A week end visiting my parents in Delaware: What I eat in a day when in the U.S, and how to stay healthy when eating out, with friends and family.

Click on the link below to watch the full video! 
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​I am writing this a few thousand meters up in the air, about halfway between London and Washington DC. The air hostess just asked me to choose between canelonis or a chicken curry, followed by ice-cream, and I’m glad I came prepared: spinach, chicken and quinoa salad pour moi!
 
Long flights (or long travel journeys in general) can get in the way of our fitness goals. I don’t know about you, but if I’m going to have a cheat day, I’ve rather save it to try some specialities in the country I’m visiting, that waste the calories on air plane food.

So here are my top tips to stay healthy and avoid weight gain during a long flight. 

​If your flight isn’t too early, try to exercise before  making your way to the airport. Ideally outdoors.  I usually go for a quick run before, to try and make up for the hours that will be spent sitting down. 
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​I always pack some healthy snacks, such as protein bars or nuts. Always good to have at easy reach, if your flight gets delayed for instance. My favourite snacks at the moment include Nakd bars, Quest bars, Women’s Best cookies, dried pineapple (Urban Fruit).
 
I always like to pack fruit such as appled, bananas or oranges. Although be careful if you are travelling to the US! You are not allowed to enter the U.S territory with food, especially fruit. So if you don’t like to waste, don’t bring anything you know you won’t eat before landing! 
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​People often forget that although you can’t bring liquids on a flight, you are totally allowed to bring food! Pack a lunchbox for your main meals. Click here to watch my video on how to meal prep. As an example, here’s what was in my lunchbox today:
85g quinoa + 150g chicken + ½ avocado + handful spinach, cucumber, tomatoes
*Spare your neighbours and avoid smelly ingredients like tuna!

Your big water bottle is the only thing you can’t bring with you. Buy a big bottle after going through security, to ensure you drink enough throughout the flight. If it’s right there in front of you, you won’t forget to drink!
* Pick the aisle seat! (You’ll understand why) 
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Stay away from the alcohol, sodas, and other sweet drinks. Here are the healthiest / least calorific drinks you can order besides water: tomato juice, sparkling water & lemon, tea or coffee. 
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​All London airport terminals are great when it comes to healthy eating.  You can walk in almost any restaurant or café and order a porridge, eggs, or avocado on toast. To have in or to go. But that definetly isn’t the case everywhere! In England, safe bets are chains like EAT or Pret A Manger. Be prepared and pack some boiled eggs or a protein bar for breakfast… just in case! 
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​Depending on the destination you are flying to, time difference can be tricky to deal with, in terms of meal prep. Taking the example of the U.S, which are 5 hours behind, I usually add 1 meal (I would normally have 6 meals in a typical day, which I increase to 7 when I’m travelling). But it’s ok! You will probably be up late, and will need the energy!
 
I hope you will find this article useful. Please don’t hesitate to comment with your top tips to stay healthy while travelling! 
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Craving chocolate? You're only human. Here is a recipe which should satisfy your sweet tooth. You don't need any fancy ingredient, and it will only take you a few minutes (if not seconds) to prepare. What's best? The whole cake is under 250 calories! This single serving chocolate cake makes for the perfect breakfast, dessert or afternoon snack. 
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Combine all ingredients in a bowl, pour in a baking tray and bake in the oven for 20-30 minutes at 180 degrees Celsius. That's it! 
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• 1 minute jumping jacks 
• 30 jumping squats 
• 30 diagonal lunges 
• 30 jumping lunges 
• 1 minute mountain climbers 
• 1 minute side climbers 
• 1 minute burpees
• 1 minute crab walk 
• 1 minute frog jumps 
• 1 minute sprints 
• 1 minute chest-to-floor burpees

Watch the video above to see how to perform each exercise! 

A good way to challenge yourself is to time yourself. Try to perform the exercises such as the jumping jacks, jumping squats, lunges.... as quick as possible. And let me know your time in the comments! 
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