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Travel Tips.

Travel Tips.

Traveling can be stressful for a multitude of reasons. But worrying about staying healthy on the go shouldn't be one of them. After countless voyages of trial and error, here are a few of my go-to travel tips to stay feeling fresh when on vacation, on a long car or bus ride, or simply visiting friends and family out of town.



If you feel as though your digestive tract is hypersensitive, sometimes it’s best to forego eating on flights. The change in air pressure can cause digestive discomfort that is only made worse by having a full belly. And usually, the snacks available on flights are loaded with sodium only contributing to that nasty bloated sensation.  My biggest suggestion to curtail this issue would be to eat a nutrient dense meal before you go loaded with proteins and fats. For example, two poached eggs over a bed of spinach and kale w/sliced avocado and seasoned with olive oil, apple cider vinegar, and lemon, served with a side of berries and a big cup of coffee (black). Bring along an empty water bottle with a few cut up slices of lemon (I would add a dash of cayenne too!) and fill it up once you get through security. Sipping on lemon and cayenne is a great detoxifying drink that will leave you feeling cleansed, and hydrated. Once you land or arrive at your destination, go grab a delicious meal!

On a long voyage.


If you’re traveling on a flight longer then three or four hours, pack a proper meal. Load it with heaps of vegetables and a good source of protein and fat to keep you feeling full and satiated. This could be spiraled zucchini with avocado, pumpkin seeds, chia seeds, flax seeds, diced chicken or turkey, and any and all veggies you can think of –tomatoes, cucumber, olives, the world is your oyster! Load on all the spices and antioxidant superpower seasonings like cayenne, turmeric, oregano, and thyme. Worried about if it smells? Don’t be. Your health is more important! Packing food is not only a great way to save money but typically (actually I know this to be a fact) airline foods are LOADED with sodium, preservatives, added sugars and most of the time it’s not even real food in those little containers. Bring along your favorite tea as well! This doesn’t cost anything and is a great way to avoid sugary beverage pitfalls.

Pack healthy snacks!

If you’re anything like me, your day basically revolves around all the times you can eat. Hey, no shame. So long flights can be somewhat difficult because I find I get hungry every hour. And let me tell you, there is NOTHING worse than being stranded on a seven-hour flight without a morsel of food around. So what I do to avoid situations like these is by packing snacks I won’t feel guilty about eating all of because I also have a problem with portion control. I’m known to bring a whole avocado, banana, apples, mixed nuts, RX bars and sprouted granola with me when I travel so I always have something healthy to nosh on. I have even packed hard boiled eggs with me. You may want to think twice before agreeing to travel with me.




You know Airborne and Emergen-C? Those are both products that are essentially, “expensive pee,” as my co-worker so eloquently calls it. And it’s true. Those products are just glorified health schemes that are really just sugar which you end up peeing out. Instead, try bring hydration tabs! They are great to pop into your water making it not only taste better but also helps you stay hydrated. The more you drink, the more toxins you are able to flush out of your body keeping your immune system strong. And the stronger your immune system is the less likely you are to get sick when you finally arrive at your destination. So DRINK UP!

My go-to tab is Tri-Berry. It is absolutely delicious, and I love putting it in sparkling water to sip on throughout the flight. Not only does it deter me from drinking other naughty drinks (*coke zero*) but it keeps me properly hydrated being that it is jam-packed with electrolytes.


Move yo body.

GET UP. Every hour, on the hour, take a walk/stretch break. Move your legs and get that blood flowing. Not only is this a great thing to do to avoid muscle cramps, but it also keeps your digestive tract moving so that you don’t get too gassy and end up pissing your neighbor off because of all the silent but deadly’s you’re emitting. Wearing compression socks are also really useful in maintaining good blood flow to the appendages so that when you are finally at your destination your legs won’t be too stiff. Even simple stretches like bending over to touch your toes, or straightening your arms above your head and pulling each wrist from side to side are great full body energizers that will leave you feeling hopefully a bit refreshed.

Workout before you go.


If you can manage it, I always recommend getting in a proper sweat before a long voyage. For me, even if that means waking up at 3:00 AM, it’s usually worth it. Sitting down all day drives me bananas, so knowing I was able to move and get a little energy out before the flight definitely helps. PLUS-getting a workout in will make you more prone to sleeping on long flights which can make the difference between an agonizing and a pleasant voyage. If you absolutely cannot workout before your flight, try packing a few light-weight bands and tubes.


Easy tools to pack:

  • resistance bands
  • jump rope 
  • resitance tubes 

On a layover, or in the middle of the flight these tools make it easy to bust out a couple reps of various exercises (and hold you accountable). 


Buy it before you leave.

This one speaks for itself. Everything in airports are more expensive. The more you can pack and bring with you ahead of time, the happier your wallet will be! For example; buying magazines, chewing gum, headphones and neck pillows are all essentials for me when traveling and when I bring them from home I save a small fortune and can then afford to spend a little extra on a cup of coffee in the airport terminal as I wait for my flight four hours early because I am ridiculously early to every flight. No shame.


Run Hapi and Healthy,


Nutrition Tips.

Nutrition Tips.

Don't give up.

Don't give up.