Hello, hello, welcome back to Empowered Radio. I'm your host, Emma Montgomery. Thank you guys for

tuning in today. I'm so excited that it feels like spring is officially here, even though it's not

officially here. The weather is getting nicer. The sunlight is staying out longer, days are getting

longer. It just, it puts you in a

better mood. I don't care what people say, seasonal depression is a real thing. And even if you

don't get seasonal depression, I do think that people are just in more of a funk when it's colder

and darker and gloomy versus when it is nice outside and you've got some sunshine and it's warmer.

And that kind of segues into what I wanted to talk about today because with our one-on-one

coaching clients, we have a ton that are going on vacation or have trips coming up or just

getting back from trips. So I thought this would be a great time with spring break coming

up and people traveling like crazy right now. Just to go over what I would call my travel rules,

these are very much things. I have six of them that I listed out that I follow when I travel now.

And when I say I used to be the person that would go on vacation and I would come back

and the scale would always be up at least five pounds at least I would get so frustrated and a lot of

what I'm going to talk about today is so that we avoid that but two to also understand why that

happens so without further ado we are just going to dive right in.

So the first one is I have two intentional meals per day. So I'll eat three meals per day,

breakfast, lunch, and dinner. But two of those meals are very intentional with meaning that they

are protein focused. They have fiber, they are very similar structure

and types of foods that I would eat at my house. Again, that's typically breakfast and lunch. I will

eat like that, especially if I'm on a vacation where I'm going to be in a bikini and like

we're out in the sun during the day. I don't want like super heavy meals where I feel bloated or tired or just puffy after I eat.

...