Swellness LLC

Your guide to building a sustainable healthy lifestyle

I’m so glad you’re here! With each newsletter you will receive easily digestible tips regarding fitness, exercise, nutrition, meal prep, and much more!

A healthy lifestyle that produces lasting results is 100% possible, and my goal is to show you how you can achieve just that…it’s probably simpler than you think. I’m here to teach you that wellness doesn’t have to be complicated or boring. You can be excited about moving and fueling your body in ways that are sustainable for your unique journey.

So let’s dive in! Today’s topic covers tips for healthy eating on vacation or while traveling. I know it can be hard to stick to a healthy diet while on the road and staying at an unfamiliar place, but it is definitely possible if that’s your goal! With a little planning, you can be totally prepared and stick to your goals while traveling. 

Now let’s get to it! Below are just a few travel tips to ensure you have healthy options readily available. I’ll also be sharing suggestions for making nutritious choices while dining out.

• Stay somewhere with a kitchen – Since most hotels have only a microwave and mini fridge, opt for somewhere with a kitchen available. This doesn’t mean you have to cook every day, but if your goal is to keep eating nutritious meals, a full kitchen provides the space and tools to make your own.

• Buy precooked proteins – These are perfect for quick, healthy meals that give you a break from cooking. You can usually find them in the deli section of the grocery store, or check the frozen isle. Kevin’s Natural Foods has some yummy options with clean ingredients.
• Eat frozen meals – Frozen entrees make for an easy, quick meal, but use some discretion when selecting. Don’t be fooled by the word “healthy” or “clean” or any other language that instantly makes you think it’s a nutritious option. Check out the label, and look for meals with (1) the FEWEST ingredients and (2) things you can pronounce. If the back of the package has a list of 30 ingredients you haven’t even heard of, it’s likely not the most nutritious option.

• Stock up on salad kits – Salad kits save you prep time while providing a quick way to get in your greens and veggies. These pair very nicely with precooked proteins!
• Pack healthy snacks – I think it’s safe to say that most of us enjoy snacking on the road. If you pack options that support your goals ahead of time, you’ll be less likely to load up on high-sugar gas station treats. Things like Greek yogurt (with little to no added sugar), RXBARS, string cheese, homemade granola, and jerky are satisfying snacks to support a healthy diet. If you’re wanting a more nutritious PACKAGED snack, again, look for fewest ingredients! 
• Take your protein powder – Protein powder is probably the quickest way to consume a decent amount of protein. So grab your favorite, and take it with you! I drink Orgain protein powder daily, starting with a scoop in my morning coffee. Begin your day with a protein shake, or enjoy it as an afternoon snack. Pro Tip : that high protein afternoon snack can help you not overdo it when you’re out for dinner.

• Bring gallons of drinking water (and a big water bottle/cup) – No matter what we’re doing, staying hydrated is important. Take your own drinking water to be sure that you have it handy. I like to buy a few gallons and fill my own large water bottle to take on the go.
• Be mindful when dining out – Dining out is a common favorite among travelers, and most restaurants do have healthy options. Sometimes it can be hard to spot them buried in all the fried, greasy entrees, but if you know what to look for, you can usually put together a nutritious meal.
  • Start with protein. Choose an entree that features grilled, broiled, roasted or baked meat or fish.
  • Choose steamed/roasted veggies and/or salad as your side dishes. If you want a starchy side, opt for a baked sweet potato or quinoa.
  • Request sauces and salad dressings on the side.
  • Consider the portion size. Most restaurants serve portions that realistically feed two people. Split an entree with someone in your group, or take half to-go for an easy meal later.
  • Order water instead of soda. This will save you both calories AND money!

It’s easy to fall out of our routine when we’re in a different environment. But if we’re committed to fueling our bodies with nutritious foods, it is possible to stick with our goals while traveling. A little creativity may be required, and we might have to mix things up, but travel doesn’t have to mean we stop eating healthy meals. They just might look different than our normal day-to-day…and that is absolutely OK!

Until next time, have a Swell Day!

If you are looking for individualized, one-on-one support, apply here for the Swell Life Program and discover which package is right for you!