Nutrition whilst Travelling - Q&A with Gigi Erhardt
What do you get when you combine movement, nourishing food, sunshine, outdoor activities and a very energetic Nutritionist? You get Gigi Erhardt, who was one of More Life Adventures’ hosts this Summer in Crete and is set to return next season.
As we’ve alluded to, Gigi iss a Registered Nutritionist and fitness coach, with a passion for making people feel good and a deep love for adventure. Her approach to nutrition is about so much more than food, as you’ll find out. It’s about carving out a lifestyle that works uniquely for you, one that can support both your physical and mental wellness.
Join us as we get to know Gigi, in her own words, and hear her take on multiple myths and insights surrounding nutrition. You’ll also get a peek into her vision for the retreat, and what she’s most excited to bring to this summer's adventure.
From Quantity To Quality
As someone that has a sporting background I positioned myself in the area of sports nutrition for a long time. That always had focus on numbers, calories and quantity, which in hindsight is a really simplistic approach. But in recent years, now that I’m fully practising as a Registered Nutritionist, I see how much that only scratches the surface about what nutrition really is. It’s about so much more than numbers and I’m seeing this evolve across the industry, on social media, and within the larger scale media. There’s now such a big focus on your hormones, your gut and your DNA because they all affect yous. It’s not as simple as tracking calories. In the fitness space, the calories approach is still often used but we need to acknowledge that good nutrition and optimal health is about so much more than the number of calories we consume.
The Calories In, Calories Out Debate
I understand why it’s still widely used because it can be a really good tool to use with certain people to understand things like portion sizes. It can really help to open people's eyes, because they might be eating half of what they really need. If someone doesn’t have a good relationship to food tracking, then calories can be useful, but calories, numbers and data can cause a mental spiral in a lot of people.
What To Expect in Crete
It’s really important for me on the More Life Adventures Crete Retreat to create an environment where people can get an idea of what their day-to-day nutrition can be like. We’ll be focusing on everything (not just food!) from the moment you wake up to the moment you go to bed. What are the things that you can incorporate into your life to give you both an amazing week at the retreat and also an amazing day-to-day life when you go back home? It isn’t just about having an amazing week; retreats go far beyond that and I’m really focused on ensuring people have the tools to continue healthy practices long beyond the retreat. People will also be given nutritional consultations at a discounted price for being a More Life Adventures attendee.
Advice For First-Time Retreaters
You don’t have to follow the group itinerary and do whatever everyone else is doing. You might want to relax. You might want to simply get away from your everyday life. Or you may be seeking a week of non-stop sunshine. You can get involved with as much or as little as you want, to ensure that you get the amount of rest that you’re craving.
Overcomplicating Your Nutrition
The most common thing I see is people really over complicating their nutrition. I try to always break it down to breakfast, lunch and dinner and go from there. We tend to compare our nutrition to a random person on instagram whose diet might be working for them, but that person is not us.
I also see people choosing the wrong pre-workout fuel. A lot of people will grab a protein bar for a workout but this will not give you the best fuel for your session as it takes a lot longer to break down. People avoid carbs thinking that they’re the devil but they will give you the most energy for your session. The best things you can opt for are things like a few dates, a banana, or some some rice cakes with mashed banana on them.
If you’re training early in the morning then it’s not always easy to eat before a session so that’s when I say just have a glass of orange juice as that can really help to fuel your session, and get those electrolytes in your water bottle.
Not Having Enough Time
I love it when people say they don’t have enough time to eat healthily, because it’s not true.
When I hear this, I first assess what they’re doing for their lunch and snacks because most people are at the office for a few days a week, and often grab a meal deal, a baguette or something from Pret. This really adds up, so what I tell people is, they have two options.
Option one is that you could spend that same money on a meal prep company, so you’re not freestyling and just grabbing anything stodgy and starchy which will cause afternoon dips. So if you’re going to be spending the money anyway, then I would suggest choosing a meal prep company.
Option two is that if you want to make something work, you will. Often the idea of meal prep is harder than the reality of it, but if you really want to prioritise your nutrition you will find a way. I like to tell people to just set aside some time on a Sunday and a Wednesday and that’s when you can prepare your lunches. Chop loads of veg and roast it in the oven. Make sure you’ve got at least three different colours as each colour represents a different phytochemical with different nutrient benefits. Then choose a protein and batch cook in the oven or air fryer, or if you’re veggie then tofu or chickpeas is a great option. Or look to do a tray bake, which is one of the easiest meal prep methods. You can go on Amazon and find a book with a variety of tray bake recipes and it will really make your life a lot easier.
Sticking To The Basics At Home or Abroad
When you’re on holiday, you should be enjoying yourself and trying the different cuisines on offer. Your nutrition plan shouldn’t be holding you back from this. So I always say make sure your principles of walking and moving your body are still fundamental to your day, as well making sure that your plate is filled with as many protein and fibre sources as possible.
I also really advise people to slow down when they’re away. Put your knife and fork down in between meals. You’re not in front of a laptop or rushing from call to call when you’re travelling, so really make it more mindful. Be with people, enjoy conversation over meals, and take it nice and slow Ultimately, do the opposite of what you are doing at home.
All Things Crete Cuisine
The food in Crete is so SO fresh. They use so many flavours and herbs. Everything is lean, fresh and colourful, which I love to see because of all the phytonutrients in them.
There’s an abundance of local extra virgin olive oil, which has healthy fats in it and I really want people to know how important these are. People put a lot of emphasis on protein, carbs and fibre, but healthy fats increase your good cholesterol which in turn reduces your bad cholesterol. And you need good cholesterol to produce hormones, so don’t skip on the good fats! Healthy fats are also anti-inflammatory so they’re great for gut health, joint health, brain health AND metabolic health.
Join Gigi in Crete in May 2025 for one of the best weeks of the year. Leave work behind, make new friends, get active and explore the island with a group of like-minded people!