How to Stay Healthy While Traveling

by Jen on April 18, 2014

travel healthy How to Stay Healthy While Traveling

Whether you are driving home to visit family this long weekend, getting in a weekend getaway, or flying to a conference for work – travel alters your daily schedule.  It can be hard to keep healthy and stick to your routine while on the road, but I’m happy to say that I have this down to a science and am going to share what I do when I’m traveling and staring down the airport food courts or driving by fast food restaurants on the highway. These strategies work any and everywhere. Ultimately it comes to planning ahead. If I didn’t plan ahead, I’d easily fall victim to the bags of pretzels, hotdogs, drinks, etc.

So, I have travel staples that I always make sure are with me. In my carry-on, I have protein bars, individual Shakeology packets, unsalted almond packs, apple, banana, a bottle of water, and a shaker cup. These are things that can sustain you until you reach your final destination and can get a full, healthy meal. (FYI, these staples also work well to have on you if you are going to a seminar). Remember, you still want to eat every 2-3 hrs even when traveling to keep your metabolism going.

Another good idea is to bring packets of instant oatmeal. When you are in the airport, don’t hesitate to go to the coffee shop and ask for a cup of hot water. Yea, you may have to pay for it, but who cares? I take the cup of hot water and mix in an oatmeal pack and a scoop of protein powder. It’s filling and good for you.

I always skip the snacks offered by the airlines. Never go with their pretzels or cookies….they are full of sodium, chemicals, & preservatives. I’ll eat my protein bar, almond pack, or banana. I also don’t think twice in asking the flight attendant to fill up my shaker cup with water so I can mix my Shakeology. Also skip the soda and fruit juice. Stick with coffee (black is best) and water…LOTS of water!  This applies to road travel as well.  Ya, I know, airplane washrooms or truck stop washrooms suck..but better to hydrate and use the bathroom than to end up totally constipated during your trip!!

My last piece of advice is for after your trip. Do NOT weigh yourself for a few days. It’s normal to have some water weight from the flight or road trip. Don’t set yourself up to be frustrated. Simply stay away from the scale. Even if I’ve eaten totally healthy, I’m always up a few pounds for the first few days. Your body WILL normalize again. Promise.

Traveling can be stressful enough as is, don’t let your nutritional choices add to the stress. You have the choice to eat healthy while traveling and feeling better for it.


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Skinny Boston Cream Pie

by Jen on April 14, 2014

skinny boston cream pie2picm Skinny Boston Cream Pie


When I was a little girl, I remember my parents taking me to the donut shop on Sunday mornings after church.  It was our little weekly treat.  And I can remember the Boston Cream donut being my favourite.  Rich chocolate and creamy filling in a soft, round donut.  Delightful.

I’ve always wanted to recreate that taste, but in a healthier way.  So I decided to try this lightened up version of Boston Cream Pie…I’m calling it the “skinny” version.  Why?  I’ve used only clean ingredients, like whole wheat flour, low-fat milk, and dark chocolate.

The result?  A delicious and light dessert your whole family will enjoy, without the guilt!

My kids LOVED this Skinny Boston Cream Pie.  It didn’t take us long to devour it…just a couple of days, and when we were done, my kids asked me if I could make it again the next weekend!  I guess they really liked it.

I hope you like it as much as we do!  Enjoy icon smile Skinny Boston Cream Pie

skinny boston cream pie6text1 Skinny Boston Cream Pie


Skinny Boston Cream Pie


Prep Time: 1 hour

Cook Time: 15 minutes

Total Time: 1 hour, 15 minutes

Yield: serves 10

Serving Size: 1/10 of pie

Recipe adapted from Clean Eating Magazine


  • 1-1/4 cup 1% milk, divided
  • 3 large eggs plus 3 large egg whites, divided
  • 3/4 cup plus 1-1/2 Tbsp whole wheat flour
  • 6-1/2 Tbsp maple sugar (or evaporated cane juice)
  • 1-1/2 tsp pure vanilla extract, divided
  • 1 tsp baking powder
  • 1/2 tsp sea salt
  • 2 Tbsp unsalted butter
  • For the glaze
  • 3 oz dark chocolate (70% cocoa or greater), roughly chopped
  • 1 tsp unsalted butter
  • 1 Tbsp 1% milk


Prepare custard: In a small saucepan, heat 1 cup milk on medium until small bubbles form around edge, 3 to 4 minutes. In a heat-proof bowl, whisk one egg, 1-1/2 Tbsp flour, 1-1/2 Tbsp maple sugar, and 1 tsp vanilla until thick. Slowly whisk in warm milk until smooth. Return to pot and bring to boil on medium, stirring constantly. Cook, stirring until pudding-like, about 30 seconds. Press mixture through a fine mesh sieve set over top of a small bowl. Cover custard surface directly with plastic wrap and refrigerate for 1 hour.

Preheat oven to 350F. Mist two 8-inch cake pans with olive oil spray and line bottoms with parchment. In a medium bowl, mix together rest of the flour (3/4 cup), baking powder, and salt. In a large bowl, use an electric hand mixer to beat 3 egg whites until foamy. Add 1 Tbsp maple sugar and beat until stiff peaks form. In a small bowl, combine 1/4 cup milk, melted butter, and 1/2 tsp vanilla.

In a separate large bowl, use an electric mixer to beat remaining 2 eggs and 4 Tbsp maple sugar until thick. With a rubber spatula, gradually fold in egg white mixture until no white streaks remain. Gradually fold in flour mixture until just incorporated. Fold in milk mixture.

Divide batter among cake pans and bake 15-18 minutes, until golden brown and a toothpick inserted in centre comes out clean. Let cool in pan for 5 minutes, then invert onto a wire rack. Remove parchment from bottoms and cool completely.

Cover top of one cake with custard, top with remaining cake.

To prepare glaze: In a heat-proof bowl, melt chocolate and 1 tsp butter. Remove from heat and stir in milk. Immediately spread over top of cake.


Cal: 169 Fat: 8g Protein: 7g Carbs: 19g Fiber: 2g Sodium: 207mg

Weight Watchers Points+: 5

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