Tag health

Yes I Write Prescriptions. No I Won’t Write One For Your Brother.

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As a fully licensed, board-certified physician, I have written my share of prescriptions over the years for medications, imaging studies, etc. I recognize that it is an incredible honor and privilege to be able to write scripts, and I never take advantage of it. However, there are people out there who think nothing of asking me to write prescriptions for them, simply because I am a fully credentialed physician conveniently standing there in front of them. What is especially irritating is when people dare to ask me to conduct curbside consultations or write prescriptions for their family members or loved ones who not only aren’t there with them to be examined, but who are complete strangers to me. Tell me, how in the world am I supposed to conduct a medical evaluation on a complete stranger, sight unseen? These same individuals also tend to get offended when I kindly tell them that their loved one needs to be seen in person by a qualified medical professional who can assess their condition and administer the appropriate treatment.

So if you are the kind of person who is in the habit of asking doctors to do similar favors for you or your family, please understand that your requests are unreasonable and inappropriate. If your husband, sister, son, cousin, or best friend needs medical attention, do the responsible thing and either tell that person to go see a doctor, or take that person to the doctor.

Vegan Date Oat Bars

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My version of Vegan Date Oat Bars before cutting down into bar sized pieces.

One evening in October, when I was post-photo shoot, starving and tired, I walked into Vintage Grocer in Malibu. I was definitely in the mood to forage for food, so I hit the hot foods section and chose a chicken curry dish. However, my sweet tooth was asserting itself, so I wandered over to the vegan baked goods section. My reasoning was that I would probably be able to find something decently edible in that area which wasn’t too decadent. My gaze landed on a vegan dat oat bar, and it sounded kind of tasty to me, so I selected it.

By some miracle, I waited until I got home to sample the date oat bar. I’ll be honest, I wasn’t expecting much. I thought it would be good but not mind-blowing.

I took the first bite. WOW.

It was absolutely delicious!

Since then, I have purchased the bar two more times. I have been determined to figure out the exact ratios which make their bars so delectable, but I’ve only experimented twice with my own guess on a recipe which might replicate theirs closely.

The bars I have made have been quite tasty, and I swear I will figure out how to make them as incredible as the ones from Vintage Grocer. I still can’t figure out how Vintage Grocer keeps their bars from crumbling, and I still have to place mine in the refrigerator to set before I cut them into bars.

Here’s my interpretation of these incredible bars:

DR. NAITO’S VERSION OF VEGAN DATE OAT BARS

INGREDIENTS
1. Date Layer:
• 3 cups water
• 3 cups chopped pitted dates
• 8-10 frozen dark cherries, chopped
• 1 teaspoon vanilla extract
2. Bottom Layer:
• 3/4 cup gluten free flour/almond meal blend
• 2/3 cup shredded coconut
• ¼ cup sunflower lecithin
• 1 cup (packed) organic dark brown sugar
• 1-1/2 cups old-fashioned oats
• 1 tablespoon ground cinnamon
• ¼ teaspoon baking soda
• ¼ teaspoon sea salt
• ¼ cup sunflower lecithin
• ¼ cup vegan butter
• ¼ cup olive oil
3. Top Layer:
• ¾ cup gluten free flour/almond meal blend
• 2/3 cup shredded coconut
• ¼ cup sunflower lecithin
• 1-1/4 cup (packed) organic dark brown sugar
• 1-1/2 cups old-fashioned oats
• 1 tablespoon ground cinnamon
• ¼ teaspoon baking soda
• ¼ teaspoon sea salt
• ¼ cup sunflower lecithin
• ¼ cup vegan butter
• ¼ cup olive oil

PREPARATION
1. Preheat oven to 350°F. Butter 8×8-inch metal baking pan. Bring water to simmer in medium saucepan. Add dates and cherries; simmer until very soft and thick, stirring occasionally, about 10 minutes. Cool to room temperature. Stir in vanilla.

2. Bottom and top layers:
Combine flour, coconut, sugar, oats, cinnamon, baking soda, and salt in two large bowls; stir to blend. Add lecithin and oil. Using fingertips, rub in until moist clumps form. Bottom layer mixture evenly over bottom of pan which has been sprayed with non-stick spray.

Spread date mixture evenly over bottom layer.

Add top layer, and press gently to adhere. Bake until brown at edges and golden brown and set in center, about 50-55 minutes. Cool completely in pan on rack, then place in refrigerator for two hours to set.

Remove from refrigerator, cut into bars and serve.

The Magic Of Kundalini Yoga

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I fell into kundalini yoga quite by accident earlier this year, when I decided to sign up for a class at a local yoga studio which was listed on ClassPass. From the first class, I was deeply moved, intrigued, and interested in continuing the practice. I hadn’t been aware of the fact that kundalini yoga is considered to be the most powerful and spiritual form of yoga, but I am grateful that it is now a part of my life. Kundalini yoga also complements my daily meditation practice.

How is kundalini yoga different from other forms of yoga? While it can be VERY physical, kundalini yoga is incredibly spiritual and meditative. You will spend a decent amount of time in “easy pose”, which is a standard pose for meditation. Kundalini yoga consists of chants, repetitive movements, and coordinated breathing techniques which are all designed to increase consciousness and activate the body’s energy centers. Because this type of yoga targets energy blockages, sessions can be emotional, intense, sacred, and filled with a sense of connectedness to everyone.

An article by James McCrae states that the objective of kundalini yoga is “decentralized and selfless – help people actualize their Higher Self”. The practice of kundalini yoga has been around since approximately 1,000 B.C. – 500 B.C. during the time in which the Upanishads were written. Kundalini, or “coiled snake”, refers to the energy of creation which sits at the base of the spine, and which can be activated and made to move up the spine and throughout the entire body. It was brought to the western world in the late 1960’s by Yogi Bhajan.

Kundalini yoga can be regarded as the fast track to spiritual enlightenment, and can bring about immense positive changes to one’s life. It increases awareness, brings a sense of well-being, and also creates a stillness and calmness which help to deflect the stresses of the modern world.

Switch Up Your Gym Routine!

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Are you bored with going to the gym and doing the same old thing? If so, it’s time to switch things up! Simply by changing the repetition range, lifting technique or body part split, you can infuse your workouts with something new and exciting. If you really want to ramp up your routine, add plyometrics or calisthenics, or perform supersets or giant sets.

If you don’t exactly know how to make the changes I am suggesting, I have broken down different exercise elements so that you can easily make changes to your workout routine which will keep you interested.

CHANGE REPETITION RANGE – If you have a habit of doing four sets of 15 repetitions regardless of which exercise you are doing, how about switching it up? Perhaps you can do a warmup set at the same weight which you usually eke out 15 reps, but push yourself to do 20 really good reps. Then increase the weight and do 3 sets of 8-10 reps, and perform them with intensity.

STACK REP RANGES IN PYRAMIDS – Another thing you can try is pyramids, which basically consist of gradually increasing or decreasing the rep range, while decreasing or increasing the weight lifted accordingly. You can perform ascending, descending, or ascending-descending pyramids.

Ascending Pyramids = You will gradually increase the weight used, and decrease the number of repetitions accordingly, with each set. For example, your first set may be 20 repetitions, the second 15 reps, the third 10 reps, and the fourth set 7 reps. Ascending pyramids are effective for increasing strength since you gradually increase the load on the muscle worked.

Descending Pyramids = You perform your first set at a heavy weight, eking out about 6 to 8 solid reps. Subsequent sets will consist of gradually decreasing the weight used, and increasing the number of repetitions accordingly. For example, the second set may consist of 10 reps, the third 15 reps, and the fourth set 20 reps or to complete failure. Descending pyramids are effective for increasing muscle girth since the gradual drop in weight enables you to perform sets to failure.

Ascending-Descending Pyramids = With this pyramid approach, you gradually increase the weight used, and decrease the number of repetitions accordingly, with the first few sets, then DECREASE the weight used and increase the number of reps to finish out the routine. Because of this, I recommend performing odd numbers of sets. For example, your first set may be 20 repetitions, the second 15 reps, the third 8 reps, the fourth set 15 reps, and a fifth and final set can consist of 20-25 reps.

CHANGE THE NUMBER OF SETS PERFORMED – If you are in a rut because you always perform four sets of every exercise, challenge yourself and do 5 or 6 sets. A great way to shake out the cobwebs in your routine is to go for volume, perhaps performing 8 to 10 sets of each exercise to really work your muscles to exhaustion.

CHANGE YOUR LIFTING TECHNIQUE – Many people tend to perform exercises rather rapidly every time they train, so they don’t really focus on what they are doing. There are a couple of ways in which you can challenge yourself and break through plateaus if you have this tendency. One method is to perform negatives, which basically means that after you lift the weight in the concentric phase (in a bicep curl, this would be the phase in which you curl the weight toward your shoulder), you slowly return the dumbbell to the starting position for a count of 5 or 6 seconds. Another great method is rest-pause, in which you perform a repetition at a normal rate, pause briefly, then go to your next repetition forcefully. When using rest-pause technique, slightly increase the weight used to really challenge yourself.

CHANGE YOUR BODY PART SPLIT – If you always train legs on Tuesdays and chest on Fridays, perhaps you might want to switch things up. If you aren’t seeing enough desirable changes in your lower half, add another leg day and focus on the areas which you would like to improve. If you always train your entire body every time you hit the gym, start splitting up body parts so that you devote more time to getting maximum recruitment in the muscles you train.

ADD PLYOMETRICS OR CALISTHENICS – Adding ballistic movements like plyometrics or calisthenics can serve as the catalyst for rapid body transformation. Just be careful if you have hip, knee, or ankle issues. Try adding moves like jumping jacks, jump squats, mountain climbers, burpees, and X-jumps.

PERFORM SUPERSETS OR GIANT SETS – Try stacking two or more exercises together without resting in between exercises to increase muscle fiber recruitment. You can either stack weighted exercises, or perform a combination of weighted moves and plyometrics.
Examples are:
Leg press machine/jump squats
Incline bench chest presses/pushups/dumbbell pullovers

Of Orifices and Zero Freedom

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As a physician, I have had the incredible honor and privilege of studying every part of the human body, to the most minute detail. I have hovered over cadavers which were fileted and displayed for they eyes of inquisitive medical students, and scrubbed in on colon resections, open heart surgery, neurosurgery, cataract removal, etc. During my first month of internship as a newly minted physician, I massaged a dying heart with my gloved hands (no, the patient didn’t survive). I have also delivered over 40 infants via vaginal and Cesarean methods, and have pronounced the demise of patients in the wards. In fact, there are many stories I have collected over the years, some incredibly sad, some disgusting, some frightening, and some infuriating, but all true, and all part of my experience as a doctor.

I knew full well that by signing up for an education in medicine, I would be subjected to disgusting, morbid, frightening things, and that I would face mortality on a regular basis. However, after several years of working in family practice, I began to notice that I wasn’t thrilled with the fact that I examined orifices of every kind on a very regular basis. Whether it was a nostril, a mouth, an ear canal, an anus, a urethral meatus (layman’s term pee-hole), or vagina I had to examine, I was never thrilled about it, and the orifices below the belt were certainly much more bothersome to address. My intense dislike of such examinations, combined with the tedium of primary care and the low insurance reimbursement for services and procedures provided, caused me to retreat from primary care and focus more on the areas I had more interest in, namely, physical medicine, cosmetic dermatology, and anti-aging medicine, all of which are much cleaner and which do not require me to conduct examinations on private parts.

Another feature of primary care which made me cringe was the intense demand on a practitioner’s time. The only time it ever seemed reasonable for me to literally lose sleep night after night as a physician was when I was in training. At this point, there is no way you could convince me that such a thing is healthy, and I refuse to sign up for that. I won’t give up weekends to take on three stacked 12-hour work shifts, and I will not give up the few holidays I celebrate (Thanksgiving, Christmas Eve, Christmas Day, New Year’s Eve, and New Year’s Day) in order to work. As it is, I give up other major holidays to work, but since the work I perform on those holidays is in bodybuilding and fitness, I don’t mind it at all.

I love being a physician, and I find it incredibly rewarding to make a positive impact on my patients. However, I will not sacrifice balance in my life, or the freedom to pursue my other interests, in order to prove to society what a good physician I am. I don’t believe for a second that running oneself into the ground working as a physician ever sends a positive message to others. I don’t ever want to be the kind of doctor who is saddled with so many chart notes to write that an entire weekend is devoted to completing them. Not for me.

Lasty, I think it’s so strange that society still assumes that doctors are supposed to give their time and knowledge at a moment’s notice, on demand, yet I don’t see those same demands placed on people in other industries. I can’t tell you how many times I have been in a brief conversation with a complete stranger, who dares to ask me a medical question as soon as my profession is revealed. I swear, one of these days I am going to get a t-shirt made that says, “THE DOCTOR IS OFF-DUTY RIGHT NOW…NO MEDICAL QUESTIONS PLEASE”!

How To Be As Prepared As You Can Be for Your Big Run

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I am posting this a second time with links embedded in the article. What a great contribution by Jason Lewis!

– Written by Jason Lewis

Mike Tyson once said, “everyone has a plan until they get punched in the mouth.” For those about to compete in a major race, the logic still applies. Everyone has a plan for their run until they come face to face with some of the harsh realities of the race running. It can be hard, and you may face what feels like insurmountable obstacles. But if you prepare yourself properly, you can make sure you have the best chance possible to beat whatever punch – metaphorically speaking of course – comes your way. Here are some tips.

Know how to properly hydrate

If there’s one thing that any runner must know, it’s proper hydration. Dehydration lowers your blood volume and when you have lower blood volume your heart has to work extra hard to get blood (oxygen) to your muscles. Long story short, you can’t run your best when dehydrated. So, drink as much water as you can before, during, and after your runs?

Not exactly. Overconsumption can be an issue. For the most part, you should drink when you’re thirsty – no more, no less. Don’t overcomplicate things. Here’s a good resource on how to properly hydrate for certain types of runs.  

One big question is whether water is good enough, or should you hydrate with sports drinks. Both are true, actually. Water is fine, but there are some benefits to Gatorade. Sports drinks contain carbs (in the form of sugars) and electrolytes (which you lose when you sweat) – two things your body needs when participating in demanding physical activity.

Find a routine and stick to it

You should develop a routine surrounding your runs and keep it the same through training and through race day. Eat the same thing before, during, and after runs. Wear the same shoes and clothing. Get the same amount of sleep the night before. Listen to the same music. This routine, if you keep to it, will help your body and mind stay strong through the tough stretches.

Know how to treat common running injuries

Running puts a good amount of stress on your body – whether it’s trail running, city running, or even practicing in a gym or on a treadmill. If you run a lot, you’re going to get hurt at some point. There’s no getting around it. It’s vital that you know how to deal with sprains, scrapes, blisters, and more. The shorthand guide is to always ice a sprain, stretch a cramp, pressure a wound, and leave a blister intact. For more on this, check here.

Know why you’re running

Sure, you’re running for the exercise and the feelings of personal accomplishment. The runner’s high isn’t an unwelcome byproduct. But in the end, running is about a mentality – even a spirituality for some. Focus on how running gives you a mental boost and makes you a stronger person: push your self to achieve goals you never thought possible; give yourself a chance to find a stronger you through self-discovery; heal from a broken past; overcome seemingly impossible obstacles. As Jim Friedrich says in the article The Spirituality of Running, “What we do with our bodies manifests and expresses inner states, the sacred ground of our being. But bodily practices can also induce inner states.”

Whether you’re running for fun, a charity 5K or a marathon – the principles of proper running preparation are pretty much the same. If you know how to hydrate, deal with inevitable injuries, and stick to what you know works, you will have a good chance at succeeding in whatever you do. “Success” is whatever you want it to be – only you can decide your own criteria.
Photo Credit: Pixabay.com

ABOUT THE AUTHOR
Jason Lewis is passionate about helping seniors stay healthy and injury-free. He created StrongWell.org to share his tips on senior fitness.

Working For Free – REPOST

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bloggers-working-free

Have you ever completed a work project which offered no compensation except for a pat on the back? If so, did it bother you? It should have. By agreeing to slave away (pun definitely intended here) at an assignment with full awareness that you would receive absolutely no monetary compensation, you just devalued yourself.

I am not talking about volunteer work, or favors which you offer to do for a family member or friend. I am also not talking about getting your feet wet by taking on a task in an unfamiliar area so that you can gain valuable experience. I am instead referring to situations in which you are asked to provide your knowledge, expertise and service in an area in which you excel, and are coaxed into it with the promise that it’s a one-time favor, or that there will be compensation sometime in the future, only to discover that the promise was in fact a lie.

As a result of my abiding loyalty to companies, friends, family, and pets, I am the type of person who never leaves. You can count on me, and I honor my word. One of my faults is that I assume that other people are the same way, and even when I can plainly see that I am being taken advantage of, I often still hang on. This type of behavior spilled over into the world of medicine, wellness and fitness for a while, but a couple of years ago, I cut off all of the companies and individuals who got too much of a good thing for too long, essentially my time, services and knowledge for free.

In one situation, one company asked me to provide professional services on a monthly basis, stating that it would be unpaid to start out with, but that compensation would be given after a few months. Next thing I knew, I had provided those services free of charge for eighteen months! When I fired a warning shot, essentially stating that I no longer wanted to work for free, the company responded by inferring that the “exposure” I was receiving from them was payment enough. The funny thing is, I didn’t need the exposure, nor was this company in a position to help me. I merely agreed to the arrangement as a temporary favor to them, sort of a good faith move. All it ended up doing was getting me stuck in a monthly obligation which I got zero benefit from doing. Once I realized this, I severed ties immediately. Though I used very professional and polite language, it felt so good to tell them that I was done being an indentured servant. No longer did I have to put their assignments in my calendar, or resent the fact that each one of those assignments chewed up a good hour or two of my time.

More recently, I agreed to complete an assignment for free simply because I found it intriguing, and I had a small pocket of time in which to complete the assignment. I also felt that it was a good way to introduce my skill set to the company. However, I made it very clear that the assignment was isolated, and that if the company wanted my services in the future, I would only consider paid assignments.

Time is money, and because I hold a medical degree and a bachelor’s degree, am a board certified physician, and have worked in the fitness industry for three decades, I have value which deserves proper compensation. Would you like to work for free, especially if it is in an area in which you have expertise? Let’s face it, we all need to find a way to bring money in. We have skills, we have knowledge, and we deserve to get a financial return for services rendered in our chosen work environment.

If you are the type of person who has a tendency to take on more than your schedule can handle, perhaps it’s time to evaluate your obligations and see if any of them are a threat to your self-worth. If they are unpaid, uncontracted, require your skills in an area in which you are considered an expert, and are contributing to a decline in your quality of life because they are a time burden, then you should consider dropping those obligations.

Chemical-Free Laundry

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NOTE: This is an UNPAID, UNBIASED review of the Magnetic Laundry System.

Back in July, one of my roommates sent me a link to a revolutionary magnetic laundry system which would eliminate the need for harsh detergents.

Magnetic Laundry System

Here is the description of the system which I have copied and pasted below:

About Magnetic Laundry System

These blue balls, patented technology, are proven to be a durable, healthy and environmentally friendly alternative to laundry detergent, completely eliminating your reliance on harsh chemical detergents forever.The truth is water is a powerful element and a universal solvent. Detergent simply enhances water’s already existing powerful cleaning potential. How? By changing the surface tension of the water. This helps water molecules become more spaced out and slippery to pull out the dirt trapped in dirty clothes.

Product Features

With multiple permanent magnets arranged in a unique configuration, the MLS generates a powerful magnetic field to do just that, to change the surface tension of the water, – just like detergent does, only without all the toxic chemicals.

No more wasting money on harsh chemical detergents many of which are made of synthetic, hazardous, petroleum based chemicals – which are linked to health problems: headaches, skin sensitivities, allergies, respiratory irritations, asthma and even cancer.

These chemicals don’t rinse out; they hang around as residue and get absorbed through your skin over time, build up in the body and can wreak havoc on your health.When they do rinse out they go on to polluting our water supply, aquatic life, and environment.Just imagine how much chemicals have ended up in your body, how much money you have spent on detergent, and how much energy you have wasted battling with skin sensitivities and allergies. Make the switch today!

Instructions

Simply put the MLS in your washer. You can leave the magnets in there and never think about them again. It is a reusable, onetime buy, with a 50 years manufacturer’s warranty.

Basically, detergents are designed to change the surface tension of the water which is inside the washing machine. Strong magnets do the exact same thing. Since this was a one-time purchase, and my curiosity got the best of me, I purchased the system. Weeks went by, and the company didn’t respond to my email inquiry regarding the whereabouts of the shipment. But I was excited about trying the system and kept my fingers crossed that I would receive the package, and that the concept would in fact work. It took almost six weeks to receive the order, but I definitely did get it.

I was in such a rush when it was time to do my next load of laundry, that I promptly forgot about the magnets and used detergent, so I resolved to use the magnets the next chance I got. I made sure I had a full load of laundry, consisting of towels and clothing, for the first go-round with the magnets. I filled the washer with water, loaded the clothes, and threw the magnets in. 27 minutes later, I opened the lid, and found that my laundry was completely clean. In an effort to keep my first load of laundry washed with the magnets completely chemical-free, I tossed several wool dryer balls, each enhanced with a drop of peppermint oil, into the dryer with the load. Though the dryer balls slowed the drying process, they were quite effective in reducing static cling and imparting a clean, natural scent to my laundry.

Since that time, I have used the magnet system a couple of times, and I am thrilled with the results. I certainly hope that the magnet system continues to work well, since I prefer to omit, or at least reduce, the use of chemicals while doing laundry. I’m still on the fence about heavily soiled and stinky laundry, but there are people using the magnet system who wash items like soiled diapers, and they say the results are great. I think if I have a very heavily soiled laundry load and there is extra time to experiment, I may use the magnets for one wash to see how well they clean. However, the clean freak in me is leaning towards using bleach and detergent to clean those loads.

The Challenges Of Traveling: How to Eat Clean and Train While On The Road

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It can be extremely challenging to adhere to regular training and healthy eating habits while traveling. As if that wasn’t enough, the impending holiday season presents even more of a challenge because of the indulgent foods which emerge. That is why some die-hard fitness people are resistant to travel, and are almost terrified of the holidays. And while it is possible to stay on track with workouts and food while traveling, foraging for fitness resources like a gym to work out at and places which carry clean food selections can range from frustrating to impossible.

With a little determination, it is definitely possible to exercise regularly and eat clean when traveling. The guidelines listed here will give you a blueprint which you can use to manage and stay on track with your fitness goals.

WORKOUTS ON THE ROAD

A little creativity can go a long way in figuring out ways to get your daily workouts while on the road. Here are some suggestions on how to make the most of what is available to you when you are traveling.

1. Search for gyms in the area before you travel. Once you know your travel destination, you can do an online search of the area to find gyms and fitness centers. In some cases, hotels have very nice fitness centers which are fully equipped with free weights and exercise machines.

2. Try hotel room workouts. It is always possible to create intense workouts in any location by performing body weight exercises, exercises with resistance bands, and mat work. Resistance bands are lightweight and can easily be thrown into a suitcase.

3. Train outdoors. In most cases, you should be able to find a local park or school in which you can perform body weight exercises, plyometrics, calisthenics, stairclimbing, running, etc. You can use park benches or ledges for your workouts as well. Get creative, and keep up the intensity to get your body moving and the blood pumping!

FIT FOODS WHILE TRAVELING

Whether you are a seasoned competitor who is accustomed to following a strict meal plan, someone who wants to adopt healthier eating habits, or battling excess body weight, you may find it very difficult to pass up regular restaurant meals, fast foods, and holiday treats while on the road. The holidays can be especially brutal, since evil culinary temptations abound and threaten to sabotage any efforts at maintaining clean eating habits.

If you aren’t on prep, you can still indulge in small amounts of rich foods which are not considered clean as long as your other foods are healthy and clean. This means that your abs don’t have to hibernate during the holidays. However, if you compete and have competitions coming up, you can’t exactly throw caution to the wind and consume whatever you want. You will need to keep a tight rein on what you consume while traveling, a feat which is challenging, but which can be done.

Here are some tips to keep you in line with clean eating while traveling.

1. Invest in a great food cooler bag. A food cooler bag will enable you to enjoy your trip without having to worry about what you will eat throughout the day.

2. Make sure your meal plan is balanced. Don’t use traveling or the holidays as an excuse to rationalize bad food choices! Eat enough protein each day to keep you feeling full and fed so that hunger pangs are kept at bay, and drink plenty of water.

3. Prep your meals in advance. If you prep your own meals, you will have total control over ingredients, cooking method and portion sizes. Once you have prepared your food, store single serving sizes in individual containers or bags which are easy to pack. Freeze the food you will eat during your trip, and refrigerate the food which you will eat on the day you travel to your destination.

4. Ask the hotel for a refrigerator in your room. In most cases, hotels can supply a refrigerator upon request.

5. Consider a meal prep service. Meal prep services can be a blessing because they take the hassle of having to prep food out of the equation, and they can deliver directly to your destination.

6. Pack emergency fit foods. Non-perishable foods like protein powder, protein bars and nuts can be easily packed into your luggage and will ensure that you have backup food.

7. Consider staying in a room with a kitchenette. You can visit a local market, purchase fresh food, and prepare it in your hotel room.

8. Explore local produce and clean food selections in the area. Most countries tend to consume whole foods, so as long as you avoid sauces, you can often find clean dishes to eat.

9. Consume a small amount of lean protein right before you have a carb cheat. This will slow down digestion so that the carbs aren’t stored as readily.

10. Drink at least eight ounces of water before you indulge in a decadent treat. This will help to fill you up so you consume less food afterward.

11. Eat smaller, more frequent meals. If you have a holiday feast to attend, make sure to eat every 2-1/2 to 3 hours beforehand to ensure that you won’t be ravenous come party time.

12. Don’t cave in to peer pressure. Sometimes family and friends can sabotage clean meal plans by convincing others to eat forbidden foods. If you find yourself in such a situation, you need to ask yourself if it is worth unraveling your healthy eating habits in order to appease a relative or buddy.