The 7 Key Wellness Tips for Travel How to travel without stressing out, getting sick, or gaining 10 pounds… Travel is an adventure! The trick is to make sure it’s the right kind of adventure. Here are 7 key tips for how to avoid the stress and adverse health effects of traveling so you can fully enjoy being in a new place…
TIP #1: The 3 P’s (Plan. Prepare. Pack.) Plan: Research the area you’re going to. What is the weather like for the time you will be there? Do you have the appropriate footwear and clothing? Are there any cultural restrictions on clothing? Is the tap water safe to drink? What are some of the food challenges you might encounter if you are gluten, dairy, or meat free, have allergies, etc. Prepare: Take care of yourself before you go. Shop , eat well, get sleep and generally take care of yourself – before you go! Pack: Don’t leave it until the last minute. Block off time in your calendar to pack so you are not up at 12pm packing for a 6am flight! And don’t leave home without: One pair of walking shoes that are already broken in. Good layering options for changes in temperature. Clothing colors that easily coordinate for lighter packing. Thin waterproof poncho.
© Mbodied.com 2016
1
Tip #2: Anticipate trouble! Things happen. In case of flight delays or lost luggage, always pack your essentials in a carry-on bag:
phone and/or computer charger prescription meds basic small size toiletries and makeup (TSA friendly 3.4oz/100ml size or less) change of clothes your itinerary with local contact information, hotel names and numbers healthy snacks, especially if you have food allergies (see below for examples). good book, movie, music etc…
Tip #3: Manage Jetlag It’s a drag, and it doesn’t have to be. When crossing time zones, follow these steps to adjust your sleep cycles:
Drink plenty of water the week before to start your trip hydrated. Get plenty of sleep the week before your flight. Fuel your body with nutrient rich fruits, vegetables, whole grains, and lean proteins, so your body can run well no matter what you ask of it. Acclimate to the new time zone: if you arrive in the day, resist the temptation to sleep and keep moving. If you arrive in the evening – sleep! (See natural sleep aids below.) Avoid alcohol and caffeine the day before, during, and after your flight - these increase stress hormones and mess up your blood sugar which will put your whole system off balance.
© Mbodied.com 2016
2
Tip #4: Hydrate Stay hydrated, before, during and after travel.
Start the day with at least 16 oz of water, and then 16 oz water with 1 packet of electrolytes, or mix 1 T chia seeds in your water the night before and shake a few times before you go to sleep.) Bring a 16 oz water bottle and carry it with you at all times.
Tip #5: Practice Prevention Keep your nutrition intake up and blood sugar stable.
Take individual sachets of a protein and greens powder supplement with you. This will ensure you are getting the nutrients you need if you are unable to eat lots of fruits and veggies and other healthy foods. If you are in a country where you can drink the tap water, pay attention to what and where the locals are eating to avoid bad tourist food. If you are in a country where you can’t drink the tap water, only eat freshly cooked foods and nothing prepared on the street. Bring hand/body wipes for those times you don’t have water to wash your hands, or there isn’t any toilet paper.
Tip #6: Be a connoisseur Bottom line, indulge in the best, leave the rest!
Choose quality over quantity One of the biggest fears people have about traveling is gaining weight. o Savor your food and drink – this will help you to eat moderately while enjoying immensely. o Don’t eat the food on the plane – it will stall your metabolism and clog up your gut. Take snacks – fresh veggie crudité are light on your gut and waistline and will help you stay hydrated.
© Mbodied.com 2016
3
Tip #7: Create your own Healthy Traveler Kit Prepare for the worst. Experience the best. I recommend testing the products recommended below before you take them with you on a trip. That way you will know how they work in your body and what is best for you. Here’s a photo of some of the things Katherine travels with.
Foods: All-in-one powdered protein and greens shake in individual packets will help start your day on the right foot, especially if the normal breakfast is a just a bagel or croissant. Instant Miso Soup comes in sachets and mixes easily with hot water. It’s energizing, balancing, strengthens immunity, keeps your gut healthy, and will help you recover from a bad stomach, hangover, or jetlag. Chia seeds keep you hydrated and blood sugar balanced. Mix 1 T in 16 oz water, shake a few times, and let them expand for an hour before drinking. Supplements: To prevent dehydration take electrolytes in pill or powder form daily: it’s one of the best things you can do to keep your energy high and prevent you from getting sick. Umeboshi plums or Ume balls for preventing and healing from digestive upset, detoxing from a hangover. 1/2-1 tsp per day, or 1-4 of the balls. To prevent constipation and migraines, help you relax, and sleep at night: Calm magnesium drink 30 packets - mix with water - Calm magnesium drink so you can keep your bowels moving - you can have it more than once a day if needed. Smooth Move Tea by Traditional Medicinals If you find yourself drinking plenty of water and eating fruits and veggies and you are still constipated - try this tea – have it before going to bed. Liver and detox support: Drinkwel pkts - take these before and evening out if you expect to drink more than usual, and then take them afterwards as well. Activated Charcoal if you have been exposed to bad foods this will absorb toxins and remove them safely from your body. Essential oils: Lemon is a naturally detoxifying, antibacterial, immune system booster. Add a drop to your water bottle to keep you and it clean! Lavender reduces stress and anxiety, promotes deep sleep, and is an anti-inflammatory that also stimulates the immune system. On Guard is a fantastic essential oil blend by dōTerra for protecting you from exposure to unfriendly germs, you can also get this in caplets. Tea-tree oil is a powerful immune stimulant that can be used internally and topically to help fight bacteria, fungus, and viruses.
© Mbodied.com 2016
4
Your product links: Foods (These include just a few of the many all-in-one protein and greens shakes available): Amazing Meal Original 10 pkts Vega One Natural – 10 pkts sweetened with stevia Phood: The Everything Shake Vanilla 12 pkts Green Vibrance – 15 pkts small on protein, big on nutrients Instant Miso Soup Umeboshi plums or Ume balls Chia seeds For help with sleep or constipation: Calm magnesium drink powder in packets Calm Magnesium Drink with Calcium powder in packets Smooth Move Tea by Traditional Medicinals Electrolytes: Lyte Caps caps in packets Brode caps in packets Ola Loa powder in packets Liver support: Drinkwel caps in packets Activated Charcoal tablets Hand and body wipes: Stall Mates Good Wipes
Travel Tips brought to you by Holistic Health coaches:
[email protected]
[email protected]
© Mbodied.com 2016
5
