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On travel, do you struggle with staying healthy when you are out of familiar surroundings and off your routine? I know I do!

Whether for work or vacation, try to stay focused on your goals to be healthy. For me, this means to eat gluten free (GF), limit carbs, and follow a Keto friendly lifestyle.

This can be extremely difficult when you are out of your normal routine, and junk food is readily available and unfortunately cheaper. Since I feel SO MUCH better with this new lifestyle, I try to stay on track even when traveling.

After a recent business trip, a friend asked how I'm able to stay healthy while on travel. Answering her question inspired me to share some tips so you too can maintain a healthy lifestyle while traveling.

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Learn more about starting Keto and Intermittent Fasting

Tips for Eating Healthy While Traveling

• • For a car trip, pack an ice chest with healthy snacks and plenty of water.
    • You should seriously grab this great ice chest that keeps food cool OR warm by plugging into your car or hotel room. My husband got me this as a Christmas gift and I LOVE it!

KOOZAM K-Box Electric Cooler and Warmer for Car and Home – 34 Quart (32 Liter) – Dual 110V AC House and 12V DC Vehicle Plugs (Blue)

• By plane – skip the offered snacks and order only water (have a protein bar or almonds in your carry on for a snack).
• Visit an airport store (after security), and buy a big bottle of water to stay hydrated with the change in altitude (I prefer Smart or Live Water for the added electrolytes).
• Have electrolytes with you to add to water. I love these Grape Ultima Packets! 
• Upon arrival, visit a local grocery or drug store, and buy a case of water for the room – much cheaper than the water at the hotel.
• Skip the high carb continental breakfast at the hotel – unless they have protein such as bacon, cheese or eggs.
• Practice Intermittent fasting and skip breakfast, saving money and time.

Healthy Snack Options for Your Suitcase or Travel Backpack

• Raw almonds
• Organic dark chocolate
• Protein bars with low net carbs
• Beef Jerky
• Pork rinds
• Nut or rice cracker snacks such as Blue Diamond Nut-Thin
• Whisps Cheese Crisps 

Remember to Exercise!

• Stay at a hotel with a workout room (check online or call ahead and ask).
• If you are on vacation, plan hikes or walks to explore local surroundings.
• Workout with a YouTube video in your room – Try PopSugar Fitness videos.
• Swim or water walk in the hotel pool
• Remember to pack your workout clothes, and lay them out the night before.

Make Healthy, Low Carb/Keto Friendly Choices When Eating Out

You never know how strong (or weak) you are until the bread or chip basket shows up at your table! You can learn more tips about healthy eating out here. 

• Review menus for local restaurants from Yelp or Google, and plan your meal before you go.
• Call the restaurant, and ask about GF options.
• Always tell servers you are GF, and ask for a GF menu.
• Skip the bread basket.
• Say no to chips and dip, OR TIP – take out 4 on your plate, break them up, and eat them slowly.
• Look for sauces that are not creamy.
• Shrimp cocktail is my go-to appetizer – easy on the sauce .
• Order a salad with no croutons and dressing on the side.
• Request no gravy, and ask for sauces on the side.
• Drink water, black coffee or unsweet tea.
• If you want a social drink, have vodka, water and lime.
• Order a bunless cheeseburger, or ask if they have a GF  bun (I only eat one side of the GF bun to keep the carbs down).
• Pick grilled over fried.
• Request no extra seasoning on meat (often contains gluten).
• Substitute a small garden salad for fries.
• Portions are often larger than one serving. – Split a meal with someone else, or cut it in half as soon as it arrives, and only eat half (If you have a fridge in your room, take the other half to go).
• Say “No” to dessert .

Chain Restaurants I Frequent with Healthy Options

• Outback Steakhouse
• P.F. Chang's China Bistro
• Chipotle Mexican Grill
• Bonefish Grill
• Starbucks (black ice tea and egg bites)
• The Cheesecake Factory
• Genghis Grill
• Saltgrass Steak House
• Blaze or Mod Pizza
• Cotton Patch

The list of restaurants offering healthy choices is steadily growing. Call ahead and ask what options are available.  One place I visited had pork rind nachos! They were delicious.

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Additional Tips for Healthy Traveling

• While traveling in the plane/car, read a healthy magazine or book to remind you of your goals. A great book for you is  Dr Jason Fung's Obesity Code.
• Pack your vitamins along with extra Vitamin C and D.
• Get plenty of sleep (If you like background noise such as a fan, download the app White Noise Lite, and play the fan sound from your phone).
• When going outside for long periods, use a natural SPF (at least 30 with no parabens or chemicals) A good choice is Sun Bum and these are ideal for packing in a suitcase.
• Look for a healthy grocery store near by like Whole Foods. They usually offer a food bar so you can eat heathy and less expensive than most restaurants.

Next time you travel, keep these tips in mind to stay focused on your health.   What traveling tips do you have to share? Leave them in the comments below.

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To your health,

Jamie

Remember, I am a health coach, not a licensed medical professional and the advice on this page is from my personal experience, health coach certification training or from the experience of friends or clients. You should talk with your medical professional when seeking advice about a medical condition.