General Nutritional Guidelines
40% of your calories should come from carbohydrates
40% of your calories should come from protein
20% of your calories should come from fat
Protein = 4 calories/g
Carbs = 4 calories/g
Fats = 9 calories/g
- You will want to calculate what your daily caloric intake should be for your fitness goals (maintaining your weight, losing weight etc.)
- You can use the SuperTracker on choosemyplate.gov to help you figure out your caloric intake needs, as well as apps such as MyFitnessPal.
- MyFitnessPal will also allow you to track your food intake and will let you know how much of each macronutrient you need to eat per day.
- Have smaller meals throughout the day to boost your metabolism and avoid spikes in insulin that will cause you to get tired.
Continue reading Travel Tips: Eating Healthy On the Road
An easy way to view your itineraries, and book travel when not at your computer. View your expense reports and submit on the go! Also allows for an easy way to track personal car miles.
Syncs with Concur, and allows you to take pictures of your receipts as you go, and will auto fill most of the information for you in your expense reports.
A way to organize packing lists and copy previous lists. Has defaults and preset organized lists, and allows for customization.
Continue reading Travel Tips: Helpful Apps to Download
Last-minute business travel is costly, but what a difference one day can make in managing those costs.
On average, booking air travel seven or fewer days before a trip will cost on average 44% more than if it had been booked 15 days or more in advance. However, business travelers can cut this figure in half if they book just eight days in advance or more, resulting in fares that are just 22% more than booking 15 days in advance. Continue reading Last Minute Travel Tips
Cancel For Free
This is a no-brainer, but it’s something that many travelers don’t think to do. If you missed the cancellation window for your hotel, restaurant, or car booking but can still change the reservation date free of charge, move your reservation back by several weeks or months. Then call back to cancel with a different representative. Sneaky? Sure. But it works, and you’ll never get stuck with a lousy cancellation fee again.
Some reservation services, like OpenTable, allow the representative to see the “history” of the booking, but many pressed-for-time agents won’t bother to check. Continue reading Travel Tips: 7 Essential Travel Hacks