The 11 Best Tips for Healthy Travel

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Posted by Kara Stout on June 18, 2013 at 10:00 AM

It's finally summer, which means time to take a vacation! I recently went to Hawaii with my mom and sister, which was amazing. It was full of fun, adventure, inspiration and relaxation -- I'm so very grateful!  

Traveling can be exciting, enjoyable and rewarding, but it often takes a toll on our waistlines and overall health. Not to worry, I've got you covered! Here are 11 of my top healthy travel tips:  

1. Pack healthy snacks for the plane: Pack cut-up fruit and veggies and/or portioned out small baggies of raw, unsalted nuts. You can also easily grab healthy snack bars at Whole Foods or another health food store. I like organic protein bars like gomacro Macrobars, especially the Peanut Butter Chocolate Chip, and I like Thats it fruit bars. When looking for a bar, check out the ingredients and opt for whole healthy ingredients and minimal sugar. I also recommend choosing bars with natural sugars/sweeteners.
2. Drink plenty of water: You want to drink at least 64 oz or half your body weight in ounces per day. So, for example, if you weigh 120lbs, you would want to drink 60 oz each day. Getting plenty of water is a must, especially when traveling during these warm summer months. Water helps our skin stay clear, hydrated, and glowing, aids in digestion, and can prevent headaches. Stay tuned for my upcoming video on how to make your water more exciting! I can't wait to share one of my new favorite ways to flavor water to make it so tasty!   
3. Make sure to take your multivitamins daily: This can be difficult to remember when traveling. It's best to set them in a place that will help you remember to take them or set a reminder in your phone. High-quality multivitamins are crucial to take since most of us are consuming less nutrients than what we need. Plus, being on an airplane with so many people in a small, confined space means germs! You'll also have to deal with stress from travel, jet lag and having your eating and sleep disrupted. Also, your digestion can get thrown off, so include a probiotic. Probiotics are not only great for your digestion, but imperative for your immune system. Lastly, if you begin to feel a little run down, add in some Elderberry and Oregano oil for a few days. These are two of my fav immune system boosters!  
4. Healthy choices when eating out: Go for salads with dark leafy greens, plenty of veggies and fruit, lean protein, and healthy fats (i.e. avocados, salmon). Avoid fried foods, bread, creamy sauces and dressings, a lot of meat, sodas, and pastas. These will make you feel sluggish, heavy and bloated -- NOT what we want on vacation. I would also be mindful of alcoholic drinks with a lot of sugar or sodium. Do not skip a healthy breakfast either!
5. Enjoy local produce: Yummm! I am still tasting the papaya I had in Hawaii and coconut water straight from the coconut! We bought coconuts from a stand, and it was so cool watching the local vendor prepare it and cut off the top with his machete...voila! Ready to drink. Definitely seek out local farmers markets or fresh produce stands if possible. The antioxidants, vitamins, and minerals will keep you feeling energized and healthy. 

6. Enjoy location specific activities: Although we didn't realize our tour around North Shore included some rough off-roading, the view and experience were well worth it. We visited a spot in Oahu that not a lot of people are familiar with, even some of the locals, plus the only way to reach the point is by hike - Kaena Point, Oahu. 

7. Seek out fun ways to get physically active: You can hike, walk along a particularly beautiful scenic route, swim in the ocean, snorkel, kayak, bike, all kinds of things. The hotel where we stayed provided Yogaquatics, which was very interesting (and fun!).

8. Find local gems: Try to find favorite spots and restaurants that residents love, not just touristy spots. While in Hawaii, it was recommended we go to Mediterraneo, a small, cute homemade Italian restaurant in Honolulu. It was amazing! The chef/owner, Fabricio, was so kind and funny; it was a memorable experience. And who would've thought Italian food in Hawaii? It was delicious. 

9. Take risks: Not all vacations call for some risk taking, but I do think it's good to do something that takes you out of your comfort zone in order to have an experience you wouldn't have otherwise. So far, I have zip lined in St. Lucia during my honeymoon and just recently went parasailing in Hawaii! My mom, sister and I went tandem. Funny thing was none of us were scared...until we were up there!! My biggest risk-taking adventure on my bucket list is to go cage diving with great white sharks...can't wait!

10. Really be present and take it all in: It's so important to be present each and every day because the present moment is the only thing that is real. Ee aren't in the past and we don't yet know the future.  We must especially soak up every ounce of a wonderful vacation. Enjoy the time, sit outside as much as possible, look out at the ocean or beautiful scenery, take the time to reconnect with yourself, and let go of any stress or sadness you've been carrying around. Our world is so beautiful and traveling allows us to appreciate it and observe more of God's creations.   
11. It's vacation - enjoy yourself!  I eat healthy probably 90% of the time and allow myself to indulge 10% of time! So, if I want some Hawaiian drinks while on vacay, I let myself with no guilt. (I do also try to be mindful of drinking plenty of water...had to say!) I encourage you to allow yourself to enjoy a few vacation treats with no guilt!

It's best to be mindful of choosing healthier options and activities while on vacation -- you will have more energy, feel lighter, sleep better & honestly enjoy your vacation even more.   
Happy Traveling!


Kara Stout is a Certified Health Coach, Licensed Professional Counselor and founder of KISS Health & Wellness. If you want even more resources to create a healthy, happy life, head over to to sign up for free email updates! You can also connect more with Kara on Facebook, Twitter, Pinterest & YouTube.


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