01 Apr Travel Tips – Feel Your Best While Away

Travel, vacations and get aways are often a different set of tools we are using to keep nutrition goals in line while still enjoying these special moments away from home and out of routine.

While getaways are meant to be a way to down shift from the day to day, there are many things you can continue to implement to feel your best while away, and more importantly when you get back.

Who wants to feel bloated, constipated, tired, headachy, and like you need a full week to recover from vacation?

I don’t have time for that, do you?

The habits and routines you are creating for yourself should be strategies you can utilize in different settings, while they may look different.
For example, at home you may do programmed strength workouts. While traveling you may focus on walks, running, or try a new local studio with fitness or yoga classes. The movement you are doing may look different, but it all matters!

Your meals may look different in terms of food options, but you can still focus on having adequate nutrients from sources of carbs, protein, fats and some produce at most meals.

It can be helpful to focus on how you want to FEEL, rather than focusing on losing weight or the scale in general while away. Maintaining the progress you have made during this time is a great intention. It’s important you have the flexibility to enjoy cultural foods and drinks while away and not feel guilty about it. Food is a large part of our life experiences, and absolutely meant to be enjoyed. But there are also SO many other wonderful aspects of getaways to focus on.

Where can you go to explore and get in natural movement?
Who are you looking forward to spending quality time with?
What are the amazing views and mild temps you are able to enjoy?
How great to be able to get some extra rest and sleep.
The gift of not having to be somewhere at every moment of the day.
Having leisurely mornings and peaceful evenings.

Focus on the opportunities you do have.

There are so many opportunities you do have to nourish yourself in non food ways.

Depending the method of travel you are taking, food options can look different.

In the Car

Pack your main meal and snacks.
Depending how long your drive is, this can look different ways. If you are going to be driving through a meal, bring it with you. This avoids waiting too long between meals and then becoming overly hungry or ravenous. At that point all intention of mindful intentional eating are out the window! It can also be tricky finding a place to stop for food that is actually what you want or that has healthier options. Bringing food with you on car ride trips is super helpful to avoid, hoping it works out!

If you bring foods you enjoy – this is also faster, cheaper and easier.

Keep It Simple
Bring a cooler
Pack foods in airtight containers

IDEAS
Hummus or tzatziki dip and veggie sticks (carrots, peppers, celery, cherry tomatoes) or rice cakes, whole grain crackers with dip
Greek yogurt, granola, fruit
Drinkable yogurts or premixed protein drinks
Sandwiches or Wraps
PB on Whole Wheat bread or pita with fruit & a pre made protein drink
Quinoa black bean salad with chicken or tuna salad (Click here for Recipe option!)
Protein bar
Boiled eggs with s&p siracha & whole grain crackers
Chicken or tuna salad and crackers to dip
Fresh and dried fruit
Trail mix
Popcorn

On the Plane

Instead of spending money on expensive salty foods – save time and money by being prepared.

You can bring food through security, they will only question if liquids are greater than 3oz. Yogurt is actually considered a “liquid” and it is usually in a 5oz container, so not the best option to pack. If you are bringing salad dressings, bring small (1 oz) dressing containers.
Pack protein food sources – as these are usually harder to come across while traveling. Protein bars or protein powder can be easy portable options.

*Tip: For every 1 hr of flying you want to drink an additional 8oz of water – the cabin pressure has lower humidity levels and is dehydrating. Part of “jet lag” is often dehydration.

Bring a reusable water bottle you can refill once you are through security and have with you throughout your trip.

At the Hotel

Do some research ahead of time and look up where the closest grocery store is.
Request a refrigerator and microwave or a room with a small kitchenette. That way you can store leftovers and have simple food options to make between meals out.

Most hotels have a mini fridge, and some also have a microwave in a standard room.
You can easily store fruit, yogurt, protein drinks to add to breakfast items served. Use hotel oatmeal and add toppings like nuts and fruit for more fiber. On a recent trip I used the hotel oatmeal and mixed in protein powder with fruit, peanut butter, and yogurt. You can also use the toasters at the breakfast stations to toast whole grain bread or an english muffin. Add eggs or other protein sources with your carbs at breakfast.

Book End Your Day

The start and end of your day is typically when you know you have a landing spot.
Drink water, have a balanced breakfast to start your day.
End your day by making sure you are still taking care of yourself. Wash your face, brush your teeth and get some sleeps at a reasonable time 🙂

Try to make at least one meal per day – whether you pack it with you or prepare it where you are staying. Eating out every meal can add more fat, salt and carbs than you realize just by preparation methods. Enjoy yourself, go out for amazing meals and food, but also respect your body by giving it the nutrients it needs to feel your best. Listen to fullness cues, and save leftovers for later if entrees are more than you need for that meal.

Getting Back

It’s not a great feeling when you get back from vacation and rush back into the day to day schedules, without taking the time to set yourself up with nutrient dense, feel good food options for the week. Take some time during the end of your trip or while traveling back to look ahead at the week and do some planning. Write out meal themes, build a grocery list. Make sure you hit up the grocery store right when you get back into town, or schedule groceries to be picked up or delivered. This will ensure you have the options you need to build balanced, satisfying meals and help to minimize meal time stress during the week.

I love helping my nutrition clients create routines and rhythms they appreciate getting back into when back from trips. I always look forward to getting back to the habits that support me and help me feel my best after being away!

Comment Below and let me know what was most helpful!

I would love to know if you have any trips coming up or what your challenges have been with staying on track and feeling your best while away?

Here for You,
Jennie