7 Easy Tips To Stay Healthy When Travelling


Your commitment to sustaining a healthy diet doesn't have to fall by the wayside when you travel.

Being out of your normal 'at-home' routine can easily lead to poor meal and snack choices when you're on the road.

But there are come easy ways you can still nourish yourself with delicious, wholesomeness when you don't have your fridge or pantry travelling with you.

Nomadic people managed it for centuries. And you can too with some simple tips and basic rules to follow. 

Why You Should Eat As Healthy (As Possible) When You Travel

No one is saying you shouldn't enjoy a dinner out or some indulgence when you travel, but traveling—especially in different time zones—can add chaos to your body clock and deplete your immune system. 

Even if these effects are short term, common problems that show up when travelling include:

  • Digestive issues and bloating
  • Sleep deprivation and irritability
  • Dehydration and headaches
  • Skin dryness and irritations
  • Muscle and joint stiffness and soreness 

One of the easiest ways to prevent or mitigate these travel-induced issues is to fuel our body with clean, whole food. This will allow your system to operate at prime so you enjoy more of your travels. 

How to Eat Healthy When Travelling

1. Bring the Staples

It takes precious little time and effort to bring some essential, healthy and healing foods with you on your travels. Our favourites include:

  • Raw nuts & seeds e.g. brazil nuts, macadamias, almonds & pepitas
  • Dried fruit e.g. apricots, mango & dates
  • Raw Honey (Use in place of processed sugars and sweeteners that 
  • Avocados (the most versatile, satisfying quick fix food on the planet)
  • Coconut Butter (loaded with 'good' fats to keep you satiated and a GREAT source of plant-based protein)
  • Extra Virgin Olive Oil (small bottle to drizzle on salads & greens)
  • Coconut Milk (Handy to have in place of regular pasteurised dairy milk which is common in airports, flights, roadhouses and cafes)
  • Apple Cider Vinegar (A tablespoon after a long trip and/or after a meal will boost digestion)
  • Natural Sea Salt (an absolute 'must' on flights and when travelling anywhere)
  • Pulse Raw Food (the ultimate 'take anywhere' nourishing snack food)
  • Lemon Essential Oil (Add to your drinking water to support healthy digestion, particularly during flights and when you rise in the morning)

Pick and choose which of these staples suit you best, but the more the better.  You'll find if you start getting into the habit of taking 2 or 3 of these with you, each time you travel you'll never want to leave home without them.

Another travelling favourite is our savoury Cornucopia Epicurean Snack, which is made from organic dry roasted corn kernels, nuts, seeds, sea salt & spices.

2. Choose wisely from the travel options

Whether you're on a long haul flight, stopping by a roadhouse cafe or visiting a new restaurant in a local town, with a little consciousness, there are always healthier choices you can make.

When you're on the road outside your normal routine, you don't want to over eat or load up on foods that will weigh you down or potentially cause any of the problems listed at the start of this blog.

Typically the 'side-dishes' are the place to look where you'll find salads, steamed vegetables, roasted potatoes, and other healthier options. 

Another tip for eating healthy when traveling: don't be afraid to ask for what you want. If you see there's a hummus dish on the menu and you'd like that with a side of beet salad, ask your server if you can get it.

99% of the time, restaurants are happy to oblige.  Finally, reach into your bag and use one or two of your staples e.g. Sea Salt, Lemon Oil and Olive Oil will be your best friend.

 3. Stop At A Local Grocery Store 

There are markets and grocery stores just about anywhere you'd be traveling, so once you reach your destination, visit one to grab a few items like bottled water and to top up on any of the staples we recommend. Pick up fresh a few pieces of ripe fresh fruit as well.

Just be sure to confine your shopping to whole foods as much as possible. Processed foods are packed with harmful chemicals and additives. 

Learn more: Cancer Causing Chemicals in Supermarket Foods

Whole Food Diet Tip: Bring a cooler bag with a mess kit. This way, your perishable foods will stay fresher, longer, and you have a plate, bowl, cup, and utensils on-hand in the event you need to make yourself a meal on the road. 

4. Stay Hydrated

Dehydration is a real risk of traveling because you're outside of your normal routine.

Bring a (non-plastic) water bottle with you when you travel and keep it topped up with clean, fresh water at all times. Sip from it regularly and add a drop or two of Lemon Essential Oil. Aim to drink 2L of water per day. 

Learn more: Water: Nature’s Best & Why It’s Critical to Life

Also, to get a healthy hit of antioxidants as well as hydration, our R-AW Juice Powders are also popular choices when travelling due to their super convenience and travel-friendly packaging.

5. Remember to Stay Active

Any time you travel, you're usually sitting for long periods of time.

This can cause stiffness within the muscles and joints and a lack of healthy blood flow to keep your body performing its normal functions.

You don’t have to go to a gym, run a marathon or skip rope up at the airport, but any type of regular walking and stretching will do wonders to keep your body in good condition and your mind alert.

What’s more, exercising while traveling can assuage some of the negative effects of travel-flux. Jet lag in particular, can cause digestive upsets and mental fog, which can all be alleviated with a little movement before, during and after the flight. 

If you want to step things up a little in terms of exercise when you travel, learn more in: Top Low-Impact Exercises for Health & Wellness

6. Limit or Avoid Alcohol

Many people tend to over-indulge in alcohol when they travel, which can put a serious strain on the body systems, not to mention. In addition to making your system (and metabolism) sluggish, the hormonal flux caused by drinking too much alcohol results in intense cravings the following day.

When hungover, our bodies crave fatty, sugary foods to get a fast-fix of quick energy. The reason? We’re mentally and physically depleted. 

Remember that alcohol is a drug, and drugs often do our bodies more harm than good. Try not to fall under the pressure to “live a little” on vacation. While whether or not you choose to drink is up to you, rest assured you’ll always live a lot more without the nullifying effects of alcohol. 

Learn more: Alcohol: Keys to Overcoming Dependency & Abuse. 

7. Try to Regulate Your Sleep

So many of us arrive home from vacations feeling more tired than when we left. Overburdened schedules and slow-recovery from jet lag can be part of the problem, and unfortunately, when you don’t sleep well, you don’t eat well either. 

Poor sleep leads to imbalances in the hormones leptin and ghrenlin—two of the hormones that regulate satiety and hunger, respectively. The result is that we often feel more hungry than we really are, and (like when our bodies are hungover) we crave those high-energy, fast, fatty and sugary foods.

An easy way to get your sleep on track is to allow yourself an entire day of rest when you arrive at your destination. Pack some pure lavender essential oil to help you relax and unwind. 

The simple act of prioritising rest will allow you to enjoy your trip more, and make healthier, more focused choices free from the fog of jet-lag.

Learn more: Natural Ways to Promote Deeper Sleep & Improve Its Quality. 

Taking these few minutes to learn how to eat healthy when traveling will be one of the best investments you make in your trip and your overall wellbeing.

Nourishing your body with whole foods and supporting your clean eating goals with proper lifestyle habits will ensure you feel your best so you can fully (and healthfully) enjoy your travels. 

Tolman Self Care.


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