Weight loss is never easy.  If business trips involve meal-meetings and light eating is too hard, then a five : two regime could be the answer.

It’s not advisable to change eating habits on long haul trips with time zone change, our circadian rhythms have enough disruption to deal with; but if we have short, frequent travel, then choosing a few diet days can be a good option.

THE 5 : 2 SYSTEM EXPLAINED

Simply put, it’s five regular eating days and two very low calorie days, with the diet days not necessarily taken in succession.

A ‘fundamentalist’ 5 : 2 involves the diet days being super low in calories, that is 500kcal a day for women and 600kcal a day for men.  This regime has been found to lower fasting blood sugar levels in people with boarder-line diabetes.

The ‘modified’ 5 : 2 regime makes life more manageable, using around 800kcal on the diet days.  This provides a 50% calorie reduction for most women and more for men and continued over a number of weeks, will produce gradual weight loss,

The beauty of this diet for people with regular travel and hectic work schedules, is that each week you pick the two days which work best for eating less.  Low calorie days need to be ones when you are fairly busy but fairly sedentary.  You need to know what and when you will eat.  This leaves the five non-diet days to be ones when the meals/travel/work regime would make food restriction impossible.

A TYPICAL LOW CALORIE DAY (calories in foods vary, this is guide)

Drink plenty of fluid; for variety try sparkling water and herbal teas.

Breakfast

1 Low fat fruit yoghurt                        120kcal

Tea with a little milk                           20kcal

Mid-morning

Small cappuccino (no chocolate)        110kcal

Or with skimmed milk                        53kcal

Lunch

Vegetable soup, large bowl (400g)     80kcal

Afternoon

2 Clementines                                     60kcal

Dinner

100g white fish, seasoned and baked in foil              360kcal

200g steamed broccoli and cauliflower plus 4 heaped tablespoons peas

Or

Omelette with salad                                                   360kcal

2 medium eggs, milk, 30g feta cheese, 10g butter

100g mushrooms, 50g onion

Plus salad, rocket, tomato, cucumber, radishes

Dressing, 1 teaspoon olive oil plus a splash of balsamic vinegar

Or

400kcal or less, ready meal from the supermarket (if it’s 350kcal, add broccoli)

There is a huge variety of weight loss regimes on offer and the five : two is only one.  Some people fare better with the group support and positive encouragement offered by weight loss clubs, but attendance can be hard with business travel.  Some prefer the convenience of a meal replacement product.  The best diets are those with a system that we can maintain.  Losing weight takes time and anything promising unrealistically swift results is not going to provide long term success.  Ensuring that we consume our daily requirements of essential nutrients and fluid is also vital.

Tight clothes are tedious.  The slide into gradual weight gain needs periodic correction.  Considering which diet fits in with our work and travel lifestyle needs careful consideration.

©  Extravitality 2016

The post Could the 5:2 diet be right for your travel schedule? appeared first on ExtraVitality.

Business travellers flying from Stansted Airport (UK) can now choose from a wider selection of breakfast menus as a result of the recent airport transformation project.  Our Registered Consultant Nutritionist, Kathy Lewis, has visited Stansted to find out if there are now any healthier breakfast options suitable for the business traveller.  Here is what she found and she explains why healthier breakfasts could make a brilliant start to your business trip.

Travelling on business doesn’t mean you have to miss out on a good breakfast to start the day.   Nor should it mean you can only choose between porridge and yoghurt with granola each time you want a healthier breakfast.  Breakfast should make up around 20 – 25% of your daily energy intake.  For a travelling businessman, this is about 500 calories and for a businesswoman around 400 calories, unless you’re also trying to lose weight where around 250 to 375 calories would be more appropriate.

Breakfast based on the four main food groups will give you an excellent start to the day as it will contribute many of the nutrients you need to maintain good health and provide sufficient energy to refuel after a twelve hour fast since your meal the evening before.  For a healthy breakfast, nutrition experts recommend wholegrain starchy foods as the base, adding dairy products, protein sources and fruit & vegetables on top.

Business travellers passing through Stansted Airport are now spoilt for choice when it comes to healthier breakfast options.  Here are three brilliant breakfast options which you will find equally delicious as well as nutritious.

Californian Toast at Coast to Coast restaurant, Stansted Airport

Just opposite the Halo Fizz Bar, sandwiched between Pret a Manger and Giraffe, is the Coast to Coast restaurant.  On a recent visit through Stanstead to Ireland, I chose Coast to Coast to have breakfast.

Californian Toast on the menu stood out as a brilliant breakfast option at first glance.  It was highlighted in the ‘Lighter and Brighter’ section.   While brighter in colour than most breakfasts, it was difficult to assess whether it was ‘lighter‘, as there wasn’t any nutritional information provided next to the items.  However, a mix of foods which provide a variety of colours is always a good indication you are about to consume a variety of nutrients.

Simply delicious, it comprised of smashed avocado (not mashed to a pulp), diced mango, chives and a lime salsa.  Many of my favourite ingredients in one go, all on top of sourdough toast.   It didn’t disappoint taste wise, and nutritionally it also excels.

Avocados are high in unsaturated fat and contribute to a heart healthy diet as unsaturated fat helps to lower blood cholesterol.  Avocados also provide essential amino acids which are required from our diet, along with carbohydrate (both in small amounts) and a good source of fibre.  Overall, avocados supply energy and have a high satiety value principally due to the time it takes to digest.  Avocados also contribute many vitamins, minerals and phytonutrients.

The mango adds, even more, vitamins, especially vitamin C and beta-carotene (precursor form of vitamin A).  Both of these are antioxidants, and along with the vitamin E from the avocado, they help to reduce the risk of some cancers.  Mangos are also a good source of fructose (fruit sugar), and fibre.   However, the mango is considered to contribute a low glycaemic load and therefore has little effect on blood sugar levels.   The fibre content from the avocado also helps to slow down absorption of any sugars present.

Overall, this is one of the nicest tasting airport breakfasts I’ve had in a long time.

Smoked Salmon & Scrambled Eggs at Giraffe Restaurant, Stansted Airport

Next door to Coast to Coast is the Giraffe Restaurant.  If you haven’t had breakfast here before, then when you do you’ll notice plenty of breakfast options to choose from their menu.

Travelling to Barcelona from Stansted Airport recently, I sampled the smoked salmon and scrambled eggs on toasted rye bread with cherry tomatoes.  This dish is great if you don’t anticipate eating again soon, as it is a good source of fibre, protein and fat, all of which slow down gastric emptying.

If you are a frequent traveller and don’t get much sun, then this dish will contribute a good supply of Vitamin D.   Both smoked salmon and eggs are excellent sources.   Vitamin D is essential in the diet to maintain healthy bones.  Some research is now linking frequent travel with low vitamin D status, so adding eggs and salmon to your weekly diet would increase the dietary intake of vitamin D.

Eggs are also a great source of protein, containing all the amino acids we need.  They are also a good source of many vitamins and minerals making them packed full of goodness.  Contrary to popular belief, eggs can contribute a lot towards a healthy diet.

Oily fish is recommended to be included in your diet at least once a week.  In addition to being another valuable source of vitamin D, salmon also contributes vitamin A and essential fatty acids, most notably omega-3 fish oils which helps to lower blood cholesterol.

Added to rye bread, which is a good source of fibre and B vitamins, this breakfast option offers a high satiety value and is nutrient dense.  The energy (512 Calories) may be a little on the high side for those wanting to lose weight, but you definitely shouldn’t feel the need for a mid-morning snack in a few hours’ time.

Grilled Tomatoes on Toast – Café Balzar, Stansted Airport

If it is something a little lighter for breakfast that takes your fancy, then the Café Balzar offers variety.  I tend to favour the simple mix of ingredients and grilled tomatoes on toast is one of mine favourites (the other being sauteed mushrooms on toast).

Café Balzar’s array of breakfast dishes is tempting, featuring everything from Croque Mademoiselle (mixed roasted vegetables with cheddar cheese and crème fraiche) to Tartine Mediterane (spiced plums and glazed fresh figs on toasted raisin and pecan bread served with Greek style yoghurt and sprinkled with mixed seeds, honey and pomegranate seeds).  Yet no porridge or smoothie in sight!

My suggestion is to try the tomatoes on toast.  They are grilled with fresh herbs, garlic and olive oil and its simplicity sounds too good to be true.  The olive oil, as we all know by now, is great for inclusion in a healthy diet as it is predominately monounsaturated fats, and the tomatoes are a good source of lycopene (an antioxidant which may help prevents some forms of cancer), fibre and vitamins.  In addition, they are low in calories and when combined with toast this dish provides the necessary carbohydrates to break your fast.   Already one up with your 5 ADAY, you are well on your way to a healthier journey.  Don’t forget to add a dairy product and/or an alternative protein food to contribute Ca and protein.

I hope you enjoy the brilliant breakfasts now available at Stansted Airport.  And if you have tried any others, then please let us know.

©  ExtraVitality 2016

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Do whole grains matter?  A chocolate croissant is much easier to pick up on the go. Do we need to be swapping the pastries for a pot of muesli?

Whole grains are the whole package – the fibrous coat, the large bulb of carbohydrate and the small nutrient packed endosperm.

The British Dietetic Association says that a regular intake of whole grains can:

• Reduce the risk of stroke, heart disease and type 2 diabetes by 30%
• Possibly reduce the incidence of bowel cancer
• Maintain healthy digestion with soluble dietary fibre providing food for friendly bacteria while resistant fibres keep bowel contents moving.
• Provide a low GI source of carbohydrate to give slowly released energy.

Many countries feel that the intake of whole grains is so important that they give specific dietary guidelines on the recommended number of portions to eat per day.

In Australia, the recommendation is for adults to eat six serves per day from ‘a variety of grain (cereal) foods, mostly whole grain’ as part of the advice for the diet to provide food choices for ‘optimal well-being’. One slice of bread, a half cup of cooked rice, noodles or porridge, or a quarter cup of muesli is roughly one portion.

American guidelines recommend adults eat 3 – 5 portions of grains per day, aiming for half of them to be whole grain.

The reality is that many people regularly eat no whole grains.  We are particularly at risk when travelling as convenience is paramount and choices are limited.   Processed foods, like our tasty chocolate croissant, use refined flours and therefore miss out on the precious nutrients in the whole grain.  Added to this, they tend to be high in saturated fats, sugar, and salt, increasing our vulnerability to avoidable ill health.

How Can We Avoid Missing Out on Whole Grain Nutrients?

• Choose carefully: Oats and quinoa in porridge or muesli are available for breakfast in most transport hub cafes.
• Look for wholemeal bread in sandwiches, wraps and sushi/rice dishes.
• Carry our own supply of nuts and seeds to snack on.
• Plan ahead, if we know that processed food will be the only option on our travels, we need to carry with us some home-packed food.

Whole grains are a vital part of the cocktail of foods needed for a Mediterranean type diet.   Small portions of meat and processed food, some oily fish, low-fat dairy, lots of vegetables, whole grains, fruits, nuts and olive oil should complement a lifestyle of regular exercise, limited alcohol and avoiding smoking.   With this regime, we can reduce our risk of obesity, cardiovascular disease, and some cancers.   While on the move, extra care is required to enjoy a tasty menu and yet ensure that our diet and lifestyle keeps us in good health.

©  ExtraVitality 2017

The post Grains on the go! Is our travel diet skipping whole grains? appeared first on ExtraVitality.

Business travel involving long-haul flights and jet lag can throw our metabolism into disarray.  Travel over multiple times zones can play havoc with digestion.  Understanding the causes of this suffering may help us avoid tummy troubles interfering with our business agenda.

Eat When Our Body is Expecting Food

Our body is a creature of habit.  Hormonal rhythms are dictated by our day/night cycle which becomes confused with changes in time zones.  Food is best digested when our body is expecting a meal.

Unfortunately, business travel through multiple time zones can result in our physiology being in night-time mode and our digestive system effectively asleep, but we could be having a business meeting over lunch or dinner. A sluggish metabolism can make an uncomfortable protest.

What Can We Do?

Try to plan business meals when our body is expecting food.  It doesn’t matter if our body is expecting breakfast and we give it dinner – or the other way around.  Indigestion is best avoided by eating when our digestion is ready and waiting.

If this isn’t possible, then small amounts of light food are the best option.  Light snacks, salads, sushi, fruit and vegetables are good.  Avoid anything deep fried or greasy, this will be a tough task for a compromised digestive system.

What About Flying Long Haul?

The same rule applies.  When travelling long distances for short periods of time, it helps to keep our metabolism in the home time zone.  Long haul flights often involve meals being served when we aren’t hungry.

Rather than eat a large meal at 2 am, it’s better to sleep and eat when we wake, which could involve bringing our own food.  If travel for business is at the front of the plane, then it may be possible to choose when a meal is served.

Bunged Up Bowels

Constipation can be an unwelcome hazard when travelling for business.  A hurried schedule, snatched snacks, hours stuck in a seat, can rapidly lead to bunged up bowls.

Fibre, Fluid and Fitness

The three F words to help us avoid constipation.

Fibre: we’re meant to eat 30g per day – but few of us do even when at home.  We need to choose foods high in fibre and if necessary, carry high fibre snacks with us.

100g of avocado has 7g

100g of baked beans has 6 g

An apple has 2g

50g bag of dried fruits has 4g

50g bag dried fruit and nuts have 3.6g

Fluid: dehydration is common when travelling and is a major cause of constipation.  An arid aeroplane atmosphere, lack of access to drinks or holding back on fluids when we aren’t certain where the next toilet will be, can all lead to bunged up bowels.

All fluid is useful.  Carrying our own water supply is the gold standard, but keeping up consumption of all beverages is important – apart from those strongly caffeinated or high in alcohol.

Fitness:  Going from sedentary travel to a sedentary work environment can make our bowels static.  Physical activity is important to prevent sluggish bowels.  Walking around the airport terminal and getting a walk/jog or gym session at our destination is a great way to keep bowl contents moving.

Probiotics  

The research is ongoing, but gives little hard evidence to the effectiveness of probiotics, except to say that some products work for some people.  A variety of Digestive Support Travel capsules are available, they do no harm and can be effective when our microbiome is disturbed by the rigours of travel.

©  Extravitality 2018

Thinking of taking good sources of fibre with you?  Try these carry-on packs.

Lakeland Stack-a-Boxes Plastic Food Containers & Lids, 750ml - Pack of 10(Kitchen & Home)

by Lakeland [lakeland]
Price: £9.99

10Pcs Sandwich Bags Aluminium Foil Zip Lock Insulated Pouch Snack Picnic Bags for Travel School Camp(Misc.)

by VGEBY [VGEBY]
Price: -

Reusable Silicone Food Storage Bag, Airtight, Leak Resistant Seal Food Preservation Container for Fruits Vegetables Meat Fridge Food Storage and Kitchen Cooking Utensil (Set of 4)(Kitchen & Home)

by DeHub [DeHub]
Price: £15.99

Tritan Portable and Stackable 4-Piece Twist Lock Storage Container and Jars to Store Food, Formula, Supplements, Snacks, Nuts, Drinks and More, BPA and Phthalate Free, (910ML, Blue)(Kitchen & Home)

by SELEWARE [King Joy]
Price: £18.98

The post Digestion and Travel appeared first on ExtraVitality.

If you travel frequently then you’re probably sick to death of airline food, terminal fast food outlets and petrol station snacks.  Especially if you have a food intolerance or severe allergy.  Also, it’s true that most of us find controlling our weight and maintaining a healthier diet easier when we have access to familiar food or food that we have prepared ourselves.

For these reasons, it can be even more convenient to take your own food with you, especially if you want to look after yourself better.

Here is a selection of takeaway containers to fill with your own food when travelling on business.  We’ve included both hot and cold containers, all offer a tight seal and some are exceptionally lightweight.

Remember: if you’re flying then you won’t be able to take more than 100 ml of liquid through security with you.  This includes yoghurt, soups, jellies, hummus and juices.  However, you are able to take larger quantities of solid items for snacks and light meals comprising rice, protein, fruit, vegetable, nuts and whole-grains.

Japanese Modern/Traditional Compartmental Bento Box

This bento box is perfectly segmented for carrying your various lunch, sushi or snack items on to a plane.  It is easy to clean and segments can be reconfigured using the removable sections.  This box is also extremely light-weight and compact.

Top-tip is to pack your food the night before and place into refrigerator.  Reviewers report that items such as lettuce will keep crisp and the box surprisingly holds a good amount of food.

Suggested (alternative to sushi) food items include; boiled eggs, rice salad, couscous, Greek salad, pasta, bean salad, vegetable wraps, crudites, cold preserved meats slices, smoked salmon, mackerel, cheese squares, protein balls, fruit such as grapes, mixed berries, clementines and kiwifruit.

Note: This box is suitable for a light meal which is perfect for the plane, but not appropriate if you have a large appetite or travelling long-haul across two meal times.  Weight 360 g

Reusable Silicone Food Storage Bag

These silicone bags are ideal if your packing space is in short supply.  They are completely airtight and have a leak-proof vacuum seal with a ziplock.

The bags can withstand temperature from -50^oC making them perfect to store prepared food in the freezer, taking them out prior to leaving home.  The bags are also microwaving safe, resisting temperatures up to +250^oC.

Perfect for continental style mix of foods such as cold meats, cheese, bread, oats, banana & nut mix, fruit salads, whole fruits such as grapes. Items to make in advance for freezing overnight could include Spanish omelette slice, breakfast wraps, scrambled egg and smoked salmon wrap, vegetable and egg muffins.

Made from 100% BPA-free silicone they are durable, lightweight and reusable.  Either rinse in water at your destination or chuck into the dishwasher when back home.  Weighs only 132 g per bag.

Vacuum Insulated Food Flask Stainless Steel Ocean

This leak-proof vacuum insulated flask is perfect for hot and cold food provision when travelling.

It has a robust stainless steel body with a twist top to prevent spills and fits nicely in hand luggage or side pocket of computer backpack.  It keeps food piping hot for six hours.  Alternatively, it can keep food cold, without the need for additional coolers, for eight hours.  The flask also comes with a spoon attached by a strap to the flask.

Suggested meals include; noodles with stir-fry chicken, salmon with rice, couscous with beef, and hot or cold pasta-based dishes.  Alternatively, you could also bring an empty flask with you and purchase a soup or hot meal to fill it up once through airport security.

Weight is only 350 g for flask and spoon.  For the environmentally conscious, the flask is made from eco-friendly polypropylene, HIPS, silicone and artificial leather.

Kangcheng Collapsible Camping Bowl Multifunction Food Container

If you’re looking to save space, then this one dish collapsible container might be the answer.

It goes flat when empty, taking up little space in your briefcase, handbag or even coat pocket.  The lid is tight with the bowl when filled or empty.  The thick walls are sturdy, so you can store your food without the risk of spilling, and are also heat insulating so you can keep food warm for a short period of time.

This collapsible container is microwave safe and freezer proof withstanding temperature down to -40^oC, making it ideal for cooking food within it and refrigerating or freezing the night before your journey.  In case you’re wondering, some airport lounges have microwaves for their business travellers to use.

Suggestions for food items prepared the night before include; egg fried rice, Chilli Con Carne with rice, Paella, pasta bake, Thai chicken curry with rice, Frittata and Shepherd’s pie.  Also suitable for grain-based or mixed item salads.

Collapsible Folding Lunch Box with 3 compartments

For those of us with a larger appetite but with little room to spare, then the collapsible folding bento-style lunch box is another option.

It is also made from silicone, so is microwave, refrigerator, dishwasher and freezer safe, and won’t hold onto smells or tastes.  Simply cook your food, if possible in the container, and store them either in the freezer or refrigerator until your journey commences.

The separate compartments not only keep the food items separate but it also provides a portion control system if you are on a weight loss or maintenance diet.

Ideal meal items which comprise three food groups include;

• Vegetable couscous salad, chicken or tofu satay, and banana muffin.
• Spicy lamb kofta’s, red & wild rice salad, and peaches with a serving spoon of yoghurt.
• Filled tortilla wraps, cheese with crackers, and fruit salad.
• Pasta & pesto salad, cold meats or cheese, mixed dried fruit & walnuts.
• Leaf salad with pitta fingers & hummus, mixed bean salad, dried apricots with cheese cubes.
• Chicken with stir-fry vegetables, noodles, mango and pineapple slices.

Although this is a collapsible option, it is heavier in weight than the items above.  Weighs 460 g.  Accompanied with a spork.

©  2019 Executive Travel Vitality

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Are nutritional supplements useful for business travellers?  Frequent business travel can be stressful and tiring, but can also be bad for our health.

A plethora of nutritional supplements are available with claims to ease our suffering and enhance our performance.  Some seem tempting, but is there sufficient evidence to support their use?

What Effects Are Supplements Aiming To Achieve?

Immune system boosters/antimicrobials

Products claiming to enhance our ability to fight infection include oregano oil and antioxidant preparations such as elderberry extract.  Elderberries contain a cyanide type chemical so although high in vitamin C, the raw berries are best avoided.

Zinc preparations are also advertised as immune system boosters.  Zinc with vitamin C is present in many remedies for the common cold where the evidence is strong but is not recommended for long-term use.  A diet with plenty of fresh fruit, whole grains, nuts and seeds will contain all the antioxidants we need.

Energy enhancers

Herbalists have coined the term adaptogens, to refer to herbal products with possible energy boosting properties such as Ashwagandha.  There is a lack of well designed, large-scale human studies available to verify the claims made about these products.

The pharmacological processes look promising but more research is needed, particularly on dosage and the effects of long-term use.

Stress reduction

An attractive idea but the evidence is slim.  Magnesium supplements are a popular product advertised to improve sleep and reduce stress, however it is the main ingredient in many laxatives, so large doses should be avoided.  Magnesium is plentiful in a reasonably healthy diet, only on a very poor highly processed diet could our intake be low. If Magnesium is lacking in the diet, then the intake of other micro-nutrients is also likely to be sub-optimal and a multivitamin/mineral supplement might be more beneficial.

The only way to truly reduce stress is to remove the source of strain.  Look at your travel schedule and deadlines, rather than at taking supplements.

Probiotics

We know that our gut flora is intricately involved in our immune, hormonal and digestive systems and that a diverse bacteria population is beneficial to our health.  But this doesn’t mean that we need to routinely take a supplement.  A healthy diet with fruit, vegetables, seeds and pulses provides the substrate ‘friendly’ bacteria need to thrive.

A poor diet, high in salt, sugar and saturated fats will provide a different substrate and a less desirable bacterial flora will be established.  Contaminated food can overpopulate our gut with pathogenic bacteria and a course of antibiotics can destroy not only the pathogens but also many desirable species.  If the normal bacteria population has been compromised, a probiotic supplement, with a variety of lactobacillus and bifido species, can help restore a healthy intestinal flora.

It is a compelling notion that nutritional supplements can prevent or fix our travel health issues, but a few simple strategies are likely to be more advantageous to our health:

Stay hydrated.

Eat plenty of dietary fibre.

Be scrupulous about hygiene.

Plan for a good night’s sleep.

Try to include a little exercise (check out the tips from Julie!)

Remove strain from your travel itinerary and work schedule.

Where do we find our festive cheer when travelling on business?  Far too often, business travel can involve meals eaten alone.

Communal eating increases our feeling of wellbeing and cheer and facilitates a kind of bonding around food. The congregation of people to share food is central to all festive celebrations and can be a great opportunity for a convivial business networking.

The Oxytocin Factor

Oxytocin is released by the pituitary gland.  It is heavily involved in reproduction and childbirth but also plays a part in our feelings of appetite and pleasure. When oxytocin is released we feel cheered.  Certain stimuli are known to increase oxytocin production, such as being hugged or receiving a compliment from a friend. With food and eating the picture is more complicated but likely to have a crucial impact. Eating treat foods, definitely chocolate, but possibly any ‘naughty but nice’ treats, boosts our levels of oxytocin and gives a temporary feeling of cheer.

If we are eating alone, there is a strong chance that we regularly indulge in a bit of feel-good food. However, eating with companions, particularly those we like, is also a trigger for oxytocin production.

Convivial Dining Is Good For Business

However, by virtue of being away from home, more humble liaisons around food are possible. Breakfast meetings or even coffee away from the office could provide a slight mood boost which could make treat foods feel like an unnecessary indulgence. In addition, a bit of pleasant bonding over food could be an aide to a successful business trip.

The simple awareness that eating alone could make us vulnerable to a less healthy diet is important.  Enjoying the conviviality of the festive season could be a boost to our mental and physical health.

With the very best wishes for a season of festive cheer and a healthy, happy and prosperous New Year.

©  Extravitality 2017

The popularity of non-dairy milk drinks has increased along with the trend for many people, towards a plant-based diet.  According to the market research company Mintel, sales in non-dairy milk substitutes have increased by 30% since 2015 and the most popular supermarket purchase is the almond drink.  But what about the choice of milk substitutes when we travel for business?

What’s In A Name?

Milk is generally defined as a: white liquid nutrient-rich food produced by the mammary glands of mammals – so not soya beans or almonds!  I’m going to use ‘milk substitutes’ when referring to plant-based, non-dairy drinks.

Why Switch to Non-Diary?

Lactose intolerant?  Allergic to milk proteins?  Vegan/gravitating towards a plant-based diet? Just enjoying the taste? All are reasons that we might want to use a plant-based milk substitute.  From a nutritional perspective, dairy milk is generally a little higher in protein.  However, most quality milk substitutes add vitamins and minerals to give similar concentrations to those in dairy milk, around 120mg calcium per 100ml is fairly standard, and useful amounts of vitamin D, riboflavin, B12 and Iodine are usually added.

What Is Available When We Travel For Business?

Many of us, including myself, have become accustomed to tasty milk substitutes in our breakfast porridge, smoothies or drinks.  Can we get the same variety away from home?

Café Society

Generally speaking, the fancier the café the more likely it is to stock a range of milk substitutes.  Most cafés stock at least one alternative to dairy milk, Starbucks excels with soya, coconut, almond or oat drinks.  Even where the competitive pricing is paramount, there is usually a non-dairy option, for example, Greggs provides a soya drink for their Fairtrade coffee.  I could find no mention of milk substitute availability in the fast food burger outlets.

On the move, it becomes more difficult, but not impossible.

In the Air

Airlines have been offering vegan meals for some time, but on their websites, I can’t find details of milk substitutes offered.  Presumably, a non-dairy meal would come with a non-dairy drink.  As always, it can be a good idea to carry our own drinks and snacks with us on-board, if there is a risk that our dietary requirements won’t be catered for.  The 100ml liquid limit has to be adhered to which makes carriage trickier and a vessel that won’t leak under the cabin pressure is vital.

On the Trains

Picking up a drink from the station café is the best way to ensure getting a hot drink with a good choice of milk substitutes, particularly on shorter routes.  Small soy drink pots are available on Virgin Trains (and presumably LNER) and Eurostar.  Eurostar also offers a vegan breakfast option.  Bringing provisions from home or buying a porridge or snack before boarding would be the best option for most train travel.

My Belief is that:

Small details, like a comforting hot drink, as close as possible to the drink we would enjoy at home, ease the stress of business travel.

© 2018 Executive Travel Vitality

Want to take some non-dairy options with you?  Here are some products which can get through security that you might like to try.

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As frequent business travellers, we should aspire to eat well on the go.  Many people started 2020, with Veganuary, the pledge to be vegan for the first month of the year.  Eating a vegetable-based diet should be a good thing for the planet and our health, but the offerings are mixed.

There is an emerging awareness of the desire to eat ethically; organic, Fairtrade, vegetarian and plant-based foods are an important driver for our choice of menu.  This trend resulted in one in five of new supermarket products in 2019 being vegan.   Is the vegan option always the healthy option? Not necessarily.  Every burger or pasty outlet now has a vegan equivalent, possibly an improvement on the meaty version but often still ultra-processed and salty.

I took a closer look at some vegan foods on offer for those of us on the move.  My seal of approval requires a lunch item to be around 400 kcal, plenty of protein and dietary fibre and low in sugar and salt.  In the UK, the NHS recommends around 2000 kcal a day for adults and a limit of 6 g salt per day.

While sandwiches are often wholegrain and wholesome, it’s easier to fit a nugget shaped patty into a wrap, and these are extremely popular.  Greggs has a Mexican bean and sweet potato wrap which ticks most boxes, at 452 kcal, but 23 g sugar is unexpected and 1.7 g salt is a little high.  McDonald’s has a spicy veggie wrap, using a split pea and rice-based patty, it is a lighter meal with 364 kcal and 1.2 g salt; an accompanying serve of fries would ruin the healthy credentials.  Subway’s Vegan and Garlic Aioli Wrap has 728 kcal and 3.5 g salt, a very substantial meal.  It’s worth checking the small print to see exactly what we are eating and think how it fits into our daily allowance.

There is a move to create vegan foods in the image of popular meat-based items.  Greggs as seen spectacular demand for the vegan sausage roll.  It has slightly fewer kcals than the meat-based product, at 312 kcals, and slightly more salt, 1.9 g compared with 1.6 g.  It is reasonably priced and tasty, but 1.9 g salt is high for a small food item. The Subway Vegan Meatless Meatball Marinara Melt has lots of fibre, looks delicious, but 2.4 g salt is again very high.

Traditional plant-based diets include whole grains, nuts, fruit, vegetables and raw oils, which are great for our gut microbiome, and provides antioxidants and dietary fibre often lacking in an urban diet.  The vegan diet needs supplementing with Vitamin B12, which is present in artificially fortified foods or animal products. Without the presence of meat or dairy in the diet, vegan diets are often low in iron and calcium.

At least 500 businesses took part in vegan January 2019 and over 200 new vegan products and menus were launched.  The majority of Veganuary participants listed their health as the main reason for pursuing the vegan diet, followed by concern for animals and in third place, concern for the environment.   It isn’t always possible to find the most nutritious vegan foods when we are travelling, but making informed choices and avoiding or limiting our intake of ultra-processed foods is a good start.

©  2020 Executive Travel Vitality

Months of turmoil has had an impact on us all.  Three surveys published in the last few weeks, from groups ranging from Kings College London to the Cambridge Weight Plan, have unanimously reported that over 45% of us have gained weight since March and around 25% of us have been drinking more alcohol.  The disruption to our work and travel lives has been enormous and it’s no surprise that habits have changed.

What has changed on our menu?

Apparently we are eating less meat, and whereas the pre-pandemic trend was towards processed vegetarian and vegan foods, we are now doing more home cooking, which is giving us a healthier diet.  This habit would be well worth keeping when our business life begins to take us away from home again.

We are also being careful with spending, this might be the driver for eating less meat but has also been responsible for reducing our reliance on takeaway meals.

Many people have found pleasure in baking.  Small feats of accomplishment, working with our hands and being creative are all activities that improve our sense of wellbeing.  The preparation of delicious home-baked goods accompanied an increase in the consumption of treat foods.  As our working lives become less confined to the home, it’s natural that we might have less time for baking and hopefully keep our snacking wholesome.

Although the research suggests that many of us have gained weight, the lack of routine, anxiety and change in the nature of the foods we eat has played an important role.  We should afford ourselves a little kindness in these difficult times and rather than focus on weight loss, keep our focus firmly fixed on nurturing our health.  The uptake of new exercise goals has been mixed, but any exercise is always a great way to invigorate the mind and body.

Magic Bullet Nutrition Supplements

During the pandemic, there has been a huge increase in internet searches for supplements to ‘boost’ our immune system.

The Harvard Medical School, amongst many others, states that: “There’s no evidence that products that claim to boost or support immune function actually do so”.  However, there are zillions of sites on the internet selling products that claim to do exactly that.

Vitamin D is essential for our immune response and it has been suggested that low vitamin D status could be responsible for the severe reaction to the COVID-19 virus in some people.  A review of studies looking at the effect of Vitamin D supplementation on infections of the sinuses, throat and airways, found no benefit.  However, it wasn’t known if these people already had adequate levels of vitamin D, which you would certainly expect during the summer months.  Controlled trials are underway, but during winter months, the advice is to supplement our diets with 10µg per day.  Large doses of vitamin or mineral supplements are detrimental to our health and this particularly applies to vitamin D.

The good news is the British government’s new interest in helping curb access to unhealthy food promotions in supermarkets and at checkouts, combined with facilitating safer work travel by bike!  These are the initiatives that have the potential to boost our health and wellbeing –  while we are living and working with a viral pandemic.

© 2020 Executive Travel Vitality

It’s a great time to get into new healthier habits.  You can start by taking your own food and snacks with you, rather than rely on takeaway or shop-produced.

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