The Healthy Traveler- Nutrition Advice From Nikki Burnett
Nikki Burnett MS MNT CNTP is a Functional Nutritionist at Taste Life Nutrition. Nikki works with ambitious professionals to help them overcome hidden barriers to both health and success. Challenges such as chronic stress, brain fog, low energy, and stubborn chronic issues frequently have their roots in unhealthy foods and unknown inflammatory conditions. Functional nutrition is based on the science of functional medicine. The goal is to understand the body through functional lab testing, genetic testing, environmental factors, stress, and lifestyle.
Finally! We are coming upon my favorite time of year – travel season, camping season, outside season…YES! Long road trips are a favorite as you get to experience the cities, towns, and people at every stop. But, traveling abroad also holds a huge place in my heart – experiencing different cultures feeds the soul.
When we leave our usual routine, we also sometimes leave behind our healthy habits. We stop by convenience stores or the drive through a little more often. We eat on the fly with little thought to the food because right now, the only concern is catching the flight!
You’ve spent time planning out your travel route and considering what to pack, so why not plan out healthy meals and snacks?
Heading out on a road trip? Fill a cooler! Pack pre-cut fruits and veggies, hummus, and nut-based dips but be sure to check your ingredients – no canola or vegetable oil please! Think about almond butter and a raw nut mix. I like to add a little dried fruit without added sugar or add your own seasoning like Cajun spice. Soft-boiled eggs, coconut yogurt (GTs is my favorite), and grass-fed/pastured jerky are great options. Gluten free crackers are always easy.
TIP: Gluten restriction? The Find Me Gluten Free app is for you.
You can also make overnight oatmeal or salads in a mason jar. If you feel the need to have chips, consider cassava chips or chips that have been cooked in avocado or coconut oil.
TIP: Instead of flour tortillas use coconut tortillas for wraps. My personal favorite is The Real Coconut.
When traveling by air I always have raw nuts and seeds, a little dried fruit without added sugar, collagen bars, or grass-fed beef jerky.
TIP: Find a hotel with a full kitchen. Stocking up on your favorite healthy foods can you’re your pocketbook as well as your healthy habits.
Do you ever go on vacation and feel like your daily “bathroom” habits don’t seem to be as regular? It happens - a lot. What to do? Eat LOTS of different vegetables. The fiber can help to keep you moving normally.
TIP: Magnesium citrate is great for keeping you normal as well as aiding in sleep and relaxing the nervous system.
Daily exercise will help keep your body in proper working order. Walk or bike to your destinations when possible, find a path, do yoga or strengthening exercises upon waking, or find the hotel gym or pool. And of course, take part in the local activities – ski, paddle boat, river rafting, hiking – get to know the community and have some fun while staying healthy!
TIP: The MindBody app can locate nearby classes or a quick 7-minute workout.
It’s never fun to feel under the weather while traveling, yet another reason why eating well and exercising regularly are so important. But if you’re not feeling great, have some ginger chews for combating nausea, motion sickness, and indigestion. Ginger also offers anti-inflammatory, antibacterial, and antifungal properties.
The health of your gut plays a significant role in your immune system. Support your immune and digestive systems with probiotics.
TIP: Have tea tree oil on hand to fight infections, fungal infestations, insect bites, and use as an insect repellent.
Though traveling can be fun and exciting, it can also involve stress. Managing stress is an essential part of living a healthy lifestyle.
Meditation is a great stress reducer. If you don’t already have a practice, taking a few minutes to breathe deeply will go a long way. You may be holding stress in your shoulders and not even realize it. This signals the release of stress hormones such as cortisol. Too much cortisol is bad news for health. Not only will your demeanor change, but your response to stress will also improve.
TIP: Adaptogens like Ginseng and Ashwagandha help the body acclimate to different environments, climate changes, altitudes, jet lag, and stress.
TIP: The best I’ve found for altitude is chlorophyll. Add 30 drops of concentrated chlorophyll to your water for a week, then continue while at altitude.
TIP: Use a meditation app such as Insight Timer with nearly 4,000 guided meditations.
We can’t forget about our furry family members! If traveling with your pets – yes, please! – then consider their food as well. Raw feeding is the best way to give your dog or cat the essential nutrients needed to be healthy. But, that’s not always easy on the road. The next best option is freeze-dried raw food. You only need to add water to reconstitute. We want to consider our healthy lifestyle for all family members, including our pets.
Food is life – Taste Life!
Nikki Burnett