Healthy Travel Tips!

Woo Hoo! It’s time to travel!  Got Spring Break coming up or a summer vacay planned? Here are some tips to stay healthy.

First, don’t derail all your progress just because you’re not at home! Things you eat & do (or don’t do) on vacation definitely count.  You can have fun & be a little more flexible, but don’t go crazy.  If you typically follow 80/20 or 90/10 during the week at home for things like alcohol, sugar or working out, pick another split & stick to it – maybe 60/40 or even 50/50. 

Look at your daily routines & think about what you can easily carry over on vacation. I always have my warm water first thing in the morning before coffee, and my Natural Calm at night before bed to help with sleep & regularity (don’t start taking NC on the road, it can cause issues – start at home first & then stay consistent with it on your trip).

  • Stay hydrated! It helps prevent dehydration (duh!) and helps with digestion & regularity.  Feel free to add Nuun tabs (make sure you don’t get the ones with caffeine) or Ultima powder.  Bring along your reusable water bottle & keep it filled and with you! This is especially true when flying.
  •  You’ll probably be eating things that aren’t in your usual diet. Consider taking digestive enzymes with meals containing foods or ingredients that aren’t your usual. 
  • Get gassy/upset tummy when flying? You’re not alone!  Check out THIS ARTICLE  stating that lower air pressure & a rapid increase in air pressure actually do make you more likely to have issues with gas. Consider consuming lower FODMAP foods the day prior to travel and taking something with simethicone (like Gas-X) just before boarding and maybe a few times mid-flight. Avoid carbonated beverages in flight and move around the cabin as well. You may also want to think about self-massage for digestion before & after your flight – VIDEO HERE.
  • Make sure to have at least one 100% meal per day – oats with fruit for breakfast, a big salad with light dressing for lunch, grilled protein (whether it’s seafood or tofu) and steamed veg are some suggestions. 
  • Enjoy some indulgences but make sure they’re worth it! Savor the decadent dessert at a restaurant, but skip the Kit Kat at the airport or gas station.
  • Bring along healthy snacks for the trip – I pack raw nuts and fruit (fresh or dried).
  • Stay active – get all of your steps in for the day! I love trying new boutique fitness classes when I travel, but feel free to also hit the hotel gym, see if your gym has reciprocity with a facility near you. Some members-only videos that would be great while traveling are:
    •  Lower Body Mini Band Workout HERE
    • Body weight HIIT with modifications HERE
    • 5 grounding yoga poses before bed  HERE 
  • Prioiritize sleep – aim for your usual number of hours per sleep.  It likely won’t be a problem to catch up on a little extra sleep, but don’t sleep in too much, stay up too late, or do anything that you know will throw you off (like sleeping with the TV on, excessive scrolling, eating too close to bedtime, excessive alcohol close to bedtime.)
  • Schedule your work: try your best to have designated work time & truly be ‘out of office’ the rest of the time. Schedule any calls/meetings and do any other tasks around those times, then disconnect & be present & enjoy your trip!
  • Keep your space somewhat clutter-free. No one loves living out of a suitcase. I’ve recently started unpacking soon after checking in & will never go back! When your environment is cluttered, your mind is cluttered & you are less likely to make good decisions.

What am I missing? Share your favorite travel tips in the comments!

Real Results!

“Working with Goal Fit has made all the difference in my overall health. I knew that I needed accountability to keep me on track and Gretchen has provided that and so much more. I have done the workouts that she posts online and tried some of her recipes as well. There is a lot of great information on the site about living a healthier life that is all backed by science. In just over a month, I have lost weight, dropped my blood pressure and cholesterol, sleep better, and feel great! I would recommend Goal Fit to anyone wanting to improve their overall health”. – J (female, age 50)

This is the result of hard work by one of the Goal Fit Accountability Program clients. Her cholesterol is now in the 130s and at 50, she is feeling better than she has in YEARS – all while making changes in the middle of winter in a pandemic!

Join us! CLICK HERE TO JOIN THE MEMBERSHIP! Want more information about the accountability program? Email goalfitmethod@gmail.com

Superfood-Supersleep Latte

This nightcap is delicious, with superfoods that may help you sleep!

  • 1/4 cup hot (not boiling) water
  • 1 cup warm non-dairy milk of choice
  • 1 Chamomile (or chamomile/lavender) tea bag (I like Traditional Medicinals)
  • 1/2 tsp ceylon cinnamon
  • 1/4 tsp Ashwagandha
  • 1/2 tsp vanilla extract
  • maple syrup to taste (~2 tsp)

Steep tea bag in hot water 5-10 minutes – squeeze all the goodness & remove teabag. Add warm milk and remaining ingredients. Stir to combine or use a frother!

Sleep Strategies

Sleep better

There is no shortage of information on the negative impacts of sleep loss. WebMD references what it can do to “memory, health, looks, and even your ability to lose weight”.

I am a high maintenance sleeper…but my routine has seriously improved my rest, which in turn allows me to wake up early, refreshed & ready for the day.

Create a sleep-friendly environment:

  • Stop screen time an hour or two before bed (even better-disable the wi-fi)
  • Keep your bedroom as dark as possible – and/or use a sleep mask – this one is non-negotiable for me.
  • Try a guided meditation or listen to some sort of “white noise” – I prefer either the Sleep Stream App or my new go-to, “Weightless” by Marconi Union (via Spotify).
  • Diffuse essential oils – I usually do lavender and cedarwood. (These can also be diluted in a carrier oil & applied topically.)
  • Consider a magnesium supplement like Natural Calm.
  • Once in bed, try Dr. Weil’s 4-7-8 breathing  to help calm your mind so you can drift off for the night.

If you’re still having problems, consider talking to your doc to rule out any underlying issues that could be playing a role in your lack of sleep…