Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
5 Jul

Primal Road Trip: Tips and Tricks for Staying Healthy While Traveling

roadtripThis is a guest post from Steve Kamb of NerdFitness.com

“ROAD TRIP!”

Are there two greater words in the English language?

Well, yeah probably. I mean, “free money,” “Royal Rumble,” and “grassfed steak,” just off the top of my head. But work with me here!

Anyways, everybody loves a good road trip – piling your friends into a car, picking a far-off destination, rolling down the windows, and singing Katy Perry at the top of your lungs (no on the Katy Perry? Okay cool, yeah me neither).

Whatever reason you have for putting rubber to the road, it’s important to not fall into the dreaded road trip trap that would make Grok weep: a backseat full of empty Red Bull cans and Funyun bags, enough candy wrappers to make Willy Wonka legitimately concerned, and the flexibility of a steel girder.

Let’s learn how to turn your road trip into a Primal adventure that would make Fred Flinstone proud.

Plan Ahead

Before going on a long road trip, you probably have a list of things to do:

  • Clean out the car
  • Get gas
  • Plan the route
  • Pick places to stop and places to stay
  • Load up the road trip playlist on your iPod
  • Make sure somebody feeds Spike, your pet cat/dog/tarantula

But everybody forgets the “plan out my Primal meals” part!

Which is why you end up stopping at Taco Bell at 10:00 pm as it’s the only place open, which results in you spending the next day in cruise control, curled up in a ball, feeling like there’s a brick in your stomach, driving 800 miles across Texas.

(Yes, that happened to me on my cross-country trip six years ago. Good times!)

Anywho, if you’re going to road trip, it means understanding ahead of time how long your trip is and what your current fitness goals are (weight loss? mass gain? maintenance?). Once you’ve got these things planned out, you can prepare ahead of time.

Here’s a sample list of Primal foods you can bring with you, with more Primal snacks here:

  1. Fruit – A bag of apples? Pears? Bananas? Whatever floats your boat!
  2. Beef Jerky – Not that processed junk you find at a gas station, but legitimate jerky! If you’re resourceful, you can even make your own.
  3. Protein powder – Pick up some Primal Fuel or protein powder, get a mixing container and you will always have a meal. One scoop, fill up with water, shake, and chug.
  4. Almonds – I never travel without a bag of almonds these days, as they’re delicious, nutritious, and filling. They are higher in calories than normal snacks and high in omega-6s, so aim for small servings. Almond butter is a great option too – a small amount spread across some apple slices might be the best snack ever invented.
  5. Baby carrots and other veggies – Vegetables are fantastic because they’re loaded with nutrients and incredibly low on calories. They fill you up the right way.
  6. Water – Apparently this stuff is pretty important.

If you have a mini cooler, you can toss it behind your seat or in the passenger seat and use that to keep your food cold and fresh.

Know Your Restaurants

At this point I’ll assume that you won’t just be eating snacks for the entirety of your trip…You’ll also be swinging through establishments of consumption called “restaurants.”

Here’s the first rule of healthy road-tripping: If you’re getting food from a drive-through window, it’s probably not good for you. Instead, identify a few choice restaurants that you already know have healthy options, and plan your stops around those.

The best method I’ve found for healthy road tripping is using an app called iExit (for iPhone or Android), which shows you how far away you are from your favorite restaurants. Once you know which restaurants offer your favorite Primal meal (like Chipotle or In-N-Out), you simply check a box and they tell you when they show up. It’s also a great app for finding gas stations, clean bathrooms, places to stay, and more. Well worth the $2.99 (though it’s currently on sale for 99 cents).

No smartphone? Do the best you can with what you’ve got. Aim for restaurants that allow you to maintain your style of eating.

Super late night driver? Try a Walmart! It’s usually safe, open 24-hours, and often has a food section that allows you to grab a rotisserie chicken and salad. On top of that, Walmarts are generally very close to the highway and a much safer stop if you’re road tripping solo than a gas station or truck stop.

Have time to swing a bit farther off the highway? Look into a Whole Foods, Trader Joe’s, or other grocery stores. If it’s open, try out the hot food section, grab one of their Primal-approved meals, and enjoy!

What if your ONLY option is a crappy restaurant? Do the best you can. Generally the grilled chicken options tend to be the least awful and processed. On top of that, most fast food places are starting to offer salads, fruit, and other healthy options. The toughest part will be smelling all of the amazingly disgusting unhealthy foods inside the restaurant. Instead, go through the drive-through, pick the healthy options, and move on!

Utilize Your Stops Effectively

There’s nothing worse than that stiff feeling in your legs, hips, and lower back after ten hours of driving. You walk around like a Lego character with no mobility for the rest of the day…not cool. Let’s try to avoid that.

I understand the importance of wanting to get wherever you’re headed as quickly and efficiently as possible. I know that sense of accomplishment you get from completing a trip in seven and a half hours when Google told you it would take eight. Swallow your pride, my dear friend, and spend a few minutes here and there taking care of yourself – your body will thank you.

Just because you’re on a road trip doesn’t mean you get to neglect your personal well-being by skipping out on your workouts. Remember that ANYTHING is better than nothing.

Fortunately, you’re versatile (right?), which means you can work out anytime, anywhere.

Road Warrior Workouts

Get your workouts done in the morning before you begin your drive. Yeah, you can do it at night once you get to your destination, but I find that an early morning workout outdoors or in your hotel room is much easier to complete than one after fourteen hours of driving.

Try one of these workouts:

In addition to that, you can also get back to nature by building a hike into your schedule. If you’re on a road trip through a particularly pretty part of the country, why not time your rest stop to coincide with a great hike? Here’s a huge searchable database of trails around the country.

Pressed for time? Try these five minute workout/stretch sessions every few hours to stay alert, limber, and strong.

The Gas Station Workout

While your gas is pumping, you can get your blood pumping too (see what I did there?).

Yes, I’m dead serious!

Who cares if everybody around the gas station thinks you’re a weirdo? You look good naked and they don’t. Follow up your workout with an ice cold protein shake and build some muscle.

Here’s the Gas Station Workout:

  • Jumping jacks or jump rope – one minute
  • Walking lunges – one minute
  • Push ups – one minute
  • Body weight squats – one minute
  • Plank – one minute

The Rest Stop Yoga Routine

Spend just five minutes doing this routine every two hours and you won’t feel like a miserable human by the end of the day. Who cares if you’re not very bendy yet! Get started now and you’ll be surprised how much progress you can make in just a few weeks.

Here’s your Rest Stop Yoga Routine, holding each for 5-6 deep breaths (learn about the different movements here):

  • Stretch and reach for the sky with your hands WAY above your head.
  • Downward dog
  • Lunge into Warrior
  • Repeat with other leg
  • Downward dog
  • Lunge into Triangle
  • Repeat with other leg
  • Chaturanga (push up position)
  • Downward dog

Alternate the Gas Station Workout and the Rest Stop Yoga Routine every one to two hours (neither of which should take more than five minutes) and combine it with healthy eating, and you are going to DOMINATE your road trip.

Other Primal Tips and Tricks

Put an emphasis on sleep and rest! Stop for your meals so you’re not always eating off your lap while driving, and switch out driving when you’re too tired. You’ll be far healthier and most importantly, a lot safer on the road.

Caffeine – Bring your own green tea bags, and stop for hot water at gas stations. If you’re going to need heavy doses of caffeine, go with black coffee…but really put that focus on only driving when fully rested and completely alert.

Practice your posture – We all have a tendency to slouch when driving, and it gets worse and worse as the hours go on. Adjust your rearview mirror once you’re sitting properly (head up, shoulders back), so you can quickly tell once you start to slouch – the mirror will no longer be aligned with the back window.

Books on tape – If you’re on a long road trip, why not exercise your brain too? Snag a book or two on tape, or some of your favorite podcasts to pass the time. Unless you want to hear “Somebody That I Used to Know” 75 times in a row on the radio. Your call.

Roadside produce – Depending on which part of the country you’re in, you might be able to find some roadside stands selling fresh produce. Snag a great deal, support the local economy, and score fresh food? Everybody wins!

Avoid “healthy” foods and drinks – Just because those Naked Juices are six dollars and claim to be healthy doesn’t mean they’re good for you. In fact, they’re terrible for you. Yeah, they might have some nutrients, but any of the good stuff is negated by the ridiculous amount of sugar. For example, the “Green Machine Superfood Smoothie – no sugar added” has 50 GRAMS OF SUGAR in one bottle, more than a can of Coke. Read those labels!

Skip the continental breakfast at the hotels – Just because it’s free doesn’t mean you need to eat it. Grab some of their fruit and maybe the eggs and bacon if they don’t look awful. Avoid the mountains of cereal, muffins, bagels, toast, and every other carb-heavy option.

Drive On, Grok On

Armed with this knowledge, you are now able to become a true Primal Road Warrior.

I wish you the best of luck – drive safe, be happy, live well.

What other tips do you have for your fellow road trippers?

What are your favorite snacks or resources?

Let’s hear it!

Flickr Photo (CC)

When he’s not doing pull ups on tree branches and exercising around the world, @SteveKamb helps nerds, desk jockeys, and average Joes level up their lives at NerdFitness.com.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Lucky enough to drive down Lake Michigan last weekend, so it was pretty much IF a few brief swims (not as cold as I would like it!). I realized that being fat-adapted meant a 6-hour drive with coffee, water, and great tunes is no hardship without food! But the steak when I got home was a revelation…

    The posture thing is huge–I used to suffer, but a few mindfulness adjustments, keeping elongated, makes a big difference. Of course, I lost most my back pain when I went Primal, but good posture + primal living = less pain, more fun.

    Tom Bassett-Dilley wrote on July 5th, 2012
  2. I travel for work in the region relatively often – so there’s a lot of highway miles. Outside of packing a cooler (which I’ve done a few times)meals from Grocery stores tend to be one of my best options.

    Some of my favorites are smoked salmon over spinach and avocado, or a selection of freshly cut premium deli meats (read the ingredients!)

    Almonds or other tree nuts are a good Convenience store snack, but watch the quantities! It’s easy to get way too many.

    Dennis Murray wrote on July 5th, 2012
  3. Just plan your trip around Chipotle. Get the chopped salid with barbacoa, grilled peppers and onions, pico and guac.

    rick wrote on July 5th, 2012
    • What about the Soybean oil they use?

      Pedro wrote on July 5th, 2012
      • According to their website, the carnitas does not contain soy oil, others do. (The carnitas is the only meat that doesn’t go right through me- coincidence? doubt it.)

        Kathy wrote on July 5th, 2012
        • The fajita veggies are prepared in soybean oil, though.

          Brooke wrote on July 5th, 2012
    • That is EXACTLY what I get there haha, highly recommended!

      Burn wrote on July 5th, 2012
      • Me three! I often ask for more of the fajita veggies (bells and onions) and a bit extra guacamole. Sometimes it feeds me AND my wife. Not a bad lunch for $7.50-$8 for two!!…water with lemon.

        craig almaguer wrote on July 5th, 2012
      • NO NO NO :) Panera restaurants, yes, PANERA BREAD. They’ve got a chicken cobb salad that’s got bacon and avocados…or you can do their steak salad and add avocados on the side. Panera is my go to place for healthy meals…of course i stay away from the bread and stuff.

        JPizzay wrote on July 5th, 2012
        • I used to work at panera. The chicken comes pre-sliced and pre-cooked in plastic bags. No idea how they prepare it, and the dressings are full of bad oils and sugar. I wouldn’t suggest them, personally.

          B. Knight wrote on July 5th, 2012
        • Panera bread is not a terrible option but I would not call it the best.

          Moe’s and Chipotle seem to be the best 2 options. Moe’s promotes their 100% grass-fed beef. They make cook with soybean oil but consuming soybean oil once per month is NOT going to harm your health. It truly is not a worry unless you are eating it all the damn time.

          Evolution Burger is another great option as well as In N Out but these places arent available nationwide yet.

          And Primal _____ will be the best option when it opens within a decade!

          Primal Toad wrote on July 6th, 2012
        • I recently discovered Hero Burger, which has a bunch of restaurants in the Toronto area. Solid, non-chemical-y beef, gluten free buns (if that’s your thing, I just skip it altogether), and sweet potato fries.

          Likely anything not made at home is truly “healthy,” but I was pleasantly surprised to find them.

          Rachel wrote on July 11th, 2012
    • Both Chipotle and Moe’s are great for that. I like Moe’s better, especially since they have the salsa bar — I load my salad with salsa!

      If there’s a Moe’s in sight, my husband and I make a detour, no questions asked.

      Deanna wrote on July 7th, 2012
  4. HAHA I love the gas station workout. I always feel like I should be doing push ups while getting gas. Just getting down from the car and walking to the gas station restroom doesn’t give me enough stretch!

    And love the suggestion about doing yoga at the gas station!! My to-go yoga stretch would be 5 Surya namaska A and 3 Surya namaska B. ;)

    Gift Clumsywarrior wrote on July 5th, 2012
    • And I do as well. I’ve had thoughts in the past about doing some push-ups or something while at the gas station but have yet to do it.

      Ah those stupid fears.

      Next time I’m doing this exact workout. Steve is right, if you look good naked and the rest don’t then you certainly have no excuse!

      Even if you aren’t there yet… do it!

      Primal Toad wrote on July 5th, 2012
      • No gas station required. I just finished this workout. It’s lunch time on the east coast? What are you waiting for?

        Primal Toad wrote on July 5th, 2012
        • haha you are funny. I have a long road trip coming this weekend til next weekend. I will bring my jump rope and bust this workout out along the way. No gas station required!

          Gift Clumsywarrior wrote on July 5th, 2012
      • I did pushups at the rest area on the way to see the in-laws. I REGRET NOTHING.

        Jaradel wrote on July 5th, 2012
        • On one of my road trips, I tried to do 25 burpees at each rest stop. Yeah, got some funny looks. But it beats caffeine any day!

          Deanna wrote on July 7th, 2012
      • Come on Primal Toad! No Shame! do some handstands and squats too!!

        Max Ungar wrote on July 5th, 2012
      • I did a mini-workout yesterday at the amusement park while my hubby took the kids on the rides.. at age 41 I rock my bikini so I couldn’t care less if people stare! We brought a purely Primal lunch too and it was awesome. The SAD overweight people who stare can keep their corn dogs, nachos and 64-ounce sodas…

        mars wrote on July 5th, 2012
        • SAD overweight people now remind me of the zombies on “The Walking Dead”.

          Brah, nachos, gurgle.

          Paleo Bon Rurgundy wrote on July 5th, 2012
        • Last summer I watched a well toned gal do exercises during a museum tour. She raised one foot back to engage her hamstrings and glutes as long as possible.

          karen wrote on July 5th, 2012
    • When I did jumping jacks (as many as could do, which at the time was 70-100) at each rest stop, I felt so much better on a very long drive.

      karen wrote on July 5th, 2012
      • Zombies, yeah. Creepy.

        Ma Flintstone wrote on July 6th, 2012
  5. Great post, thanks Steve and great posts on NF! Good to have other portable primal food ideas, tins of sardines feels like a good shoot too as the whole fish, but somewhat antisocial.

    Gas station workout… might as well have fun with these since you’ll be driving off into the sunset and unlikely you’ll ever see those people again!

    Patrice wrote on July 5th, 2012
    • You thought so? I found this post very unimaginative, actually. Bringing fruits nuts is like “Duh” and neither is really an ideal food since both in excess can cause problems. How about hemp seed? They destroy almonds when it comes to nutrition, especially considering that they don’t have the anti-nutrients almonds have. Plus they require no soaking or other annoying preparation to eat. I just wrote a post on these on my blog. I’m in Japan and don’t know if they’re easy to find in the States, though… Another awesome way to get fat on the go is to combine shredded coconut with raisins and a little sea salt. Tastes like a cinnamon roll! :-D

      TokyoJarrett wrote on July 5th, 2012
      • Yes info like bringing fruits and nuts seems like a “well duh” idea. Remember that not everyone who has been living the primal lifestyle has been doing it for very long and needs this kind of info. Everyone I have turned onto this diet has questions and needs to adapt to new situations. So while I didn’t find this post packed with options I wouldn’t already think of I think that those who haven’t been primal for long appreciate this info.

        That being said thanks for the post, I appreciate the mini workout ideas, they will definitely be appreciated.

        Christine wrote on July 5th, 2012
        • Thank you Christine, we are indeed all at very different stages on our primal journey and good to see ideas from TokyoJarrett.

          Its great to support one another constructively with ideas/ comments. Sometimes a guide with more basic ideas is what’s needed, especially as the community grows daily with new members who will be turned off and shy away from some of the advanced content! I’m speaking from personal experience here and that of my friends.

          Patrice wrote on July 6th, 2012
        • Point taken. I guess I was just disappointed after the two preceding posts which I thought were fascinating, original and full of useful info. Easy to forget that Mark’s fan base is always growing (for good reason!) and new comers are reading the blog as well.

          TokyoJarrett wrote on July 7th, 2012
  6. Great advice. When road tripping with my kids I use the gas stations to do “challenges” with the kids – who can run to the desert first, who can walk backwards the fastest, who can jump on & off the railroad ties, etc. (these work better in the open roads of the Southwest, where there’s lots of space..)

    The corollary to the Road Trip is the Business Trip, full of big food & free drinks! I wrote a piece a couple months ago on surviving a business trip.. (http://www.fitnessgazette.net/2012/04/surviving-business-trip-health-on-road.html)

    Chris Butterworth wrote on July 5th, 2012
  7. Don’t get me started on the “continental breakfast”, ugh! I was disappointed with those even before I went primal. The only saving grace I see every so often at these is the bowl of “boiled eggs” they are whole eggs (unlike the yellow goop for the “egg” patties).

    I’m a big fan of bringing the cooler with all the items mentioned but also grill up a bunch of chicken or some steak on skewers or porkchops with the bone (great for eating while driving), all great cold.

    I also like to make a big container of premixed iced coffee. Brew up some double strength coffee put it in an old V8 bottle with some heavy whipping cream and your favorite sweetener and your in good shape.

    I also love some quality deli meats (emphasis on quality) and good cheeses. Make some salami/provolone rollups and dip em in mustard.

    NicodemusBC wrote on July 5th, 2012
    • Yeah, I made the mistake of eating the free continental breakfast for about 5 days straight while on a fishing trip last year. I stuck like glue to the ‘scrambled eggs’, the questionable sausage and cheap, rock hard bacon. By the end of 5 mornings eating this way by metabolism was an absolute wreck. I looked and felt awful. Took me an entire week to get over it. Now I know better. The eggs are usually powdered, the sausage probably has more additives and grains then it does meat, and everything is absolutely crawling with cheap vegetable oils. NOT WORTH IT! NOT WORTH IT! The one freebie that I did enjoy was their cocktail hour every night….:)

      Hard boiled eggs are my ‘go to’ for a convenient snack on the run. Their easy and satisfying and they each come in their own neat package. :)

      Enjoyed this guest post! Thank you.

      Ashley wrote on July 5th, 2012
    • Damn! I wish I liked coffee, because your iced coffee sounds wonderful!

      Heather wrote on July 6th, 2012
    • It was at a continental breakfast that I first contemplated eating butter with a spoon.

      Alex wrote on July 6th, 2012
  8. Oh! Nerd Fitness and Primal Blueprint/Daily Apple all in one place? So. Much. Happy!

    Brilliant article. Love the gas station workout!

    Buttered coffee is a reasonably easy one to put together on the road… also guaranteed to net you a few weird looks! (Maybe you could just make a road trip game of how many different places and ways you can get people looking at you funny just for keeping your health in check?)

    Easy enough to just do without food for a bit if you’re struggling to find something right to eat, though.

    Rachel wrote on July 5th, 2012
    • Rachel, an IF is always an option on the road! Just make sure to keep busy and not to think too much about eating. listen to some tunes, podcasts (robb wolf’s paleo solution podcast??), or books on tape!

      Max Ungar wrote on July 5th, 2012
      • Max, that is perfect. I brought a bunch of Robb’s podcasts along on my last roadie.

        Dan wrote on July 5th, 2012
        • Its a great listen. Especially when Robb goes a little off topic, or goes on rants every once in a while. But lots of good info on the podcasts

          Max Ungar wrote on July 5th, 2012
    • Buttered coffee? Hmmm. I’m intrigued. Tell me more..

      mars wrote on July 5th, 2012
      • Check out http://www.bulletproofexec.com for complete details on the ultimate buttered (aka ‘Bulletproof’) coffee experience. :)

        Ashley wrote on July 5th, 2012
        • wow coffee & butter, nectar of the gods! thx for the link ashley! i’m a coffee fiend but afraid of trying his $18.95/lb brew for fear of getting hooked lol…pricey habit!

          love the recipe, thx much..

          mars wrote on July 5th, 2012
  9. I’m going to give this a shot. We have a diving trip to go on this weekend, and we will be with 12 other people. It may be challenging, especially with that many other non primal friends ( just me and the hubby are primal)…but I’m up for a challenge and hopefully we can do it. :-)

    Stormi wrote on July 5th, 2012
  10. What great timing! I am planning to drive from Northern Utah to Central Missouri and back during the first two weeks of August. I will be using these tips and have already downloaded the iExit app to my iPad! Thanks Mark!

    EmpressE wrote on July 5th, 2012
    • What for? Are you going with anyone? I’m seeking an adventure!

      Primal Toad wrote on July 5th, 2012
    • Good luck with that trip. Having made it a few times and currently living in central MO. Its easier to pack a cooler, because there is very little through wy and nebraska.

      Neal wrote on July 5th, 2012
  11. Great advice, thanks, Steve!

    One quick addition: Be sure to read the ingredients if you buy a rotisserie chicken. Our local grocery stores (Kroger, among others) inject them with a brine that is not gluten free. My poor gluten sensitive husband got very sick from eating one.

    Kristin wrote on July 5th, 2012
    • For our recent road trip to see the in-laws, I baked a batch of chicken thighs to eat with apples and carrot sticks for my lunches on the trip. It was a life saver! Going to do the same thing for the return trip.

      Jaradel wrote on July 5th, 2012
  12. I love the gas station workout! I have no immediate plans for a road trip, but this idea is gold! I shall most def do that next time I fill up. Awesome post, as always, Steve.

    Kim wrote on July 5th, 2012
  13. Hmm….

    A guest post by one of my 2 favorite bloggers on a blog that is also one of my 2 favorite bloggers…

    And, well, this could not have come at a more perfect time!

    I’m thinking about where I want to go next. I don’t have a car but just yesterday had the thoughts of buying one and road tripping it around the country with fellow Primal folks who want to join me.

    Anyone interested? Give me a hollar here in this comment thread, contact me via my website (PrimalToad.com) or straight up email me – Todd @ Primal Toad . com (no spaces of course).

    I’m 100% serious about this. If you are even somewhat interested let’s talk!

    Primal Toad wrote on July 5th, 2012
  14. While you are loading up your playlist for road tripping songs, add this one. It is my favorite kick-off to a road trip!
    http://youtu.be/8rY8HfumgyU

    Brandon wrote on July 5th, 2012
  15. Just recently did a road trip by myself. I have no choice in having to bring my own food, as I’m gluten and corn intolerant so eating either one would have me too sick to drive. A cooler is essential. I bought a larger one so I could bring along some treats for the family. For on the road I made a smoothie and put it in a thermos and that went in the cooler.
    - Meatballs. My boyfriend thought it was weird but they’re a great finger food. I also packed mustard to go with.
    - Boiled eggs. Another easy finger food.
    -Prosciutto and cheese. They make great roll-ups. Add chopped up roast red peppers, marinated in olive oil and garlic which is easily spooned in the center before rolling. Shredded lettuce and fresh basil is good here too. Very tasty.
    - Kefir or yoghurt.

    Sandy wrote on July 5th, 2012
    • Smoothie…. fabulous idea!! What was in the smoothie?

      Primal Toad wrote on July 5th, 2012
      • I’m pretty limited on what fruit I can eat, so it was frozen strawberries, plain whey, tahini, cream and stevia. Fortunately I love strawberries.

        Sandy wrote on July 5th, 2012
    • We do boiled eggs as well, cheese and cold meats with a few nuts. In Australia, there is often not much out west, so byo is essential. Also if you have kids, or even if you don’t, bring a soccer ball, or football. When we travelled with the kids we would stop and play anywhere, get everyone puffed, and then they would settle well for the next leg.
      Also look for cages that serve all day breakfasts, I always go for wilted spinach, poached eggs, grilled tomatoes and bacon, with a coffee, keeps me going all day. We are road tripping down to Victoria, my home state soon, I can’t wait,
      Cheers

      Heather wrote on July 5th, 2012
    • Great ideas! My husband and I eat primal and my son is on the Gaps diet, which is even more restrictive than primal. We now plan our vacations renting houses and bringing a lot of our own stuff (organic butter for making ghee, a juicer for our juices, almond meal for making pancakes, a ceramic frying pan for healthy non-stick cooking…). On the day of travel I bring a thermos filled with scrambled eggs accompanied by a banana, a thermos of homemade yogurt and organic raisins. It makes for a complicated vacation and a lot of cooking, but we cook all the time anyway. The few times I go to a restaurant it all tastes terrible anyway.

      tracyinbarcelona wrote on July 6th, 2012
  16. So nice to see the guys from nerd fitness here! It’s almost like when you see two of your best friends start hanging out together: It’s just so pleasurable and convenient!

    Katiucha Barcelos wrote on July 5th, 2012
  17. If you are going to listen to Somebody That I Used To Know, at least make it this…. http://www.youtube.com/watch?v=qJlbPXZEpRE

    Pepp wrote on July 5th, 2012
  18. good post :)

    doghug wrote on July 5th, 2012
  19. How awesome was it for me to discover in my inbox this morning that Steve had written a guest post for Mark today! NerdFitness and MDA – better together!

    Jaradel wrote on July 5th, 2012
  20. Make sure you read the labels on those rotisserie chickens at Wal-Mart and other stores. In my experience, they all contain wheat flour. It might be small enough to overlook for most primal eaters, but the Celiacs need to know this stuff!

    whistler wrote on July 5th, 2012
  21. What a great post! This is so useful. I have practically lived in my car lately and it has started to show. This will reverse the trend for sure.

    jenny wrote on July 5th, 2012
  22. wahoo!!! i have dogs that seem to tolerate my road trips – I men they jump in the car enthusiastically enough :) So I am now “forced” to take breaks for their walkies. I’ve gotten good at packing snacks & eating on the go – I use the Walmart option a lot. In a pinch you can park & rest in the parking lot even! My next trip is over seas. mmmm, foreign road trip. Hurray for yummier cheeses, fruits & veg!
    thanks for the gas station work out. I’m gonna use that in airports & train/bus stations :)

    peggy wrote on July 5th, 2012
    • men=mean.

      peggy wrote on July 5th, 2012
    • Where are you going overseas? I’ve done a bunch of road tripping in Europe, although most of it pre-primal.

      Sandy wrote on July 5th, 2012
  23. Wow Steve! You nailed this one today.

    You have a way of telling me what I already know but don’t act upon. And then once I read your stuff the urge to take action kicks in.

    Well, except for taking a road trip. I’ll use these principles on shorter drives to the in-laws and not on the cross-country trip I no longer have a desire to do with a toddler in tow.

    Joel Zaslofsky wrote on July 5th, 2012
  24. Awesome post Steve! I spent most of last summer on the road and I can definitely attest to many of these primal tips. One other tip, not so much having to do with primality, If you ever need a nice pick-me-up, there are some really nice showers and bathrooms that you can use at most truck stops. Most of the showers are surprisingly pretty nice!

    Max Ungar wrote on July 5th, 2012
    • This is the 5th or 6th time you’ve responded to this thread already. Yes, we get it that you and Toad want attention. Enough already.

      Kathy wrote on July 5th, 2012
      • just trying to help out a primal brotha or sista!

        Max Ungar wrote on July 5th, 2012
      • Way to be a jerk, Kathy. Max and Toad are chiming in with good tips. If they want to add more to the conversation, then more power to them! If you don’t want to read them, then skip ahead. The rest of can enjoy their good ideas and enthusiasm.

        BonzoGal wrote on August 25th, 2012
  25. Has anyone made jerky out of a dead raccoon?

    rob wrote on July 5th, 2012
    • Tastes like chicken!

      WildGrok wrote on July 5th, 2012
    • No, but I made raccoon soup last year. I still have some of the coon grease, It is real liquidy, like chicken grease. Even in the fridge it will not firm up.

      Makes The. Best. Biscuits and Gravy.
      But of course flour is off the menu for paleos. I guess I could make chickpea-flour biscuits?

      Penny Pincher wrote on July 11th, 2012
  26. um whole food stores? I live in the mid-west what are these- haha good luck finding them around here- all we have is Wal-mart and Kroger

    lockard wrote on July 5th, 2012
  27. FOAM ROLLER

    My addition to the list:
    Take your foam roller with you on the trip

    WildGrok wrote on July 5th, 2012
    • good call!

      Max Ungar wrote on July 5th, 2012
      • or, if your strapped for space, a tennis ball or lacrosse ball can also do wonders on hips, back and shoulders

        Max Ungar wrote on July 5th, 2012
        • Big fan of the lacrosse ball, I also use a lot two of them tied with duct tape.
          Very good space wise, what do you think of this addition if space is not the issue:

          Take with you your private masseuse! :-)

          WildGrok wrote on July 5th, 2012
  28. I did a roadtrip in May! Man, if you’re in California, you can stop every few minutes and get strawberries and almonds and cherries. The rental car had red streaks all the down the sides when we got done (throwing seeds and green tops out the windows). I did a website on it because we didn’t tell our son what was up
    http://www.squidoo.com/kidnap
    We were also on the train! A TRAIN! How quaint! That bag of pistachios I bought on the way back from Yosemite made it all the way to New Orleans–and let me tell you, you can EAT in New Orleans! Crab stuffed red fish and vegetables in butter! Crab claws, shrimp! Man oh man! And I lost 5 pounds because of all the walking! I almost made my own yogurt on the road but for my 24 hour yogurt–too tedious. The rest of you can totally do it in a thermos. I did the rest stop yoga and totally lost the pressed penny from the Winchester Mystery House. Must have fallen out of my pocket.
    Hey, there’s an app out there that gives a farmer’s market locator map. I almost had to use it in Chicago.

    K wrote on July 5th, 2012
  29. Timing could seriously not be more perfect- I’m leaving for a roadtrip in 2 hours!

    Thanks Steve!

    Will definitely be doing the gas station workout (if only to freak out my travel buddies hehe)

    Melissa wrote on July 5th, 2012
  30. We did two organized bike “road trips” this summer, and I’ve got to say it was a big challenge, since we couldn’t pack along our own food and certainly couldn’t take a cooer We overnighted in very small towns (Chipotle – what’s that) where they’ve never heard of salad that isn’t made with pasta or potatoes or a vegetable that isn’t baked beans.
    Nevertheless, we managed with the hamburgers and steaks at the bar and grills and eggs and bacon at the diners. We stayed in ketosis (we are both ketogenic “athletes”) and had plenty of energy and strength to handle hills, wind, and heat. At ages 59 and 70 respectively, not bad!

    Peggy Holloway wrote on July 5th, 2012
    • Yeah Peggy! Awesome!

      mars wrote on July 5th, 2012
  31. I’ve just done Bratislava to Medliaborce (the Andy Warhol museum town)and back in two days (600 or so miles). My friend was driving, pretty hair-raising drivng, but I travelled with a bag of almonds, water, and nakd bars (dried fruit and nuts, nothing else added!) and at each stop, which were fairly numerous as he was a heavy heavy smoker needing his ‘fix’, I moved about doing qigong and yoga and spent 5 minutes lying on my back with feet elevated!

    See http://www.cavegirl-goes-east.blogspot dot com for the extended version!

    Kelda wrote on July 5th, 2012
  32. I don’t know about the safety of Walmart. According to the movie Walmart: The High Cost of Low Price (streaming on Netflix), those giant parking lots are high crime spots, and what appear to be security cameras may be remnants of the last union busting effort, and not in use. Ladies, be careful getting from the car to the store in the middle of the night.

    Kathy wrote on July 5th, 2012
  33. I recently travelled from England to California to do a state-wide theme park trip. I couldn’t bring food with me but bought jerky and almonds to snack on (and yes, I did go to a Walmart at night – no problem!) and was able to find healthier options in most of the parks. At restaurants I went for salads (Cali is good in that calorie counts are on the menu, so I avoided falling for the high calorie salads) or things like meat or fish with veggies. I didn’t gain weight on this holiday so I figured I did pretty well!

    Indiscreet wrote on July 5th, 2012
  34. There’s nothing like feeling great while on the road. Thanks for the tips.

    ken wrote on July 5th, 2012
  35. I hear that song on the radio 75 times in a row commuting to university this morning… and it’s only a 35 minute drive.

    These are also decent ideas for food to keep on hand during my long school days, or a ten-hour work day if anyone has one of those (yuck). Great idea for those of us who have to hang out at school or work all day while all you cool kids go on road trips! In fact, I didn’t have time to pack my Big Ass Salad this morning, so I hit up a publix for some beef jerky (as clean as I could get) and a couple Larabars (a little carb-y, but most are just nuts and dates with no added sugar or garbage!)

    I’m considering getting a small cooler and a reusable ice pack or three to keep in the backseat so I can just run back to the parking garage for a snack instead of lugging my lunch on my back.

    Not that I don’t like lifting things… I just have a bad case of “student neck” and “global ligament hyper-laxity” it all gets exacerbated by too much crap in my bags.

    Kristina wrote on July 5th, 2012
  36. “Make sure somebody feeds Spike, your pet cat/dog/tarantula…”

    Having owned two pet tarantulas in my lifetime, they are the ideal pet for travellers. Tarantulas can go up to two years without food.

    M Peraaho wrote on July 5th, 2012
  37. Fun and informative article, thanks!

    Best line: “Who cares if everybody around the gas station thinks you’re a weirdo? You look good naked and they don’t.”

    mars wrote on July 5th, 2012
  38. Good timing on this post, I’ll be trekking up the California coast to a MovNat workshop pretty soon.

    I would also add to the gas station / rest stop workouts idea – plan ahead with Google maps to find neighborhood parks somewhat along your route. Then you can get some quick field sprints in, or pull up bar / dips etc at the jungle gym. Maybe climb a tree or two while you’re at it. Plus the terrain would be likely less littered than at a rest stop or gas station.

    Joe Branca at paleoplusone.com wrote on July 5th, 2012
    • not sure how far up the cali coast your going but i used to live in far nor cal (redding area) and our rest stops were huge around there. lots of space to sprint and plenty of tree’s to climb too. by far the best rest stop in california (that ive visited) is the klamath river rest stop just before the siskiyou summit and oregon border. it runs along the river, has huge grassy areas and picnic tables galore. lots of beautiful big trees. at the base of all the gorgeous mountains. and if you look for it, across the way after the high way entrances (if your heading south, it will be before you turn into the rest stop if your heading north) theres a more private area, no facilities, but you can walk straight to the river, and theres a 4wd track a long side it. we used to run our dogs out there and let them swim in the summer time during our road trips north into oregon a couple of times a year

      Carly wrote on July 5th, 2012
      • You’re too right! I love that rest area. Upstate New York, Tennessee, Mississippi, Louisiana, Washington, Ohio have great stops too. There are others, but I’ve forgotten where they are. City parks are rarely an option when you drive a 72′ truck. Most grocery stores are rather hostile, too.

        TruckerLady wrote on July 5th, 2012
  39. Travel light and pack little.

    Functional workouts. Carry bags and other bags, walk, light jogs.

    Easy!

    Paul Alexander wrote on July 5th, 2012
  40. Katey Perry is bloody hot

    mark wrote on July 5th, 2012

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