Healthy Travel This Summer

I think it is safe to say that traveling is one of life’s greatest joys.

There is nothing like visiting a new place for the first time- however, with the excitement that comes along also includes feelings of anxiety, stress, and fears. If you are scared of flying, run extremely late to the airport, or experience digestive issues so severe that you have issues going to the restroom, this article is absolutely for you!

Here are a few crucial healthy travel tips – things I’ve learned over the years of traveling across the country multiple times a year.

Tip #1: Being Ahead of Time

If you live in the states, signing up for TSA Pre Check/ Global entry is definitely a tremendous game changer! Having this reduces the stress when going through the airport process. Not having to worry about waiting in those tremendously congested TSA lines is a game changer.

If you do not have TSA Pre and are not planning on applying for it, I suggest you plan arriving to the airport 2 hours before your flight- at least! That way, you will have about an hour to check in, go through security, and have a solid 30 minutes to buy some healthy goodies and relax by your gate- therefore decreasing levels of adrenaline and stress in the body.

Tip #2: What To Eat

Morning Traveling: If you are an early morning traveler, I suggest eating a lighter meal that is high in protein right before your flight. Some options I recommend are hard boiled eggs, avocado toast, or a piece of toast with almond butter.  Having something such as a matcha latte which is full of adaptogens (compounds that support the adrenal glands) allows my body to get healthy fats and the adaptogens help to relieve stress and anxiety. Additionally, if you decide to fast during your flight, the addition of collagen provides a whopping 21 grams of protein.  Collagen also may aid in helping hair, skin, nails, and a leaky gut- so many benefits!

AFTERNOON/EVENING: If you are an afternoon/evening traveler, a hearty meal is crucial before you fly! Some foods I recommend are big salads or large roasted veggie bowls before your flight; make sure to include healthy fats and lean proteins, as these foods allow you to stay full and steer clear of the candy sections in the airport!

Tip #3: Fasting:

To many, bringing a homemade meal on a flight is their go-to plan- however, doing so often causes one to feel extremely bloated, lethargic, cramped, and gassy after consuming the meal on the flight. Although food often brings people comfort on flights and reduces anxiety, fasting can allow one to reset the body. When in the air, your digestive system slows down, which makes itr hard for your body to break down foods. Fasting therefore allows you to watch a movie, take a nap, listen to music, and enjoy a meal once you get to your destination!

I suggest drinking hot tea during your flight and ignore dry foods such as crackers, pretzels, chips, and nuts. Before your flight, try consuming grounding foods, such as squash, sweet potato, root veggies, ginger, turmeric, beans and cooked veggies! If you are going through with fasting, make sure to eat before- examples of foods are hard boiled eggs, matcha, or sweet potato avocado toast. Fasting is not the brightest idea for flights that are longer than 6-8 hours, and, of course, if you are fasting and you realize it is not working out so greatly, listen to your body and stop!  Remember, listening to your body is always key.

Tip #4: Be Prepared

You never want to be unprepared on a 6-hour flight without the necessary tools to stay healthy so, here I have a few tips on how to stay prepared:

  • HYDRATE: The day before your flight is the time to increase that water intake! For the flight itself, bring a refillable water bottle on the flight and constantly refill it throughout to stay hydrated!
  • TEA: If you did not know, warm liquids help ease the digestive system- so, drink hot water with lemon or hot herbal tea!
  • HAIR/SKIN: I love to use coconut oil on my skin and hair while I travel. This allows my skin to stay hydrated and all it takes is a quick spread on the skin!
  • ENTERTAINMENT: Flying is a perfect time for you to disconnect from all the stressful things in your life and do things you enjoy- for example, read a magazine, watch a comedy, do some word puzzles!
  • MOVE: Make sure to get up every half hour to hour to keep those legs moving and blood flowing! Twist your body, lift your legs, walk around- all great ways to lightly stretch and keep your body active.
  • MEDITATE: There is an “Insight-Timer” on my I-phone that I love to use for 10 minutes. I normally use the app once the plane gets moving which helps me focus on my breathing and feel grounded and calm.

Tip #5: On Your Trip

  • Exercise: STAY ACTIVE! Going on vacation is not an excuse to stop moving- walk around and explore new cities, hit the gym for at least a half hour or so before your day begins, or even go out and explore fitness studios in the city you are spending time in to get a unique fitness experience! It is not hard to stay on track with fitness while on vacation- all it takes is a bit of energy and a positive mind set!
  • Supplements: Enzymes, enzymes, enzymes! When on vacation, you are eating different things, at different times, with different styles of cooking. Therefore, digestive enzymes will save you! I recommend our MBN Digest as it has all that you need to properly break down proteins, carbs and fats.
    • A good probiotic to take with you is our Bio Doph-7 plus.
    • Magnesium is also great to help you stay regular. I like to take 3-4 pills before bed which helps me reduce constipation.
  • Adaptogens: I make little packets of adaptogens and add them to my liquids.
  • Snacks: Always be prepared with snacks such as protein bars high in fats and low in sugar.
  • Sleep: Though jet lag is definitely a difficult thing, try your best to adapt to the time zone of the city you are in. Sleep is definitely crucial in keeping your body healthy and full of energy. Melatonin can also be added into your routine to help balance your body clock.
  • Vegetables: Try your best to load your meals with veggies, salads. When you eat out, the best thing to do is to first fill up on veggies so you avoid overeating the unhealthy food options on the table. Again, this does not mean you should avoid trying new, exotic foods- that is what traveling is all about! However, by eating more veggies than not, you will stay on a healthier track.



Blended Matcha Latte


1 tbsp  Matcha Green Tea  (Navitas Naturals)
1 scoop collagen powder
1 tsp ghee
1 tsp MCT oil
1/3 c. hemp milk
1 1/2 c. almost boiling water


  1. First, measure out 1 tbsp

    ofmatchaand sift it through a strainer and directly into your blender (I use a Vitamix). This removes clumps.

  2. Next, add your near-boiling water. (boiling water will compromise all of the powerful anti-oxidants in the


  3. Next, add your collagen, ghee, hemp milk, and MCT oil
  4. Secure the top of your blender well, and blend on low-medium for about 3 minutes.
  5. Pour into a mug and enjoy immediately!
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