Fail to plan, plan to fail - one of my top recommendations for achieving your health goals, feeling and looking your best, and living a healthy, balanced lifestyle is planning ahead. Traveling can be an exciting adventure, but it often disrupts our regular routines, including healthy habits. Whether you're on a business trip, family vacation, or solo journey, maintaining your health goals is crucial for enjoying your travels to the fullest. Here are some healthy travel tips to help you stay on track with your healthy habits while on the road.
Hydration is Key
Bring a Reusable Water Bottle
Staying hydrated is one of the most important aspects of maintaining your health while traveling. Dehydration can lead to fatigue, headaches, and decreased immune function. Carry a reusable water bottle to ensure you have access to water at all times. Many airports, train stations, and public places now have water refill stations, making it easy to keep your bottle topped up. I love packing my Larq water bottle when I travel. It actively self-cleans and improves water quality with PureVis™ technology to neutralize up to 99%* of E.coli from your water and bottle, and its lightweight single-walled stainless steel build makes it easy to pack. Packing individual electrolyte packs can keep you properly hydrated in warmer climates. I like BioSteel and Organika brands.
Prioritize Your Nutrition - Pack Vitamins*
Traveling can sometimes make it difficult to get all the nutrients your body needs. Bringing along a small container of your daily vitamins ensures you maintain your nutritional intake. Incorporating supplements like berberine, NAC, probiotics, omega-3, magnesium, and melatonin into your travel routine can provide numerous health benefits, from supporting your immune system and digestion to improving sleep, reducing stress, and keeping energy levels up.
Berberine:
Supports Metabolism: Berberine is known for its ability to support healthy blood sugar levels and improve insulin sensitivity, which can be particularly beneficial when your diet is less predictable during travel.
Aids Digestion: It has antimicrobial properties that can help maintain a healthy gut microbiome, reducing the risk of digestive issues from unfamiliar foods.
Boosts Immune Function: Berberine’s anti-inflammatory properties can help bolster your immune system, protecting you from common travel-related illnesses.
NAC (N-Acetylcysteine):
Antioxidant Support: NAC is a precursor to glutathione, a powerful antioxidant that helps protect your cells from damage and boosts your immune response.
Respiratory Health: It can thin mucus, making it easier to clear your airways, which is particularly useful if you’re exposed to different climates or air quality.
Detoxification: NAC supports liver function, helping your body detoxify more efficiently, which is essential when dealing with travel-related stressors and potential exposure to toxins (aka increased alcohol consumption 🙂).
Probiotics:
Gut Health: Probiotics help maintain a healthy balance of gut bacteria, which can be disrupted by changes in diet, water, and routine while traveling.
Digestive Support: They can alleviate digestive discomfort, such as bloating, diarrhea, or constipation, ensuring your digestive system runs smoothly.
Immune Boost: A healthy gut is closely linked to a strong immune system, helping you fend off infections and stay healthy throughout your journey.
Omega-3 Fatty Acids:
Anti-Inflammatory: Omega-3s have strong anti-inflammatory properties, which can help reduce inflammation caused by travel stress or long periods of sitting.
Brain Health: They support cognitive function, improving mental clarity and focus, which is beneficial when navigating new places and managing travel logistics.
Heart Health: Omega-3s promote cardiovascular health, helping to counteract the negative effects of prolonged inactivity during travel, such as long flights or car rides.
Magnesium:
Muscle Relaxation: Magnesium helps prevent muscle cramps and soreness, which can be common when traveling and engaging in more physical activities than usual.
Sleep Support: It promotes relaxation and can improve sleep quality, helping you adjust to new time zones and combat jet lag.
Stress Reduction: Magnesium plays a role in regulating the nervous system, reducing stress and anxiety, and promoting a sense of calm.
Melatonin:
Regulates Sleep: Melatonin is a natural hormone that helps regulate your sleep-wake cycle. Taking melatonin can help you adjust to new time zones and combat jet lag.
Improves Sleep Quality: It can enhance the quality of your sleep, ensuring you wake up feeling refreshed and ready to explore your destination.
Supports Immune Function: Quality sleep is crucial for a healthy immune system, and melatonin can help ensure you get the rest you need to stay healthy while traveling.
*Contact your family doctor before taking supplements to make sure it’s right for you, and do not interact with any medications.
Healthy Snacks on the Go
Having nutritious snacks on hand can prevent you from reaching for unhealthy options when hunger strikes. Here are some great options:
Fruits & Veggies
Bananas: Easy to pack and full of potassium. Consider purchasing a banana case to keep fruit fresh & protected.
Apples: Portable and fiber-rich. Pre-slice with a squeeze of lemon to keep them from browning.
Baby Carrots: Crunchy and packed with beta-carotene.
Snap Peas: Sweet, crunchy, and full of vitamins.
Cucumber Slices: Refreshing and hydrating:
Protein Bars
Kirkland Protein Bars: High in protein and low in sugar.
No Sugar Company Keto Bars: Perfect for a low-carb, high-fat diet.
Love Good Fats Bars: Great for a quick energy boost.
Buddha Bars: Great plant-based protein option.
Nuts and Seeds: Pre-make bags of trail mix that are a source of healthy fats, protein, and fiber:
Almonds: High in vitamin E and magnesium.
Pumpkin Seeds: Rich in zinc and magnesium.
Walnuts: high in omega-3 fatty acids.
Brazil Nuts: support hormone balance.
Other Packaged Options:
Inno Foods Grain-Free Granola: Great for adding to yogurt or eating on its own.
Jerky: Choose nitrite-free, low-sodium options for a high-protein snack.
Cheese Sticks: Convenient and calcium-rich.
Homemade Snacks:
Doing a bit of travel meal prep goes a long way, and is always appreciated when hunger strikes on the go. I love adding protein powder to homemade energy bites, banana bread, and muffins. Check out my recipe below for Protein Banana Bread Bites - super easy, high in protein & fiber, and low in sugar. Packing homemade snacks means you’re bringing along reusable containers and resealable bags that can be reused to pack healthy snacks for day trips while you’re travelling.
Grocery Store Essentials
Most hotels have a mini-fridge, which means you can stock up on healthy essentials from a local grocery store. This can save you money and help you stick to your dietary preferences. Some great items to consider are:
Fruits: Bananas, apples, grapes, and blueberries are perfect for snacking, don’t require chopping, and are easy to pack.
Vegetables: Snap peas and baby carrots are great for munching on the go.
Healthy Dips and Spreads: Hummus and almond butter pair well with fruits & veggies and provide a delicious and nutritious boost
Guacamole: Great with vegetable sticks or whole-grain crackers.
Dairy: Plain Greek yogurt is a versatile option that can be enjoyed alone or with added fruits, nut butter and granola.
Dark Chocolate: A healthier option to have on hand when you’re craving something sweet. Opt for varieties with 70% cocoa or higher for antioxidant benefits.
Healthy Restaurant Options
Fast food doesn't always mean unhealthy. Tim Hortons, Starbucks, Chipotle and Booster Juice are a few of my go-to restaurants when I’m travelling, and offer several nutritious options.
Egg Bites: These are a great source of protein and can be a perfect breakfast or snack.
Burrito Salad Bowls: Opt for a fresh salad bowl with your protein of choice to ensure you're getting your greens. Choose beans OR brown rice, not both.
Green Tea: Swap out sugary drinks for a soothing cup of antioxidant-rich green tea.
Smoothies can be a great way to get in your fruits & veggies on the go, and I love adding their boosters like ginseng, wheatgrass, and alfalfa (be mindful of the high sugar add-ons like frozen yogurt, sweetened nut milks & yogurt).
Move Your Body Daily
Keeping active is crucial for maintaining energy and reducing stress while traveling. Aim to incorporate movement into your daily routine, even if it's walking. Here are some easy ways to stay active:
Walk After Meals: Taking a stroll after eating can aid digestion and help you meet your daily step goals.
Explore on Foot: Instead of taking a taxi or public transport, walk to nearby attractions. This not only keeps you active but also allows you to explore more of your destination.
Hotel Gyms and Local Parks: Many hotels have fitness centers, or you can find a local park for a quick workout or yoga session.
By planning ahead and making conscious choices, you can maintain your healthy habits no matter where your travels take you. Remember, the goal is to enjoy your journey while staying true to your health and wellness goals. Safe travels and stay healthy!
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