Have you ever been discouraged when you come home from a trip 5 pounds heavier?
Or maybe vacationing royally messed up your digestive system and it takes you weeks to get back on track?
Ever been walking around a new place starving and the only quick options are fast food?
You’re not alone!
Seeing as it’s summer, chances are you’re one of the many who has been away from home more than usual. Traveling can be a frustrating time for a lot of people who are trying to maintain a healthy lifestyle and weight.
Being away from your kitchen (and your own nutrient-rich food stocked fridge, juicer and blender) can make it really easy to slip into old habits and give in to unhealthy choices. Often these are the most readily available.
However, if you’ve been watching our videos and reading our blog, you know that easy-to-grab “processed” food is often packed with ingredients you don’t need or want. Even if a vacation lasts only a few days, you can do some serious damage to your body and come home feel crappy.
I know you don’t want that. And I know if you have the right skills and the option to eat healthy you will!
So here are some awesome tips to help you maintain a good diet while away from home…
Remember – preparation is the key to success! And even if you ARE labeled the health nut or picky-eater… SO WHAT? Not everyone will understand your decisions or reasons behind adopting this amazingly beneficial lifestyle – and they don’t have to! Lead by example.
Following these tips can also help you save A LOT of money!
Don’t miss my super healthy and delicious power bar recipe at the end of the article!
Here are 11 ways to eat healthy while traveling and still enjoy your much deserved vacation!
#1 Pack Your Own Lunch (just can’t bring liquids)
Going on an airplane? Long car ride? There’s a big chance you won’t find good, healthy food on your trip. Why not pack your favorite food from home? The only thing you can’t bring are liquids on a plane!
Not only will this save you money, but if you bring something nutritious to eat instead of dealing with fast food or poorly made airline meals, you’ll feel better, more energetic and less moody when you arrive at your destination.
veggies and hummus
apples with almond butter
raw gluten free granola
homemade trail mix
veggie sandwich on organic bread (see Food Babe’s article to find the best bread available on the market!)
dehydrated apple chips
salad (you can pack this in a plastic container and put the dressing in a baggie and lay it across the top!)
#2 Choose WATER
Always choose waterover soda or other beverages. You wouldn’t believe the number of calories you can rack up by drinking sodas, flavored waters, energy drinks, etc. Not to mention lots of undesirable (downright questionable) ingredients.
If you like sipping soda on a plane because of nausea, try using essential oils instead. Sweet fennel oil, peppermint oil and ginger oil are all great options for digestive upset and nausea. Some companies have oil blends specific to these issues you can also try. Rub oil between your hands and cup around your face while you gently breathe in. You can also rub a drop directly on your belly or on your chest as well as on your pressure points.
Another big temptation during travel are cocktails and other fun party drinks. Here’s my advice: keep your waistline – skip the fancy drinks!
Cocktail hack – ask for a wine glass with sparkling water and extra lemons and limes. The comfort of the wine glass and the bubbly from the sparkling water has a way of tricking your senses. Zero calories! Plus, it’s delicious and refreshing!
#3 Skip Fast Food
This is huge. I know it’s tempting when you’re starving to give into the first restaurant you see. RESIST. It isn’t worth it. The food may satisfy an immediate hunger need but that’s about all it will do for you!
Find a healthy snack to munch on until you have better options. This brings me to our next few tips…
#4 Pack Healthy Snacks For The Hotel Room
Bring a cooler! Pack dark berries or green apples, veggies, lettuce wraps, quality protein (like chicken, boiled eggs or turkey) and nuts/seeds to munch on at night or when you’re resting. These also make great breakfast options so you can skip the room service.
Many hotel rooms also have a small refrigerator. If you came on a plane or were unable to bring a cooler, you can shop once you arrive and keep some simple items in your room.
#5 Keep A Healthy Snack In Your Bag
Always keep a good snack with you. Always. Nuts are super easy or an apple with some almond butter to keep you full until you can stop for a real meal.
This will tide you over when you’re starving and looking for somewhere to eat. Instead of picking the first burger joint you see you’ll have more patience to find something better.
This could make the difference between you giving in to fast food or not.
#6 Share Meals When Eating Out
As I’m sure you already know, restaurant portions are huge. If you know you don’t need all the food that will be served, find someone to split with. You can always order more later if it’s not enough.
If you don’t want to share, you can opt instead for a few different appetizers. These have smaller portions and often less calories than main dishes but are still fun and tasty!
Also… eat slowly. You’ll get fuller on less food and not be tempted to eat as much.
#7 Take OrganifiWith You
Nothing beats a glass of greens, superfoods and micronutrients when you’re on the go. Organifi comes in powder form, which you can take on planes and mix a scoop with water once you’re onboard.
Take probiotics daily and enzymes with any meal that you think might cause you stress. Keep them in your purse or travel bag.
These will also greatly reduce your risk of getting sick!
Our very own probiotic, Biotic Balance, doesn’t require refrigeration so they’re the perfect addition to your healthy travel kit. I have mine with me whenever I travel, whether it be for work or play!
#9 Find Farmer’s Markets
If you know you’ll have some time, find farmer’s markets where you’re going. This can be fun as you’ll get to know the local people and culture and maybe find some fresh fruits and veggies that you don’t see in your hometown.
#10 Find Local Restaurants That Use Local Products
Pick restaurants that serve local food. These will usually have the best food in the area and are locally run and managed. If you have contact with anyone living in the area you are traveling to, ask them where to go. If not, try looking for places online before your trip.
Check out this handy little guide to search over 25,000 hand picked restaurants and other sources of sustainable food around the world!
In doing this you not only get the healthiest options, but you support local growers! Kudos for being green!!!
And don’t be afraid to ask questions. That’s how you learn.
#11 Eat Often and Eat Light
If you starve yourself, you’ll eventually break down and binge. Or, you’ll have a miserable vacation! Starving yourself is NOT the answer.
Do the work to find good food and EAT well. Take care of your body!
A few words of advice…
You might not always have ideal options. Do the best you can. Don’t feel guilty if you’re not perfect, especially if you’ve tried your absolute best. That just raises cortisol, which stores fat… but that’s another segment altogether. We’ve got lots of posts about detoxing for those of you who have rough vacations and need help getting back on track. Make sure to check out our blog for more goodies!
Choose grilled over fried foods, choose meals full of veggies, have salads and fish and lean meats. Healthy food isn’t so hard to find if you know what to ask for and where to look.
Don’t be afraid to make special requests when eating out.
Remember how important your body and your health is.
You will NEVER regret coming home from a vacation where you did the best you could to eat well and feel well!
You WILL regret the times you come home with extra weight and feeling yucky because of poor food choices.
Do the best you can!
Here are some awesome recipes to make ahead of time and take with you on vacation!
½ cup dried cranberries (sweetened with apple juice)
Preheat oven to 350 degrees
Roughly chop nuts and mix with seeds, coconut oil, vanilla, cinnamon and nutmeg. Spread on a cookie sheet or rimmed baking pan lined with parchment paper, and sprinkle with half of the salt.
Toast in the oven for 2-5 minutes, stirring occasionally to be sure the nuts and seeds are merely toasted, not burned (keep a watchful eye).
Take pan out of the oven and let cool, then add the remaining salt and drizzle the honey over the top. Toast in oven for another 5 minutes, stirring often (I keep my oven cracked for this). Remove from oven, mix thoroughly with apricots and cranberries and let cool. It will be clumpy and sticky like granola when done. You should end up with 12- 14 quarter-cup servings (approximately).
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.
As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.
-Lynne, Longwood FL
I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!