Hey there, it’s Robin and you’re listening to Healthy Habits for a Healthier Home.

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Now let’s get into this episode.

Hey, it’s Robin.

Thank you so much for tuning in today.

I know at the end of the year it’s a busy time, but I.

Am super excited that you’re here pouring into yourself.

And as we enter this end of the year, we’re also looking forward to summer.

And you know, summer brings family, travel, brings lots of different things that take.

Us out of our normal routine.

And so often I hear, you know, I’m so excited to go on vacation, but I know that while I’m on vacation, I’m going to get off my routine that I typically am doing every day.

That makes me feel my best.

And that’s okay, you know, I’ll just get back on it when I get home.

And so I work with clients on.

How to reframe that because we don’t.

Have to allow travel to derail us.

So if that is you, if you’re someone who has the mindset of, you know, I’m not going to worry about it.

I’ll just pick up where I left off when I get back.

This episode’s for you because today we’re.

Going to talk about how we can.

Keep our healthy habits in check even.

When we’re on the go.

So this summer, whether you’re going to.

Go fly and see your kiddos, whether you’re going to going on a girls.

Trip or you’re heading out of town.

For a family reunion or family vacation or even for work, you do not, and I repeat, you do not have to ditch the wellness habits that you’ve been creating that are making you feel.

Your best just because you’re away from home.

Now, when we’re first getting started on.

Reframing all of this, it does take.

A little bit of work, but I’ve got you covered.

I created a travel wellness guide that you can pick up in the show notes that really give you great ideas.

For airport snacks, how to eat when you’re out so that you avoid that.

Travel bloat, and how to pack and prepare.

So don’t forget to grab that in the show notes.

But I want to get real for a second because when we travel, it’s definitely easy to fall into that mindset.

Like I said, you know, oops, you know, I’ve done this and so, oh, well, I’ll just start over on Monday.

Or I’ve worked this hard just so that I can go on vacation and.

Just sort of like go crazy.

The truth is, is that consistency is what we’re looking for.

We’re not looking for perfection.

We’re not looking for you to go on, you know, vacation and have a.

Rigid, miserable time because you are restricting yourself from doing anything.

It’s more just how can we keep as consistent with the routine that we’ve created that makes us feel our best?

If we know we’re somebody that when.

We eat fried foods we don’t feel.

Good, then maybe that’s something that you.

Want to address when you’re traveling and.

Think to yourself, do I want to.

Feel bloated and not well after this.

Meal, or do I want to choose to have something grilled so that I feel my best and I can enjoy the rest of my vacation?

So I think just having these reframes and having these conversations are very helpful.

Some of the common culprits that I.

Have found for myself and definitely my clients when we talk about travel is airport foods, right?

Because they are known as, like the salt bombs full of sugar.

They’re mostly ultra processed.

When you walk into those little markets, it’s, you know, unless you know what you’re looking for or you have an.

Idea of what would be a healthier option.

It’s hard to navigate, but not impossible.

Not having a plan, so not really.

Prepping and bringing stuff.

When we become hungry, we’re just ravenous, and so we’re going to pick whatever’s around us.

And so not having a plan and bringing stuff along is definitely something that can pull us away from those consistent habits.

Lack of movement, I find, is another.

Culprit that is hard to be consistent with when traveling, whether you’re on the.

Go, flying, or driving.

But again, I think it’s just needing.

A simple shift and reframe.

Where can you fit in the movement.

That makes you feel your best without being so rigid?

So we’ll talk about that.

And then, of course, we always talk about digestive issues because, hello, you know, there’s travel bloat.

We’re not going to the bathroom the same.

We’re not, we’re not on our same routine.

So our body’s kind of out of whack.

And so having digestive issues is something that can make us not feel our best when we’re traveling.

And so we’re going to address that as well.

Some of the habits that over the years I’ve kind of picked up, whether having kids, little or even big, that.

I personally do and help my clients to figure out which parts of these.

Work for them so that again, they.

Can feel energized while on vacation, they can feel nourished and satiated and grounded.

Whether they’re hopping on a bunch of.

Planes, whether they’re road tripping.

Here’s just a couple of takeaways that you guys can try on and see how they feel.

Number one, plan.

Plan a few easy meals.

I call them like your go to meals.

Some of the things that I like.

To bring along to make sure no.

Matter where I am, if I’m in a pinch, I know I have something in my purse or my bag that I could eat that would nourish me and make me feel my best.

So a couple of things that we.

Pack are clean protein bars.

I love Truvani.

Those are my go to right now trail mix without seed oils, even like.

The mini nut butter cups.

Those are great because you can always.

Grab carrots or celery and you can.

Have that to dip into.

Meat sticks is a great one.

I love Paleo Valley.

I have no affiliation with any of these.

These are just my go to’s I’m just sharing with you.

But Paleo Valley meat sticks, they’re great.

On the go because they travel well.

And they’re about 9 grams of protein I think and they just taste good.

And they, they really satiate me when.

I’m in a pinch.

The next thing is kind of like.

Scouting out the airport food courts and.

You know, looking at the little markets.

So seeing what’s available and then thinking.

About the list that we talked that you will see when you pick up the travel guide.

You know, we talk about some of the healthier snack type foods that we can create into a meal if we’re.

In a pinch at the airport.

And these are the options.

So hard boiled eggs, I usually find them in the markets.

They are a great protein snack.

They’re convenient.

They’re.

They’re mostly at those little markets and.

Kiosks so you can grab them and.

You can go there’s always yogurt options.

Just make sure that you read your labels.

We’re looking for ones that have the least amount of sugar and synthetic dyes.

Of course.

Is it going to be the exact one you eat at home?

Probably not.

But is that okay?

Yes.

Just do your best in reading and being ingredient aware.

You, you’ll know which ones will be the best option.

Obviously whole fruits, we know that we can always get bananas and oranges.

They’re always at the little markets as well.

I’ve seen a lot of beef jerky.

But just again make sure that you’re reading those labels.

If you’re not bringing your meat sticks with you, that is a good option.

For protein, we’re looking for high things, things that are high in protein because.

They will keep you satiated.

Because when you eat a bag of ultra processed chips or something like that, you’re not going to feel full so you’re going to continue to want to snack.

Whereas when you get something that’s more.

That’S consistently higher in protein, you’ll feel better.

The protein boxes, even Starbucks has those little protein boxes that have the nuts.

And you know, the eggs and the little fruits.

So again, when you have choices to.

Make, these you know would be ones.

That I would be looking the pre made salads.

They’re you know, an easy way to get your greens in if you are traveling.

You know, you can add a little bit of protein and some dressing on the side.

You can even bring your own dressing.

If you’re somebody who not like to.

Eat dressing out, I totally get it.

But that’s an option.

They have like little like sample size dressings that you can take along.

String cheese is another great option especially for kids.

They’re always in those little convenient kiosks in the airport and even in some of the gas stations as you’re traveling by car.

These are go to’s if you’re looking.

For something nuts and then smoothies.

So the only thing I want to caution about smoothies is making sure that you know, it’s made with fruit juices, water and you know, making sure that.

You’Re heavier on the veggies rather than.

The fruit juices and rather than the, the fruits because that’s going to spike your blood sugar and then you’re going to be, you know, hungry or at least the veggies will give you some fiber and satiate you a little bit longer.

All right, so scouting out again, grabbing.

This guide will help you when you.

Are in the airport or going, even driving.

I Know that going to the gas stations is, you know, not always convenient.

For, like, healthy foods, but sometimes we.

Need to grab something on the go.

But again, that’s where I say prepare.

Things to bring with you, which we’ll.

Talk about in just a minute.

Another big one is staying hydrated.

So what I always do, especially when traveling by plane, is always bring an empty water bottle and a couple packs of hydration.

And right now, my favorite is the tropical flavor from just ingredients.

I love the way it tastes and the way that it makes me feel.

When I’m hydrating for the day.

Remember, flying at those altitude definitely dehydrates us more so than when we travel in the car.

The next thing I want to talk about is reframing, skipping movement.

So when we get to the airport, we typically sit and we scroll and we look at things.

And so in reframing that, it’s walk the terminal, take a couple of steps, get in as many steps as you can between flights, keep yourself going because again, you’re going to be sitting on the flight.

So get your movement while you’re not on the flight.

If you are driving in the car.

When you stop for gas and you’re pumping gas, just walk around, you know, the parking lot a couple of times.

Again, just to get some movement in.

It helps with digestion.

It helps you feel better.

It helps the.

The circulation in your legs and try to fit in movement in just different.

Ways than just taking a walk in.

The morning or just taking a walk in the evening or walking on the treadmill.

Obviously we’re not going to be able to do those things, but we can.

Reframe how we look at movement.

Even in a hotel, when you’re sitting.

At nighttime before you lay down to go to sleep, you know, walk if you haven’t had, like, walking during the.

Day, depending on which city you’re in.

Or where you guys are at, walk the hotel, check it out.

Walk the city if you’re in a city situation.

So we don’t have to skip movement altogether.

It might be altered a little bit.

But again, we’re not looking for perfection.

We’re just looking for consistency and keeping up with some of the habits that.

We know that make us feel our best.

All right, so prepping.

I think that prepping goes a long way.

What can you prep and bring along?

So for me, it’s nut butters, it’s beef sticks.

You can prepare energy bites before.

If you know you’re going out of.

Town, that’s a great thing to have on hand.

We do veggie sticks or like, you know, bags of carrots typically will hold up celery.

Tomatoes usually hold up.

Cucumbers don’t really hold up that well.

Whole fruits, protein powders, I think those.

Are great to bring because if you.

Are in a pinch, all you need is water or if you find organic milk or nut milk, you can mix.

The protein powder super quick and at least get something in your body.

The other thing that I really love is Milk Lab, which is an on the go oatmeal cup.

They’re glyphosate free and they travel really well.

They’re in, they’re already in the little.

Cups so you can throw a couple.

Of those in your bag.

Trail mix, they have packets of olives.

Now that you can just buy again.

Truvani protein bars.

I do really like some dried fruits and some granolas.

You’ll see all of this in the travel guide so you don’t have to write everything down or you know, re listen to this.

It’s just go there and click.

And I have even links to different brands that will make it easier for.

You to purchase some of these on the go things.

All right, so what do we do when we eat out?

Because that seems to be a big one.

And so eating out is part of the experience, right?

It’s part of the experience of traveling and going on vacation.

So there’s not a need to avoid eating out.

It’s just about being mindful of where.

You’Re eating and then what you’re eating.

And how you’re eating depending on where you’re at.

So for example, there’s a couple of apps.

Find me Gluten Free, I absolutely love.

Um, especially if you’re celiac or if you don’t want to ingest gluten.

They’re great ways to find different restaurants that have gluten free options.

Happy Cow, if you’re vegan or vegetarian, that shows you places that have plant based meals.

And the other one that I really like is just Yelp for their reviews.

You can see what people think about the restaurant, which is, is often nice.

But the other feature, the search feature.

You know, you can search healthy, paleo, vegan, whatever it is.

We, I do farm to table sometimes.

Just to see because when I’m, when I’m traveling, the experience of eating at new restaurants is part of our travel.

And we get excited about going to different places that serve healthy foods.

So that’s what we’re always looking for.

Does it always go that way?

No, because Sometimes there’s not, you know.

Great options in the area.

So again, that doesn’t mean that we have to freak out and not eat when we go out.

So how do we handle it?

Ask for substitutions.

We have to be able to use.

Our voices when we’re out to eat.

Ask what kind of oils they cook with.

If things are fried, ask them to grill it.

If french fries are cooked in seed oils, ask them to steam vegetables for you, up your protein.

You know, can do a salad with protein.

Those high protein meals are a better option over like a huge carby meal because it will keep you satiated longer.

Again, depending on where you’re at and where you’ve traveled to.

But I think we have to learn to use our voices and ask the questions and not feel shame or embarrassed.

Because we do things differently.

We’re here to create better health.

There’s so many things that we can.

Do just by asking the questions.

And I think, you know, if you do nothing else when you go on vacation this time, ask a restaurant, you know, what, what they use as far.

As their, their cooking oils or their.

Processes and just have conversations because a lot of times restaurants want to talk to you about those things if they are a healthy restaurant and even if they’re not, if enough people come into a restaurant that uses seed oils and, and we ask and they say whatever the oil is and we opt out.

Of, of having that particular thing.

If enough people do that, that restaurant.

Is going to hear that and then.

They’Re going to start to transition and.

Say, okay, well if so many people.

Are not eating this because we’ve told.

Them they’re, you know, cooked in seed.

Oils, they might start to change the seed oils over to healthier oils.

So again, being ingredient aware and using.

Our voices is definitely something that we can do while we travel.

And the last thing that I want to talk about is take along some, some digestion support.

I always take along some herbal teas.

Sometimes I bring, well, most of the time I bring my digestive enzymes just.

In case and I travel with my supplements.

It’s just a non negotiable.

For me that’s something that I am very consistent about because I know that it makes me feel my best.

So for you, you’re going to have.

To figure out what it is that.

You can bring along from your morning routine or evening routine that you don’t.

Want to give up, that you want to be more consistent with and take it along with you.

Because again, we have the option to do that.

And finally I want to tell you guys that if you want to have that margarita, if you want to have that croissant or piece of chocolate cake, do it.

Okay?

Enjoy it.

This is not about being so rigid.

That we don’t do anything.

It’s about honoring our bodies and what makes us feel good.

And one meal is not going to make or break our health goals.

Just like one salad is not going.

To, you know, fix everything.

So our habits that we are creating.

Are helping us to become who we.

Are, not what we’re perfect at.

Okay?

They’re.

They’re consistent habits that we’re creating because we know that it makes us feel our best.

But that doesn’t mean it’s an all or nothing mentality.

So if you are on that vacation.

And your family is enjoying an ice cream sundae, enjoy it with them and then move on with the mindset.

I can go back to my consistent habits now.

I don’t need to wait till Monday.

All right, if this episode resonated with you and you want to take the guesswork out of what to eat, what to pack, what to prep, don’t forget.

Grab the free Travel Wellness Guide in.

The show notes because it is full of some really great tips, some apps, some snack ideas.

The brands that I definitely know are clean and you don’t have to choose.

Between adventure and your well being.

You can have both.

And that’s what I want us to.

All take away from this episode, is.

That we can travel and have an amazing time and experience amazing food while also keeping consistent with some of the habits that we know that make us feel our best as we wrap up.

If you are someone who is traveling.

This summer or you’re someone that travels.

Regularly for work, wherever you’re headed to make sure that you stay grounded, take that time to pause and take in.

All of the things that you’re experiencing.

Stay nourished, make sure that you eat the foods that you know make you feel your best.

And remember that you’re always just one small, tiny shift away from feeling your.

Best, even when you’re on the road.

If you love this episode, please share.

It with another family, another mom, another.

Friend that might need this as they travel this summer.

And also if you do grab the.

Guide and you use something out of it and you find it very helpful, please share in the comments of this episode.

Share again with a friend how this.

Helped you guys ease into your travel a little bit more.

But I also want to be on your journey with you, so I want.

To hear from you and see what’s working and what’s not.

And then let’s all just remember that we’re here to lift each other up.

And to help each other to live the best, healthiest chapter that we’re in.

So love to you guys.

See you next week.

That episode had so many great takeaways.

I hope you feel inspired and more empowered to make small 1% shifts on your wellness journey this week.

I’d love to hear what resonated with you.

If you want to leave a review.

Share your thoughts and let me know how you’re going to be implementing these 1% shifts into your life.

And don’t forget to subscribe and share this episode with another mama who could use a little wellness love.

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Until next time, I hope you find peace, love and light by breathing, being present, and allowing for all possibilities to come your way.

See y’ all next week.

Love to y’ all.