How to re­main healthy while travelling

Great Health Guide - - CONTENTS - Tanya Do­herty

Most peo­ple in­crease their com­mit­ment to ex­er­cise and healthy eat­ing prior to a hol­i­day so they feel amaz­ing, but as soon as they get to the air­port or start on the road trip, they buy some junk food and if not driv­ing, have a glass of wine. The hol­i­day is filled with beach reads, cock­tails and lots of yummy treats. As soon as you get back to the air­port, you vow to go back to your healthy eat­ing and ex­er­cise plan be­cause you are feel­ing worse then you did be­fore you left. It doesn’t have to be this way.

Here’s some top tips to keep you feel­ing amaz­ing whilst still indulging when you’re on your next jour­ney.


1. Pre­pare some healthy snacks for the plane.

If you want ex­tra marks you can pre­pare your own meals for the plane. Per­son­ally, this isn’t some­thing I do, but I like to take healthy snacks and tend to stick to the veg­gie op­tion on the plane. Snacks such as rice cakes with nut but­ter, dates, dark choco­late, nuts and seeds are great op­tions.

2. Take an empty wa­ter bot­tle with you.

Fill this up once you get past se­cu­rity and don’t be afraid to ask for it to be filled on the plane or ask where you can re­fill it your­self. Hy­dra­tion is so im­por­tant, es­pe­cially when fly­ing. It will also make you feel a lot bet­ter once you land.

3. On that note take some herbal teas with you.

You can ask for hot wa­ter on the plane and herbal teas are beau­ti­fully calm­ing. Pep­per­mint is great for di­ges­tion and chamomile is great for re­lax­ing.


4. Try to avoid al­co­hol on the plane.

It can be tempt­ing to start your hol­i­day with some drinks, but this is just go­ing to de­hy­drate you fur­ther and will make you feel grog­gier when you land.

5. Do some re­search – find some healthy restau­rants be­fore you go.

There’s noth­ing wrong with indulging when you are there, but you need to bal­ance it with your usual healthy meals. It’s so easy to do some re­search be­fore you go and have some great op­tions at hand.

6. Do some more re­search – search out a gym or yoga stu­dio that is close to your ac­com­mo­da­tion.

Make a com­mit­ment to do a cer­tain num­ber of ses­sions while you are away, just as you would at home. It is also a great op­por­tu­nity to try some­thing new that you may not do at home, or don’t have the op­por­tu­nity to do when at home.


7. Pre­pare a healthy meal and freeze it be­fore you leave home.

If you find that you are tired when you get home and start reach­ing for the lo­cal take away menu, en­joy eat­ing your own pre­pared meal in­stead. Much health­ier and en­joy­able.


1. Check out the lo­cal farm­ers’ mar­kets for some great lo­cal pro­duce.

Fruit or veg­gie sticks are great snack op­tions when you are out and about. If you have ac­cess to a kitchen, plan some healthy meals; hope­fully you may have more time to ex­per­i­ment while you are away and cook some of those new meals that you find in­ter­est­ing.

Ex­er­cise doesn’t have to be lim­ited to a gym, why not hire a bike and find the lo­cal walk­ing tracks. Make it fun!

2. Try some med­i­ta­tion.

Peo­ple find that one of the big­gest bar­ri­ers to med­i­ta­tion is lack of time. A hol­i­day is a great op­por­tu­nity to ex­per­i­ment with med­i­ta­tion and hope­fully once you’ve ex­pe­ri­enced the ben­e­fits, you’ll find time to con­tinue med­i­ta­tion when you get home.

3. En­joy your­self!

Hol­i­days are a great op­por­tu­nity to re­lax, read that book you’ve been mean­ing to and to in­dulge in some self-care. Get a mas­sage, have your nails done and do what­ever else is go­ing to make you happy.

WHEN YOU GET HOME: 1. You should be rested, re­laxed and have had a great time.

If you have used the op­por­tu­nity to get into a rou­tine with your ex­er­cise, med­i­ta­tion or healthy food, keep it go­ing! Now is not the time to give up.

2. En­joy that meal you have pre­frozen be­fore your de­par­ture.

If not grab some fish or meat and keep it sim­ple, fast and healthy with some steamed greens.

Tanya Do­herty is the founder of ‘Beach­fit and Well-be­ing’ and a per­sonal trainer with

MMA (Mixed Mar­tial Arts) Level 1 Fit­ness. Tanya is also a Charles Poliquin Biosig­na­ture prac­ti­tioner and as­sists both women and men to live in op­ti­mum health. Tanya can be con­tacted via her web­site or her Face­book page.

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