Use nutrition information as a tool, not
a weapon. Rigid dietary rules are difficult to sustain under the best of circumstances. Restriction
often triggers deprivation, cravings, overeating,
and guilt, so you may find yourself in a trap: the
eat-repent-repeat cycle. Instead, use the simple principles of balance, variety, and moderation. Balance
eating for enjoyment with eating for nourishment.
Choose a variety of foods to feel healthy and satisfied, and practice moderation in all things.
Watch “vacation mentality.” Notice when
traveling for work triggers a vacation mindset of
overeating and drinking. Remind yourself that
your body deserves to be cared for all the time.
Choose high-quality nourishment.
Support your body just as it supports you! Fuel
your body with phytonutrients to help you stay
healthy on the road, fight disease, and boost
energy. Phytonutrients are natural chemical
compounds found in plant-based foods such as
leafy greens, colorful vegetables and fruits, beans,
nuts, seeds, and whole grains. Pair them with
lean protein and healthy fat for balanced meals at
home and during travel.
Make eating an opportunity to refuel
and recharge. The ability to multitask is a myth.
Your brain can only focus fully on one thing at a
time, so everything else goes on automatic—
especially eating. Savor the whole dining experience
including the atmosphere and the company.
Minimize distractions, pay attention to your hunger and fullness cues, and appreciate the aromas,
appearance, and flavors of the meal.
Stop at “satisfied” instead of stuffed.
There’s no need to ruin a nice meal by eating so
much that you’re uncomfortable and regretful
afterward. Tune in to your body’s subtle signals
of satiety so you’ll feel energetic and comfortable
IF YOU’RE TOO BUSY TO
EXERCISE, YOU’RE TOO BUSY
Tightness, pain, low energy, and restlessness
may all signal that your body is craving movement. When you’re a busy speaker, you’ll need
to be creative to fit fitness in. Try these tips:
At home: Find physical activity you love.
If you don’t enjoy the gym, try dance, yoga,
cycling, or pickleball—one of America’s fastest
In the office: Try a stand-up desk, sitting on
an exercise ball at your computer, or scheduling
walk-and-talk meetings with your staff.
On your way: Walk around the airport, take
the stairs, and stretch frequently during your flight.
On-site: Take advantage of hotel exercise
facilities, swimming pools, walking maps, and
in-room exercise videos.
Around town: Play tourist during
your downtime. The hotel staff and other
locals can provide recommendations for
nearby recreational opportunities. Go
sightseeing, walk the beach, rent a bike,
stroll through a museum, or walk around
a shopping mall. Connect with a local NSA
colleague and join him or her for a workout,
yoga class, or walking tour of the area.
SLEEP IS A NECESSITY
NOT A LUXURY
Traveling to the next speaking engagement, entertaining clients, and spending
the night in unfamiliar places may lead
to sleep deprivation. This feeds stress,
impairs the immune system, slows the
metabolism, and decreases productivity.
While quantity of sleep tends to be
the focus, quality is equally important for allowing your body to repair,
restore, and reset for a productive day
ahead. These simple sleep strategies
will keep you on track no matter where
your travels take you:
Stop eating at least two hours
before bed. And keep in mind that while
Be prepared with delicious,
nutrient-rich foods for snacks
or meals, such as:
Water—carry your own
refillable water bottle
Fresh or dried fruit
Nuts or trail mix
with nut butter
A pouch of ready-to-eat tuna
Packets of oatmeal
Granola or protein bars
Individually wrapped squares
of dark chocolate
rk: 9. 29. 17
switch order of “sidebars”