Traveling and Staying Healthy
( It can be done, and deliciously! )
With a little preparation, your travel days do not have to be filled with refined and processed foods that leave you feeling terrible, tired and puffy.
Here are a few tips and tricks to help you eat well and feel well while traveling.
First, it is so important to stay hydrated when you are traveling. Even short flights can take a lot out of you, with the to and fro, recycled air and usually messed up sleep patterns. So, hydrate, hydrate, hydrate! If you are well hydrated you will also be less likely to succumb to sugar cravings.
I used to think you could not travel with any fresh fruits or vegetables, but thankfully this is not true. Check the travel guidelines for the country you are traveling to, and then you can prepare and pack accordingly.
I always pre-cut carrot sticks and cucumbers (good for helping to stay hydrated as well as a great snack with a little crunch). My children love green beans raw, so they come with us too. Fresh blueberries are an absolute favorite filled with all of those anti-oxidants and vitamin C! Grapes are a big hit, and again help with hydration.
Now, neither myself, my husband or my children can feel sustained on fruit and veggies alone so I like to add in some fun things with hidden healthy ingredients.
One of my favorites is home-made granola bars. They are chewy, sweet, filling and can camouflage an arsenal of power-house foods, such as hemp protein, a blend of ground flax, sesame seeds, pumpkin seeds and ground Goji berries … the possibilities are endless! I do sprinkle vegan chocolate chips on top to help get my children excited. They are also quite hardy so they travel well without getting messy.
1 1/4 cup gluten free crispy rice
1 cup gluten free oats
2 Tbsp ground flax seeds or Chia seeds
2 Tbsp chopped or ground seeds
2Tbsp hulled hemp hearts
1 tsp cinnamon
1 tsp vanilla ( I LOVE ground vanilla bean powder, is so soooo delicious!)
1/4 cup dried fruit
1/2 cup brown rice syrup
1/3 cup nut butter of your choice ( I most often use almond butter. You can also keep them nut free by using sunflower seed butter)
Prepare a 9×9 baking pan by lining with parchment paper.
Mix dry ingredients together.
In a small sauce pan over low heat mix together the nut butter and brown rice syrup, just until blended and creamy. If you are using vanilla extract instead of powder add it here.
Transfer the wet ingredients into the bowl with the dry ingredients and mix, mix, mix. It really helps to get your hands in there and really blend together.
Transfer to the prepared pan and press. I use my potato masher so that I can get it nice and compact. If you would like to add chocolate chips on top, press partially, sprinkle the chips on and press again.
Place in the refrigerator for at least an hour. When ready, cut as you would like.
I sometimes pre-make these and keep them in the freezer for an anytime snack.
Mini muffins are another favorite of mine, small and easy to pack. Also, another place to sneak in all kinds of wonderful things,zucchini, quinoa, carrots….. just to name a few. My daughter is catching on to me so I have to be careful, for trips I usually stick to her favorite, Blueberry Quinoa Muffins ( She doesn’t know about the Quinoa part :o) )
Blueberry Quinoa Mini-Muffins
1 cup cooked quinoa (room temp)
3/4 cup ground oats
3/4 cup flour
1 tsp baking powder
1 tsp baking soda
1 tsp vanilla
1/2 tsp salt
1/2 tsp cinnamon
1/4 cup brown sugar
1/2 cup maple syrup
1/4 coconut oil (at liquid temp)
1 1/2 Tbsp chia seeds mixed with 3-4 Tbsp water (mix and let sit for 10-15 minutes)
1/2 cup of blueberries (fresh or frozen; this is where you could substitute, shredded carrots or zucchini).
Pre-heat the oven to 350F.
Lightly oil 2 mini-muffin pans.
Mix dry ingredients together; mix in the wet ingredients one at a time.
Scoop into your prepared muffin tins and bake for approx. 16 minutes.
Check for ‘done-ness’ by inserting a tooth pick which will come out dry when ready.
Cool on a wire rack.
I usually keep some of these in the freezer as well. The freezer stash has come in so handy when I have had unexpected guests or an impromptu play-date. It is so nice to have some home-made baked goods on hand to have with a nice cup of hot tea!
It is key to find containers that are reusable, compact and fit into your carry-on easily. This way you will not feel it is all too cumbersome or difficult to maneuver in small spaces. A little planning and preparation and you are on your way to a hydrated, well nourished holiday that will leave you feeling way more energized than a travel day filled with refined and processed foods!
Supporting yourself when you are traveling and out of your daily routine is so important! How you feel throughout your travels is greatly affected by what you are eating and drinking. You want to keep your immune system nice and strong, and what better way to do that than with healthy delicious whole foods?
Because life should be … Sweet, Simple and Delicious
Holistic Health Coach
You can follow me on Instagram @breathewellness.april
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