How To Stay Healthy While Traveling


In just one week I will be in the happiest place on earth…Disneyland! Thoughts of junk food keep passing my mind as I contemplate what kinds of foods there will be for me to eat without getting sick.  If you’re anything like me, when you eat sugar or gluten… even one drop above your body’s recommended dose (this varies for each person) you’re in a world of pain. I want to avoid this. Today I am sharing my top tips for staying healthy while traveling.

  1. Pack your own snacks and food. It really goes without saying.  You have to bring plenty of snacks you know you’ll be able to eat on the road or plane. Think trail mix, string cheese, jerky, freeze dried fruits, RX bars or homemade protein bars (I’ll be making my own), healthy meats and gluten free whole grain crackers or tortilla chips. I also like packing smoked salmon. I just feel good eating it. Boiled eggs, grapes, apples with peanut butter or almond butter will work just fine too.

2. Book your accommodations next to a grocery store. If you need something healthier than what you will find at a restaurant, the grocery store will at least have a supply of fresh produce.

3. Avoid Constipation! Many people experience constipation and stomach pain when traveling. Even if their eating and exercise are on point. If you happen to have similar problems, might I suggest packing these essentials: Calm Magnesium with calcium, herbal teas such as “detox tea (dandelion or nettle)”, lemons to make a hot lemon water to drink first thing in the morning. Use your coffee maker to warm up water. You’ll get things moving quickly. Try the “Live to 100 Shake”. I prep this beforehand by putting together the dry ingredients in a plastic baggie and add the liquid stuff when I get there. It’s packed with probiotics. You’ll love it! This is my best kept secret of all!

4. This brings me to my next and very important health tip…STAY HYDRATED! Go into your vacation with a goal to drink 1/2 your body weight in ounces of water each day. So what if you have to go to the bathroom 10 times a day! It’s not really a problem. Flushing out toxins via your urine will keep you healthy and energized. Add lemon or berries to your water for some antioxidants.

5. Make sure you get some sleep! Preferably 7-9 hours each night, and maybe even a 30 min nap during the day. Sleep helps boost your immune system. Your mood will be elevated during the day, so you can really enjoy your vacation without feeling fatigued all the time. Not to mention your hunger hormones. Leptin and Ghrelin are regulated with sleep. You’ll be less likely to make poor food choices on vacation with a good nights sleep. But how on earth will you get a good nights sleep if you’re not in your own bed? Read on my friend…

6.  Down load a white noise app on your phone. I like the fan app. Blast that as loud as your phone will let it go. I don’t know about you, but there’s nothing more annoying than staying in a hotel where your neighbors are night owls. They come in and out of their room all night long. You hear the door open and close over and over again. Along with the fan app, bring a pair of earplugs. If you have comfortable earbuds, put that in with a nighttime meditation on YouTube. I use the “Calm App”. I love the calm app for daily meditation (which I plan on doing every single morning before we head into the parks). Being in those parks can be stressful. Having a meditation on standby while waiting in lines, just might be a good idea.

7. Be sure to stretch before bed and first thing in the morning. You’ll have less pain and stiffness from the bed the night before. Get on the floor as you’re watching a show and stretch those hip flexors. Bringing some mobility tools will definitely come in handy after long day of walking. As you stretch and mobilize, you’re going to have better circulation throughout the day. You’ll want to feel loose and limber as you run to get your fast passes and make it to your next ride. I’m already gearing up!

8. Don’t skip the gym! Most likely your hotel has a gym. Can you wake up an extra 30 min early to get a quick lift session in? How about a nice brisk walk or run outside? The mental and physical state of your body will be top notch if you decide now to utilize the gym equipment while you’re there. I’ll be staying at the Disneyland Resort this time around, and they have a pretty decent gym. I’ll be taking advantage of all the amenities while I am there.

9. For safety and sanitation, bring a first aid kit with the basics…just in case. When someone gets hurt, you’ll have a band-aid and ointment handy. If you’re walking a lot, put some chafing cream in there just in case. I’m just saying. It’s always better to be prepared than to endure unnecessary pain. Plan on washing your hands more often. You’re likely to be exposed to a wide range of different germs your body isn’t used to. Just get in the habit of washing your hands. The rule of thumb is 20 seconds with hot soapy water. Lather up those wrists and forearms as well. Teach your kids to do the same. you just never know if someone was just coming off the flu and rode in the exact seat on splash mountain that you’re now riding in. You don’t need to be obsessive about this, just be aware.

10. Don’t eat anything that looks sketchy. Enough said. Listen to your inner guide on this one. You don’t want to end up with E-coli. This happened to one of my friends on her vacation in Thailand, and it turned into a rare but nasty case of Rheumatoid Arthritis. Don’t take chances with food. It’s not worth it. If it looks like it’s been sitting out all day, it probably has.


Since writing this blog article (and visiting Disneyland a 2nd time) I have a few more tips to staying healthy…so let’s go!

11. Before you go, head over to Nektar juice bar (or any juice bar in your area), and buy a few bottles of “Clean Juice” to take with you. I look for sugar content, and buy the one with the least amount. This is usually a “Celery detox” type of juice. Doesn’t taste great, but oh so healthy for you and helpful for keeping you regular. Grab a couple of “wellness shots” as well.

12. Pack Vitamins! Packing vitamins ensures that you’re getting at least “Some” nutrition when you go off your eating plan. You’ll maintain great energy throughout your vacation and boost your immune system. I pack a multivitamin, vitamin D, B complex, hair skin & nails, triphala, probiotic, fish oil.

13. Pack wellness tea. This immunity boosting tea is great first thing in the morning before you hit the parks or wherever you’re going. You already have access to hot water from your coffee pot. Just remember to pack your tea strainer (if it’s a loose leaf tea).

Putting these tips into practice will help your vacation be the absolute BEST it can be!

Which tip will you try next time you’re on vacation?

Did I miss something? What do you do to stay healthy on vacation? Post in the comments below!

P.s. How about just a couple of fun tips for Disney parks if that’s where you’re heading…

  1. If you want to get the most out of your time in those crowded Disney parks, I highly recommend purchasing the “Ride Max Scheduler”. For $15 you can have this handy tool at your fingertips all day long and know exactly which rides to go on and when. Be sure to pair this up with the “Max Pass” which is the new fast pass (about $15/day per person). I found this to be worth every penny. You’ll be able to do ALL the rides you want to if you’re short on time!

2. Lastly…if you’re using the Ride Max scheduler throughout the day, your phone will go dead. You absolutely NEED to have good phone battery throughout the day during your vacation so you can text your group and let them know where you’re at, AND have access to your Max Pass and Ride Max Scheduler. Disney now has these kiosks for “fuel rods”. These cost $30 dollars for the charging rod itself, but once you have one, it charges up your phone nicely. Once it runs out of juice, you just pop it into the kiosks (there are several in each park), and get another one ($3 charge for each one). We found this was handy to have!