Episode 107

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Published on:

11th Jan 2023

107. 80/20 While Traveling

80/20 While Traveling

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In this week's episode, Evan shares 5 tips to keep a balanced diet while traveling. When traveling, it can be difficult to stick to a healthy eating plan as the temptations are higher than normal. However, there are some easy tricks to use so that you don't feel that you're giving up the enjoyment of travel just to stick to your health plan. Remember that an important part of being healthy is being happy. Life is meant to be enjoyed, and if you are constantly stressing out over eating healthy then you might be doing more harm than good. That's why the 80/20 rule can provide you with a solid framework to find balance. Follow along as Evan gives you 5 different tips on how to roughly follow the 80/20 rule while traveling to find the best of both worlds.

Do everything with good intentions and connect to your elements.


Disclaimer:

This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.

Transcript
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everybody.

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Welcome back to the elemental oven show.

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Thank you all so much for tuning in on this beautiful day on this episode

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where we are going to cover some of my favorite health practices while traveling.

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So if you didn't, if you did not already here, the last episode, I

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spoke a little bit about how I am here in Portugal traveling, and I

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decided to release some episodes on my favorite health tips while traveling.

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So that for all of you who travel.

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Will you can have some of these, a little tools in your pocket to use.

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And, uh, even if you're not traveling, if you're just at home or maybe just

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visiting a new city or something like that for the evening, or maybe for a work

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trip, these are also going to be some really great tips and tricks for you to

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use while you're out and about traveling.

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Also, if you guys have not already subscribed to this

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podcast, please go ahead and do so on whatever platform that is.

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That way you can go ahead and never miss out on an episode and also feel free

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to share these episodes with anyone.

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Anyone that you feel will actually benefit from hearing these episodes.

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So if you know a traveler in your life, go ahead and send them one of these episodes.

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I'm sure they're going to find a lot of benefit from it.

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Now today's episode is going to be on the 80 20 rule and travel.

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So for those of you who have been following me for a while, you probably

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already know what the 80 20 rule is.

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The 80 20 rule is very simple, 80.

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Uh, 80% of the time you should be eating as clean as possible.

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And then 20% of the time, well life happens and it's

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okay to enjoy life, right.

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Go out there and, uh, you know, have a beer, have a slice

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of cake, whatever it may be.

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Um, don't get carried over.

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Uh, don't.

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You know, don't go overboard with it and get really carried away.

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But obviously 20% of the time it's okay to go ahead and do so.

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Now while I'm traveling.

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It can be a little bit more difficult to really stick to this 80 20 rule.

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It starts to feel like it's almost being reversed and 80%

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of the time you're eating.

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Very, uh, you know, unhealthy meals while 20% of the time you

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are only having, you know, your healthy little meals here and there.

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So what I wanted to talk a bit about is how you should navigate this and if it's

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okay or bad or whatever, and you know, to start this off, I will say most people.

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Do not travel 20% of the year.

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So already right there.

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If you were traveling for a week and you know, you are kind of going overboard

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in having, you know, a lot of food that you, maybe you shouldn't be having.

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Well, this can definitely be just your 20% and you know what,

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just go ahead and enjoy because.

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Part of this whole health, uh, Practice and lifestyle is understanding that

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life happens and it is okay to enjoy it.

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Right.

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I mean, when you're traveling.

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You are hopefully in good company and enjoying your time, which is really

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great for your stress levels and also plays a massive role in your health.

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So if you are out there stressing about trying to eat healthy, then drop it.

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Go ahead and enjoy some of the meals out there because it might

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be difficult to find super healthy meals depending on where you're at.

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So that is to start this off.

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However, if you are traveling and you travel a lot, maybe.

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And you want to make sure that you are able to still

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stay healthy while traveling.

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Then there are a few tips that you can use while traveling to kind of help

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stick to this 80 20 rule, or at least do a little better than, uh, maybe having

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the reverse of 80% bad and 20% good.

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So the five tips I'm going to share today is going to start off with

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just skipping breakfast, right?

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Uh, for a lot of people who listen to the show, you might already

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practice intermittent fasting.

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And for me, one of my favorite ways of practicing that is

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to simply skip breakfast.

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Now, if you are a female and you are on your moon days, Then go ahead and

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skip this one and do not do any form of fasting while you're on your moon days.

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Go ahead and just eat and enjoy and be intuitive with what

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it is that you are eating.

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However, if that is not the case and you are able to do some intermittent

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fasting, then I love to personally just skip breakfast and try to get in at

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least a minimum of 12 hours, if not even 16 hours fasted so that I am limiting.

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Cutting the amount of food that I'm intaking, which is overall just

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going to benefit your health and get you back on to that 80 20 rule.

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Uh, at least you are skipping a meal and allowing your body to.

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Receive some of those benefits of, you know, going into intermittent fasting.

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So, what I'll typically do is I'll go ahead and opt for a coffee or a tea.

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And of course that is without any milk and without any sugar or anything added

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in it, just black coffee or plain tea.

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And this way you can still have something in the morning.

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And I love to have a nice little horn drink in the morning.

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So this is perfect for me.

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And you just skip your breakfast and before you know it, it's already

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lunchtime and you can get back to eating.

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The second thing is going to be to avoid fried and sugary foods.

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Now this can be very difficult, difficult while traveling, and I will admit I

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have had quite a difficulty avoiding sugary foods on this specific travel.

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Uh, fried foods have been pretty easy to avoid.

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Um, I would say mainly French fries would be the main thing

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that are fried and that's pretty easy to avoid personally for me.

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But it's the sugary foods.

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There's a lot of really good pastries out here.

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And there's just a lot of sugar in a lot of the different

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food out here in Portugal.

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So such as the Than not though, which is very, very tasty pastry.

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Uh, so it has been difficult to avoid these, however, if you are

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able to, and this is something you want to do, then go ahead and really

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avoid the sugary and fried foods.

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And the reason I'm saying this is because these are the two

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things that are going to really.

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Affect your gut health while you're out traveling.

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And we already know that your gut health is so, so important.

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70% of your immune system physically resides in your gut.

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And of course you already know I am all about the gut health.

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That is my main focus, uh, aside from connecting to the elements.

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So definitely if you are able to avoid fried foods and

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sugary foods when possible.

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Now, if you heard the last episode, then you definitely heard me talk

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about walking, which is a great way of staying in shape and, you know,

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keeping some of that excess weight off of you in terms of, you know,

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probably eating some, not so good foods.

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Now I like to walk or even ride a bike anytime that I can, when

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I'm in a new city, I found that it is the best way of seeing a city

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while getting to your destination.

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It is also a, just a great way of lowering your blood sugar levels and

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making sure that you are staying in a healthy weight without having to get

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out there and do a lot of exercise.

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Okay.

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Now, moving on to number four.

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Eat light meals as often as possible.

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So typically when you travel to a new place that there's all these

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new dishes that you want to try.

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And I totally understand that there are a ton of dishes that I have

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tried that were extremely heavy.

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And they were tasty, but they were heavy.

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So it eventually gets to a point where you actually start to really

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just crave a light meal, maybe a salad or a fruit salad, or a soup

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or something of that kind of nature.

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And so what I like to do is when I am out eating, if I have already had a

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heavy meal for that day, then I will make sure that the next meal I have

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is hopefully a little bit lighter.

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So this might mean, you know, my lunch can, uh, be just some fruit

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and a salad or maybe just a soup.

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Like I had stated.

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Something very light so that you're not eating, you know,

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these two heavy meals a day.

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If you're doing the intermittent fasting or even three heavy meals a day, if you're

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not, uh, so trying to get something that's light and very rich in whole foods, right?

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So these are one ingredient foods such as, you know, apples bananas.

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Um, You know, crucifer, uh, cruciferous vegetables like broccoli

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or cauliflower or something like that.

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So trying to make sure we're getting a lot of veggies and fruit

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in there is a really great idea.

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And then number five is going to bring me to alcohol.

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So alcohol while traveling is one of the few times that I

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will actually drink alcohol.

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So while I'm at home, I personally never really buy any alcohol for the house.

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If I do it's for a very rare occasion.

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And that is not because I'm completely against alcohol, but honestly it

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is just doing way more harm for the body than it is doing good.

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So I tend to just not drink it while I'm at home, but when I'm traveling.

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I do make exceptions, right?

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Uh, you go out with people and, you know, you meet new people, maybe

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you're visiting friends and family, and they might want to have a glass

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of wine or something of that nature.

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Or maybe there's even just a very specific type of alcohol to that region

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that you might not find anywhere else.

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And of course, having that kind of an experience is something that I like to do.

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So I will go ahead and enjoy the special wine or whatever it may be.

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But while I am traveling, if I am at a restaurant and you know, there's a.

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Uh, offering where the plate comes with an alcoholic beverage.

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I will typically go ahead and opt out of drinking the alcoholic

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beverage, especially if it is just a typical glass of wine or beer,

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like some, you know, I don't know.

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Equivalent of a Budweiser.

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In America or bud light, something like that.

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Uh, I will go ahead and just skip on that and instead drink water.

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I like to get, um, water with some gas in it, so carbonated water.

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And that to me is perfect.

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It keeps me hydrated and still makes me feel comfortable making

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something that's not just plain water.

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Um, and so that way I'm not drinking excess alcohol.

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Uh, because over time the alcohol can take a bit of a toll, especially

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if you're eating heavy meals and then your TA, uh, putting on

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top of that, an additional beer.

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So those are the five ways or five little tips that I try to follow

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while I'm traveling to make sure that I'm not overindulging and, you know,

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Putting this 80 20 rule too far out of balance.

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So feel free to use these tools to your benefit.

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Uh, however you see fit, whichever ones you enjoy, or maybe you, uh, feel are

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reasonable, then go ahead and use those.

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And the ones that you don't feel are reasonable, then feel free to skip them.

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I will go ahead and just mention all five of these one more time.

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So that is number one, skip breakfast.

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Number two, avoid fried and sugary foods.

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Number three, walk or ride a bike when possible.

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Number four, eat.

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Light meals as possible as often as possible.

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Meaning with whole foods and number five, usually do not drink alcohol.

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Uh, in less, it is for a very special occasion.

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Alrighty, all that is going to do it for today's episode.

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I hope you enjoyed this, and I hope this brings you benefit to your life while

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you guys are traveling or even while you were at home, because these can

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also be applied to home life as well.

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Uh, if you are not already subscribed, like I said, then please go ahead and

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do so leave a review on apple podcast.

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If you haven't already, that can really help to spread the word

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of this podcast and feel free to share this on any of your socials.

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I love to see that P please feel free to tag me on there.

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And, uh, so I can see what you guys are enjoying.

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And what do you enjoy about this episode specifically?

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All right, everyone.

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Well, much love to all of you.

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I hope you are all having a beautiful week and just enjoying the day.

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And I hope this brought you all a lot of benefit to your life.

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Much.

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Love everyone.

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About the Podcast

Elemental Evan
Health and Wellness
The Elemental Evan Show, takes an easy and fun approach to health and wellness, making in-depth health topics easy to digest. Focusing on health from an integrative perspective, this show incorporates all areas of health from diets, to relationships, to healthy mentalities. Certified Universal Yoga practitioner and IIN Health Coach, Evan combines holistic health practices with scientific data to bring you fun and interesting episodes. You'll finish each episode feeling empowered to make changes in your life that can both add years to your life and life to your years. Follow along as we cover every health topic you can think of as Evan shows just how connected everything is, both inside your body and in your external environment.

About your host

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Evan Roberts

Welcome to the Elemental Evan show. My name is Evan Roberts and I'm a certified IIN Health Coach and Yoga Teacher. I love taking a whole approach to health as everything is connected. When you treat one issue in the body, you'll inevitably treat other issues in the body which is why I try to look at things from a big picture perspective. Through this show I'll be bringing you information packed episodes on tangible ways to improve your overall health and wellness. I hope you walk away from each episode feeling empowered and renewed to take on the day and take control of your health!

Thank you so much for taking the time to listen and grow with me.

With Gratitude
-Evan Roberts