The warmer months bring all the simple enjoyments: more time outside, longer days, vitamin D, but it can also be busy with filled social calendars, weekend trips, and long stretches of travel. Many people struggle with feeling out of control when outside their environment or normal routine when it comes to health, making traveling a less enjoyable experience.

Feeling good, strong, and calm while being on the go is absolutely possible, and I want to share with you a few of my travel go-tos and essentials in this blog!

Travel Wellness Essentials

The most common thing health-minded people worry about while traveling is what to eat. It’s inevitable–we all have to eat, but when faced with many different options and surrounded by convenience foods, it can be hard to choose the foods that will keep you full, satisfied, and feeling your best. A way that I nourish myself while traveling is to always have snacks or prepped on-the-go meals, depending on how long the travel period.

A few of my favorite brands and snacks:

Protein bars - I recommend Aloha, Small Seed Bar (use code AKFUNCTIONALNUTRITION for discount), IQ bar
Jerky sticks - Epic, Chomps, The New Primal
Portioned pistachios
DIY Trail Mix — I mix walnuts, pumpkin seeds, sunflower seeds, goji berries, and dried figs for a fiber-rich, antioxidant-packed snack with protein and healthy fats.
Fruits - if you can, pair your fruit with a fat like nuts or seeds for steady blood sugar levels
The Only Bean edamame snacks (use code AKFUNCTIONALNUTRITION for discount)

A few of my easy meal prep recipes:

5-Ingredient Chinese Chicken Salad

Strawberry Chia Yogurt Bowl

Adding chia seeds to water or incorporating them in foods is a great way to boost fiber and omega-3s!

Protein Pumpkin Muffins

Avocado Cottage Cheese Toast - quick, easy, high-protein breakfast for busy mornings

Tips for Eating Out

When dining out, there are foods that I make sure I have enough of and foods that I limit. I always make sure I eat enough vegetables and choose restaurant menu items that are more vegetable-forward and colorful. I focus on a balanced plate: protein, healthy fats, a complex carb, and fiber. I limit foods that are processed and contain high amounts of cream and dairy. These foods tend to slow digestion.

It’s important to remind yourself that food can be enjoyable and does not have to be restrictive. You have the freedom to choose more supportive foods, but it’s important not to categorically label foods as “good” or “bad.” It’s about grace over guilt!

Hydration

Hydration is key! It can be very easy to neglect drinking enough water during busy and hectic travel or vacation days, but it’s vital for digestion, hormone regulation, body temperature regulation, skin health, and overall wellness. I love adding electrolytes to my water to help restore my mineral storage and replenish my body!

When you first wake up, think about how many hours your body has gone without any water! Proper hydration has been essential for me right when I wake up–especially before coffee.

There are many options of electrolyte powders to choose from with varying degrees of sodium, potassium, magnesium, and calcium. One of my favorites is PIQUE Life Beauty Electrolytes. Pique Life B.T. Electrolytes are extra special because they not only have top-shelf minerals that provide deep hydration, but also clinically proven ceramides that visibly improve skin elasticity and reduce fine lines, and hyaluronic acid supports a youthful, dewy glow.

Supplements

Magnesium is the supplement I make sure I always pack with me. It helps with digestion and motility support when I need an extra boost!

If you’re looking for motility support, choose a magnesium citrate or oxide. For relaxation, sleep, and overall wellness, choose magnesium glycinate.

Digestive Enzymes have become a staple for me during travel or higher-stress seasons when digestion tends to take a hit. They support stomach acid production, which is essential for proper digestion, nutrient absorption, and even gut motility.

As a functional nutritionist who specializes in gut health, many of my clients come to me with bloating, gas, and intestinal issues–especially when eating out or while traveling. Incorporating Digestive Enzymes is a simple tool that makes a noticeable difference in how I feel after meals!

Staying active

Movement can be difficult to schedule while on the go or on vacation. I prioritize movement by staying active throughout the day instead of only doing an exercise in the morning and then being sedentary the rest of the day.

An easy way to do this is by taking walks throughout the day (bonus points for walks after a meal!), stretching, short interval circuits, or doing body weight and mobility exercises. If traveling with family, make it fun by getting everyone involved!

Low-impact exercises and movements are just as beneficial as strength training sessions or high-intensity interval training–depending on the person, it may even be in better support for the body.

To read more about low-impact exercises and their link to lowering cortisol, check out my previous blog, “Are Low-Impact Workouts Better for Overall Health?”

To read more tips on staying healthy and mindful while traveling, check out my previous blog, “10 Health Tips for Summer Travel From a Functional Nutritionist.”