Healthy Travels

Whether you are flying south this March break or planning a vacation soon, we have some tips for preventing sickness and staying healthy so you can enjoy your vacation.  

First of all... Plan Plan Plan!
There is nothing worse than getting somewhere and realizing you forgot something. Am I right? Especially if you are jet setting where the options for healthy food and supplements aren’t so great. It’s helpful to plan well in advance with a solid list. Write down all the items you want to take then look back at it and see how you can cut the list down to prevent too much weight. It may be helpful to have separate lists for food & supplements, toiletries, clothes and kids lists. If you are prepared with the right stuff, you can relax on your getaway, stress-free! 

Packing yourself into an airplane and airport can be a danger zone of germs! You can help to prevent colds and flus by boosting your immune system weeks before you’re vacation.

  • Eat Well: Try cutting down on your sugar and alcohol intake a couple of weeks prior to leaving and increase fresh fruits, vegetables as well as, lean proteins. Incorporate lemon water, fresh herbs such as rosemary, thyme, oregano and lots of garlic into your meals each day.
  • Probiotics: Ensure you are consuming probiotic rich foods often such as: Kimchi, sauerkraut, kombucha or Greek Yogurt. In addition, in may be a good idea to supplement with a multi strain probiotic to protect your gut and build good bacteria.
  • Oregano Oil: I always start taking oregano oil days before my trip and pack a bottle with me. The potent oil is anti-bacterial and anti-viral so it helps to protect you from foreign bacteria that may be contracted in food or in the air.
  • Don’t forget your vitamins: Let’s face it; we don’t always eat well on vacation! Between hefty meals, too much alcohol and not enough sleep, your body will likely need a little extra boost. A good quality multi-vitamin supplement and greens powder will replenish your body with nutrients to keep immunity strong and gently detoxify before and during your vacay. 
  • Wash your hands often! When on the move, there isn’t always access to soap and water therefore; carrying a hand sanitizer is recommended. I like these all-natural, lavender scented sanitizers that come in a convenient spray bottle.

** Please check with your doctor or health care practitioner before taking any supplements to ensure they are right for you

Pack your own snacks: 
Packing your own healthy snacks will not only save you money but it will also ensure that you are getting proper nutrition and keeping blood sugar levels stable while on the move.

I always ensure I have protein or energy bars on me for satisfying my hunger in a flash. Here are some of my favourites:

Made Good Bars and Granola Mini’s
Made Good makes organic snacks from wholesome ingredients in small convenient packages. The granola minis are perfect for kids or topping yogurt for a satisfying snack.
Simply Protein Bars and Chips
Simply protein is my go-to for maximum protein and a bar I will reach for when I’m really hungry! Each bar or bag of chips contains 14-15g of plant based pea and non-gmo soy protein.

Dream Protein Powder 
I like to portion protein powder in bags or a small jar and pack with my in my suitcase. It's great for balancing blood sugar levels between meals (or margaritas!) and provides satiating energy without the bloat! This protein powder is very clean, free from artificial sweeteners, flavours and is so delicious mixed with water. 

A Good Quality Trail Mix:
I like Elan’s Organic Himilayan Sunshine Mix because it’s the right balance of satiating raw nuts and seeds, sweet dried fruits with a delicious salty bite.
Good Quality Dark Chocolate
Dark chocolate 70% or higher is a good source of calming magnesium and antioxidant. My favourite bar is from Giddy Yo Yo because it’s raw, vegan and so creamy! It’s especially handy when stuck in a layover when you’re craving something sweet and soulful.
Pur Gum
Not a snack, however; a pack of gum is definitely a travel essential. It’s not always easy to find one without additives or aspartame which is why I always have a pack of aspartame free gum from Pur in my bag for breath emergencies.
All of these snacks contain healthy fats, filling fibre and protein to keep me full until my next meal.
In addition to packing snacks, I will often cut up my own vegetables and pack some hummus. I like using these Stainless Steel Bento containers because I can portion out meals all in one dish without lugging around too much weight. They are great for kids!

Chemical free sunscreen:

I am all for sun bathing, but it's important to protect your skin from harmful burning especially in a much warmer climate. Conventional sunscreens are full of toxic chemicals and fragrances that are absorbed by the skin, especially when applied several times a day. 

Pack yourself a good quality natural sunscreen with made with natural ingredients like moisturizing oils, shea butter, aloe and zinc oxide for burn protection. 

Read about two of my favourites from Coola and Living Libations here.  

From all of you traveling this break, we wish you a safe, happy and relaxing vacation! 


Emily Sawyer is a Certified Nutritional Practitioner with a love for good, wholesome food. She believes in living a balanced life for optimal health and well-being. This means not depriving yourself of the foods you love, but rather choosing healthier versions of them and eating mindfully. Her holistic approach to living encompasses the belief that the entire body is connected. Through her Holistic Health coaching services, Emily gives you the tools and support needed to live your best life.

 Connect with Emily for a FREE 15 minute consultation. 


Emily Sawyer