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It’s very normal to have trouble sleeping when you’re not in your own cozy, perfectly personalized bed. If you’re traveling for the holidays, being intentional with alcohol, staying active, minding your blood sugar, taking a sleep supplement, and sticking to your usual routine as much as possible will help you get the sleep you need to wake up refreshed and ready to ring in the last few days of the year.
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Travel and vacation is all about taking a break from the ordinary, but it’s often difficult to stick to your diet and wholesome nutrition when on the road and travelling with kids. There are restaurants, drive-thrus and buffet lines, time zone interruptions, cultural culinary delicacies and busy schedules. However, holidays shouldn’t un-do your family’s health goals, because you’ll all come home with more than just great memories: bloating, digestive upset and moodiness are all common consequences of travel nutrition sabotage!
Here are some helpful tips to help keep the family’s health on track while travelling with kids on vacation and even on one-day outings.
The worst culprit for sabotaging healthy eating are those moments when you’re off schedule, running around, coordinating activities and children and hunger strikes. This moment, affectionately known as ‘hangry’, is anger caused by hunger. It manifests as a cranky state from a lack of food. More precisely, ‘hanger’ is really a blood sugar crash and results in moodiness.
Whether you, your travel companions or children are hangry, the best prevention is having an arsenal of prepared and healthy snacks. I’m not talking granola bars, chips or Krispie squares, but rather a variety of nutritious, whole food snacks. Like their convenience-food counterparts, nutritious snacks must be portable, easy to grab and distribute, and simple to pack and store.
To make the most of your snacks and avoid ‘hanger’, follow the Protein-Fiber-Fat rule of eating to maintain blood sugar levels – which means include these three important nutrients in your snacks.
Here are some examples of blood sugar-balancing snacks:
Discover more meal and snack ideas for travel here.
If you’re planning to visit a warm destination, all you really need to pack for clothing is your bathing suit, flip flops and beach towels. So pack light and reserve a suitcase to bring your and your children’s favourite foodstuffs. Most airlines allow you to pack food as long as it’s in the checked luggage.
I always pack:
I also pack a small portable “bullet” blender, empty jars with lids (to shake a quick protein drink with water), reusable water bottles and insulated travel mugs. These accessories and food not only help with mornings, but they provide the comforts of home and help to establish a routine when you’re away. By starting your day by preparing your own breakfast, you’ll save time and money by not eating out, too.
Eating out is inevitable when it comes to travelling, holidays or day trips. But eating out doesn’t have to mean you feed your kiddos at all-you-can-eat buffets, greasy spoons or drive-thrus. Your family can certainly eat nutritiously when eating out, you just have to be conscious about your food choices.
On cruise ships and all-inclusive destinations, the buffet is generally part of the package deal. Buffet doesn’t have to mean all-you-can-eat! The first rule when navigating the buffet line is to only fill your plate once. Browse the buffet menu options with your children before everyone grabs a plate, and encourage everyone to pick their 3 favourite items. Having a tough time deciding? Most buffets rotate and repeat their selections, so chances are, you’ll have another opportunity to try a dish that piques your interest. Reserve half of your plate for salad or veggies and portion the rest of your plate with protein and whole grains.
When eating out at a restaurant, the same rules apply. Pass on the deep-fried foods, refined carbs and appetizers. Instead order salads (with dressing on the side), wraps and substitute fries, potatoes, pasta and rice with extra veggies. Most restaurants will happily accommodate your requests. Include a protein with your meal – if you’re ordering meat or fish, make sure it’s grilled or broiled as opposed to fried.
If you and your kids eat healthy on a regular basis, then travelling or eating out can often affect everyone’s regularity! That’s why when eating out, I suggest including a variety of veggies and pack a greens supplement in your suitcase.
Staying hydrated with water, supplementing with healthy fats from Omega 3s, and a good quality probiotic will help to keep you and your kids regular, aid in preventing traveller’s diarrhea and reduce chances of constipation.
Car rides, airport lines and long waits are also part of travelling, vacations and day trips. Make the most of these situations by periodically moving and stretching to keep the blood flowing. Kids have a lot of energy to burn, so this will help them work off that extra energy.
If you’re lucky enough to include an excursion or activity in your plans, then make sure to properly warm-up prior to exercising. And follow-up strenuous activity with a cool-down to prevent injury and sore muscles.
Be adventurous and have fun during your vacation. Take an opportunity to try something new and get out of your comfort zone. Look for active and family-friendly events and activities to stay moving. Keeping kids active and busy is also a great way to get them to sleep! A welcome reprieve for parents after a long day, right?
With these tips in mind, you and your family can travel healthfully and return from your vacation refreshed and relaxed – not immediately in need of another vacation!
What tricks do you have to keep nutrition on track when travelling with kids? Please share in the comments!
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Academy of Culinary Nutrition
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As we get more and more engaged in this healthy vibrant lifestyle, things we used to take at face value and accept as the norm, may no longer be normal or okay enough for us. While there are a growing number of options when traveling, it can still be a challenge to maintain health in a traditional travel environment. These healthy travel tips can help!
I once commented to a friend saying I wish I could just pack a bag and hop a flight for the weekend special at an all inclusive resort, but for me, that option is no longer an option. Knowing that the per guest food budget is usually around the $5 mark, makes me question what I’m eating, and how the staff are treated. The chemicals used in the cleaning products from what is sprayed in the bathrooms to what the sheets and towels are washed in are the things I like to avoid.
I also don’t like having plastic bottled water as my only option for drinking, or sitting on my balcony to find others on theirs smoking. And so it goes.
For most of my life, I didn’t think twice about these things. I now think a lot about them.
This has not stopped me from travelling however. It has simply changed how I travel, where I go and what the focus of my trips are. The simple goal for all my travel is that I want to return home feeling more refreshed, inspired, rested and restored than when I left. Simple. This goal doesn’t waver even when my travel is for business. When I travel for biz – there is always time for UnDiet living sweetness.
Years ago, I stayed at a very special place called Casa Bianca (pictured above). An estate house, that temporarily lived its life as a hospital, that has since been restored and converted into a guest house. I loved it because:
Check it…
Now that list might seem mighty long, but when you think about it, it’s actually not that tough to find as often all of those factors roll right on in together!
The strange, unique and special spots I have laid my head while travelling is all part of the experience for me. The Holiday Inn just isn’t my thing.
One of my most favourite quotes from my friend Scott, a photographer I met on a random island in Fiji in 2002 is this:
“Travellers don’t know where they’re going. Tourists don’t know where they’ve been.”
To actually break this down, I will offer you my five main healthy travel tips for truly having a healthy holiday!
This is a non-negotiable for me at this point. With so many options via AirBnB, HomeAway and VRBO, you can find an affordable, comfortable spot to stay anywhere in the world. With a kitchen you are able to:
Before you leave home, do a little searching around the area you’ll be going to.
This list may seem lengthy but once you get the travel staples, it’s really not. Even bringing all of these essentials, I can still travel for weeks at a time with carry on only. It’s one of the most awesome things about using all natural filler-free products. You often require only tiny amounts to get the job done, whether it’s a dropper full of laundry soap or a single drip of oil to moisturize your whole face.
Discover more about my travel essentials right here.
Unexpected things often come up when we travel – whether it be delays, weather challenges or just plain old getting lost. Always have a few snacks prepped and ready to go.
Find more meal and snack ideas for travel here.
Healthy holidays are going to include action! Know what you love, what you want to try and bring the right shoes and ensemble to make sure nothing stands in your way. Seeing places by foot and bike are some of the most interesting, freeing and fun ways to explore a new place. You may not go the same distance, but you’ll certainly remember where you were!
What are your healthy travel tips?
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Meghan Telpner
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As we get more and more engaged in this healthy vibrant lifestyle, things we used to take at face value and accept as the norm, may no longer be normal or okay enough for us. While there are a growing number of options when traveling, it can still be a challenge to maintain health in a traditional travel environment. These healthy travel tips can help!
I once commented to a friend saying I wish I could just pack a bag and hop a flight for the weekend special at an all inclusive resort, but for me, that option is no longer an option. Knowing that the per guest food budget is usually around the $5 mark, makes me question what I’m eating, and how the staff are treated. The chemicals used in the cleaning products from what is sprayed in the bathrooms to what the sheets and towels are washed in are the things I like to avoid.
I also don’t like having plastic bottled water as my only option for drinking, or sitting on my balcony to find others on theirs smoking. And so it goes.
For most of my life, I didn’t think twice about these things. I now think a lot about them.
This has not stopped me from travelling however. It has simply changed how I travel, where I go and what the focus of my trips are. The simple goal for all my travel is that I want to return home feeling more refreshed, inspired, rested and restored than when I left. Simple. This goal doesn’t waver even when my travel is for business. When I travel for biz – there is always time for UnDiet living sweetness.
Years ago, I stayed at a very special place called Casa Bianca (pictured above). An estate house, that temporarily lived its life as a hospital, that has since been restored and converted into a guest house. I loved it because:
Check it…
Now that list might seem mighty long, but when you think about it, it’s actually not that tough to find as often all of those factors roll right on in together!
The strange, unique and special spots I have laid my head while travelling is all part of the experience for me. The Holiday Inn just isn’t my thing.
One of my most favourite quotes from my friend Scott, a photographer I met on a random island in Fiji in 2002 is this:
“Travellers don’t know where they’re going. Tourists don’t know where they’ve been.”
To actually break this down, I will offer you my five main healthy travel tips for truly having a healthy holiday!
This is a non-negotiable for me at this point. With so many options via AirBnB, HomeAway and VRBO, you can find an affordable, comfortable spot to stay anywhere in the world. With a kitchen you are able to:
Before you leave home, do a little searching around the area you’ll be going to.
This list may seem lengthy but once you get the travel staples, it’s really not. Even bringing all of these essentials, I can still travel for weeks at a time with carry on only. It’s one of the most awesome things about using all natural filler-free products. You often require only tiny amounts to get the job done, whether it’s a dropper full of laundry soap or a single drip of oil to moisturize your whole face.
Discover more about my travel essentials right here.
Unexpected things often come up when we travel – whether it be delays, weather challenges or just plain old getting lost. Always have a few snacks prepped and ready to go.
Find more meal and snack ideas for travel here.
Healthy holidays are going to include action! Know what you love, what you want to try and bring the right shoes and ensemble to make sure nothing stands in your way. Seeing places by foot and bike are some of the most interesting, freeing and fun ways to explore a new place. You may not go the same distance, but you’ll certainly remember where you were!
What are your healthy travel tips?
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Meghan Telpner
Source link
[ad_1]
As we get more and more engaged in this healthy vibrant lifestyle, things we used to take at face value and accept as the norm, may no longer be normal or okay enough for us. While there are a growing number of options when traveling, it can still be a challenge to maintain health in a traditional travel environment. These healthy travel tips can help!
I once commented to a friend saying I wish I could just pack a bag and hop a flight for the weekend special at an all inclusive resort, but for me, that option is no longer an option. Knowing that the per guest food budget is usually around the $5 mark, makes me question what I’m eating, and how the staff are treated. The chemicals used in the cleaning products from what is sprayed in the bathrooms to what the sheets and towels are washed in are the things I like to avoid.
I also don’t like having plastic bottled water as my only option for drinking, or sitting on my balcony to find others on theirs smoking. And so it goes.
For most of my life, I didn’t think twice about these things. I now think a lot about them.
This has not stopped me from travelling however. It has simply changed how I travel, where I go and what the focus of my trips are. The simple goal for all my travel is that I want to return home feeling more refreshed, inspired, rested and restored than when I left. Simple. This goal doesn’t waver even when my travel is for business. When I travel for biz – there is always time for UnDiet living sweetness.
Years ago, I stayed at a very special place called Casa Bianca (pictured above). An estate house, that temporarily lived its life as a hospital, that has since been restored and converted into a guest house. I loved it because:
Check it…
Now that list might seem mighty long, but when you think about it, it’s actually not that tough to find as often all of those factors roll right on in together!
The strange, unique and special spots I have laid my head while travelling is all part of the experience for me. The Holiday Inn just isn’t my thing.
One of my most favourite quotes from my friend Scott, a photographer I met on a random island in Fiji in 2002 is this:
“Travellers don’t know where they’re going. Tourists don’t know where they’ve been.”
To actually break this down, I will offer you my five main healthy travel tips for truly having a healthy holiday!
This is a non-negotiable for me at this point. With so many options via AirBnB, HomeAway and VRBO, you can find an affordable, comfortable spot to stay anywhere in the world. With a kitchen you are able to:
Before you leave home, do a little searching around the area you’ll be going to.
This list may seem lengthy but once you get the travel staples, it’s really not. Even bringing all of these essentials, I can still travel for weeks at a time with carry on only. It’s one of the most awesome things about using all natural filler-free products. You often require only tiny amounts to get the job done, whether it’s a dropper full of laundry soap or a single drip of oil to moisturize your whole face.
Discover more about my travel essentials right here.
Unexpected things often come up when we travel – whether it be delays, weather challenges or just plain old getting lost. Always have a few snacks prepped and ready to go.
Find more meal and snack ideas for travel here.
Healthy holidays are going to include action! Know what you love, what you want to try and bring the right shoes and ensemble to make sure nothing stands in your way. Seeing places by foot and bike are some of the most interesting, freeing and fun ways to explore a new place. You may not go the same distance, but you’ll certainly remember where you were!
What are your healthy travel tips?
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Meghan Telpner
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It was a super-hot Friday in July, and I was meeting my dear friend and her 2-year-old at a park in Clinton Hill, Brooklyn. You see, her daughter goes to a preschool where they speak French to the bébés, and my friend said my sneakers made me look like one of the French moms she sees at the preschool.
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Hannah Margaret Allen
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A wanderlust at heart, I tend to spend more time away from than I do at it. Still I used to find myself in the same frustrated state the day before each trip, struggling to fill my suitcase with everything that I needed. But then my family gifted me a pair of packing cubes, and I became a total convert to the organization hack. It simplified the entire packing process, and I finally felt like I wasn’t overpacking for my trips.
But even though packing cubes are a pretty well-known travel essential at this point, not all of them are created equal. Avid travelers know you need something well-made, affordable, lightweight, and flexible to make the most of your coveted suitcase space. These nylon packing cubes hit all the marks—and then some.
The base of the 8-piece set is three zipper bags with mesh fronts. Each packing cube is a slightly different size, so it’s easy to play Tetris to accommodate the dimensions of your luggage.
My favorite feature is the mesh front; it allows you to see what clothes you packed (and those you didn’t). And while some might complain the mesh ruins the compression of the cubes, I’d argue that the straps in the two larger zipper bags serve the same purpose.
The set also comes with dedicated underwear, socks, and laundry bags. As someone who likes to make the most of my trips with some physical activity—whether it’s short runs, hikes, or strolls—the last one is an essential. I can keep my dirty clothes separate from the rest of my clean gear, trapping the not-so-fresh scent of old sweat.
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Carleigh Ferrante
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As someone who tries to travel light, packing footwear is always a challenge for me. Chunky heels may complete a nighttime look, but they’re way too bulky to be carry-on-friendly. Slim sandals may have the smallest footprint, but they often lack the support needed for sightseeing (unless they’re walking sandals).
So for this latest trip, I opted for my Pons Avarcas, which seemed like the ultimate solution to my footwear struggle, as they were compact and comfortable.
I was pleased to find the shoes took up minimal space. The malleable leather tops folded into the soles of the shoes, so they easily squeezed in between my clothes.
When I arrived at my destination and took the sandals out of my suitcase, the uppers bounced back to perfect form and were ready to go with pretty much every outfit I’d brought with me.
The classic, unfussy look of the lightweight leather shoes (I have them in light brown) paired nicely with sundresses, jeans, and shorts. I also traveled to a few different climates and found that they fit in as well on the beach as they did in a mountain town.
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Emma Loewe
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I work long hours for a global foundation based out of Switzerland, while also running my own executive coaching business and hosting a podcast. Having so much going on is exciting to me, but it can also be stressful. Getting enough sleep is one thing that helps me stay on top of it all.
But earlier this year, traveling sent my sleep all over the place. No matter where I was in the world—from Europe to Dubai to Seoul—I would wake up in the middle of the night and struggle to fall back asleep. Lingering stress from the day would keep my mind active for hours. I’d often wake up at 2 a.m., stay up for 2-3 hours before falling back asleep, and then have my alarm go off at 6 a.m. for morning meetings. This horrible and exhausting cycle would carry over when I was back home too.
As someone who is used to getting pretty good sleep, this really impacted me. I had more trouble focusing during the day, found it difficult to stay on top of workouts, and had more cravings for unhealthy food. All in all, I just didn’t feel as sharp, and I knew I had to do something about it.
I tried a few sleep supplements like melatonin and magnesium, but they either did nothing for me or made me wake up feeling groggy and foggy. In my search for alternatives, I came across mindbodygreen’s sleep support+ formula. Right away, the ingredient combination (magnesium bisglycinate, jujube, and PharmaGABA®) stuck out to me. I’m certified in integrative health and nutrition, so formulas that incorporate more natural ingredients always appeal to me. The jujube fruit, in particular, was something I’d never seen in a sleep supplement before and I was curious about it. Plus, I knew that mindbodygreen is a trusted brand in the health space, so I decided to try it out.
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Nicole Colwell
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