 cup dried blueberries

Instructions:

Combine all ingredients and store in an airtight container. No cooking or baking necessary.

Feel free to be creative with other nuts, seeds, and dried fruits with this recipe to make it your own.

Adopted from http://www.paleoplan.com/2011/07-25/paleo-trail-mix/

Meal Planning for a Day or Weekend Trip

           As the summer season draws closer and the weather becomes perfect for traveling, we must keep in mind our nutrition. We may be going on vacation, but our nutrition shouldn’t. Planning meals and snacks that are easy to travel with will be the best strategy to prevent major drawbacks in your nutrition plan. So let’s get some ideas rolling and bring out that cooler.           

Let’s start with breakfast! Breakfast is the first opportunity you will have to fuel your body with nutritious foods. Here are 5 simple ideas.

1. 1. Hard-boil eggs and toast.
2. 2. Greek yogurt, a piece of fruit and nuts.
3. 3. Whole-wheat toast with peanut butter or any nut butter. Try mixing some peanut butter, protein powder, and a little bit of water together to get some more protein.
4. 4. Over night oatmeal. The night before traveling mix together oatmeal, berries, protein powder, and water in a container and refrigerate. Then enjoy in the morning.
5. 5. The Classic! In a shaker add a scoop of protein powder and water, and then have a large banana, and some almonds.

Next up, lunch! Let’s not fall into the pitfall of the typical fast-food restaurant. We can’t be perfect so if you really must have fast-food choose options that are baked, grilled, broiled, and on whole-wheat and carefully choose dressings and sauces. Let’s say we want to plan ahead. Here are some better options.

1. 1. A turkey/chicken breast sandwich with avocado, lettuce, low-fat cheese, and mustard on whole-wheat bread, a side of carrots and a piece of fruit.
2. 2. A whole-wheat pita with hummus, lettuce, cucumbers, onions, feta cheese, and plain Greek yogurt (taste like sour cream and adds more protein).
3. 3. A whole-wheat wrap with grilled chicken (any protein source works), lettuce, shredded carrots, tomato, and a little BBQ sauce.

So what about dinner? It’s the end of the day and your hungry. What can possibly make it in your cooler this long and still be appetizing? Well I’m glad you asked.

1. 1. A whole-wheat cheese, bell pepper, and spinach quesadilla.
2. 2. A simple chicken pasta salad. Chicken breast (buy it pre-made for less work) whole-wheat pasta, grape tomatoes, onions, red bell peppers, lettuce, pine nuts, parmesan cheese, and vinaigrette salad dressing (place in a small container separately).
3. 3. Any of the options listed under lunch options.

Don’t forget your snacks! If you read the previous blog you already know about the importance of snacks and you may already have some healthy snack ideas in mind. Here are a few more just in case.

1. 1. String cheese and whole-wheat crackers.
2. 2. Handful of nuts and a piece of fruit.
3. 3. ½ a peanut butter and banana sandwich.
4. 4. Greek yogurt and berries.
5. 5. Trail mix (home made is best)
6. 6. Protein bar
7. 7. Or ½ of any of the breakfast, lunch or dinner options. 

 Planning ahead may take time, but the success you reap is priceless. Happy traveling!

Mix and match protein, carbohydrates and fat to make healthy snacks (see below)!

4 Tbsp hummus & 1 C veggies & 1 small pita

(220 calories, 7g fat, 39g carbohydrates, 10g protein)

1 hard boiled egg, ½ apple, 10 grapes, 1 oz. low-fat cheese, 1 mini whole wheat pita

(280 calories, 9g fat, 35g carbohydrates, 15g protein)

1 medium apple + 1 Tbsp. peanut or almond butter

(200 calories, 8g fat, 28g carbohydrates, 5g protein)