Eating at home and being in control of the ingredients in your food makes keeping an eye on sugar relatively easy when you get used to it. However, when you’re out staying in hotels things can get a little trickier. If you find yourself in a hotel for either work or for pleasure then here are my best tips to keep healthy habits in check with a suitable amount of perspective.
100’s of nights in hotels
I can write this post from sheer experience. I have stayed in A LOT of hotels over the past few years. As a management consultant for the best part of 4 years I found myself practically living in them at times. From the Holiday Inn to a Marriott to the old serviced apartments; I had loyalty cards falling out of my wallet, reception staff knew me by first name and I developed my own weird little routines to keep as healthy as possible.
In fact it was my time on a project in Aberdeen living in serviced apartments that was a pivotal part of my own sugar journey. This was the year in my life when I really started to cut back on sugar with the depressing reality that most of the food I liked (& loved) had sugar in it. Ah, the memories…
Living in hotels I have a few key tips to help you navigate healthy eating. It actually isn’t that hard if you stick to some basic principles:
1) Navigate the hotel breakfast buffet
The breakfast buffet is not your enemy, you just need to navigate it with precision. I went from a fruit, yoghurt, granola/muesli and toast girl to an eggs, mushrooms and tomatoes girl. The latter is now my default healthy breakfast and fruit/yoghurt is now my ‘treat’ one. It actually seems backwards to most people i.e. hitting the fry up section first but it’s the protein & vegetable rich part of the buffet that is going to really set you up for the day rather than drive cravings. Note: Hash browns and fried bread are still a pretty unhealthy no no. Likewise processed meats like bacon I keep to occasionally rather than standard.
2) Hide biscuits as soon as you enter the room
I don’t have to do this anymore because I know I don’t want them. However, when I was still craving this favourite food of mine intensely, I used to walk in my hotel room, grab them, and put them straight in the safe. Yes, I still knew they were in there, and occasionally I would break in and eat them anyway. However, for the majority of the time the ‘out of sight, out of mind’ really did work. Repeat it a few times and you develop the habit. Ever found biscuits in your safe? Yeah that was probably me!
3) Minimise hidden sugar but don’t stress
In terms of hidden sugar, it’s sauces, soups and dressings that will hide the most. A honey glazed chicken dish is pretty obvious so avoid obviously sweetened sauces to start. Order dressings and sauces on the side and then taste them to see how much you really want or if you want it at all. Request plainly cooked food then order extra butter to add flavour, taste and good fat to a dish. Quite often they get this wrong or forget. I know the other day there was a bit of sugary dressing on something, so accept that sometimes either you or the hotel will slip up. Learn from it rather than stress about it..
4) Try not to get caught out really hungry.
Healthy snacks are hard to come by in hotels so it’s important not to let yourself get so starving that you’re forced to eat biscuits and mini-bar chocolate to stop from fainting. If you can grab an extra apple or a small cheese portion from the breakfast buffet just in case then you’ve got something healthier to tide you over. Likewise at lunch, if you spot some nuts, grab an extra bag to keep in your hotel room. I know when you’ve had a very long day you can forget how hungry you are until those shortbread fingers are suddenly staring you in the face.
5) Cement a healthy routine to start
This is super important, especially if you’re a hotel regular like I was. Your ‘first’ everything sets the standard so get it the way you want it. Create your healthy ‘norms’ the first few times you’re in a new hotel or location. This means not ordering a dessert, resisting the biscuits or mini bar and eating savoury breakfasts as your standard. It sets this mental benchmark in your head and cements initial healthy habits that will feel effortless after a while. Whoah benchmark?! I’m still a consultant at heart aren’t I…
There are more random tips up my sleeve but I think these are the most worthy to focus on initially and this post could get very long. Now you can go live it up in a hotel and have some sugar-friendly tactics to boot!
Do you travel or work a lot in hotels? What do you do to keep sugar intake under control or just to keep healthy in general? Any other tips you’ve got?