Tag Archives: on the road


Normally I wouldn’t recommend eating a large amount of sodium in your diet.  High sodium levels can lead to high blood pressure, bloating, and water retention.  If you are exercising in heat, however,  you need to consider fluid replacement and electrolyte replacement. Sodium is the the number one electrolyte you sweat out so it is imperative to replace it.  .  This is especially important if you are doing multiple bouts of exercise in a day, such as two a day practices, a morning and evening run, or a double yoga!


One of my favorite lunches while I’ve been at yoga training has been Ramon with Egg.  It is easy to make, has a good mixture of Carbs to Protein when combined with some canned salmon, and has enough sodium to keep me from cramping in my evening class

electrolyte replacement

A good refuel while studying dialogue!



  • Ramon
  • Egg
  • Soy
  • Sriacha

This meal is especially nice because you can make it in your hotel room with just an electric kettle!  Add Ramon to a bowl with 1/2 a cup of liquid egg.  Pour boiling water over top both as desired.  Season with soy and sriacha for more flavor instead of the salt packet that comes with the ramon!  Depending on your sodium needs you can also use low sodium soy.

By itself this meal has 430 calories, 22g of Protein, 54g Carbs, 14g of fat.  If you are eating between workouts, this is a decent mix of Carbs to Protein, but I added a can of Salmon to my lunch to pack in an extra 20g of protein to aid in muscle recovery.  Remember, if you are working out hard you have to fuel you body for energy and muscle restoration to keep training at a high level!

Quinoa Salad

When you live in a hotel, it is hard to find real foods that you can cook and eat!  One of my favorites is Quinoa.  It has more protein than most rice and noodles, but is still easy to make with just an electric kettle!  Plus, if you cook it on Sunday you can store it in the fridge for easy salad making throughout the week!image


When I’m really lazy I go for just Greens, Quinoa, Chopped Turkey Breast, and some Trader Joe’s Green Curry to add flavor.


When I have more time I can chop peppers and cucumbers, and add garbanzo beans to the above mix to make a tasty salad!  Super easy and great for nutritional value!


This salad is 450 calories, 41g Protein, 39g Carbs, 10g Fat, and 11g of fiber.  A good filling meal within your ratios and easy to make!


One more option would be to mix Trader Joe’s Madras Lentil (again another food that cooks well in the electric kettle.  Just put the pouch in the boiling water), with your premade quinoa, some canned salmon, garbanzo beans, peppers, and spinach for another Quinoa Salad variation.

This meal has 450 calories 1og Fat, 58g Carbs, 32g Protein, and 15g of fiber!


1 staple food with 3 easy options!  Good for hotel living or easy lunches during your work week! 🙂