In his column 'ONE Moment with Rich Franklin', ONE Championship's Vice President (VP) talks about his life lessons through the sport of mixed martial arts (MMA). The 'Ace' is a former World Middleweight Champion with a professional record of 29-7. Here, he shares tips on how to deal with nutrition when you are traveling.
As I mentioned previously in Part 1, your nutrition must be a priority when you are traveling.
Every time I look at a menu, I order according to my nutritional need rather than my cravings.
It does not mean I do not enjoy the food I eat, it just means enjoyment is secondary.
When all else fails and you must eat out, what should you do? Learning to order from a menu is quite the art.
Here are some good tips:
1) Drink more water
It has been estimated that people drink 40-60% of their daily calories. Sugar-laden sodas and coffees are the main culprits.
Water is a necessity of life...remember that when you are ordering. I add a lemon, lime or something like a splash of cherry juice to give my water some flavor when I am craving something different.
2) Ask for no oil
Assume the restaurant always adds oil or butter to your meals. It is their objective to produce repeat business, not keep you healthy.
Always request your meals to be prepared without oil/butter, or a minimal amount if it is necessary.
For example, steamed vegetables often have butter added to them after being steamed.
It is disappointing to make a nutritious choice only to realize your broccoli has 150 calories of butter added to them.
3) Ditch the dressing
The nutritional benefits of a salad do not outweigh the excess calories you consume from the dressing on top.
I either squeeze lemons and use the juice as dressing, or ask for oil (particularly olive oil) and vinegar.
Oil and vinegar is a much healthier option than a vinaigrette dressing from a bottle.
If dressing is a necessity for you, order it on the side and use it sparingly.
Typically there is such an excess of salad dressing, thus calories can be significantly reduced from simply limiting the amount of dressing and not sacrificing taste.
4) Time your carbs
Refined carbohydrates are the main staple of most Asian cuisine. There is nothing wrong with white rice or noodles, but there is a proper time and place for them.
Carbs are the body's primary source of fuel for exercise or general daily activity.
Consuming carbs at a late evening dinner, before bed, will leave them to store as fat overnight.
If necessary, consume excess carbs during the day at a time when your body will utilize them, and to avoid such cravings in the evening.