Tips for traveling healthy:
1. Movement
Whether you are traveling for work or fun, it is important to get some movement in. Try a quick stretch in the morning before getting ready for the day. If you are like me, at home I get distracted with laundry and picking up messes and find it difficult to focus on me with those small pockets of time throughout the day or morning. At a hotel, especially if you are traveling solo, it’s just you and the coffee maker! Turn on the shower and do a 3-5 minute stretch to start your day while the water is warming up. Try getting in some movement by walking to a nearby restaurant for dinner instead of driving, walking around the town to explore at the end of the day, or even visiting the hotel gym before dinner.
2. Sleep
I get it. Your schedule and regular routine are off when you travel, and the strange bed and sounds make it harder to sleep. Try packing ear plugs or downloading a sound machine app on your phone. You can also try a Nod Pod to cover your eyes if the room isn’t as dark as you would like. My chiropractor swears this helps her fall asleep SO fast. Click here for Nod Pod information.
You can also pack melatonin if that’s your jam, but I like to take a little of my favorite magnesium powder (Click here to view) in either a small Tupperware or a Ziplock baggie. All you need is hot water, and you have your nighttime tea/natural relaxing sleep aid. This doubles as a constipation aid if you are prone to that during travel. Don’t forget your deep breathing exercises before you fall asleep!
3. Snacks
Have healthy snacks on hand so you aren’t tempted to grab junk in a pinch when you are on the go all day. I like Chomps beef jerky, small packs of nuts/seeds, and having an apple of banana in my purse. You’d be surprised how easy it is to at least find an apple or banana at the gas station, airport stand, or even hotel lobby. I always throw a couple Brazil nuts in my arsenal of snacks and have 1-2 a day. These serve as a snack and a supplement because they are packed with selenium! You can also grab travel sized nut butter packs and either eat plain or put on your fruit. This helps ward off hunger and stabilize blood sugar well. Dried fruit is another good option to have in your bag. I am not a huge fan of bars because they usually have a lot of sugar and preservatives/additives for texture (aka, weird ingredients you can’t pronounce). But if you really need to have bars on hand then I like to go with Lara Bars (Blueberry muffin or coconut cream flavors) or That’s It bars. Check out those labels! You want just a few ingredients that you know exactly what they are.
4. Protein
Pack a little protein powder (or collagen), green powder, or adaptogens in small Tupperware containers or Ziplock baggies. You can always dump a little powder into a water bottle and shake or add your collagen to your coffee or oatmeal from the hotel breakfast bar. Primal kitchen even makes vanilla coconut collagen in individual sized packets. Click here to view product.
If you are a coffee drinker, try this Instant coffee + adaptogens and get the best of both worlds. Plus, individual packets are easy to throw in your travel bag! Click here
5. Vitamins
Don’t forget your vitamins! Be sure to pack what you normally take or at the very least take Vitamin D, a probiotic (take before bed), magnesium (discussed previously), and a digestive enzyme. Digestive enzymes help digest food. A lot of people struggle with digestion issues while traveling because you are eating foods outside the norm for you. Enzymes will keep your tummy happy. At the very least pop a papaya enzyme with or after each meal. They are chewable and tasty. Click here to view supplements.
6. Water!
Grab a few extra bottles of water to have in your hotel room. It is easy to get dehydrated while traveling and sometimes hotel rooms don’t have a lot of bottled water available. You may even consider an electrolyte packet since my favorite, Salt Sole’, is a little harder to do while traveling Click here to view beverage.
7. Eating out
Try to get some protein in with each meal and get a variety of colors in for the day (eat the rainbow). Most places have a protein option with a side of greens at the very least. If you order salad, get the dressing on the side to control the amount or better yet, make your own dressing at the table! Ask for a little container of olive oil and a lemon. Mix lemon juice with oil and a dash of salt and voila! Starbucks has protein boxes with a hardboiled egg and some lighter options. A lot of restaurants have KETO friendly options to help cut down on the simple carbs or you can order a chicken sandwich or burger sans bun. Depending on your situation you can always pack and bring more food with you or visit a local grocery store and keep a few healthy options on hand, especially if your hotel has a mini fridge. They key is to be mindful and have a plan. Don’t let yourself get too hungry, slow down and take a few deep breaths before each meal and look at the menu for the restaurant ahead of time. Skip the appetizers and sub the fries or unhealthy sides for fruits, vegetables, or a salad.
Happy travels!
Did you know I now sell supplements directly from my website? Click here to see my products.
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