How To Eat A Low Carb Paleo Style Breakfast While Traveling

Millions of people have adapted to the low carb paleo lifestyle. For some it’s used as a fad diet to quickly shed some pounds.

For others it’s a big part of their gluten free lifestyle. Whatever the reason may be, following a paleo lifestyle has many benefits as well as some drawbacks.

When traveling or eating out, it can be difficult to figure out what you can do to reap the benefits of a low carb paleo breakfast.

In today’s post I would like to put the focus on eating a low carb paleo style breakfast.

What is Paleo

Paleo is a diet lifestyle that believes in going back to the caveman days of eating whatever you could naturally hunt, gather or grow.

The majority of paleo approved foods consist of one ingredient. The closer the food is to its natural state the better it is for your body

What makes paleo a great diet choice is that its philosophy eliminates the foods that typically causes everyone to gain weight.

So if you eat foods without the extra unnecessary junk, can you guess what happens?

Massive weight loss!

That’s why the Paleo diet has become such a huge trend. At its core, eating a Paleo style diet is what we humans should be doing.

Getting rid of highly over processed foods from our diets is a major step towards being healthy. When those foods disappear, people typically experience a significant reduction in their tummy size.

That’s typically what happens when you take carbohydrates out of your diet.

Carbs are not the problem!

Carbohydrates have mistaken gotten a bad rap since this millennium has started. In the 80’s and early 90’s it was all about the high carb low fat diets.

Now most diet plans want you to ditch the carbs completely and go low carb. Ditching carbs completely is going waaayyy overboard.

Your body needs carbohydrates to function. Especially if you’re a person that works out.

If you do some form of resistance exercise (ie: lifting weights), your body NEEDS carbohydrates to do its job properly!

It’s something I preach to my clients all the time.

If you want to follow a low carb diet, that’s fine.

Just know that after you’ve performed a serious resistance focused work out routine, you MUST have some carbs in that 2 hour post workout timeframe.

Not doing so is harming all that effort you just put in the gym. Any other time of the day, it makes sense to follow a low carb paleo style diet.

Just make sure you give your body the nutrition it needs to do the job right after doing resistance exercise!

Now that i’ve gotten that out the way, let’s talk about the best options for a low carb breakfast.

Why Eat A Low Carb Breakfast?

I personally practice the art of intermittent fasting, but if you’re a person that can’t go without breakfast, you want to make sure that your first meal of the day is a great healthy choice.

We want to eat a meal that will leave us feeling energized for the rest of the day. The problem is that due to our busy hectic lives, we have been tricked into thinking that breakfast foods must be cheap and fast.

Thus you’ll find the majority of people’s favorite breakfast foods contain lots of sugar, fats and/or salt. Those are the perfect trifecta for obesity and unhealthy diseases.

So of course that combination is what 90% of the fast food menus consist of for breakfast.

Even at diners, it can become a pain to be “healthy” when you have a stack of pancakes staring at you from the next table!

Stack of pancakes which is not paleo friendly
you know you want to eat me right?

When you eat those foods for breakfast, your body will quickly process those carbohydrates (sugar and flour) into glucose which will make you feel like you have this quick burst of energy.

Once that burst is over, you’re going to feel a major crash due to all that blood sugar (glucose) in your system!

With so much glucose, your body’s insulin comes into your blood stream to break up the party. It’s job is to make sure glucose goes to its proper storage location.

That’s why most people feel so drowsy and lethargic after eating carb heavy breakfast foods.

You’re feeling the high and lows of your glucose levels rising, and then insulin trying its best to get rid of all that unnecessary excess energy.

That feeling can be avoided if you eat the proper ingredients.

The Low Carb Paleo Breakfast Set Up

A low carb paleo breakfast must include lots of vegetables, protein, and fats.

Vegetables

Yes I said vegetables!

You should not use this lifestyle as a pass to only eat meat and cheese!

Vegetables provide vitamins and nutrients that you body needs. Its nature’s top multi-vitamin supplement. Don’t skip out!

You should be trying to eat as many servings of vegetables in a day.

Top vegetable choices for breakfast:

  • Spinach
  • Peppers
  • Onions
  • Mushrooms
  • Broccoli
  • Kale
  • Tomatoes*
  • Avocados*

*yes i know these are technically fruits

If you’re in a hotel room with a microwave an easy way to get some veggies is to buy frozen or steam bags of your favorite veggies. Very easy and convenient!

Protein

The high appeal of low carb diets is the fact you can eat meat! Protein should be your top macronutrient (protein, fats, carbohydrates) when trying to improve your body.

It’s the only macronutrient that helps with satiety aka feeling full. That’s why high protein is always included with the other two macronutrient when it comes to diets.

Ex: high protein high fat diet, high protein high carb diet.

A low carb paleo diet is basically a high protein high fat diet.

When following a Paleo breakfast, the great thing is that you don’t have to be as picky about your meat choices.

It’s ok for there to be some fat in the meat because that’s the other macronutrient you’re highlighting with this eating lifestyle.

Some great protein choices for breakfast are:

Eggs

Eat the whole egg!
There’s always a debate ever year about whether or not eggs are good for you.

You need to get some fats in your diet when eating a low carb breakfast. Few food sources are better than whole eggs.

Organic or not, go for the whole egg when ordering out. If you want more protein add some egg whites too!

You should not be eating only egg whites in your omelette for breakfast! Please start including some whole eggs into that omelet.

Scrambled, boiled and/or omelettes are easy traveling choices for cooked eggs.

Beef

Beef….It’s what’s for dinner!…umm I mean breakfast!

Have fun eating your favorite beef selections but be careful.

The key is to make sure you are not ruining your freedom by having sugary sauces on top of the beef.

Steak and eggs are always a classic breakfast choice. Or you could always have some leftovers from last night’s dinner.  Just ditch the carb sources.

Even a burger from a fast food joint is possible if you ditch the bun. I probably wouldn’t add bacon to the burger if I was ordering from a fast food joint though, due to it being wasted fat calories.

Speaking of Bacon

If you are following a low carb style breakfast just so you can eat as much bacon as possible….You’re doing this for all the wrong reason!

The reason I say this because out of all the good high protein meat sources you can choose, bacon is mostly fat with just a little bit of protein.

One or two pieces of quality bacon along with some of the higher protein sources is one thing, but if you’re eating 5-10 slices of bacon with one egg and two slices of cheese, you’re not really trying to be healthy!

You’re just using low carb as an excuse to embrace eating lots of saturated fats!

Other Meats

I would put pork sausage in the same category as bacon. There’s better protein sources, so use it sparingly.

Turkey bacon and turkey sausage are better options than pork bacon and sausage.

If you’re going to eat pork, go for pork chops, roast and/or tenderloins. Those are awesome choices for breakfast!

Salmon, tuna, turkey, bison, and chicken are great choices as well.

If it walks, swims or fly, it’s fair game!

Fats

You’ll be getting the majority of your fats as byproducts of the protein sources you will be eating for breakfast. If eating the lower lean protein sources (turkey, chicken breasts,bison,tuna,etc), you may want to add some healthy fats to the meal.

Great choices:

  • 
Cheese
  • Avocado
  • Nuts

When eating cheese go you want the real stuff, not the super processed generic cheese you would find on the shelf or in a box. Think swiss, cheddar, muenster, goat cheese,etc.

Avoid canned spray cheese and Velveeta!

Cooking Oils

When cooking paleo foods, try to use coconut oil, olive oil and grass fed butter.

Your meats will already contain saturated fats in them.  You will want to balance your fats out with healthy polyunsaturated and monounsaturated fat sources when possible.

When eating out, I understand that you can’t always control it, but if cooking the foods yourself, make sure you get these healthy oils in your diet!

Butter

Butter is not necessarily evil when following the low carb diet. You just should use it as necessary.

Cooking a healthy omelette doesn’t need 4 tablespoons of butter! One tablespoon or less is more than enough.

Fish Oil Supplements

Omega-6 is a healthy fat that your body cannot produce on it’s own. You get the majority of omega-6 fats from fish.

I’m not a big supplement person, but one of the few supplements I would recommend to people is fish oil.

If following a high fat diet, you want to make sure all your fats are covered, so it’s critical that you have a daily supply of omega-6. The easiest way to ensure this is by taking fish oil supplements.

Here’s the fish oil brands I would recommend:

Biotest’s Flameout

Dr. Tobias Omega 3 Fish Oil 

Super Shakes

When in a hurry why not make yourself a low carb super shake.

Get yourself some quality protein (whey plus casein), some vegetables (or greens supplements), healthy fats/oils and blend away!

Here’s a video showing how to make a simple breakfast Super Shake.   This isn’t necessarily paleo, but it is good for those tough days.

How To Build Positive Momentum For Those Unavoidable Rough Days

Ever have a day where you were just flat out exhausted?

As the evening approaches, you are faced with a critical decision……Do you have enough energy to workout at the gym or should you just skip your workout?

Or how about whether you’re going to eat that healthy meal or cave in for some cheap, easy fast food?

We all are faced with easy decisions every day that add up over time.

In today’s video post, MicVinny tells you why it’s important to find your one constant so that no matter how you feel on a particular day, you can keep building momentum towards your overall fitness goals!

Video Highlights

  • Identifying your life’s patterns
  • What’s your excuse?
  • Stop convincing yourself that you’re tired
  • All it takes is one small positive thing to build positive momentum

6 Healthy Snacks To Buy From Your Airport’s Convenience Store

“Can you please spread out your arms!”

You reluctantly proceed to comply to the TSA agent’s request.

As the agent pats you down, you start to feel a rumble in your stomach.

“Hmmm I got about 30 mins before they start boarding for my flight, maybe I should get something to snack on?”

It sounds like a good idea because you have a two hour flight ahead of you. If memory serves you right, this short flight will not offer any snacks.

Is it worth waiting over four hours for your next meal?

It’s already been two hours since your last meal. A preflight snack sounds like a great idea.

The TSA agent is done inspecting you. You pick up your carry on luggage and head towards your gate.

You decided that all you need is just one simple snack. Something light and easy that you can easily take on the plane.

There’s no need for you to buy a full meal so you bypass the restaurants. Then that’s when you see it.

The classic airport convenience store.

You look at your watch and realize that you only have five minutes to make a good choice.

So what will you choose?

Its at this point hopefully that you remember this particular article from MicVinny!
Mr. Travel Fitness is here to tell you which healthy snacks you should grab as you board your plane.

Ready? Let’s go!

Healthy Airport Snack Shopping

When choosing a healthy snack, you want to stick to some basic healthy eating rules.

To build a better body you want to emphasize protein and than balance out carbohydrates and fats for energy.

In a perfect world, when one is up (carbs or fat) the other energy macronutrient should be lowered.

Avoid sweet & salty combination

When you walk into that store, I guarantee you that the best selling items from that store (outside of water) will be something that’s sweet or salty.

Just take a step back and look at all the colors you see.

There’s a reason for all those colors!

Those colors get people’s attention and causes travelers to buy them. The more colorful the package, the greater chance of that food being unhealthy.

Avoid those colors! Focus on food quality!

When you eat salty and sweet, nothing good comes out of it. All the foods that create obesity are salty and sweet.

It’s very hard for our taste buds to handle that combination.

Foods that are salty and/or sweet trick our minds into thinking that we MUST EAT MORE!

That’s not what we want when living the healthy traveling lifestyle!

Top Snacks From The Convenience Store

Nuts

Purchase nuts that are as close to their natural state as possible!

Anything covered in chocolate, sugar and salt is a big no-no!

There are a few (very few) exceptions to the rule, but try your best to stay with natural nuts.

Good choices are:

  • Almonds
  • Walnuts
  • Pecans
  • Cashews
  • Peanuts

Avoid trail mixes!

Trail mixes are clever ways to disguise sugar with the perception that it’s healthy. They easily will sneak some calories in your system.

Trail mixes are good for hiking because you’re burning calories and might need the energy burst because it travels well.

In your case you will be on a plane sitting down. No major calorie burning will be going on during your flight.

When eating nuts just be careful not to go overboard. Nuts are very calorie dense.

Nutritional information for raw almonds
Almonds Nutritional Information

Jerky

Outside of nuts the next best airplane travel food is jerky. Whether you pick beef, turkey, chicken or pork, it’s all good.

Just like nuts, you want to avoid the sweet and sugar combination. That’s how they get you!

The teriyaki or hot & sweet spicy flavors typically contain too much fat and sugar. The reason you’re eating jerky is because of its higher protein profile.

Here’s a good example of jerky with lots of protein:

Beef jerky nutritional information

 

Here’s a jerky that’s not as ideal:
Beef jerky nutritional information

It can be hard to find the first example.  Just do your best.

A good rule of thumb is to remember that a serving of jerky should never contain more grams of sugar than it does grams of protein.

Protein Bars

I was almost reluctant to put this on here.

Mainly because there’s too many protein bars disguising themselves as protein bars when in reality they’re glorified candy bars.

Look at the info for a Snickers candy bar:

Snickers bar nutritional label

I’m sure you’ll find protein bars with less protein than that snickers bar inside airport convenience stores.

If a candy bar has a better protein to fats/carbs ratio then a protein bar, then you need to drop that particular brand of protein bars!

There are some brands out there that will actually make an effort to be healthy.

Protein bar nutritional information

Just don’t be fooled by the “net carbs” on some brand’s packages. They try to trick you in thinking that the carbs is not as high as it is.

Most protein bars have sugar alcohol in addition to sugar. It’s rare to find protein bars without sugar or sugar alcohol.

Remember that this post is all about eating healthier snack options from an airport for your flight.

If I had to choice between a bag of chips and a protein bar with sugar alcohol in it….I’m choosing the protein bar.

It’s all about making the best decision with the resources you go.

High Quality Airport Convenience Stores

If you happen to run into an airport convenience store that sells high quality fresh foods here’s some excellent food selections:

Salads

Go for the salads with lots of protein and a good mixture of veggies (in addition to the default iceberg lettuce).

Just use a tablespoon or less of salad dressing on your salad.

Hard-boiled Eggs

Perfect combination of Protein plus fat. This will leave you satisfied and full.

Fruit

This snack is meant to hold you over until you get to your destination so there’s absolutely nothing wrong with just a single piece of fruit.

Ideally you would love to have some protein with it, but eating fruit by itself is better than eating a bag of chips.

Just make sure you get real fruit! We want fruit in it’s natural state to work it’s magic.

Dried fruit is nothing but sugar with most of it’s nutrients gone.

When eating too much dried fruit, you’ll most likely end up asking yourself the classic questions that all sugar addicts ask themselves.

Stick to eating real fruit!


Next time you’re in a hurry at the airport, remember these snack foods so you can avoid falling into the unhealthy traveler eating trap.

Stay safe out there!

Secret Baggy Shirt Confession Of A Former Fat Professional

Do you have clothes in your closet that are too big or too small due to weight loss/gain?

For a good 8 years, I bounced between being too skinny and also too fat!

In today’s video post, MicVinny goes down memory lane and explains why he has so many baggy shirts in his closet.

Video Highlights

  • MicVinny’s White T-Shirt College Dayz
  • Clothes For Da Club
  • Past clothing struggles with being “Big & Tall”
  • How I hid my obesity inside my shirts
  • Why it’s time to finally “clean my closet”

13 Sneaky Exercises For Those Trapped In Office Cubicles

Do me a favor and close your eyes.

Let’s go back in time.

Let’s go back to when you were still young and innocent.

Do you remember what you thought it would be like to work as an adult?

Can you remember what you thought your first office job would be like?

Did years of TV watching paint a certain image of what a working office environment would look like?

Did you picture a gloriously clean place with guys wearing suit and ties while ladies wore beautiful professional dresses?

Could you imagine getting off and elevator and walking down the hallway to your corner office?

As you make your way down the hallway, you’re greeted with smiles, enthusiasm and an addicting sense of pride.

Once you enter your office, your eyes instantly focuses inside your room’s gigantic window. In the distance your eyes see a spectacular view of the city.

That view is worthy of a post card!

Your eyes then go back to your room and you see a perfectly uncluttered desk with your personalized engraved nameplate.

When you sit down in your luxurious chair, you stare up at the walls and see all the pictures of your family, friends and accomplishments decorated upon the walls of your office.

Is that how you envisioned life would be while working in the office?

Too bad we live in the real world!

If you are like most working adults, you do not start off in such luxurious accommodations.

In an effort to save money most companies go the classic cubicle route.

Ah yes, the cubicle.

The dreaded place where champions at home morph into worker prairie dogs. They poke their heads above their cubicles only when they want to be seen and socialize.

Prairie Dog peeking it's head out from a whole
Anyone going to lunch?

When stuck in this type of environment how does one survive?

Better yet, how does one break the cycle of being like the other prairie dogs?

This article will teach you how to sneak in some simple exercises while being stuck in that dreaded cubicle area.

Office Chair Exercises

The office chair is your best buddy when stuck at work. You probably spend more time with that chair than your own family at home.

(Let that sink in for a minute………kind of depressing right?)

Well, if you’re going to be in that chair for most of the day, let’s bring some positivity into your life!

Here are my favorite exercises to do when your butt is glued to an office seat.

Leg Extensions

Seat in an upright position. Using your right quadriceps muscles, extend your right leg up.

Take a 2 second pause and slowly lower your right leg down.

Repeat 8-12 more times before switching to your left leg.

Knee Marches

While seated in an upright position, raise your left knee as vertically high as you comfortable can. Pause for 2 seconds and slowly lower.

Once leg is down, repeat using your right knee. This movement mimics a marching movement.

Your knees will not travel very fair, but you will feel this exercise in your front thigh/quadriceps area as well as in your glutes.

Try to do 8 -12 marches per side.

Sit to Stands

A very underrated movement. Raise yourself out of your seat using only your leg strength and not your hands.

Chair Crunches

Raise both legs and feet slightly in the air. Slowly crunch down while slightly raising your legs vertically.

Seated Calf Raises

You don’t need to add weights when beginning to reap the benefits of this exercise. Just aim for lots reps (25-50 per side).

As you improve, you can add weighted objects to the top of your legs for added resistance.

Thumpers

This will help with ankle mobility & strength by utilizing dorsiflexion and plantar flexion.

Slightly raise your feet off the ground and rapidly try to bend at the ankle to get your toes to tap the ground.

Quickly return to the starting position and switch foot. This is a very fast movement that will help stretch your ankle area.

Ankle Circles

Rotate both your ankles in clockwise and counterclockwise circles.

Seated Shoulder Press

Take any object that you can find that weights between 1 – 10 lbs. It can even be a smart phone.

What you will do is set a timer for 2 minutes and do as many reps as possible with that one shoulder. Once the 2 mins is up, switch sides and repeat.

Over time add more time or pick a heavier object.

Chair Twist

If you have an office chair that swivels, use the chair to help you work your obliques.

Just slight twist from side to side while squeezing your core muscles.

Standing Up Activity

Bodyweight Stiff Leg Deadlift

Stand straight up. Try to touch your toes by bending at your hips, with only a slight bend in your knees.

You should feel a stretch in your hamstrings, glutes and lower back muscles.

Standing Leg Curls

Place both hands on a chair, wall or desk for support. Squeeze your hamstring muscle and try to get your left heel to touch your left glute.

Once you are as high as you can get, squeeze and hold for 2 seconds before lowering your foot back to the ground. Repeat 8 – 12 reps.

Repeat on right leg.

Office Cubicle Movement

45/5 Rule

Set a timer for 45 minutes. No matter what, once those 45 minutes are up, you need to get up and move around your office for at least 5 minutes.

Too often we get caught up in our work and will push ourselves for hours. Setting a timer forces you to acknowledge that you need a break.

Instead of just surfing the Internet, you’ll be moving around your office. Whether that’s walking to the bathroom, visiting co-workers, getting some water….

IT DOESN’T MATTER. MOVE YOUR BUTT for at least 5 minutes.

Once done, set your timer and start again.

Farmer Walks

Traditional farmer walks involve lifting something very heavy for distance or time. Most likely you don’t have a trap bar or dumbbells at the office so you’ll have to improvise.

Pick something heavy near your desk or office area (books, bag, purse, backpack, laptop,etc).

Place the object in one hand and walk a certain distance with it.

Now switch hands and repeat. This imbalance will help work your core and sneak in some cardio if you repeat this several times a day.

The longer the distance you travel, the better the workout.

Cubicle Circuit

Here’s a simple routine using some of the exercises mentioned above.

Knee Marches: 12 reps per side
Sit to Stands: 12 reps
Bodyweight Stiff Leg Deadlift: 12 reps
Seated Shoulder Press: As many reps in 2 minutes per side
Chair Crunches: 12 reps
Farmer’s Walk: On the way to/from bathroom, break room, co-worker’s desk, etc.

Repeat during your next break.


The key with these exercises is to sneak them in during your workday.

It’s better to do something than nothing at all.

Take advantage of your environment and you’ll soon discover that you’ll no longer have the same body as those other cubicle prairie dogs sitting next to you!