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It can be really hard to get your workout in and eat healthy while traveling, but by no means is it impossible. Below are just a few suggestions you might want to consider while planning your next vacation or business trip.

Bernie Salazar Staying Fit on the Road from Diets in Review on Vimeo.

1. When possible make reservations at hotels that have fitness facilities.

2. Get out and enjoy your surroundings, if a gym is not available to you plan out activities that get you up and moving.

3. Be mindful of what you eat; just because you are on vacation does not mean it is time to “pig out!”

4. Carefully plan your meals, however be sure to allow yourself some wiggle room, after all you are on vacation and you may want to sample the occasional treat.

By planning for fitness while traveling you’ll be sure to better enjoy your time away. Please share with me some of the ways you stay healthy while on the road. Healthy Travels!

When I was growing up my mother would often say; “you are who you hangout with.” It was her way of making sure that I was surrounding myself with people who wouldn’t get me into trouble. It was sound advice that did in fact keep me out of trouble and helped me to succeed both personally and academically. Recently, I have been giving much thought to my mother’s advice and finding that it still holds true today, especially when it comes to maintaining a healthy lifestyle.

While on the Biggest Loser I was paired with a complete stranger (Brittany) she ended up being an extraordinary young woman whose friendship and support enabled me to change my life. Later on the show, the initial couples were split and remaining contestants were placed into one of two teams- either the black or the blue team. I was placed on the black team led by Jillian Michaels. Although the team consisted of five other members besides myself (Kelly, Paul, Jen, Maggie, and Brittany), there were three of us that ended up being inseparable. Through much reflection I have come to realize that with out their help my weight loss journey would have been much more difficult and far less gratifying.

Together we faced many personal issues that we masked behind the pounds we carried. We also supported and motivated one another to continue on when our weight loss goals seemed out of reach.  I can’t thank Brittany and Maggie enough for their love, support, and encouragement. Knowing that my mother’s advice couldn’t be truer I am honored to be associated with such incredible and strong individuals.

As you embark on your own weight loss journey, please keep my mother’s advice in mind, “you are who you hangout with,” and be sure to surround yourself with individuals who share similar goals and ambitions. Don’t be afraid to seek out people who you can depend on for support, both in and out of the gym. With loyal companions by your side you’ll soon find that the journey you once thought unachievable is merely a shared adventure between friends!

We are constantly being bombarded with advertisements that tell us what to eat, when to eat, and how much to eat- the propaganda is never ending! So, how do I decide what to eat in order to maintain my new weight? Well, I decided that I would let my taste buds be the judge. I continually try a little bit of everything. When I’m at a restaurant, I may order something I’ve never had before, but my favorite way to try new foods is to eat with my skinny friends – those faithful friends who plan their meals in order to not overeat.

Since coming home from the ranch, I have tried, kale, edamame, red quinoa, wild rice (the real kind that is really dark brown and a little scary to the novice health nut), tempeh, seitan, squash, and the list of foods that feel foreign on my tongue both in taste and pronunciation goes on and on.

Now that I have this plethora of foods at my fingertips, I can address that question of what to eat. Here are a few of the staples I keep in my refrigerator:

- Ezekiel bread, wraps, or English muffins

- Fage yogurt

- Fruit

- Turkey bacon

- Galeo salad dressing

- Crushed organic peanut butter (If you’re lucky, your grocery store will have a machine where you can make it yourself)

- Nature’s Path Synergy Cereal

- Silk Soy Milk

- Sliced turkey breast

- Chicken breasts for grilling, broiling, or baking

- Fish and shrimp

- I Can’t Believe it’s not Butter Spray

- Olive Oil Cooking Spray

As you look to try some of these recipes or foods, don’t be afraid to ask your market personnel for help on your shopping adventure and remember to persevere even if he/she asks, “What the kale are you eating?”.

Check out the Diet Blog tomorrow to learn two of my favorite recipes using this list of new kitchen staples, Tuna and Arugula Salad and Not-so-McMuffin.

“What to eat? When to eat?” These are the all too familiar words that I often find myself muttering now-a-days when planning meals. Prior to my participation on “The Biggest Loser” I never planned meals, I ate whenever and whatever. I was baffled by my weight; “It wasn’t like I was spending all my time eating. Why was I overweight?”

When with my “skinny” friends most of our conversations revolved around food; “When are we going to eat? What are we going to eat? Where are we going to eat? Who is going to make it? How are they going to prepare it? What ingredients will it contain?” the questions were never ending. It was frustrating; my friends were the ones talking about food, practically obsessing, and I was the one gaining weight, almost as if I was paying the price for each of their food-filled conversations.

What I realize now is, that what I thought to be a strange food obsession was actually their way of planning out their meals, only they were doing it subconsciously. I, however, am not that fortunate. I have to make the very conscious decision of planning each of my meals and snacks. Initially this was hard and extremely time consuming, but in the end it has been well worth the effort. I have not only been able to maintain my weight, but more surprisingly find that I am looking forward to the meals I have planned. I have been able to remove the guilt I previously associated with the food I ate, because I now know that the meals I am eating not only taste good, but also are good for me.

Now when I get together with friends I am able to contribute to the food discussion and actually offer suggestions instead of sitting back and waiting for a decision to be made, so that we could go eat. “What to eat? When to eat?” are important questions to ask not just to lose weight and maintain weight loss, but most importantly to provide you piece of mind come mealtime.