Pack This, Not That!
When you’re moving around during your day, changing assignments, cities, and more, your rhythm and “home” life are somewhat disrupted. For most of us, the first thing to take a hit is our eating habits. We substitute quick calories in lieu of healthy, nutrient-dense foods to save time — or the idea of convenience.
So, how do you prepare for the day (and life) ahead? How do you eat healthier foods and not use all of your time preparing meals? It all comes down to commitment and diligence, but you can do it! As a healthcare traveler, you have to take care of yourself so you can care for others — and Spire wants the best for you.
One of our recruiters, Dan, put together a list of 6 things to help you pack and plan for healthier meals, snacks, and hydration options for the busy nurse/allied traveler.
1) Cook your own meals - Choose whole food, nutrient-dense options. Meat, eggs, vegetables, fruit. Choose protein for satiety. If you do not have the option to cook your own meals, you will still have the option to purchase healthy meals. Your local supermarket will have precooked meals available to you - Rotisserie Chicken from Shoprite (a local NJ supermarket) is about $8 and will be good for multiple meals depending on how much you eat per sitting.
2) Prepare - Travel with pots/pans/spatulas/olive oil/vinegar - Have a separate box containing all you may need to cook your own meals. Not all locations you stay at will have the necessary equipment needed to cook your own meals. Olive oil > all other oil options. There is some intriguing research coming out about the oils we use to cook (Soybean, Canola) ultimately showing they are not great for us. Olive Oil + Vinegar is a simple and easy salad dressing, be careful what you buy in the store! You can include cookbooks as well in case you need some extra ideas. (If you are driving to the location)
3) Meal Prep - Take one or two days out of your week to cook your meals for the next few days. Prioritize protein as you will feel full for a longer period, typically while only eating a fraction of the calories. Choose grilled and baked options over fried. If you do not feel like cooking or do not have the necessary time for it, take advantage of precooked food from the supermarket. Ultimately, having your food prepped will make your life easier so you do not have to cook every day. Giving you time to explore the city you are working in.
4) Choose and pack your snacks wisely - The research on how many meals per day you should eat to "stay healthy" varies on who you are talking to. Some suggest only eating 1-2 meals per day, while others suggest up to 6. If you are on the higher end of this spectrum, opt for healthy snacks. Fruit and nuts instead of Cheetos and Fritos. Read labels that is on food packaging and see for yourself what is in it. If there is a marketing team behind the food product you are considering buying, it is probably not great for you. When was the last time you saw a commercial for Blueberries? Or carrots? - Probably never. A good example of this is Cliff Bars. They are marketed as a quick and easy snack for those on the run. When you look at the label, you will see there is just as much sugar in that bar as there is in a Candy Bar.
5) Travel with a refillable water bottle - Yeti is a great brand. They come in all different shapes and sizes so you can find one that will be easy to carry around with you. It is suggested that you drink .5 to 1 ounce of water per body weight per day. If you are a very active person, you want to be on the higher end. Take advantage of being able to refill your bottle at the hospital.
6) Use Electrolytes to stay hydrated - Nuun, LMNT, and Liquid IV are good brands. If you are looking for something with taste and want to avoid liquid calories, this is the perfect option for you. They are low in sugar and have minimal to no calories at all. They are also very small and can fit in your pocket or pocketbook so you can bring them with you anywhere. Avoid Gatorade and Powerade. Yes, they have electrolytes in them and will aid in hydration. However, there is so much sugar added you are basically drinking soda.
This and more health tips for travelers on our blog and podcast!