In this installment of Tristan’s tip for staying healthy on the run, she shares how to manage the eating well portion of the equation of good health while touring the country. Today in part II, she illustrates the small secrets to healthy eating, even in the middle of nowhere!

When we are starving and there is nothing but fast food, Taco Bell fresco menu is good, or just a taco or 2 is a good hold over. I have also been know to just order a slice of whole wheat bread from Arby’s and buy peanut butter and jelly at a truck stop to make a sandwich. In short my rules that I try to follow on the road for food are:

· Lots of water…like two to four liters a day. Fiji is my favorite. It also has Silica in it which they say strengthens your hair and nails. I think it does. Both are growing like weeds when I drink lots of it…I can’t remember the last time I drank soda or anything super sweet. I am a big fan of Vitamin water.

· Veggies and Fruit as much as you can, anything in its most purest natural form is the best for you.

· If I do go for the BBQ or dessert I just eat a couple bites and I let the boys finish the rest.

· I don’t really drink on the road besides for the shots of tequila at every other show! Oy…..

· Always opt for grilled or steamed. I try to avoid anything fried, and butter and dressings on the side. (You’d be surprised how many extra calories butter and dressing has). A good trick for salad, is dip your fork in the side of dressing and then into the salad, that way you will still get a little dressing, but not a whole glob if it.

· When we can get to a Whole Foods or a health market I stock up on Kombucha (great for digestion and overall well-being). I eat avocados by the half, oranges and tangerines. I hit up the salad bar for all the fresh & raw veggies, nuts, and a little bit of pasta. I make a big enough helping so I can eat half then and then the other half before the show. It keeps me full all day long. Yogurt is really good especially goats milk yogurt is really amazing for you.

· Basically anything that is prepared fresh not fried and has lots of spices vs. butter and oil (unless olive oil) is really great for you. I love the Whole Foods, because you can actually see what the ingredients are for the items in the deli case. Mostly everything is super fresh tossed with olive oil, salt and pepper or is made from simple fresh ingredients…nothing processed. I’m also a big fan of cayenne pepper/red pepper chili flakes and anything spicy like sirachi sauce and tapatio hot sauce.

So that is half the battle. The 2nd part is exercise.

Until tomorrow for Part III.

One of the questions I get asked the most is how I stay in shape and looking so good on the road.

I will tell you it’s no easy task but I can’t lie, I have been blessed with some pretty good genes. Maybe more importantly my parents always made us eat pretty healthy growing up. No junk food ever which is why we were always so stoked to go to our grandma’s house. She had this pantry with everything you could imagine, cookies, candy, chips, snacks, she had it all. Grams was good like that. She also made the best grilled cheese sandwiches, and fried catfish! And always had about 4 different flavors of Dryers ice cream in the freezer!

Anyhow, back to the road, and being healthy. I’ve been touring now for about 4 or 5 years, so figuring this all out has taken some time. All in all it breaks down to exercise and eating well. I’ve been pretty healthy all my life, who am I kidding? I’m a total health nut…I can smell the Whole Foods from miles away! I also grew up playing soccer, ice skating and then eventually shifting all my focus towards surfing in addition to strength training which is important since it helps with everything from posture, to breathing, keeping you flexible and strengthening your core.

All these things in a round about have helped my singing and even guitar playing. Overall by focusing on this stuff I have never felt better and it has definitely helped me as a musician.

It all starts with focus and a goal of being healthy but you have to translate that into you routine. I have a career that has me driving from town to town and city to city every night for 30-45 nights in a row. Yup touring pretty much screwed up my whole routine. You see I live in San Diego and I went from having all these daily activities at my fingertips plus being able to choose from about four healthy food markets in a 1 mile radius from my house to crappy hotel gyms/or no gyms and fast food…needless to say it was really depressing at first. Often I never even had time to even find a healthy market and it takes some real self discipline to get up an hour early before van call to get a workout in.

So here is my plan and the way I approach health and diet on the road. First and foremost, food. I don’t eat much dairy except I do love an occasional cheese plate and wine with my girl friends. I try to stay away from any dairy on the road mostly because it hurts my throat and singing. Soy lattes are a must every morning and sometimes a croissant. I read a book a while ago called, ‘The Fast Food Diet’. It’s a great book and generally tells you how you can accomplish a well balanced meal at fast food joints. Generally it’s not what you eat, but how much of it you eat. A calorie is a calorie whichever way you put it.

So on the road I eat meals, but small ones, little snacks every so often. A handful of chips here, lara bar there a banana and lots of water. Water fills you up, and keeps you hydrated especially when you are in moving in and out of different climates. I try to limit my meat intake, and only eat fish. But sometimes I indulge in the BBQ pulled pork…when you are in the middle of Alabama, you only live once!

Visit Tristan’s blog tomorrow for part two, where the singer shares her five-point plan to staying healthy on the run, only here on SheKnows!

Current mood: accomplished

Call me crazy but…

I have like 51,000 friends on this Myspace thing. If 10 percent of those 51,000 people bought the new record, I could sell like 10,000 records in my first week. I remember when “twentythree” came out, I was psyched that I sold 2,000 the first week.

But…if I sold 10,000 records my first week, or more…this would send a huge message to my label and the industry, that what we got here, is something special, genuine, real. I think we can do it!

So if you guys can, and have some extra dollars lying around, try to buy the record this week. I-tunes, your local record store, Best Buy, Target, wherever they sell it. Doesn’t matter where you get it…

For every artist, the first week is huge. And though I don’t need instant gratification, I know the longer it takes, the longer it will last, it would be pretty darn cool to achieve this goal.

So if you can get yourself a copy, your mom a copy, and tell 10 friends to buy a copy..I would love you, more than I already do…hard to believe that’s even possible I know, and I would be forever grateful.

This is where I put my hand out in front of me, and you all out your hands on mine, and we say go team, hut-hut, hike, 10-4, Roger that….whoot whoot!

I am feeling much better, and off to Nashville, ill be in touch :)

Big smiles and thanks for the support and thank you to everyone who pre-ordered the record. Every little bit helps!

XO TP

Whoops: New Record Out Now! Just realized something…

Ten percent of 51,000 is not around 10,000, its more round 5,000….that’s why I play music and don’t teach math. I have been thinking in 20 percent all day — anyhow — you get the gist of it, every little bit helps

:) TP

Editor’s note: Tristan Prettyman’s album “Hello” is currently number 12 on the iTunes charts after barely a week of release. All of her hoping and hard work has paid off, Tristan’s album debuted at number 27 on the Billboard Hot 200 charts. Artists sitting below her include the mighty Alicia Keys, Carrie Underwood, Miley Cyrus, Mary J. Blige and Snoop Dogg.

That’s some serious company our SheKnows’ blogger is keeping. Congratulations, Tristan!

Current mood: Sick

In the last couple days I have lost my voice, and gotten it back, lost it again, gotten it back, and today I woke up feeling like a baby gremlin covered in glass had made its home in my throat. I never like to cancel shows but i just went to soundcheck and tried to sing, and I nearly started crying at the sound that was coming out of me.

 I have been looking forward to this show and so stoked that it sold out. Philly is such a great town, and last time we played the World Cafe it was just so magical and intimate and lovely. I would never cancel a show unless I absolutely felt like it was necessary – tonight is one of those nights.

I just wanted to apologize to everyone who bought tickets, and came. I know some of you drove from hours away. I really feel horrible, but the last thing I want to do is struggle through a performance. You as fans deserve better than that, and i as a performer, know I can give better than that.

We are looking into dates to reschedule and will let you know as soon as we know. I hope you all can come back on the rescheduled date and we can have an amazing evening together.

I am going to see a throat specialist tomorrow and have been ordered to rest. So tomorrow’s show in Arlington, Virginia will be cancelled as well. We will reschedule as soon as possible, and I look forward to coming back and putting on one heck of a show!

Again, sorry for any inconvenience, but health has to come first out here on the road, otherwise it just sucks. So I hope you can understand. Thank you for supporting the music and being the best fans ever. I will see you soon! Hopefully better and healthier than ever, very shortly.

Hugs,

TP

Tristan sent in her latest post after scoring a pop culture coup. She was one of last week’s “The Hills” featured songs. After performing in the Rocky Mountains fresh from her “Hills” introduction to the world, Tristan filed this report.

The altitude proved to get the better of Matty last night. I only heard stories, but apparently, after having a late night at the tequila bar across the street from the Bluebird he came back to the hotel and proceeded to through pillows at Chris, who was fast asleep. Now in the van, we have ’Journey: Live from Houston in ’81’ blaring. Matty is in full force doing leg kicks and playing air drums. We are on our way to Fort Collins.

We had a great show last night in Denver at The Bluebird Theater. I love Colorado. We just drove by a motor cross track, where my brother Cody, out here tour managing us, went into full on 12 year old mode, making motor cross bike noises to the bikers going around the dirt track….rerrrr…reeeeerrrr….reeerrrr…raaaarreeerrr. Once a man, always a boy.

Just me and the boys out here on the road….It can get errr rather boy-ish….I am out numbered! Thank God so many girls come out to the shows… Though i prefer wood floors to carpet, i still appreciate the unique blend of people that we get to entertain every night. One girl last night blurted out in the middle of a song, ’I think about you all the time’…’Im not a lesbian though!’ and the girl next to her said, ’but i am!’. I love it, love it all. I also met the hottest asian guy of all time, he was sexy…Many a beautiful people we meet out here. So many beautiful, smiling people across the nation.

My fans are also turning out to be quite the photographers, sending in lovely photos from the shows every night. That is alot of creativity in one room, its inspiring! Check out the photos from last night at the Bluebird courtesy of Brianne Bradfield!

We are really stoked to be out here on the road. Whitley is out with us as well, charming his way across the US. He is pretty amazing, so make sure you come early to check him out. We smuggled him all the way from Australia, so we could share with you what all the fuss is about. Hes got a nice following in OZ, and will surely have one here over the next couple months. Get in on the action early, while you can!

Its still a trip to me, that this is my own tour. We are still warming up, but getting the hang of it everynight. Balancing the new tunes with the old. I forget sometimes, that i have only mostly toured by myself, and that is what most people are used to. The band is def a new territory. The key is balancing the stripped down version of the songs, and the full on versions with the band. Please let us know your feedback. We would love to know? What you are thinking?

Anyhow, well we are here…College Ave…here we come. Last time I played at the Aggie Theater we were with the Southland, there was about four people there and lots of shots of jagermeister. I also remember the people that missed the show and so I played a mini set for them backstage. Good times. Geez, I have been touring for a long time.

Long lived tour!

I want to go surfing now and kiss my boyfriend.

XO Tp!