Traveling Healthy


Will you be traveling some place warm this Spring to soak up some Vitamin D? Or are you already planning your summer vacation? 

Traveling can be a tricky thing. Not only do you have to make travel arrangements, find a hotel or friends to stay with, come up with the money to do it all, pack, find someone to watch your house/pets, plan activities while away, etc. – you also have to think about how to stay on track with your diet and healthy lifestyle.

Usually this takes a backseat because who wants to worry about calories when you’re having fun?

You wouldn’t want to unravel all of the progress you’ve made so far by binging during one vacation away.

So, how can you stay healthy and still have fun?

Here are some tips to keep you on track so you enjoy your time away and not have to back track when you get home.



Plan ahead.

Just like you plan for your hotel accommodations and activities, you should also plan on where you will be eating out or shopping for food while away. Research the restaurants in the area and browse the menus so you know for sure which restaurants to stay away from and which ones offer healthy options. It’s also a good idea to locate the grocery stores around where you will be staying in case you need some healthy snacks or if you decide to make most of your meals.




Make smart food choices.

If you’re planning on driving to your destination, it’s easy to just pull off at the nearest exit and indulge in a quick meal that will blow your daily budget of calories….just in one meal. When you’re traveling, getting to your destination in a timely manner is key, so stopping to eat at a restaurant for a healthy meal may not always work out. This means you should definitely pack some healthy sandwiches/wraps, cheese, trail mix, fruit and cut-up veggies to snack on during your road trip. Not only will it save time, it will save you on calories. Driving all day cuts your average daily calorie burn by 400, so it’s super important to be mindful about what you eat while on the road. Here are some great options to load in your cooler:

-Sliced bell peppers (all colors), carrots, cut-up cucumbers, celery sticks with almond butter, basically any bite-sized veggie that you love.

-Cut-up fruits such as, orange slices, apples, mango, kiwi, bite-sized fruits like grapes, blueberries, raspberries, black berries, cherries, etc. Prepare them ahead of time and place them in plastic baggies or small plastic containers for easy access. Also, bananas are super easy to take along in the car for a quick snack.

-Nuts- pack your favorite heart-healthy nuts like almonds, pistachios, walnuts, etc. These will help keep you full and satisfy that salty craving you may have.

-Greek yogurt with my amazing homemade granola

-Air-popped popcorn with coconut oil

-String cheese

-Homemade wraps with deli fresh sliced turkey or chicken with your favorite healthy veggies and condiments

-Hard-boiled egg

-Your favorite salad with healthy dressing on the side

If you plan on flying, here are some TSA approved snacks that you can pack in your carry-on to prevent you from making unhealthy choices at the airport (and save you some money). 

Liquids still have a 3-ounce limit (exceptions are only for liquid medication, breast milk, and baby formula), so drinks are out until you pass through security. If you don’t want to rely on the beverage cart on board the airplane, you’ll need to pick up bottled water on the way to your gate.

Keep in mind, food that you take through security must be wrapped or contained in some way. The exception is whole, fresh fruits; as long as they are uneaten and unpeeled, they do not need to be wrapped or in a container. Foods can be partially eaten, but they must be wrapped up before going through security.

As a general rule, solid foods can get through security, but anything of a liquid or gel consistency probably won’t. For this reason, stay away from foods like yogurt, applesauce, pudding, and gelatin.Here are some smart snacks to bring with you:

-Air-popped popcorn (such as Skinnypop individual 100 calorie bags)

-Trail mix

-Granola bars

-Fresh Fruit (Whole, fresh fruits; as long as they are uneaten and unpeeled do not need to be wrapped or in a container)


-Fresh-cut veggies like celery or carrots


-Dried Fruit



Don’t overindulge at every meal.

You’re on vacation, so you should enjoy your surroundings as much as possible…this includes the local cuisine. If you know that you’ll be having dinner at a restaurant you’ve been dying to try, then eat lighter throughout the day so you have some calories to spare. Apply the 80/20 rule: Make 20 percent of your daily calories the treat food of your choice, then try to stick to your healthy diet as best you can for the other 80 percent. Think of your calories as an allowance: Save on calories where you can, and spend them on things that are really worth it. Also, keep in mind that alcoholic beverages hide a lot of calories, so be careful not to overindulge in this department. 



Schedule your exercise.

I know it sounds boring, but actually planning your exercise or physical activity will make it more likely that you will do it. It doesn’t have to be your regular exercise routine either. Just make sure you are moving your body most of the day. I know it may be tempting to lay around on the beach the whole time, but that won’t do anything to keep you on track with your goals (unless your goals are to get more sleep and lay around on the beach). Rent bicycles and take the family on a long bike ride, research an interesting hike and spend the day exploring, go swimming, walk/run on the beach (the sand makes it extra difficult which burns more calories!), or if you’re super adventurous, go rock-climbing, scuba diving, kayaking, or paddle boarding. You might as well burn some calories while you’re making long-lasting memories!



Keep your immune system strong.

Worried about getting sick once you are finally able to relax? Have you ever been perfectly healthy, but then the moment you are on vacation you immediately feel a sore throat coming on? Did you know that there is actually a name associated with this? It’s been called, “leisure sickness.” It’s been hypothesized that when we finally get the chance to relax, the stress hormones that help us cope with work deadlines get out of balance and leave us open to infection. A leading theory suggests during the span of days or weeks spent working before vacation, your immune system shifts into a high gear. However, once you’re done and well on your way to your vacation destination, it lets down its guard, allowing that ever-famous sore throat or stuffy nose to make its way back into your life.

Although there isn’t much research to back this up, many people can attest to it happening to them. Researchers also believe the reason for falling ill on vacation can be attributed to the exposure of germs in public areas such as airports, airplanes, rest areas, gas stations, etc. So, in order to keep your immune system strong while on vacation, always make sure you continue to wash your hands. A LOT. Just because you are on vacation, doesn’t mean you get to take a break from your usual healthy habits. You are exposed to different germs while on vacation so it’s important to keep your immune system strong. For tips on how to do this, click here.



Continue your tea drinking routine.

Keeping up with your tea drinking routine will help in so many ways while on vacation. Not only will it continue to boost your metabolism and give you the energy you need each day, but it will also help to keep your immune system strong to defend against any new and interesting germs you will encounter. Our Wu-Long Slimming Tea bags are super convenient to throw in your carry-on for your morning and afternoon cup of tea. What’s more convenient than that? Well, how about our SlimTea Capsules! Our capsules are 100% concentrated Oolong so you don’t need to worry about boiling water to brew a cup of tea. Just pop a capsule before breakfast and another before lunch with a full glass of water and you will reap the benefits of 2 full cups of tea all day long. 




Don’t skimp on sun protection.

Even if you aren’t going someplace tropical, you should still remember to pack plenty of sunscreen wherever you go. A healthy body means nothing if you have skin cancer. Even in your everyday routine, you should always remember to slather on the SPF while outdoors (except at night, obviously). 


These tips will help keep you on track with your goals even while relaxing and enjoying some well-deserved vacation time. Most importantly, if you are traveling this Spring or Summer, we hope you arrive safely to your destination and that you have a fantastic time!

What is your favorite vacation spot?

Yours in Health & Happiness,