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  • Writer's pictureAmy Salman

5 Tips To Stay On Track While Traveling

Maybe some of you are preparing to head out of town for the holidays. I'm getting ready for some travel myself. I often get asked by my clients about how to stay on track with their health goals while traveling and thought some of you would be interested in the same.

When it comes to travel, a little preparation goes a long way. Here are 5 easy tips to help keep you on track.

Have a Healthy Meal Before Departing

Whether you’re traveling by plane, train or automobile, home is the easiest place to start your journey nourished and satisfied. Have a healthy, balanced meal before you leave so that you don’t have to resort to the food in the airport or train station. This meal should include protein, healthy fat and fiber. Consider a veggie omelette with a side of fruit, whole grain toast with nut butter, greek yogurt with berries and ground flax or a mixed green salad with grilled chicken.

Pack Healthy Snacks

Instead of wondering what’s in your airplane food or trying to resist the pretzels and cookies that are being passed out, have your own healthy stash of portable snacks instead.

Nuts and nut butters (Artisana brand is a good one)

Peeled hard-boiled eggs

Jerky (grass-fed and organic options)

Cut up veggies and portable fruit

Whole grain and flax seed crackers (Hu, Mary's Gone Crackers, Flackers)

Seaweed snax, kale chips, cauliflower and broccoli bites (Rhythm superfoods)

Whole food nutrition bars

Dark chocolate (70% cacao or higher)

Oatmeal and soup cups (just add hot water)

Drink Plenty of Water

Many people eat when they’re actually thirsty. Make sure to drink up and stay hydrated to keep hunger at bay. Have two glasses of water when you wake, and drink at least 1-2 glasses of water 15 minutes prior to meals. Remember, your body is made-up of 60% water, so stay hydrated.

Dining Out

Commit to eating veggies with every meal. No matter where you're eating while you travel, try to make at least half of your plate vegetables. This way you can enjoy the local delicacies alongside a veggie dish. This also works especially well at buffets where the food isn't always the healthiest or best quality, and you don't have to worry about missing out on something you love.

Commit to your Health

Traveling is an extension of your lifestyle. When I travel I enjoy everything about where I am, including the local food and treats. But, I still stay committed to the way I want to feel. I do not deny myself the same way I do not deny myself at home, but I choose wisely. Make health your priority and decide to make your health goals work before you leave for your journey.

I hope you find these tips helpful if you are traveling this holiday season.


Would you like to learn more about how to stay healthy while traveling? Are you curious about how my coaching programs can help you meet all your health goals? Let’s talk! Schedule a complimentary consultation with me today—or pass this offer on to someone you care about!

To Your Health & Happiness,


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