By: Dr. Keith Darrow, PhD, CCC-A

Staying Nourished While on the Go!

So, you guys know that I’m on the road often teaching, sharing, speaking at conferences, and even vacationing! This month I’d like to share how I maintain balance and still enjoy myself while on the go. Remember, splurging is ok, but everything in moderation.

NOTE: If you are cooking during your vacation, my published cookbook, Healthy Food Healthy Brain, is your definitive guide to doing more to ensure you stay mentally, physically and cognitively healthy by eating the right foods and making sure you feed your brain the very best, every day, every meal. This includes eating the right foods to avoid triggering that nasty tinnitus!

Whatever your reason is for being away from home, eating is a must but can be stressful. And it can be easy to cheat for all three meals! Eating healthy doesn’t have to be stressful though. You can enjoy your trip while getting proper nutrition, staying on track and properly fueling your body and brain.

Remember, if you feel well, you’ll enjoy your traveling time so much more. Below are some tips I’ve gathered during my years of traveling. Please feel free to use them and/or tweak them to fit your needs. I’d be happy to hear about your tweaks at www.drkeithdarrow.com.

Healthy Options Do Exist in Unexpected Places! I’ve been surprised to find that nowadays I can walk into a convenience store for a quick snack and find healthy snacks such as yogurt with granola, cheese snacks, and even sometimes a really good salad. Keep this in mind when at the airport or just simply on the run.
Bring Healthy Snacks With You. Healthy snacks are a good option if you are heading out on a long road trip or you just want to keep them in your hotel room. This can help you to avoid stopping at fast-food restaurants and using vending machines.
Stay Hydrated and Don’t Drink Extra Calories. Drinking plenty of water is key to reducing junk-food cravings and replenishing your body and brain. Always have a refillable bottle on hand when traveling. And remember not to drink too many calories. Enjoy your coffee and a social drink but try to stick to water a good portion of the trip.
Enjoy a Special Treat. When traveling, we are also experiencing different cultures, etc. Don’t deny yourself the indulgent dessert or extra glass of wine. It will keep you from going crazy and eating up a storm! Indulge intentionally, and don’t be hard on yourself when you have that occasional treat.
Find the Closest Grocery Store. Once you arrive, locate the closest grocery store and pick up some healthy options that you can keep in your car/room. This can make a huge difference in both your calorie consumption and in the quality of your calories.

Below is a healthy lunch recipe from my cookbook. Please feel free to let me know if you enjoy it!

Orange-Cashew Turkey Salad

This recipe uses orange marmalade, and one serving of this preserve provides 2 percent of the daily recommended intake of Vitamin C, also known as ascorbic acid. It is important for repairing tissues in your body as well as the production of collagen. It may also have benefits for children who are struggling with obesity.

Turkey ranks as a good source of zinc, a trace mineral essential for normal brain function, especially those functions related to learning and memory. Turkey contains the amino acid tryptophan, which gets converted into the well-known sleep-inducing hormones serotonin and melatonin.

Something you might not know is that tryptophan may actually improve cognition. A study exploring the effects of tryptophan on cognition found that high levels of tryptophan improved memory performance.

Ingredients:

A handful of mixed greens
4 ounces of oven roasted turkey breast (cut into chunks)
½ cup of drained mandarin oranges
1 ½ tablespoon of honey mustard
½ tablespoon of orange marmalade
2 tablespoons of cashew nuts

Directions:

Toss the mixed greens with the turkey breast, drained Mandarin oranges, honey mustard, orange marmalade, and cashew nuts. Serve immediately.

Macronutrients

262 calories

16 grams protein

36 grams carbohydrates

6 grams fat

While you are traveling, here is a list of restaurants with menu options that will help you stay on track and support brain health.

Chipotle

Chipotle offers a great selection of healthy lunch meals:

Chicken Bowl

Brown rice, black beans, grilled chicken, Fajita vegetables, Pico de Gallo

565 calories 41 grams protein 67 grams carbohydrates 12 grams fat

Salad with Grilled Chicken and Vegetables

Lettuce, black beans, vegetables, grilled chicken, Pico de Gallo, and guacamole

355 calories 41 grams protein 31 grams carbohydrates 15 grams fat

Panera Bread

Cobb Salad

Ask for it without bacon

550 calories 38 grams of protein 22 grams carbohydrates 18 grams fat

Caesar Salad with Chicken and use half the dressing

530 calories 35 grams of protein 18 grams carbohydrates 12 grams fat

Noodles and Company

Zucchini Orange Chicken

450 calories, 34 grams of protein, 46 grams of carbohydrates, 14 grams of fat

Chicken Veracruz Salad

380 calories, 27 grams of protein, 17 grams of carbohydrates, and 8 grams of fat

The Med Salad with Chicken

290 calories, 30 grams of protein, 33 grams of carbohydrates, 10 grams of fat

Asian Apple Citrus Salad

Tuscan greens and kale mix tossed in ginger citrus dressing with grilled chicken, diced apple, cucumber, and slaw made from broccoli, carrots, and red cabbage topped with fresh avocado, crispy chow mein noodles, and black sesame seeds.

730 calories, 34 grams of protein, 53 grams of carbohydrates, 34 grams of fat

As I bring you essential information each month about the connection between eating healthy and long term overall active aging, it is important to keep in mind that the number one way to potentially prevent dementia and cognitive decline is to FIRST TREAT YOUR HEARING LOSS!

Please remember this month and every month to treat your hearing loss and tinnitus and feed your brain for optimal performance.

And, again, don’t forget your complimentary free copy of my book! www.brainhealthyrecipes.com

To learn more about aging gracefully, treating hearing loss, and maintaining a healthy brain, please visit – www.excellenceinaudiology.org.