How to Stay Consistent with Your Supplements While Traveling

One of the number one questions I get from clients when they’re on a supplement protocol is:
“How do I stay consistent when I’m traveling?”

It’s a great question—because staying on track with your supplements while on the road can feel overwhelming, especially if you’re on a structured protocol that shifts at certain points. After many trips (and a few trial-and-error moments), I’ve found a handful of strategies that make things much smoother. Here are my best tips for keeping your supplement routine simple and stress-free while traveling.

1. Print Out or Write Out Your Schedule

When you’re following a protocol—especially one that changes partway through—it’s easy to lose track. Printing or writing out your supplement schedule helps you know exactly what to take and when. Think of it as your travel checklist for supplements.

2. Use Sandwich Bags or a Pill Box

Pre-packing is key. I like to use small sandwich bags for each day with the dosage labeled, or a pill organizer box with clear labels. Both methods work—it just depends on your style.

👉 I even made a quick video summarizing how I do both.

3. Keep Digestive Support Separate

Digestive support is non-negotiable for me while traveling. I carry mine in a smaller pill box that easily slips into my bag. This way, I can pull it out at restaurants or on the go. If you need to, leave a few squares open for supplements or medications that must be taken with meals.

4. Bonus: Travel Packs & Extras

Travel-friendly packs make life so much easier. I love keeping electrolyte packets, teas, matcha sticks, and any other powders in one small organizer bag in my carry-on. It saves space and ensures I don’t forget the essentials that help me feel grounded on the road.

5. Don’t Forget Water + Reminders

The simplest habits are sometimes the easiest to forget. I always keep a reusable water bottle with me so I don’t miss a dose just because I don’t have water nearby. You can also set reminders or alarms on your phone to stay consistent with your supplement timing while you’re traveling.

Want to See My System in Action?

If you’d like to see a visual example of how I planned out my supplements for a trip to Glacier National Park, check out this reel here.

Let’s Work Together

Consistency looks different for everyone. If you’ve ever worked with me on nutrition services, or ordered through my Fullscript practitioner dispensary, you know I love creating simple, sustainable systems that actually work in real life.

If you’re curious about what supplement schedule might be best for your body, I’d love to connect with you. You can schedule a discovery call with me to talk through your unique needs and goals.

Nutrition Disclaimer

I am a Nutritional Therapy Practitioner. I do not diagnose, treat, or cure disease. The information shared here is for educational purposes only and is not a substitute for medical advice. Please consult your healthcare provider before beginning any new supplement or nutrition protocol.

Here are some other healthy travel related posts:

👉 How to Reduce Travel Bloat

👉 50 Healthy Travel Snacks & Recipes

👉 5 Ways to Stay Healthy While Traveling

9-Day Adventure Through Mount Rainier, Olympic, and North Cascades National Parks in Washington

If you've been following my journey for a while, you might remember my travel posts about my visit to one of Washington's stunning national parks—Mount Rainier. That trip took place a few years ago in a camper van, making this travel blog a fresh experience!

For starters, my previous adventure was with my ex-husband, while this new journey is alongside my current partner. Planning this trip has brought a sense of novelty and excitement as we aim to explore different sights, including attractions he hasn't yet experienced. Fortunately, this gives you the opportunity to explore fresh perspectives beyond the camper van experience. You’ll also receive tips and healthy food suggestions for planning a 9-day journey dedicated exclusively to Washington's national parks—Mount Rainier, Olympic, and North Cascades. Let’s get started!

DAY 1: TRAVEL DAY

We arrived at Seattle Tacoma International Airport (SEA) to kick off our adventure! After picking up our rental car—essential for reaching all three national parks—we headed straight toward the Mount Olympic area, which is about a 2-3 hour drive from Seattle. Along the way, we stopped for dinner at a fantastic healthy restaurant Yodelin and then settled into our cozy Airbnb.

🚙 For your journey, you can choose to drive the whole way or take the Bainbridge ferry, which I highly recommend as it’s much quicker!

🏠 Our Airbnb was located on the west side of the peninsula (Forks area), making it a convenient base for exploring the Olympic Peninsula. We absolutely loved our stay; it was super affordable!

DAY 2: Hoh Rainforest + Rialto Beach

Located about an hour from our Airbnb, the Hoh Rainforest was our destination for the morning and early afternoon. You can easily spend 1-2 hours exploring, as there are several short hiking trails available, such as the Hall of Mosses Trail (0.8 miles round trip) and the Spruce Nature Trail (1.2 miles).

Despite the persistent rain during our entire stay on the Olympic Peninsula, this enchanting place is a must-visit, even if you only have a few hours. The Hoh Rainforest is one of the largest temperate rainforests in the United States, where you’ll feel as if you’ve stepped into a fairy tale, surrounded by trees draped in vibrant green moss alongside the river.

After enjoying lunch at the renowned Sully’s Drive-In in Forks, WA, we headed out to Rialto Beach.

🍔 If you’re gluten-free, their gluten-free burger bun is absolutely the best! I was honestly amazed!

Before visiting Rialto Beach, be sure to go during low tide (low tide resource). If you're planning to walk to the Hole in the Wall and back, timing is key, as you can only do this during low tide, so plan accordingly! Since my partner had never visited the PNW beaches before, it was a wonderful opportunity for us to share this experience together! If you're short on time or can't make it at low tide, Second Beach is a great alternative. We aimed to enjoy the sunset hour, as we had heard it was the ideal spot, but sadly, it rained and stayed chilly for the rest of the afternoon into the evening!

DAY 3: Sol Duc Falls , Mount Storm King, Lake Crescent Lodge + Devil’s Punchbowl

As you can tell from the description, it was a LONG day! Haha! But we’re committed to making the most of every moment, so let’s dive in. Beginning our adventure at the stunning Sol Duc Falls, we enjoyed an easy 1.6-mile roundtrip hike with just a 200-foot elevation gain. We were genuinely amazed by the breathtaking beauty of this waterfall!

Once we crossed this must-see off our list, we headed up toward the Lake Crescent area, where we took on the challenge of Mount Storm King. A quick heads-up: this hike is quite challenging, covering 4.7 miles round trip with an elevation gain of about 2,106 ft. During our summer visit, we hoped for clear skies, but unfortunately, that wasn’t the case! We missed out on the stunning views depicted in photos, but the challenge made for an excellent bonding experience for us. Haha!

🪨 Be cautious of narrow sections with drop-offs where ropes are needed for assistance, and keep an eye on the weather if you're not accustomed to this type of terrain.

🐦‍⬛ We enjoyed our packed lunches at the mountain's summit, where we had to fend off hungry birds trying to snatch our food! So be sure to keep your meals secure up there!

Afterwards, we embarked on shorter hikes that led us to the Lake Crescent Lodge Restaurant, where we treated ourselves to refreshing cocktails – a well-deserved break before heading down to the Devil’s Punchbowl! We accessed the Devil’s Punchbowl via the Spruce Railroad Trail, which was an easy out-and-back journey of 2.4 miles with just a 137 ft elevation gain.

👙 If you plan to take a dip, remember to bring your swimsuit! I jumped in wearing my hiking clothes, and my partner leaped off both the bridge and the cliff into the water! (Check out the reel for his jumps!) This was the perfect way to wrap up a long but rewarding day!

DAY 4: Morning coffee at Lake Crescent Lodge, Hurricane Ridge + driving back to Seattle

We enjoyed our time at Lake Crescent Lodge so much that we stopped by for coffee, hoping to rent a kayak for a morning ride. Sadly, the waves were too rough and the wind too strong, so instead we strolled around the area with our coffee. After that, we headed straight to Hurricane Ridge. However, if you've been following our weather luck, you know it was still cold, rainy, and windy, which meant we missed out on the most popular hike known for its stunning views of the Olympic Mountain range. Haha! This hike ended up being my least favorite, purely because of the weather! But if the skies are clear, I definitely recommend it!

💲It costs $30 per car to reach the top of Hurricane Ridge, but it's FREE with the America the Beautiful Pass.

From there, we made our way directly to downtown Seattle, taking the ferry right into the heart of the city! We stayed at a lovely hotel - Kimpton near Pike Place Market, making it easy to visit the next morning. For dinner, we had reservations at Elliott’s Oyster House to celebrate our one-year anniversary! Once again, we hoped for better weather, as we had planned to ride The Seattle Great Wheel, but unfortunately, it was still dreary. Instead, we wandered around the pier before returning to our hotel to wind down for the night.

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DAY 5: Exploring Seattle's Attractions and Journeying Towards the North Cascades Region

Since my partner had never visited the Pike Place Market area, we made it our first stop for coffee and breakfast. As we were heading to our new Airbnb, we decided to pick up some fresh salmon, produce, and other supplies at the market. If you want to learn more about Seattle, be sure to check out my camper van blog post here. After strolling around and enjoying more coffee and matcha, I couldn't resist stopping by my favorite spot, Frankie & Jo’s in Capitol Hill, where I indulged in a scoop each of Salty Caramel Ash and Supercookies & Cream on a gluten-free waffle cone. It truly is the best ice cream, even if you’re not dairy or gluten-free!

In the afternoon, we arrived at our Airbnb, where we made a quick grocery stop before grilling our fish and other provisions. It was absolutely delicious!

DAY 6: North Cascades Visitor Center, Lake Ann + Heather-Maple Pass Loop

During our time in the Seattle area, some locals cautioned us about potential fire closures. To be on the safe side, we visited the North Cascades Visitor Center for the latest updates. We're glad we did; there were several hikes we couldn't do, such as the Sourdough Mountain trail, so we had to revise our plans. Fortunately, the Heather-Maple Pass Loop was open, and we decided to explore that for the day.

About 1.25 miles into the Heather-Maple Pass Loop, a trail veers left towards Lake Ann, a beautiful gem nestled within a talus bowl. This charming detour is a relatively flat 0.6 miles round trip. Stopping by the shores of Lake Ann provides a stunning view of the pass you’re headed to! Continuing on the main trail, this hike totals approximately 7.2 miles round trip with an elevation gain of 2,000 feet. It definitely ranks among our top hikes in Washington! The vista from the summit is breathtaking, showcasing endless mountain peaks and the lake below.

⛰️ If you hike clockwise, you can tackle the steep section of the trail early in the day, allowing for a more gradual descent later on. Conversely, a counter-clockwise hike offers increasingly dramatic views of Black Peak and North Cascades National Park as you ascend to the pass. Regardless of your choice, you will be in awe of the scenery.

To wrap up our day, we treated ourselves to dinner and drinks at Upriver Grill & Taproom, which offers gluten-free and dairy-free options!

DAY 7: Diablo Lake Trail + driving to Mount Rainer

The day before, we visited Diablo Lake Vista Point and instantly decided that would be our destination for the following day! Bright and early, we set off on the Diablo Lake Trail. This moderate trail spans 7.6 miles roundtrip with an elevation gain of 1,300 feet. Navigating it can be a bit tricky, so here are a few tips: Look for signs along SR 20 that lead to the road crossing the top of Diablo Dam. Cross the dam and follow the access road to the parking area near the trailhead. We hoped to time our hike to catch a ride on the Diablo Lake Ferry, but we missed it. If you're aiming for that, try to arrive a few minutes before 9 AM or 3:30 PM.

After our hike, we drove through the park, stopping at various overlooks and lakes before heading down to Mount Rainier!

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DAY 8: Paradise (South Side) - Skyline Trail Loop, Narada Falls + Pinnacle Peak Trail

☑️ Starting in 2024, timed entry reservations will be mandatory during peak seasons. From May 24th to September 2nd at select locations and peak times, a reservation will be required. Make sure to secure your reservations and find out more before your visit.

We kicked off our first day at Mount Rainier by exploring one of the park's most popular trails - The Skyline Trail. This 6-mile round trip offers an elevation gain of 1,794 feet. Numerous trails branch off from the Skyline Trail, making this area perfect for a full or half-day adventure! Unfortunately, the weather wasn't in our favor; however, on a sunny day, you can expect breathtaking views of majestic mountains and Paradise Valley.

After our hike, we enjoyed lunch at the Paradise Guest Service station located in the parking area, which offers cafeteria-style meals. *Gluten-free and dairy-free options are available!

Known for its stunning waterfalls, we made a stop at Narada Falls, where we were treated to a beautiful rainbow. To get there, drive 14 miles from the Nisqually Entrance to a designated viewpoint and parking area. Follow the short trail for amazing views!

Eager to fit in one last hike before heading to our Airbnb, we tackled the Pinnacle Peak Saddle Trail, which is a 2.4-mile round trip with a 1,056-foot elevation gain. It’s a good workout, but the views at the top – including Mount Rainier, Mount Adams, the Nisqually River Valley, and Reflection Lake – make it all worthwhile!

For dinner, we stumbled upon a charming and somewhat unexpected Ukrainian restaurant, where I had the pleasure of trying borscht for the first time!

DAY 9: (Sunrise area) - Mount Fremont Fire Lookout, Burroughs Mountain Trail + Sunrise Rim Trail + (Paradise area) Skyline Trail Loop redo + Reflection Lake

This day was another long one, but since it was our last full day, we had to make it memorable! As a former firefighter, I couldn't miss the chance to conquer the Mount Fremont Lookout! Spanning 5.7 miles with an elevation gain of 1,151 feet, this hike quickly became a personal favorite. It begins on the Sourdough Ridge Trail and branches off to the Mount Fremont Trail, just beyond Frozen Lake. We took some time to explore the Mount Fremont Lookout, built in 1934 to monitor the forest for wildfires.

Since this hike shares the Burroughs Mountain Loop Trail, we decided to merge the two with just an additional 2.6 miles of hiking. The Burroughs Mountain trail itself is 9.4 miles long, featuring a 2,562-foot elevation gain. At the third Burroughs, we paused for a snack break and were delighted by the company of chipmunks. We then made our way back towards the Sunrise Rim Trail, which led us directly to the Sunrise Parking Lot.

As you can imagine, after covering roughly 15 miles before 1 PM, we were both exhausted and hungry! Unfortunately, the visitor center at the Sunrise parking area offered only concession-style food, so we headed back to the Paradise area for a proper meal. This worked out perfectly, as my partner wanted to tackle the Skyline Trail Loop again with the clear skies, while I ventured toward Reflection Lake to “reflect” on our trip! We both concluded our day with stunning views, enjoying the ideal hikes that suited us as individuals to wrap up our adventure!

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Our Best Tips from Visiting Washington's National Parks

Plan in Advance

• Each park has its own set of rules, pricing, and reservation processes, so it’s essential to plan ahead! For example, since Mount Rainier is the most popular of the three parks, I realized we would need reservations. Be sure to visit each National Park's website for the latest information and resources!

Check Weather Conditions

• Before heading to the Pacific Northwest, it’s wise to manage your expectations regarding rain and cloudy days. During our ten-day trip (the last day was for travel), we enjoyed perfect weather on about three days, even though we visited at the peak summer season. While summer months offer the best opportunities to see stunning viewpoints, remember that the weather is unpredictable. Be sure to plan for it by packing appropriate rain and winter gear, even in summer! Learn from my experience and avoid making a last-minute stop at REI in Seattle for better rain gear!

Provisions

• Always ensure you have plenty of food, snacks, and water. As someone who is gluten and dairy-free, I encountered few issues finding suitable options, except around Mount Rainier. However, to be prepared, I always brought extra provisions in case we found ourselves in areas without accessible food. Staying in Airbnbs at all three national parks was incredibly beneficial; we usually enjoyed breakfast there and packed lunches and snacks for our hikes throughout the day.

Note: Feel free to visit my Amazon storefront for all your hiking gear and food needs!

Download Offline Maps

• While we didn't encounter significant issues without offline maps, having them would have simplified our experience. Additionally, it's worth mentioning that we used a Garmin device, which proved to be invaluable since many parks and the roads leading to them have limited cell reception.

💬 I hope you found this guide on a 9-Day Adventure Through Mount Rainier, Olympic, and North Cascades National Parks in Washington to be helpful! Feel free to share your thoughts, tips, or experiences at these parks in the comments section below!

Creating Delicious Food Boards for Any Occasion

As we approach the end of the holiday season, it's the perfect time to indulge in some festive treats. A well-stocked charcuterie or food board is a fantastic way to bring loved ones together. Get inspired with these fantastic food board ideas that are sure to impress at your next event, whether it's a BBQ, retreat, girl’s night or even just a family dinner!

Our recipes and individual ingredients are naturally gluten-free and dairy-free friendly, and include healthy substitutes for traditional packaged products.

Plus, you'll find my favorite serving tools, tips, tricks, and packaged clean food products to help you put together any themed board in no time!

Holiday Sweets Themed Board:

Dairy

1. Brie cheese wheel with your favorite red colored jam (strawberry)

2. Goat cheese log with cranberry cinnamon or blueberry vanilla

Produce

1. Red + green colored fruits like pomegranate arils, strawberries, apples, kiwi, grapes, etc.

Pastries

1. Your favorite go-to gluten-free crackers and thin cookies (Brands: Simple Mills, Mary’s Gone Crackers)

2. Clean store-bought brownie, cookie, and cupcake mix (Brands: Simple Mills)

3. Homemade raspberry almond thumbprint cookies, superfood dark chocolate bark or favorite go-to holiday desserts.

4. Dessert hummus like chocolate hummus

Extras

1. Dark chocolate covered nuts or dried fruits (Brands: SkinnyDipped Almonds, Barnana)

2. Dried fruits like apricots, figs, cherries, or cranberries

3. Mixed roasted nuts

4. Candy canes (Brands: YumEarth Organic)

5. Hot chocolate bar!

Christmas Wreath Themed Board:

Protein

1. Salami, summer sausage, thinly sliced prosciutto, soppressata (Brands: Applegate)

Dairy

1. Marinated mozzarella balls, cheddar, colby, and/or pepper jack cheese cubes / slices (Brands: Organic Valley)

Produce

1. Cocktail pickles, black and green olives, cherry tomatoes, marinated artichoke hearts

Carbs

1. Assorted crackers variety (Brands: Simple Mills, Mary’s Gone Crackers)

Garnish

1. Fresh sage, thyme, and rosemary sprigs

Serve with

1. Balsamic glaze

2. Holiday mule cocktails

Directions

1. Gather your antipasto ingredients. Prep any that require chopping, slicing or cubing.

2. Skewer ingredients onto large toothpicks or skewers. Arrange in a wreath shape on a large round platter or serving board. Tuck rosemary, sage and thyme sprigs evenly around wreath and place a small bowl in the center with balsamic glaze.

3. Transfer to refrigerator. When ready to serve, consider adding a touch of variety by lining the outer edge with an assortment of crackers or placing a bowl of them beside the wreath.

Classic Themed Board:

Protein

1. Salami, summer sausage, thinly sliced prosciutto, soppressata, pastrami

Dairy

1. Gouda, gruyere, cheddar, Colby jack, havarti, burrata, gorgonzola, feta, goat cheese

Produce

1. Fresh fruits like grapes, berries, apples, orange slices, kiwi, pomegranate arils

2. Dried fruits like figs, dates, apricots, berries, mango

3. Veggies like mini sweet peppers, cucumber slices, cherry tomatoes, carrot sticks

Carbs

1. Your favorite crackers, chips, breads and pretzels

Extras

1. Olives, pickles, banana peppers, mixed nuts and seeds

2. Hummus

3. Guacamole

4. Olive tapenade

5. Prosciutto wrapped figs, medjool date snack

6. Dipping sauces like honey, balsamic glaze, jams

Garnish

1. Fresh herbs

Breakfast Themed Board:

Protein

1. Pork and turkey bacon, sausage links or patties, scrambled eggs, egg cups or mini quiches (Brand: Applegate)

Dairy

1. Cream cheese, plain greek yogurt (Brands: Fage, Green Valley)

Produce

1. Fresh fruit like kiwi, berries, pineapple, melon

Carbs

1. Waffles, bagels, toast, granola varieties (Brands: SimpleMills, Young Kobras, Purely Elizabeth)

Serve with

1. Warm maple syrup, nut butter, honey, assorted jams

2. Mimosas or citrus hibiscus sangria

S’mores Themed Board:

Sweets

1. Dark chocolate squares, peanut butter cups, dark chocolate covered almonds/dried fruit (Brands: Hu Kitchen, Justin’s, Enjoy Life)

2. Assorted marshmallows (Brand: No Brainer Max Mallow)

Produce

1. Fresh fruit like cherries, strawberries, blueberries, banana slices

Carbs

1. Graham crackers, cookies, pretzels (Brand: Simple Mills)

Chicken Salad Themed Lunch Bar:

Protein

1. Classic healthy chicken salad

Dairy

1. Cheese slices like gruyere, cheddar, pepper Colby jack

Produce

1. Tomato slices, mini sweet peppers, carrot sticks, cucumber slices, cherry tomatoes, butter lettuce (great gluten-free / low carb version)

Carbs

1. Crackers, breads, pretzels

Garnish

1. Fresh herb like dill

Extras

1. Pickles, olives, variety of hummus flavors

2. Avocado deviled eggs

3. Condiments like mayonnaise, dijon mustard, oil and vinegar

Taco Themed Bar:

Protein

1. Grilled chicken, verde carne asada, ground beef, chicken or turkey, refried beans, black beans (Brand: Siete Foods)

Dairy

1. Sour cream, mexican cheese, cotija, queso fresco, vegan cheese sauce 

Produce

1. Shredded lettuce, diced tomatoes, fresh salsa, raw white onions

Carbs

1. Hard shell, tortillas, tortilla chips, rice (Brands: Siete Foods)

Garnish

1. Lime wedges, cilantro, assorted hot sauce, pickled or fresh jalapeños,

Extras

1. Pickled onions

2. Salsa verde

3. Guacamole

4. Margarita mocktail/cocktails!

Tips & Tricks

• For a well-rounded charcuterie board, it's essential to choose meats with a range of flavor profiles. This will help complement the freshness of the board's other components. Consider incorporating both spicy and mild meats for an optimal balance. The same applies to choosing hard and soft cheeses with bold signature flavors.

• For your carbs, consider mixing up with different consistencies. ie - crispy thin cracker and thick baguette slices.

• Use fruit, variety of nuts, and fresh herbs to add pops of color and to fill out your board so that there are no spaces.

• Incorporate at least two creative snacks to keep the board fun and interesting. This could look like a homemade snack or a fancy and fun flavor combo cheese log!

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OUR FAVORITE SERVING TOOLS ON AMAZON!

50 Healthy Travel Snacks and Recipes

Whether you are driving through, U.S. Route 50 “the Loneliest Road in America” or stuck at the airport due to flight delay, having a snack arsenal is a must! 

Key snack items I look for when stocking my travel snack bag include foods that will keep me hydrated, keep my lovely gut happy, are portable, minimal ingredients and that don’t require refrigeration, antioxidants (help fight any free radical damage aka when you are packed in an airplane like sardines) and contains a fat and protein source for optimal blood sugar regulation. 

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Here are snack suggestions that you can find by stocking up at the next gas station, grocery store or make ahead of time:

1. Jerky! It’s safe to say that jerky has moved past its gas station junk food reputation of having highly processed, hidden sugars, high in sodium and preservatives. Instead, look out for high quality ingredients, minimally processed, low in sugar and sodium, high in protein and no preservatives. 

   • Brands I love: Chomps, Paleovalley, Wyoming, Epic, ayoba biltong Chef’s Cut

2. Fruit: It’s convenient, can be found in many places (hello, fresh fruit in gas stations now!), travels well, and can be hydrating! And if you are worried about carrying fresh fruit on a plane, I love making my own dehydrated fruits or packing dried or baked fruit snacks: Bare, Rind (look for brands that contain no added sugars, flavorings, colorings or preservatives)

   • Pair with a fat and protein source like with Jerky to stabilize blood sugar!

3. Vegetables: Think of veggies that are portable like carrots, broccoli, snap peas, sliced peppers. I also like pickled veggies like this brand for a probiotic punch!

4. Protein bars. Yes, protein bars are convenient and are found at any food store, but make sure you are checking labels to identify foods like nuts, whole grains, high quality protein sources (grass-fed whey protein), natural sweeteners like from fruit or cane sugar, healthy fats, low to no synthetic or isolated fibers, no sugar alcohols.

   • Brands I love: RX bar, GoMacro Bar, Thunderbird Bar, Bulk Snack Bars

5. Chips: Road trip snack of the Gods! But it can be deadly if you are prone to eating an entire bag by yourself. *Guilty! To make sure we aren’t killing our guts with gut-irritating corn and inflammatory “veggie” oils, look for tortilla or potato chips that are made with minimal ingredients and use coconut and avocado oil. Plantain chips made in this fashion and pork rinds cooked in their pork fat and sea salt are also fun healthy alternatives!

   • Brands: LesserEvil, Bare Baked Crunchy Fruit Snacks, Jackson’s Sweet Potato Chips, Siete Foods, Barnana Plaintain Chips. Epic

6. Chocolate/sweets: I’m sorry but you can’t have a travel adventure without sweets; it’s just inhumane. So when I look for chocolate or sweets to pack ahead of time, I look for 70-80% or higher cacao and use minimal ingredients (i.e. cane or coconut sugar, unsweetened chocolate, cocoa butter, sea salt). 

   • Brands: Hu Chocolate Bars, Enjoy Life, Bear Real Fruit Snack Rolls

7. Electrolytes - Okay, I know this isn’t a snack but I find that it’s so hard to stay hydrated when traveling. And it is summer time, so it’s better to be safe than sorry! 

   • Brands: LMNT, Nuun, Good ole pink Himalayan sea salt

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Snack Combos

Not only do I hope this will provide a visual for how to pair your carb source WITH a healthy fat and protein source, but most of these ingredients can be easy to assemble before you head out for your next travel adventure! *Bonus - a great way to clear out the fridge and pantry without having to throw out excess food!

Cantaloupe + prosciutto

Sourdough toast + avocado + nutritional yeast + fried egg + sea salt + sriracha and/or everything but the bagel seasoning

Bone broth + sea salt + seasonings

Ground turkey + veggie + egg muffins

Rice cakes + protein powder + plain yogurt + bluebs + banana slices

Plantain chips + tuna + primal kitchen mayo

Fruit + goat cheese + raw honey + bee pollen

Apple slices + coconut cream + cacao nibs

Piece of fruit + jerky

Medjool date + goat cheese + crushed pistachio

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Make ahead travel snacks

If you want to step up your snack level game, here are some quick and delicious snack recipes that will keep you fueled, satisfied and ready to go! 

Adrenal cocktail

Tropical papaya chia pudding 

Sweet potato toast 5-Ways

Prosciutto Wrapped Figs

Morning green smoothie

Beet Hummus

Dark chocolate chip protein bites

Curry chicken nachos

Chocolate peanut butter granola and berry parfait

Lemon and coconut energy balls

Peanut butter and jelly protein smoothie bowl

Turkey meatballs

Chai latte donut holes

Chocolate hummus

Java chip almond butter dates

Edible pumpkin chocolate chip cookie dough

Paleo banana nut bread

Chicken Lettuce wraps

Classic healthy chicken salad

Avocado deviled eggs

Carrot cake smoothie

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Lunch and dinner recipes while traveling

Making prepped meals is a must if you are trying to avoid fast food restaurants on the road or in the airport, trying to cut down on food costs, or deal with food sensitivities/allergies. 

*Flight tip: If you freeze your prepped meals ahead of time and are flying domestic, your food will most likely thaw when you arrive at your destination. This helps to eliminate frequent ice melting and replenishing! 

Chicken sausage and harvest veggies sheet pan

Ahi poke bowl and stack

Healthy salmon patties with lemon dill potato salad

Chicken shawarma bowl

Turkey taco spaghetti squash boats

Summer burger salad

Beef bulgogi bowls

Creamy coconut lime chicken thighs

Classic healthy chicken salad

Mediterranean grain bowl and goat cheese and olive dressing

Chicken red curry

Veggie beef stew

Spicy thai tofu with crispy coconut spaghetti squash noodles

Baked hot chicken

Turkey taco spaghetti squash boats

Grilled chicken burrito bowls

Slow cooker verde carne asada tostadas

Turkey meatballs

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Food travel equipment essentials

From meal prep containers to cute cooler bags, here are a few of my favorite food travel gear that I use when traveling! 

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Phew, that was a lot of information!

If you found this helpful, please let us know! Leave a comment and tell us what are your favorite go-to healthy snacks and recipes!

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And if you would like to know more on how to create nourishing snacks and meals, head over to the Nourishment Program to get started today!

5 Ways to Stay Healthy When Traveling

My calendar is packed with flights, road trips and impromptu vacations so what better timing to talk about healthy travels than now! And I am not the only one! So many of you have been either struggling about finding ways to stay consistent and on track while vacationing or embarking uncharted territory when it comes to staying healthy while traveling.

The thing is, healthy traveling doesn’t have to become this huge, all encompassing event. It’s about doing the things that make you feel your best and balanced eating and movement is part of enjoying yourself. All you have to do is find organic ways where these actions will be displayed into your travel schedule. 

To make this simple and doable, I’m sharing my favorite tricks and tips for staying healthy when traveling or on vacation. Also, remember that having a few days “off” or even the entire vacation doesn’t break the healthy habits that you have already established in your life. This is just to show you that you can still have fun while making healthy choices on vacation.

1 | Moving that bod!

Some of my most favorite travel experiences are when I stumbled upon a beautiful view, hole in the wall restaurant, or photogenic spot - and that is simply by traveling by foot. Whether you are vacationing in a remote location or you will have a dedicated day in one location, find ways where you can walk to these locations instead of taking an uber, train, or cab. 

2 | Plan an outdoor excursion

Plan out outdoor excursions! For the most part, if you are on vacation, your destination will encompass some sort of outdoor excursion. And this can range from an overnight hike to renting bicycles for half a day.This is also a great bonding opportunity with your family and friends on the trip. Depending on your comfort level, you can usually find things that will appeal to you and your party. 

3 | Snack Stock

It’s so easy to go for that greasy slice of pizza in New York or a scoop or 3 of ice cream at the tourist Ben & Jerry locations. Trust me. Been there, done that, and got the ice cream melt on my t-shirt. So what I have found is that if I have at least 1-3 snack options in my bag or pack prepped meals ahead of time so that I know something healthy is close by when I get back to my hotel, I am less prone to these fast food traps. Snacks can be as easy as picking up fruits, raw nuts, and jerky at a local grocery store or gas station close by. You can check out my favorite healthy travel snacks and meals in this post.  

4 | Hydrate

Whether you are vacationing during the summer or winter months, staying hydrated is key to feeling our best! Ways that I make sure to stay hydrated is by bringing an empty water bottle with me. You can fill your water bottle after TSA checkpoints before you board your flight and refill it when you arrive at your hotel or Airbnb. It’s also great to carry it with you when you're traveling on foot or walking for most of your day.  

5 | Make Food an experience

 A lesson learned when traveling to Italy is that food is an immersive experience! It deserves time, appreciation and enjoyment shared with family and friends. So even if you are enjoying wine, pasta, and desserts, you’re bonding over traditional foods and exploring other cultures of food with friends and family. But more-so, you are taking the time to do it. In our fast paced culture, we are constantly eating on the go, which creates digestion disruption. But if you are eating in a parasympathetic state (rest and digest), relaxing and enjoying the food and company around you, you're more apt to digest food properly. Bonus, if you are sharing several dishes with your table, then you are more likely to apply moderation and balance tools to your meals!

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If you would like to know more about mindful eating, how to eat in a rest and digest state or would like to learn how to enjoy food again, check out the Nourishment Program for more info!