Traveling
Travel makes my heart sing. I love that feeling when we push back from the gate - literally and figuratively. Off to see new places but also afforded the chance to do things differently, to release from the structure of work and school days, try different foods, exercise with a different view, connect with other cultures, enjoy the abundance of space and free time. I’m always deeply grateful for the perspective and inspiration travel delivers.
That said, I’m a creature of habit as many of us are and consistency of habits serves a powerful purpose in sustaining wellness. I love the rhythm and rituals of my daily life at home and I don’t want to give them up entirely while I’m traveling because some of my favorite things bring harmony to my life. While I’m a huge fan of releasing routine on vacation, I’m always happy when I have these mainstays in my carry-on bag and travel hacks up my sleeve. Well Refined asked our favorite, wise and inspired Integrative Medicine expert, Dr. Katie Takayasu, for her tips, too. Read on and start packing!
Bring Vital Proteins Matcha and Marine Collagen single-serve sachets to make my favorite latte or add to a favorite local smoothie. Collagen is an important building block for whole body health. It supports healthy joints and skin and supports healthy hormone balance. It helps thyroid function and balances cortisol levels. Full of amino acids, collagen can also help offset inflammatory responses in the gut.
Book restaurants and review menus before I arrive to cultivate intentionally healthy ordering. I always look for a wild-caught fish on the menu and swap out high-glycemic carbs for lots of extra veggies or slow-carbs like sweet potato. Ask your server to prepare your fish simply – either grilled or roasted with olive oil.
Research and find a yoga class to do on my first morning in a new destination (bonus points if it’s at sunrise!) If you can’t find a local class, I like to go out for a long walk – preferably on a beach – to stretch my legs and get a lay of the land.
I always InstaCart my GT’s Kombucha (Gingerade or Original flavors because they have the lowest sugar content) to the hotel room and toss into my cart some healthy snacks like crudité, pistachios and Mary’s Gone crackers with hummus. Pistachios are my favorite because they are high in Vitamin B6 and potassium. They also help balance blood sugar and are rich in mono-unsaturated fat – the good fat! I also love knowing I’m protecting my cells with the antioxidant anthocyanin – that’s what gives pistachios a hint of purple color.
I always consider staying at a Westin Hotel if I’m traveling with kids. The rates are reasonable and the Westin EatWell menus are amazing. I love their selection of sleep enhancements like hypo-allergenic bedding and they map out running routes for you in advance to explore the area on foot. They even have a gear lending program if you forget your sneakers!
I load up on empty beverage containers to have in my carry-on bag. I love a 32 oz. glass water bottle like the ones from bkr or a slightly smaller size from SOMA and my portable filter by GoPurePod. The S’well commuter mug is great to bring for tea on the plane. I like to travel with Mint teabags to help digestion – those longer flights can really mess with your stomach or Lemon Balm to calm anxiety. I just ask the flight attendant to fill my mug on the plane and enjoy teatime in the air.
Skip the onboard snacks and travel with a Planetbox or other re-useable container of nuts and seeds, a homemade granola bar or no-bake delight bite and some easy to digest and hydrating veggies like cucumber and radish. Generally I’ve been impressed lately at how many healthy food options you can find at the airport if you hunt around and when in doubt a pre-made salad will do. I still prefer to bring my own food if I’m going to eat on the plane so I pack a small salad with lots of veggies and some plant protein. Just keep in mind digestion can be influenced while in the air so if you’re curious to skip eating on the plane and create a mini-fast for yourself, that’s a great idea, too. Or eat a couple of hours before you fly so your body is fully digested by the time you sit down.
My favorite journal for reflections. I love the personalized options from Printed Matter Paper (a favorite stationery store in Toronto, Canada) or the women’s notebooks from tde.
Essential oils help relax me on the flight. I dab lavender on my wrists and peppermint on my temples if I get a headache or want to feel energized when I land. Always look for an organic brand like UMA or doTerra. Essential oils are concentrated plant extracts so you want to be sure you’re putting on your skin the same, high-quality, pesticide-free ingredients you’d put in your body.
And if I’m traveling by car with kids, I make a beeline for Chick-Fil-A and order the grilled Nuggets and mini kale salad or we find the nearest Jimmy John’s for an lettuce-wrapped “sandwich” with lots of veggies – a.k.a. The Unwich. My daughter thinks the Jimmy John’s pickles are the best she’s had on the Eastern Seaboard. Gotta love a little fermentation to keep the gut healthy!
Long walks or a run in a new neighborhood are always my go-to movement choices on vacation. But if I’m feeling like I want to keep up with supportive strength training I use my Melissa Wood Health app to do a body-weight routine.
Here are Dr. Katie’s favorite tips! Love the idea of walking the airport – see #4.
Water
Hydration is the key to staying de-bloated when you travel. Drink 1L water in your metal or glass water bottle on the way to the airport. Refill your water bottle at the airport and drink the 2nd L of water on the plane. Ask the flight attendant to refill your water bottle on the plane instead of getting a plastic cup and creating waste. Keep an eye on your urine color - it should be the color of fancy champagne. If not, drink more!
Prevent Illness
Germs are abundant on planes! Point air vents away from your face or turn them off to avoid the spread of germs. Wash your hands as often as possible (and use alcohol-based sanitizer if you can't).
Choose Foods That Serve You
Bring healthy snacks from home, like fruit or nuts. Avoid the processed carbohydrate snacks they serve on the plane like chips, cookies and pretzels. Those will just make you more hungry and lead to overindulgence later on your trip.
Walk to the Airport
If you left early for your flight, you probably didn't have time to work out. If you have a travel buddy, ask her to watch your things and take a 20 minute stroll around the airport. It will be entertaining! (And a great way to stretch your legs!) If you're traveling solo, take a walk but be mindful of your neck, shoulders, and back and don't strain them with luggage.
Use the Onboard Entertainment
I LOVE watching a good TV series or movie on the plane. My husband and I always joke, "Vacation begins the moment you walk out your front door." It really does! Use your plane time to indulge in a guilty pleasure on the boob tube!
Do Your ABCs on the Plane
To prevent blood clots and swelling, I trace the letters of the alphabet with my feet every hour or two. This flexes your calf muscles and promotes blood return to your heart through your veins. Plus it feels good!
Stretch in the Aisle
Sit in an aisle seat if you can and every hour or two get up to stretch. Sure, you'll look weird doing a forward fold in the aisle, but your back will thank you.
Make Friends With the Flight Attendant
Being extra kind during travel to airport employees is not only good human behavior, but it can pay off in unexpected ways. I can't tell you how many times just being friendly on a flight has gotten me better service....like a free headset or a blanket or a pillow when I needed one. Once I had the same flight attendant on the to and from flights, and she remembered me. She brought me free champagne on the return flight after my kids had a meltdown! (I didn't drink more than a few sips because it was way too sweet, but - hey - it's the thought that counts!)
Carry Disposable Wipes
This habit has served me super well! Disposable wipes are great for everything from kid messes to helping you feel cleaner after a #2 on the go (never fun when traveling since digestion can take a big hit with change from our routines).
Bring Your Herbs
I travel with Lemon Balm drops, a known anti-anxiety herb. Take a bit before you fly, and you'll feel better through security and take-off. I also love Lemon Balm tea from Traditional Medicinals. You can ask for a cup of hot water from your friendly Starbucks or your flight attendant.
If you’re looking to feel your best before you head off toward the sun or slopes, consider joining us on March 1st when we kick off our next round of Re-Find programs beginning with the Dr. Katie Detox. Use the code TRAVEL25 to receive $25 off the Detox + Coaching supplement.