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Eating Healthy when Traveling 5 Days Per Week

travelBusiness travels can be exhausting what with the chaotic agendas, never-ending meetings with colleagues, and extended hours on your flight. Sleep and exercise seem to be totally out of the picture. Eating out is the norm, and business meetings tend to have multiple courses. What becomes of your diet? How will you manage to find healthy food? The diet questions seem to go on for miles, but you need not worry – there are a few things you can do to eat right while you are on your business trip.


You certainly can find much-needed energy to fuel you through your trip by taking the time to make adequate preparations and wise decisions when you are traveling.


Avoid Processed Foods

Try looking for real food at the airport and avoiding snacks that have undergone processing and/or packaging.  Look for foods that are high in fiber, such as fruits and raw, unsalted nuts from food vendors as these are more likely to give you longer satisfaction between meals.


Constant Hydration

The air in the airplane can cause dehydration so it is best to avoid alcohol and caffeine. Instead, drink plenty of water. Sometimes, thirst can be confused with hunger. Hydrate during and in between meetings. This will help keep you alert and fill your tummy.


Plan Meals According to Your Schedule

Plan your meals for when you know you are going to get hungry. If you need to wait to eat with clients or colleagues, you can maintain the stability of your blood sugar by having healthy edibles on hand. This will help you can also avoid overeating and binging.


Pack Your Own Snacks

Airport meals and snacks served on airplanes are mostly processed, then packed and have a high sodium content. It is highly advised that you pack your own snacks which are healthier. Some recommended snacks for your carry-on include whole-grain crackers, Greek yoghurt, string cheese, nuts, and raw veggies.


Check Nutrition Information

In most chain restaurants, it is mandatory to provide nutrition information for all snacks and meals whether it is online or onsite. Before ordering anything, you should make sure to check the calorie count, fat count, and sodium count. Eating fast food is a part of business travel and sometimes, unavoidable. But you can make sure that you at least choose meals that do not have calorie, fat, or sodium counts that are too high.


Monitor Drinks at Happy Hour

Many work-related functions involve alcohol, but beer, wine, and mixed drinks all have high calorie contents. Making healthy choices at dinner can be difficult even if you are only slightly buzzed. Keep your alcohol level to a minimum.


Tailor Meals to Your Needs

If you are at a deli, try to order sandwiches that use whole-grain breads and lean meats such as turkey. Rather than pressing the button for mayonnaise, try selecting a low-calorie mustard or avocado and embellish with plenty of fresh veggies.


Do Not Skip Breakfast

If you skip breakfast, you could be left later in the day with a real hankering for junk food. Keep yourself full by choosing a healthy balance of protein, fats, and carbs rather than pressing the button for fried goodies at the hotel’s buffet table. Some healthy breakfast options include whole-wheat toast, fruit, yogurt, and hard-boiled eggs.


Traveling a lot for work can make it hard for you to stick to your daily food regimen. You may find that more often than not, you are faced with unhealthy choices for meals. Follow the above tips to ensure that your business trip is not only fruitful but also healthy.


GenoVive can tell you exactly how you metabolize the foods you eat and how many calories you should eat every day with our science-based diet program. When you choose your foods while traveling, be sure to choose the foods your body wants, not just your brain.

Which is better for you: Honey or White Sugar?



We all want a sweet treat every now and then. The key is to eat right for your body. So which is right for your body, sugar or honey?


The American Heart Association and the Dietary Guidelines for Americans recommend reducing the consumption of sweeteners without favoring any particular type, such as honey or sugar. Despite their unbiased suggestions white sugar has a bad reputation, so food companies started phrases like “naturally sweetened with honey” to boost sales.


Many consumers think that since honey is more natural, it is a healthier alternative to sugar.  However, you should keep in mind that “natural” does not always mean “healthy”.


Both sweetening agents can be problematic.

One issue with sugar, a high calorie food, is that it does not contain the vitamins and minerals required by your body to function properly. This means it doesn’t add much other than calories.


Honey, on the other hand, contains about 55% fructose, which is a type of sugar that is found mostly in fruits. Research has revealed that high fructose consumption can result in a variety of health problems, including heart disease, obesity, and liver disease. There have also been studies that show that fructose can actually drain minerals from your body.


Calories and Fats

Just like all sweeteners, honey contains both sugar and calories. There are 22 calories in one teaspoon of commercial natural honey. Did you know that honey actually contains more calories than sugar? There are 16 calories in one teaspoon of sugar! However, it’s less fattening than sugar, and it’s sweeter than sugar. Since you need less honey to achieve the same level of sweetness, you get about the same amount of calories in honey as you do with sugar.



Honey provides some nutritional benefits that white sugar doesn’t. For instance, honey contains vitamins such as Vitamin B6, riboflavin, niacin, and thiamin. Don’t be fooled though this doesn’t make honey a health food, for these minerals can only be found in trace amounts (and the minuscule amounts of vitamins won’t help you meet the daily standards recommended by the USDA). Many websites claim that honey is some kind of miracle food, but you should remember that these claims are unfounded and that honey contains only 2% of vitamins.


Medicinal Properties

Honey may help in dealing with a few health issues. For example, it may help in alleviating symptoms of colds and sore throats. When you swallow it, honey coats your throat’s surface and soothes the pain. It may also suppress cough. Additionally, if you suffer from chronic sinus infections, you may find that honey is more effective at combating the symptoms than prescription medications. It has anti-inflammatory and antibacterial properties, making it better than white sugar, which scientists have not found to treat any disease or illnesses.



Both sugar and honey contain natural ingredients. The majority of manufacturers make white sugar by refining sugar cane and sugar beets. Of course, honey comes from bees It is clear that natural is not always synonymous with healthy.


You should remember that you should consume all types of sweeteners sparingly. At the same time, honey contains some trace minerals and vitamins, and helps in alleviating some health problems.


Both sugar and honey contain carbohydrates. In all, the amount of carbohydrates you should include in your diet depends on your unique DNA.

Blackened vs Grilled Salmon: The Ultimate Showdown

12934374_xlIf you’re a health conscious foodie, then you probably know about the benefits of eating salmon such as its extremely high omega-3 fatty acid content and its unique ability to protect us against different types of cancers, Alzheimer’s, and heart disease. In particular, Wild Alaskan salmon is one of the healthiest types to eat because it contains the least amount of pesticides and heavy metal residues.


Salmon is rich in nutrients and can actually be termed as a ‘super food’! It is a wonderful source of proteins, minerals, and vitamins like vitamin B12, potassium, and selenium. A serving of salmon (100 grams) would contain approximately 85 mg of cholesterol, 231 calories, 32 grams of saturated fat, and 25 grams of proteins.


Salmon are very intelligent fish with a fantastic sense of intuition and an incredible olfactory memory, which is why they are considered as ‘brain food’. There are various cooking techniques for salmon, which include grilling, blackening, broiling, smoking, and salting it. Fun fact: smoked salmon is a traditional part of Scandinavian, Russian, and British cuisines.


Grilled Salmon


Grilling salmon is one of the healthiest ways to cook it, especially if you are suffering from a heart issue.


  • It’s full of nutrients, but actually has lower calorie content than blackened salmon.
  • Grilled salmon provides you with high quality proteins that your body needs as well as the required amino acids.
  • It’s carbohydrate free and has unsaturated fatty acids, which are heart healthy.
  • Grilled salmon is rich in Vitamin B12, potassium, niacin and phosphorus, and various other vitamins and minerals. It also contains smaller amounts of iron, magnesium, vitamin A, folate, and zinc.


Concern about Grilled Salmon


Doctors generally advise pregnant women and women nursing their babies to avoid consumption of more than 12 ounces of grilled salmon in a week. This is because there are various contaminants and pollutants in the sea, which might affect the quality of the salmon and lead to severe health risks.


Blackened Salmon


Blackening salmon is a style of cooking which involves coating the salmon with butter and a special spice seasoning and then frying it over a very high flame. The spices and butter, cover the flesh of the salmon and basically blackening it while using the moisture from the steam to cook the salmon thoroughly.


  • By eating blackened salmon you can increase your protein intake.
  • It contains omega-3 fatty acids which protect against developing dementia or memory loss.
  • It provides lots of essential minerals such as iron.


Concern about Blackened Salmon


Blackening gives the fish a very smoky flavor and creates a lot of smoke in the kitchen which is sometimes too much for even the kitchen exhaust fan to handle. It has to be consumed in moderation because of its high use of butter and other nutritional drawbacks. If consumed in very high amounts, it could have a very serious effect on your health condition. It has a high sodium content and can raise your blood pressure levels and lead to heart problems. If you consumer blackened salmon, be sure to drink plenty of water!


Based on this information, it seems like grilled is the best way to go. If you blacken it outside you do not have to worry about the smoke issue but consuming that much sodium is still of concern. Based on the data, grilled salmon is better for you than smoked salmon. However in general, depending on your DNA, eating salmon is better for you than not eating it.


Crunches vs. Full Sit-Ups


When it comes to abdominal workouts, crunches and sit-ups are popular exercises. Both of these exercises work your abdominal muscles, but they are performed differently. Also, when they are executed correctly, they engage different muscles.


The terms “crunches” and “sit-ups” have been used interchangeably, but there are a few noticeable differences between the two activities. Although both exercises strengthen the midsection muscles, there are some significant differences to be aware of.


Technique Comparison

Like with any exercise, proper form is crucial. Whether you’re doing crunches or sit-ups, start by lying on your back with knees bent. Cradle your neck between your fingers so it’s supported and doesn’t move (neck strain is a potential issue with both exercises). To keep your legs and feet in place, additional assistance (such as hooking your feet around a secure object for stability or a partner holding your feet in place) may be required.


Once you’re in position, you’re ready to sit-up, or crunch. The primary difference between the exercises is the range of motion, or how high you raise your back from your floor mat. For a sit-up, lift your entire back off the ground. To crunch, lift your shoulder blades to the sky.


To engage different muscle groups, you might twist to the right or left at the top of your sit-up or crunch, or you might pulse up.


Engaged Muscles

For both movements the oblique’s assisting the abdominals to target the upper and lower abdominal muscles.


Sit-ups engage synergistic muscles, including the quads, thighs, inner hip and the sartorius to perform the motion and use a stabilizer muscle to help maintain posture.  They may be used to tone multiple muscle groups, such as the chest, hip flexors, lower back, neck and, of course, abs. They can also help improve balance and posture.


Crunches isolate the abdominal muscles. This intense muscle isolation that makes them popular among people who want six-pack abs. This also makes them a prudent choice for strengthening the core, including the lower back oblique’s.



When done regularly, both exercises can be used to strengthen and tone the abdominal muscles and boost your metabolism. To get washboard abs, you will need to strengthen your abs, include cardio exercises into your exercise regimen, and follow a nutritional diet dictated by your genetic makeup.


A strong core is an asset to performing daily activities and an exercise program. There is multiple exercises that strengthen the core, the trick is to use proper form so you don’t injure yourself.

3 Things to do Before Bed to Improve Your Sleep

Cute little red kitten sleeps on fur white blanketWhen it comes to sleep, quality that matters, not just quantity. How well you sleep plays an important role in how you feel during your waking hours. Similarly, build solutions for daytime fatigue and sleeping problems into your daily routine. Studies show that nearly two thirds of Americans aren’t getting enough sleep. Getting enough sleep is important for health and weight loss. Cranky attitudes aren’t the only side effect of not enough shut eye. When you are over tired you are more likely to be tempted to drink larger amounts of caffeine, skip your mid day workout and take the lazy route to dinner and order takeout. Doing this overtime will cause you to gain unwanted weight.

Your bedtime habits, sleep schedule, and daily lifestyle choices can make a huge difference to the quality of the rest you get every night. With the following tips, you can optimize your sleep so that you can be productive, emotionally balanced, mentally sharp, and full of energy throughout the day.


  • Practice a bedtime ritual that relaxes you. A relaxing bedtime routine that’s conducted away from bright lights (stash your phone, tablet and laptop until the morning) can help separate your sleep time from activities that cause anxiety, stress or excitement and activate your mind. These can prevent you from falling asleep, staying asleep, or getting deep and sound sleep.


Relaxing activities ease the transition between wakefulness and drowsiness and promote better sleep. Whether it is meditation, reading a book, taking a warm shower or bath or listening to soothing music, you can calm and relax your mind and body before you climb into bed for some much needed rest. When your mind is calm and clear, you will find that falling asleep and getting sound, restful is much easier.


  • Make sure that you are comfortable. You need to create an environment that is ideal for sleeping, for you. For some, this a dark and cool. You should consider using earplugs, room-darkening shades, and a fan to create an environment that ensures your comfort and suits your needs. For others, it means a warm, snuggly-blanket topped bed and a night light. You might want a sound machine that produces white noise, or you might prefer silence.


Your mattress and pillow are important as they can also contribute to better sleep. The features of good bedding are subjective, so you need to choose what feels most comfortable to you. If you share your bed, it is important to make sure there is enough room for two as cramped space will prevent you from sleeping well. If you have children or pets, setting limits on how often they sleep with you is important.


  • Avoid caffeine, nicotine, alcohol, and other substances that interfere with sleep. Caffeinated products have an adverse effect on a person’s quality of sleep. As a coffee lover, you know that caffeine is a stimulant that can easily keep you awake and prevent you from getting the sleep that you need. So, make sure that you limit caffeine for four to six hours before bedtime. Also, if you are a smoker, you should limit the use tobacco products too close to bedtime. For some, a nightcap may be relaxing and help them fall asleep faster, however, alcohol interferes with sleep cycles. To optimize sleep quality, limit drink alcohol in the hours leading up to your bedtime.


With the tips mentioned, you can improve your quality of sleep and make sure that you get a good night’s sleep every night.