May 28, 2025 • 19 mins
Travel doesn’t have to derail your wellness routine, mama. In this episode, I’m sharing how I personally stay consistent with my healthy habits while I’m on the go—whether flying through airports, road-tripping with the fam, or dining out with friends.
You’ve worked hard to build habits that help you feel your best—so let’s keep those going even when your routine changes. With a little planning and the right mindset, you can travel with energy, ease, and alignment.
Grab my FREE Travel Wellness Guide —it’s full of tips on what to prep, pack, and order while traveling, so you can stay consistent without stress.
What You’ll Learn in This Episode:
- Why travel can throw us off—and how to stay grounded through it
- What I pack to avoid unhealthy food traps at the airport
- Simple ways to eat out and still feel amazing afterward
- How to support digestion and stay hydrated on the road
- The mindset shift that keeps you consistent (not perfect!)
Key Takeaways for Staying Healthy While Traveling:
Plan just a little. Packing clean snacks and hydration tools makes a big difference.
Know before you go. Check restaurant or airport food options ahead of time.
Move your body. Walk, stretch, or ground—even 5 minutes helps.
Digestive support is key. Magnesium, herbal tea, or enzymes can keep things flowing.
Give yourself grace. One indulgence won’t undo your progress. Be mindful and kind to yourself.
📥 Download the FREE Travel Wellness Guide here
Where to Find Robin:
📌 Instagram: @livelifebalancedwithrobin
📌 Website: www.livelifebalancedwithrobin.com
📌 TikTok: @livelifebalancedwithrobin.com
📌 Pinterest: @livelifebalancedwithrobin.com
📌Get the Weekly Scoop https://live-life-balanced-with-robin.kit.com/scoop
Loved this episode? Share it with a friend who needs to hear it! 💛 And if you haven’t yet, don’t forget to leave a review—it helps more women discover simple, sustainable ways to feel their best.
Companies mentioned in this episode:
- Just Ingredients
- Paleo Valley
- Truvani
- Milk Lab
Links referenced in this episode:
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey there, it's Robin andyou're listening to Healthy Habits
for a Healthier Home.
I'm here to help you create ahealthier life one simple shift at
a time.
If you're a mama ready toditch toxins, clean up your family's
nutrition, and build dailyhabits that support your well being,
you're definitely in the right place.
Each episode is packed notonly with education, but practical
(00:21):
tips and tools to help youtransform your health in your home
without that feeling of overwhelm.
So let's take this journeytogether to.
Create a thriving, low toxhome for.
You and your family.
If you're ready, say, I am ready.
Now let's get into this episode.
(00:47):
Hey, it's Robin.
Thank you so much for tuningin today.
I know at the end of the yearit's a busy time, but I.
Am super excited that you'rehere pouring into yourself.
And as we enter this end ofthe year, we're also looking forward
to summer.
And you know, summer bringsfamily, travel, brings lots of different
things that take.
Us out of our normal routine.
(01:08):
And so often I hear, you know,I'm so excited to go on vacation,
but I know that while I'm onvacation, I'm going to get off my
routine that I typically amdoing every day.
That makes me feel my best.
And that's okay, you know,I'll just get back on it when I get
home.
And so I work with clients on.
How to reframe that because we don't.
Have to allow travel to derail us.
(01:28):
So if that is you, if you'resomeone who has the mindset of, you
know, I'm not going to worryabout it.
I'll just pick up where I leftoff when I get back.
This episode's for you becausetoday we're.
Going to talk about how we can.
Keep our healthy habits incheck even.
When we're on the go.
So this summer, whether you'regoing to.
Go fly and see your kiddos,whether you're going to going on
a girls.
Trip or you're heading out of town.
For a family reunion or familyvacation or even for work, you do
(01:52):
not, and I repeat, you do nothave to ditch the wellness habits
that you've been creating thatare making you feel.
Your best just because you'reaway from home.
Now, when we're first gettingstarted on.
Reframing all of this, it does take.
A little bit of work, but I'vegot you covered.
I created a travel wellnessguide that you can pick up in the
show notes that really giveyou great ideas.
(02:14):
For airport snacks, how to eatwhen you're out so that you avoid
that.
Travel bloat, and how to packand prepare.
So don't forget to grab thatin the show notes.
But I want to get real for asecond because when we travel, it's
definitely easy to fall intothat mindset.
Like I said, you know, oops,you know, I've done this and so,
(02:34):
oh, well, I'll just start overon Monday.
Or I've worked this hard justso that I can go on vacation and.
Just sort of like go crazy.
The truth is, is thatconsistency is what we're looking
for.
We're not looking for perfection.
We're not looking for you togo on, you know, vacation and have
a.
Rigid, miserable time becauseyou are restricting yourself from
doing anything.
(02:54):
It's more just how can we keepas consistent with the routine that
we've created that makes usfeel our best?
If we know we're somebody that when.
We eat fried foods we don't feel.
Good, then maybe that'ssomething that you.
Want to address when you'retraveling and.
Think to yourself, do I want to.
Feel bloated and not wellafter this.
Meal, or do I want to chooseto have something grilled so that
(03:17):
I feel my best and I can enjoythe rest of my vacation?
So I think just having thesereframes and having these conversations
are very helpful.
Some of the common culpritsthat I.
Have found for myself anddefinitely my clients when we talk
about travel is airport foods, right?
Because they are known as,like the salt bombs full of sugar.
(03:38):
They're mostly ultra processed.
When you walk into thoselittle markets, it's, you know, unless
you know what you're lookingfor or you have an.
Idea of what would be ahealthier option.
It's hard to navigate, but not impossible.
Not having a plan, so not really.
Prepping and bringing stuff.
When we become hungry, we'rejust ravenous, and so we're going
(04:00):
to pick whatever's around us.
And so not having a plan andbringing stuff along is definitely
something that can pull usaway from those consistent habits.
Lack of movement, I find, is another.
Culprit that is hard to beconsistent with when traveling, whether
you're on the.
Go, flying, or driving.
But again, I think it's just needing.
A simple shift and reframe.
(04:21):
Where can you fit in the movement.
That makes you feel your bestwithout being so rigid?
So we'll talk about that.
And then, of course, we alwaystalk about digestive issues because,
hello, you know, there'stravel bloat.
We're not going to thebathroom the same.
We're not, we're not on oursame routine.
So our body's kind of out of whack.
And so having digestive issuesis something that can make us not
(04:43):
feel our best when we're traveling.
And so we're going to addressthat as well.
Some of the habits that overthe years I've kind of picked up,
whether having kids, little oreven big, that.
I personally do and help myclients to figure out which parts
of these.
Work for them so that again, they.
Can feel energized while onvacation, they can feel nourished
(05:05):
and satiated and grounded.
Whether they're hopping on abunch of.
Planes, whether they're road tripping.
Here's just a couple oftakeaways that you guys can try on
and see how they feel.
Number one, plan.
Plan a few easy meals.
I call them like your go to meals.
Some of the things that I like.
To bring along to make sure no.
Matter where I am, if I'm in apinch, I know I have something in
(05:28):
my purse or my bag that Icould eat that would nourish me and
make me feel my best.
So a couple of things that we.
Pack are clean protein bars.
I love Truvani.
Those are my go to right nowtrail mix without seed oils, even
like.
The mini nut butter cups.
Those are great because youcan always.
Grab carrots or celery and you can.
Have that to dip into.
(05:51):
Meat sticks is a great one.
I love Paleo Valley.
I have no affiliation with anyof these.
These are just my go to's I'mjust sharing with you.
But Paleo Valley meat sticks,they're great.
On the go because they travel well.
And they're about 9 grams ofprotein I think and they just taste
good.
And they, they really satiateme when.
I'm in a pinch.
The next thing is kind of like.
(06:13):
Scouting out the airport foodcourts and.
You know, looking at thelittle markets.
So seeing what's available andthen thinking.
About the list that we talkedthat you will see when you pick up
the travel guide.
You know, we talk about someof the healthier snack type foods
that we can create into a mealif we're.
In a pinch at the airport.
(06:34):
And these are the options.
So hard boiled eggs, I usuallyfind them in the markets.
They are a great protein snack.
They're convenient.
They're.
They're mostly at those littlemarkets and.
Kiosks so you can grab them and.
You can go there's alwaysyogurt options.
Just make sure that you readyour labels.
We're looking for ones thathave the least amount of sugar and
synthetic dyes.
(06:54):
Of course.
Is it going to be the exactone you eat at home?
Probably not.
But is that okay?
Yes.
Just do your best in readingand being ingredient aware.
You, you'll know which oneswill be the best option.
Obviously whole fruits, weknow that we can always get bananas
and oranges.
They're always at the littlemarkets as well.
I've seen a lot of beef jerky.
But just again make sure thatyou're reading those labels.
(07:16):
If you're not bringing yourmeat sticks with you, that is a good
option.
For protein, we're looking forhigh things, things that are high
in protein because.
They will keep you satiated.
Because when you eat a bag ofultra processed chips or something
like that, you're not going tofeel full so you're going to continue
to want to snack.
Whereas when you get somethingthat's more.
That'S consistently higher inprotein, you'll feel better.
(07:38):
The protein boxes, evenStarbucks has those little protein
boxes that have the nuts.
And you know, the eggs and thelittle fruits.
So again, when you havechoices to.
Make, these you know would be ones.
That I would be looking thepre made salads.
They're you know, an easy wayto get your greens in if you are
traveling.
You know, you can add a littlebit of protein and some dressing
on the side.
(07:59):
You can even bring your own dressing.
If you're somebody who notlike to.
Eat dressing out, I totallyget it.
But that's an option.
They have like little likesample size dressings that you can
take along.
String cheese is another greatoption especially for kids.
They're always in those littleconvenient kiosks in the airport
and even in some of the gasstations as you're traveling by car.
(08:20):
These are go to's if you're looking.
For something nuts and then smoothies.
So the only thing I want tocaution about smoothies is making
sure that you know, it's madewith fruit juices, water and you
know, making sure that.
You'Re heavier on the veggiesrather than.
The fruit juices and ratherthan the, the fruits because that's
(08:41):
going to spike your bloodsugar and then you're going to be,
you know, hungry or at leastthe veggies will give you some fiber
and satiate you a little bit longer.
All right, so scouting outagain, grabbing.
This guide will help you when you.
Are in the airport or going,even driving.
I Know that going to the gasstations is, you know, not always
(09:03):
convenient.
For, like, healthy foods, butsometimes we.
Need to grab something on the go.
But again, that's where I say prepare.
Things to bring with you,which we'll.
Talk about in just a minute.
Another big one is staying hydrated.
So what I always do,especially when traveling by plane,
is always bring an empty waterbottle and a couple packs of hydration.
(09:24):
And right now, my favorite isthe tropical flavor from just ingredients.
I love the way it tastes andthe way that it makes me feel.
When I'm hydrating for the day.
Remember, flying at thosealtitude definitely dehydrates us
more so than when we travel inthe car.
The next thing I want to talkabout is reframing, skipping movement.
(09:48):
So when we get to the airport,we typically sit and we scroll and
we look at things.
And so in reframing that, it'swalk the terminal, take a couple
of steps, get in as many stepsas you can between flights, keep
yourself going because again,you're going to be sitting on the
flight.
So get your movement whileyou're not on the flight.
(10:09):
If you are driving in the car.
When you stop for gas andyou're pumping gas, just walk around,
you know, the parking lot acouple of times.
Again, just to get somemovement in.
It helps with digestion.
It helps you feel better.
It helps the.
The circulation in your legsand try to fit in movement in just
different.
Ways than just taking a walk in.
(10:29):
The morning or just taking awalk in the evening or walking on
the treadmill.
Obviously we're not going tobe able to do those things, but we
can.
Reframe how we look at movement.
Even in a hotel, when you're sitting.
At nighttime before you laydown to go to sleep, you know, walk
if you haven't had, like,walking during the.
Day, depending on which cityyou're in.
Or where you guys are at, walkthe hotel, check it out.
Walk the city if you're in acity situation.
(10:51):
So we don't have to skipmovement altogether.
It might be altered a little bit.
But again, we're not lookingfor perfection.
We're just looking forconsistency and keeping up with some
of the habits that.
We know that make us feel our best.
All right, so prepping.
I think that prepping goes along way.
What can you prep and bring along?
(11:11):
So for me, it's nut butters,it's beef sticks.
You can prepare energy bites before.
If you know you're going out of.
Town, that's a great thing tohave on hand.
We do veggie sticks or like,you know, bags of carrots typically
will hold up celery.
Tomatoes usually hold up.
Cucumbers don't really hold upthat well.
Whole fruits, protein powders,I think those.
(11:34):
Are great to bring because if you.
Are in a pinch, all you needis water or if you find organic milk
or nut milk, you can mix.
The protein powder super quickand at least get something in your
body.
The other thing that I reallylove is Milk Lab, which is an on
the go oatmeal cup.
They're glyphosate free andthey travel really well.
They're in, they're already inthe little.
(11:55):
Cups so you can throw a couple.
Of those in your bag.
Trail mix, they have packetsof olives.
Now that you can just buy again.
Truvani protein bars.
I do really like some driedfruits and some granolas.
You'll see all of this in thetravel guide so you don't have to
write everything down or youknow, re listen to this.
(12:16):
It's just go there and click.
And I have even links todifferent brands that will make it
easier for.
You to purchase some of theseon the go things.
All right, so what do we dowhen we eat out?
Because that seems to be a big one.
And so eating out is part ofthe experience, right?
(12:37):
It's part of the experience oftraveling and going on vacation.
So there's not a need to avoideating out.
It's just about being mindfulof where.
You'Re eating and then whatyou're eating.
And how you're eatingdepending on where you're at.
So for example, there's acouple of apps.
Find me Gluten Free, Iabsolutely love.
(13:00):
Um, especially if you'receliac or if you don't want to ingest
gluten.
They're great ways to finddifferent restaurants that have gluten
free options.
Happy Cow, if you're vegan orvegetarian, that shows you places
that have plant based meals.
And the other one that Ireally like is just Yelp for their
reviews.
(13:20):
You can see what people thinkabout the restaurant, which is, is
often nice.
But the other feature, thesearch feature.
You know, you can searchhealthy, paleo, vegan, whatever it
is.
We, I do farm to table sometimes.
Just to see because when I'm,when I'm traveling, the experience
of eating at new restaurantsis part of our travel.
And we get excited about goingto different places that serve healthy
(13:42):
foods.
So that's what we're alwayslooking for.
Does it always go that way?
No, because Sometimes there'snot, you know.
Great options in the area.
So again, that doesn't meanthat we have to freak out and not
eat when we go out.
So how do we handle it?
Ask for substitutions.
We have to be able to use.
Our voices when we're out to eat.
Ask what kind of oils theycook with.
(14:04):
If things are fried, ask themto grill it.
If french fries are cooked inseed oils, ask them to steam vegetables
for you, up your protein.
You know, can do a salad with protein.
Those high protein meals are abetter option over like a huge carby
meal because it will keep yousatiated longer.
Again, depending on whereyou're at and where you've traveled
to.
But I think we have to learnto use our voices and ask the questions
(14:28):
and not feel shame or embarrassed.
Because we do things differently.
We're here to create better health.
There's so many things that we can.
Do just by asking the questions.
And I think, you know, if youdo nothing else when you go on vacation
this time, ask a restaurant,you know, what, what they use as
(14:49):
far.
As their, their cooking oilsor their.
Processes and just haveconversations because a lot of times
restaurants want to talk toyou about those things if they are
a healthy restaurant and evenif they're not, if enough people
come into a restaurant thatuses seed oils and, and we ask and
they say whatever the oil isand we opt out.
Of, of having that particular thing.
(15:09):
If enough people do that, that restaurant.
Is going to hear that and then.
They'Re going to start totransition and.
Say, okay, well if so many people.
Are not eating this becausewe've told.
Them they're, you know, cookedin seed.
Oils, they might start tochange the seed oils over to healthier
oils.
So again, being ingredientaware and using.
Our voices is definitelysomething that we can do while we
(15:30):
travel.
And the last thing that I wantto talk about is take along some,
some digestion support.
I always take along someherbal teas.
Sometimes I bring, well, mostof the time I bring my digestive
enzymes just.
In case and I travel with my supplements.
It's just a non negotiable.
For me that's something that Iam very consistent about because
(15:52):
I know that it makes me feelmy best.
So for you, you're going to have.
To figure out what it is that.
You can bring along from yourmorning routine or evening routine
that you don't.
Want to give up, that you wantto be more consistent with and take
it along with you.
Because again, we have theoption to do that.
(16:12):
And finally I want to tell youguys that if you want to have that
margarita, if you want to havethat croissant or piece of chocolate
cake, do it.
Okay?
Enjoy it.
This is not about being so rigid.
That we don't do anything.
It's about honoring our bodiesand what makes us feel good.
(16:33):
And one meal is not going tomake or break our health goals.
Just like one salad is not going.
To, you know, fix everything.
So our habits that we are creating.
Are helping us to become who we.
Are, not what we're perfect at.
Okay?
They're.
They're consistent habits thatwe're creating because we know that
(16:54):
it makes us feel our best.
But that doesn't mean it's anall or nothing mentality.
So if you are on that vacation.
And your family is enjoying anice cream sundae, enjoy it with them
and then move on with the mindset.
I can go back to my consistenthabits now.
I don't need to wait till Monday.
All right, if this episoderesonated with you and you want to
(17:17):
take the guesswork out of whatto eat, what to pack, what to prep,
don't forget.
Grab the free Travel WellnessGuide in.
The show notes because it isfull of some really great tips, some
apps, some snack ideas.
The brands that I definitelyknow are clean and you don't have
to choose.
Between adventure and yourwell being.
You can have both.
And that's what I want us to.
(17:39):
All take away from thisepisode, is.
That we can travel and have anamazing time and experience amazing
food while also keepingconsistent with some of the habits
that we know that make us feelour best as we wrap up.
If you are someone who is traveling.
This summer or you're someonethat travels.
Regularly for work, whereveryou're headed to make sure that you
(18:01):
stay grounded, take that timeto pause and take in.
All of the things that you're experiencing.
Stay nourished, make sure thatyou eat the foods that you know make
you feel your best.
And remember that you'realways just one small, tiny shift
away from feeling your.
Best, even when you're on the road.
If you love this episode,please share.
(18:21):
It with another family,another mom, another.
Friend that might need this asthey travel this summer.
And also if you do grab the.
Guide and you use somethingout of it and you find it very helpful,
please share in the commentsof this episode.
Share again with a friend how this.
Helped you guys ease into yourtravel a little bit more.
But I also want to be on yourjourney with you, so I want.
(18:43):
To hear from you and seewhat's working and what's not.
And then let's all justremember that we're here to lift
each other up.
And to help each other to livethe best, healthiest chapter that
we're in.
So love to you guys.
See you next week.
That episode had so many great takeaways.
I hope you feel inspired andmore empowered to make small 1% shifts
(19:05):
on your wellness journey this week.
I'd love to hear whatresonated with you.
If you want to leave a review.
Share your thoughts and let meknow how you're going to be implementing
these 1% shifts into your life.
And don't forget to subscribeand share this episode with another
mama who could use a littlewellness love.
Want to stay connected?
Join me on Instagram andFacebook Live Life Balanced with
Robin.
(19:26):
Check out mywebsite@livelifebalancedwithrobin.com for
more resources and grabyourself some freebies while you're
there.
Until next time, I hope youfind peace, love and light by breathing,
being present, and allowingfor all possibilities to come your
way.
See y' all next week.
Love to y' all.
Hey there, it's Robin andyou're listening to Healthy Habits
for a Healthier Home.
I'm here to help you create ahealthier life one simple shift at
a time.
If you're a mama ready toditch toxins, clean up your family's
nutrition, and build dailyhabits that support your well being,
you're definitely in the right place.
Each episode is packed notonly with education, but practical
(00:21):
tips and tools to help youtransform your health in your home
without that feeling of overwhelm.
So let's take this journeytogether to.
Create a thriving, low toxhome for.
You and your family.
If you're ready, say, I am ready.
Now let's get into this episode.
(00:47):
Hey, it's Robin.
Thank you so much for tuningin today.
I know at the end of the yearit's a busy time, but I.
Am super excited that you'rehere pouring into yourself.
And as we enter this end ofthe year, we're also looking forward
to summer.
And you know, summer bringsfamily, travel, brings lots of different
things that take.
Us out of our normal routine.
(01:08):
And so often I hear, you know,I'm so excited to go on vacation,
but I know that while I'm onvacation, I'm going to get off my
routine that I typically amdoing every day.
That makes me feel my best.
And that's okay, you know,I'll just get back on it when I get
home.
And so I work with clients on.
How to reframe that because we don't.
Have to allow travel to derail us.
(01:28):
So if that is you, if you'resomeone who has the mindset of, you
know, I'm not going to worryabout it.
I'll just pick up where I leftoff when I get back.
This episode's for you becausetoday we're.
Going to talk about how we can.
Keep our healthy habits incheck even.
When we're on the go.
So this summer, whether you'regoing to.
Go fly and see your kiddos,whether you're going to going on
a girls.
Trip or you're heading out of town.
For a family reunion or familyvacation or even for work, you do
(01:52):
not, and I repeat, you do nothave to ditch the wellness habits
that you've been creating thatare making you feel.
Your best just because you'reaway from home.
Now, when we're first gettingstarted on.
Reframing all of this, it does take.
A little bit of work, but I'vegot you covered.
I created a travel wellnessguide that you can pick up in the
show notes that really giveyou great ideas.
(02:14):
For airport snacks, how to eatwhen you're out so that you avoid
that.
Travel bloat, and how to packand prepare.
So don't forget to grab thatin the show notes.
But I want to get real for asecond because when we travel, it's
definitely easy to fall intothat mindset.
Like I said, you know, oops,you know, I've done this and so,
(02:34):
oh, well, I'll just start overon Monday.
Or I've worked this hard justso that I can go on vacation and.
Just sort of like go crazy.
The truth is, is thatconsistency is what we're looking
for.
We're not looking for perfection.
We're not looking for you togo on, you know, vacation and have
a.
Rigid, miserable time becauseyou are restricting yourself from
doing anything.
(02:54):
It's more just how can we keepas consistent with the routine that
we've created that makes usfeel our best?
If we know we're somebody that when.
We eat fried foods we don't feel.
Good, then maybe that'ssomething that you.
Want to address when you'retraveling and.
Think to yourself, do I want to.
Feel bloated and not wellafter this.
Meal, or do I want to chooseto have something grilled so that
(03:17):
I feel my best and I can enjoythe rest of my vacation?
So I think just having thesereframes and having these conversations
are very helpful.
Some of the common culpritsthat I.
Have found for myself anddefinitely my clients when we talk
about travel is airport foods, right?
Because they are known as,like the salt bombs full of sugar.
(03:38):
They're mostly ultra processed.
When you walk into thoselittle markets, it's, you know, unless
you know what you're lookingfor or you have an.
Idea of what would be ahealthier option.
It's hard to navigate, but not impossible.
Not having a plan, so not really.
Prepping and bringing stuff.
When we become hungry, we'rejust ravenous, and so we're going
(04:00):
to pick whatever's around us.
And so not having a plan andbringing stuff along is definitely
something that can pull usaway from those consistent habits.
Lack of movement, I find, is another.
Culprit that is hard to beconsistent with when traveling, whether
you're on the.
Go, flying, or driving.
But again, I think it's just needing.
A simple shift and reframe.
(04:21):
Where can you fit in the movement.
That makes you feel your bestwithout being so rigid?
So we'll talk about that.
And then, of course, we alwaystalk about digestive issues because,
hello, you know, there'stravel bloat.
We're not going to thebathroom the same.
We're not, we're not on oursame routine.
So our body's kind of out of whack.
And so having digestive issuesis something that can make us not
(04:43):
feel our best when we're traveling.
And so we're going to addressthat as well.
Some of the habits that overthe years I've kind of picked up,
whether having kids, little oreven big, that.
I personally do and help myclients to figure out which parts
of these.
Work for them so that again, they.
Can feel energized while onvacation, they can feel nourished
(05:05):
and satiated and grounded.
Whether they're hopping on abunch of.
Planes, whether they're road tripping.
Here's just a couple oftakeaways that you guys can try on
and see how they feel.
Number one, plan.
Plan a few easy meals.
I call them like your go to meals.
Some of the things that I like.
To bring along to make sure no.
Matter where I am, if I'm in apinch, I know I have something in
(05:28):
my purse or my bag that Icould eat that would nourish me and
make me feel my best.
So a couple of things that we.
Pack are clean protein bars.
I love Truvani.
Those are my go to right nowtrail mix without seed oils, even
like.
The mini nut butter cups.
Those are great because youcan always.
Grab carrots or celery and you can.
Have that to dip into.
(05:51):
Meat sticks is a great one.
I love Paleo Valley.
I have no affiliation with anyof these.
These are just my go to's I'mjust sharing with you.
But Paleo Valley meat sticks,they're great.
On the go because they travel well.
And they're about 9 grams ofprotein I think and they just taste
good.
And they, they really satiateme when.
I'm in a pinch.
The next thing is kind of like.
(06:13):
Scouting out the airport foodcourts and.
You know, looking at thelittle markets.
So seeing what's available andthen thinking.
About the list that we talkedthat you will see when you pick up
the travel guide.
You know, we talk about someof the healthier snack type foods
that we can create into a mealif we're.
In a pinch at the airport.
(06:34):
And these are the options.
So hard boiled eggs, I usuallyfind them in the markets.
They are a great protein snack.
They're convenient.
They're.
They're mostly at those littlemarkets and.
Kiosks so you can grab them and.
You can go there's alwaysyogurt options.
Just make sure that you readyour labels.
We're looking for ones thathave the least amount of sugar and
synthetic dyes.
(06:54):
Of course.
Is it going to be the exactone you eat at home?
Probably not.
But is that okay?
Yes.
Just do your best in readingand being ingredient aware.
You, you'll know which oneswill be the best option.
Obviously whole fruits, weknow that we can always get bananas
and oranges.
They're always at the littlemarkets as well.
I've seen a lot of beef jerky.
But just again make sure thatyou're reading those labels.
(07:16):
If you're not bringing yourmeat sticks with you, that is a good
option.
For protein, we're looking forhigh things, things that are high
in protein because.
They will keep you satiated.
Because when you eat a bag ofultra processed chips or something
like that, you're not going tofeel full so you're going to continue
to want to snack.
Whereas when you get somethingthat's more.
That'S consistently higher inprotein, you'll feel better.
(07:38):
The protein boxes, evenStarbucks has those little protein
boxes that have the nuts.
And you know, the eggs and thelittle fruits.
So again, when you havechoices to.
Make, these you know would be ones.
That I would be looking thepre made salads.
They're you know, an easy wayto get your greens in if you are
traveling.
You know, you can add a littlebit of protein and some dressing
on the side.
(07:59):
You can even bring your own dressing.
If you're somebody who notlike to.
Eat dressing out, I totallyget it.
But that's an option.
They have like little likesample size dressings that you can
take along.
String cheese is another greatoption especially for kids.
They're always in those littleconvenient kiosks in the airport
and even in some of the gasstations as you're traveling by car.
(08:20):
These are go to's if you're looking.
For something nuts and then smoothies.
So the only thing I want tocaution about smoothies is making
sure that you know, it's madewith fruit juices, water and you
know, making sure that.
You'Re heavier on the veggiesrather than.
The fruit juices and ratherthan the, the fruits because that's
(08:41):
going to spike your bloodsugar and then you're going to be,
you know, hungry or at leastthe veggies will give you some fiber
and satiate you a little bit longer.
All right, so scouting outagain, grabbing.
This guide will help you when you.
Are in the airport or going,even driving.
I Know that going to the gasstations is, you know, not always
(09:03):
convenient.
For, like, healthy foods, butsometimes we.
Need to grab something on the go.
But again, that's where I say prepare.
Things to bring with you,which we'll.
Talk about in just a minute.
Another big one is staying hydrated.
So what I always do,especially when traveling by plane,
is always bring an empty waterbottle and a couple packs of hydration.
(09:24):
And right now, my favorite isthe tropical flavor from just ingredients.
I love the way it tastes andthe way that it makes me feel.
When I'm hydrating for the day.
Remember, flying at thosealtitude definitely dehydrates us
more so than when we travel inthe car.
The next thing I want to talkabout is reframing, skipping movement.
(09:48):
So when we get to the airport,we typically sit and we scroll and
we look at things.
And so in reframing that, it'swalk the terminal, take a couple
of steps, get in as many stepsas you can between flights, keep
yourself going because again,you're going to be sitting on the
flight.
So get your movement whileyou're not on the flight.
(10:09):
If you are driving in the car.
When you stop for gas andyou're pumping gas, just walk around,
you know, the parking lot acouple of times.
Again, just to get somemovement in.
It helps with digestion.
It helps you feel better.
It helps the.
The circulation in your legsand try to fit in movement in just
different.
Ways than just taking a walk in.
(10:29):
The morning or just taking awalk in the evening or walking on
the treadmill.
Obviously we're not going tobe able to do those things, but we
can.
Reframe how we look at movement.
Even in a hotel, when you're sitting.
At nighttime before you laydown to go to sleep, you know, walk
if you haven't had, like,walking during the.
Day, depending on which cityyou're in.
Or where you guys are at, walkthe hotel, check it out.
Walk the city if you're in acity situation.
(10:51):
So we don't have to skipmovement altogether.
It might be altered a little bit.
But again, we're not lookingfor perfection.
We're just looking forconsistency and keeping up with some
of the habits that.
We know that make us feel our best.
All right, so prepping.
I think that prepping goes along way.
What can you prep and bring along?
(11:11):
So for me, it's nut butters,it's beef sticks.
You can prepare energy bites before.
If you know you're going out of.
Town, that's a great thing tohave on hand.
We do veggie sticks or like,you know, bags of carrots typically
will hold up celery.
Tomatoes usually hold up.
Cucumbers don't really hold upthat well.
Whole fruits, protein powders,I think those.
(11:34):
Are great to bring because if you.
Are in a pinch, all you needis water or if you find organic milk
or nut milk, you can mix.
The protein powder super quickand at least get something in your
body.
The other thing that I reallylove is Milk Lab, which is an on
the go oatmeal cup.
They're glyphosate free andthey travel really well.
They're in, they're already inthe little.
(11:55):
Cups so you can throw a couple.
Of those in your bag.
Trail mix, they have packetsof olives.
Now that you can just buy again.
Truvani protein bars.
I do really like some driedfruits and some granolas.
You'll see all of this in thetravel guide so you don't have to
write everything down or youknow, re listen to this.
(12:16):
It's just go there and click.
And I have even links todifferent brands that will make it
easier for.
You to purchase some of theseon the go things.
All right, so what do we dowhen we eat out?
Because that seems to be a big one.
And so eating out is part ofthe experience, right?
(12:37):
It's part of the experience oftraveling and going on vacation.
So there's not a need to avoideating out.
It's just about being mindfulof where.
You'Re eating and then whatyou're eating.
And how you're eatingdepending on where you're at.
So for example, there's acouple of apps.
Find me Gluten Free, Iabsolutely love.
(13:00):
Um, especially if you'receliac or if you don't want to ingest
gluten.
They're great ways to finddifferent restaurants that have gluten
free options.
Happy Cow, if you're vegan orvegetarian, that shows you places
that have plant based meals.
And the other one that Ireally like is just Yelp for their
reviews.
(13:20):
You can see what people thinkabout the restaurant, which is, is
often nice.
But the other feature, thesearch feature.
You know, you can searchhealthy, paleo, vegan, whatever it
is.
We, I do farm to table sometimes.
Just to see because when I'm,when I'm traveling, the experience
of eating at new restaurantsis part of our travel.
And we get excited about goingto different places that serve healthy
(13:42):
foods.
So that's what we're alwayslooking for.
Does it always go that way?
No, because Sometimes there'snot, you know.
Great options in the area.
So again, that doesn't meanthat we have to freak out and not
eat when we go out.
So how do we handle it?
Ask for substitutions.
We have to be able to use.
Our voices when we're out to eat.
Ask what kind of oils theycook with.
(14:04):
If things are fried, ask themto grill it.
If french fries are cooked inseed oils, ask them to steam vegetables
for you, up your protein.
You know, can do a salad with protein.
Those high protein meals are abetter option over like a huge carby
meal because it will keep yousatiated longer.
Again, depending on whereyou're at and where you've traveled
to.
But I think we have to learnto use our voices and ask the questions
(14:28):
and not feel shame or embarrassed.
Because we do things differently.
We're here to create better health.
There's so many things that we can.
Do just by asking the questions.
And I think, you know, if youdo nothing else when you go on vacation
this time, ask a restaurant,you know, what, what they use as
(14:49):
far.
As their, their cooking oilsor their.
Processes and just haveconversations because a lot of times
restaurants want to talk toyou about those things if they are
a healthy restaurant and evenif they're not, if enough people
come into a restaurant thatuses seed oils and, and we ask and
they say whatever the oil isand we opt out.
Of, of having that particular thing.
(15:09):
If enough people do that, that restaurant.
Is going to hear that and then.
They'Re going to start totransition and.
Say, okay, well if so many people.
Are not eating this becausewe've told.
Them they're, you know, cookedin seed.
Oils, they might start tochange the seed oils over to healthier
oils.
So again, being ingredientaware and using.
Our voices is definitelysomething that we can do while we
(15:30):
travel.
And the last thing that I wantto talk about is take along some,
some digestion support.
I always take along someherbal teas.
Sometimes I bring, well, mostof the time I bring my digestive
enzymes just.
In case and I travel with my supplements.
It's just a non negotiable.
For me that's something that Iam very consistent about because
(15:52):
I know that it makes me feelmy best.
So for you, you're going to have.
To figure out what it is that.
You can bring along from yourmorning routine or evening routine
that you don't.
Want to give up, that you wantto be more consistent with and take
it along with you.
Because again, we have theoption to do that.
(16:12):
And finally I want to tell youguys that if you want to have that
margarita, if you want to havethat croissant or piece of chocolate
cake, do it.
Okay?
Enjoy it.
This is not about being so rigid.
That we don't do anything.
It's about honoring our bodiesand what makes us feel good.
(16:33):
And one meal is not going tomake or break our health goals.
Just like one salad is not going.
To, you know, fix everything.
So our habits that we are creating.
Are helping us to become who we.
Are, not what we're perfect at.
Okay?
They're.
They're consistent habits thatwe're creating because we know that
(16:54):
it makes us feel our best.
But that doesn't mean it's anall or nothing mentality.
So if you are on that vacation.
And your family is enjoying anice cream sundae, enjoy it with them
and then move on with the mindset.
I can go back to my consistenthabits now.
I don't need to wait till Monday.
All right, if this episoderesonated with you and you want to
(17:17):
take the guesswork out of whatto eat, what to pack, what to prep,
don't forget.
Grab the free Travel WellnessGuide in.
The show notes because it isfull of some really great tips, some
apps, some snack ideas.
The brands that I definitelyknow are clean and you don't have
to choose.
Between adventure and yourwell being.
You can have both.
And that's what I want us to.
(17:39):
All take away from thisepisode, is.
That we can travel and have anamazing time and experience amazing
food while also keepingconsistent with some of the habits
that we know that make us feelour best as we wrap up.
If you are someone who is traveling.
This summer or you're someonethat travels.
Regularly for work, whereveryou're headed to make sure that you
(18:01):
stay grounded, take that timeto pause and take in.
All of the things that you're experiencing.
Stay nourished, make sure thatyou eat the foods that you know make
you feel your best.
And remember that you'realways just one small, tiny shift
away from feeling your.
Best, even when you're on the road.
If you love this episode,please share.
(18:21):
It with another family,another mom, another.
Friend that might need this asthey travel this summer.
And also if you do grab the.
Guide and you use somethingout of it and you find it very helpful,
please share in the commentsof this episode.
Share again with a friend how this.
Helped you guys ease into yourtravel a little bit more.
But I also want to be on yourjourney with you, so I want.
(18:43):
To hear from you and seewhat's working and what's not.
And then let's all justremember that we're here to lift
each other up.
And to help each other to livethe best, healthiest chapter that
we're in.
So love to you guys.
See you next week.
That episode had so many great takeaways.
I hope you feel inspired andmore empowered to make small 1% shifts
(19:05):
on your wellness journey this week.
I'd love to hear whatresonated with you.
If you want to leave a review.
Share your thoughts and let meknow how you're going to be implementing
these 1% shifts into your life.
And don't forget to subscribeand share this episode with another
mama who could use a littlewellness love.
Want to stay connected?
Join me on Instagram andFacebook Live Life Balanced with
Robin.
(19:26):
Check out mywebsite@livelifebalancedwithrobin.com for
more resources and grabyourself some freebies while you're
there.
Until next time, I hope youfind peace, love and light by breathing,
being present, and allowingfor all possibilities to come your
way.
See y' all next week.
Love to y' all.
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