Ready to enjoy your summer travels while still maintaining hormone balance and overall health? Today we’ll explore four key areas to focus on before and during your travels: knowing yourself and your baselines, prioritizing sleep, being mindful of what you eat, and managing stress.
I’ll walk you through my favorite go-to breakfasts, healthy sandwich options, snacks + drinks, as well as tips for staying hydrated on the go. Keeping your body nourished and your hormones balanced while traveling is essential for a truly enjoyable trip. We'll discuss strategies to avoid unhealthy food choices and maintain your hydration levels throughout your adventures so you can have more fun & feel good doing it.
[0:14] Balance Hormones while Traveling
[8:13] Healthy Eating While Traveling
[15:06] Tips for Travel and Feeling Good
Resources
- Nourish Your Hormones Course: use the code HHPODCAST for $50 OFF Nourish Your Hormones!
- Hormone Secrets Workshop
- Free hormone balance guide
Connect with Leisha
Instagram: @leishadrews
Website: www.leishadrews.com
Apply to work 1:1 with Leisha HERE
Don’t forget to subscribe, share this episode, and leave a review. Your support helps us reach more women looking for answers.
Disclaimer: Nothing in this podcast is to be taken as medical advice, please take informed accountability and speak to your provider before making changes to your health routine.
This podcast is for women and moms to learn how to balance hormones naturally in motherhood, to have pain-free periods, increased fertility, to decrease PMS mood swings, and to increase energy without restrictive diet plans. You'll learn how to balance blood sugar, increase progesterone naturally, understand the root cause of estrogen dominance, irregular periods, PCOS, insulin resistance, hormonal acne, post birth-control syndrome, and conceive naturally. We use a pro-metabolic, whole food, root cause approach to functional women's health and focus on truly holistic health and mind-body connection.
If you listen to any of the following shows, we're sure you'll like ours too!
Pursuit of Wellness with Mari Llewellyn, Culture Apothecary with Alex Clark, Found My Fitness with Rhonda Patrick, Just Ingredients Podcast, Wellness Mama, The Dr Josh Axe Show, Are You Menstrual Podcast, The Model Health Show, Grounded Wellness By Primally Pure, Be Well By Kelly Leveque, The Freely Rooted Podcast with Kori Meloy, Simple Farmhouse Life with Lisa Bass
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hello, hello.
It is summer and I could not bemore excited, and something
that comes up with summer isschedules are different, things
are often busy, and travel isoften happening during the
summer, and so I'm going to talkabout how you can balance your
hormones and really nourish yourbody even while you are
traveling, so that you can,number one, continue to make
(00:21):
progress, or start to makeprogress if you're just starting
out on your hormone balancejourney, but also so you can
really truly enjoy your traveleven more, because I know that
if I feel good and if I feellike I'm taking good care of
myself, i'm going to enjoy mytrip so much more than if I feel
like I'm going to have to dread, you know starting over and
revamping everything in my lifewhen I get back.
So let's dive in.
(00:41):
Welcome to the Happily Hormonalpodcast.
Have your little iffy onwhether or not the word hormonal
is a good one, you're in theright place.
My name is Leisha Drews,registered nurse and functional
diagnostic nutritionpractitioner, turned holistic
hormone coach, and, after goingthrough my own hormone journey
and having my three babies, iactually believe that our
(01:04):
hormones are one of the greatestgifts that we've been given as
women, and that, no matter whatyou've been told, it's possible
for you to have thriving energy,good periods and the stable
mood all month long, and I amhere to show you the way.
I think it's time to change thenarrative around words like
hormones and hormonal and startto reclaim the power that we
truly have as women, which is apower to change not only our own
(01:26):
health, but the health of allof our family for generations to
come.
Hormone balance doesn't have tofeel hard.
It can actually feel simple andfun when we do it in a way that
aligns with how our bodies weremade.
If you're ready to starttrusting your body again and
feeling really good in thatbeautiful body that you've been
given, then grab yourself ayummy drink and maybe a snack
and let's do this, okay, sotoday I have four things for you
(01:52):
to think about as you'regetting ready for summer trips,
and hopefully you have somereally fun ones planned.
I know we have several tripsplanned this summer.
We had one planned for MemorialDay weekend, which was just
last weekend when I'm recordingthis, and we actually ended up
deciding to postpone it becausewe are still in the process of
moving and remodeling and wehaven't moved yet.
(02:12):
So we're just going to take alittle hold on the trips for a
minute, but we do have a coupleof different road trips planned
And I have seen over the lastcouple of years, as I've started
to implement some of these tipsfor myself, that just makes
travel feel so good to me, andI'm obsessed with travel.
I love doing new things, i lovehaving adventures, i love new
experiences, and so anythingthat's going to make it better,
(02:35):
make it easier, make it more,just in line with the life that
I want to live, is absolutely ontrack for me.
So number one that I want youto think about as your, before
you even go into the three tipsthat I have for you today, is
you truly have to know yourselfand know your baselines and be
(02:56):
honest with yourself What makesyou feel best and what level you
need to do it at.
So what I mean by that, forexample, is, for me, i know that
I feel best with like eightplus hours of sleep at night.
Honestly, i love getting ninehours of sleep.
Truly, in my life I don't getnine hours of sleep a lot of the
(03:16):
time.
I get closer to like seven anda half to eight really regularly
, and I do fine with that.
I feel fine.
So I know on vacation, if I'mtempted to stay up really late,
that I'm probably not going tofeel as good the next day that I
stayed up late, but I know thatI can get away with it for a
day or two.
I also know that I can't getaway with it for like four or
five days in a row and stillfeel as good as I want to feel.
(03:37):
So that's a baseline for me,even with travel, that I'm not
going to stay up super lateevery night.
And this again, this applies tome where I have kids who wake
me up at the same time everymorning, or maybe even earlier
on vacation.
So my sleep window isessentially going to be
shortened if I stay up late.
Another thing that I know for meis that I don't feel really
good when I eat a lot of glutenor when I eat a lot of processed
(04:01):
foods, and so I want to managethat even on vacation.
And it doesn't mean that I'llnever have something out of the
ordinary for me when I'm on atrip, but I really do like to
save that for when it's going tobe a time I'll really enjoy it
versus just, oh, we're on a tripSo I just have to eat crappy
food because that's all there isat the airport or something
like that.
So when I'm thinking abouttravel for me, i do think about
(04:23):
my baselines and I do think thatI generally need to get a
pretty good amount of sleep, andI also want to stay eating
fairly well, because I want tofeel really good and I want to
be able to enjoy what I'm doingat the places that I'm doing it.
And sure I can get away with,you know, not enough sleep for
several days.
I can get away with eatingcrappy food for several days,
but when I look at you know kindof more of the big picture,
(04:46):
it's not something that I wantto just try to get away with.
I'd really rather feel good thewhole time, and what I've found
since I've started implementingthese things is that I come home
from a vacation feeling muchmore refreshed, feeling much
more excited about the nextthing, but not feeling like,
okay, it's time to go home andgo on a diet or reset, or like
I'm so bloated from vacation Igain 10 pounds or whatever, and
(05:07):
that's just honestly, it's notworth it, and so I want you to
be able to feel that same wayand be able to just enjoy
vacations, basically without anyside effects or like unwanted
consequences afterwards.
So number one is just truly doknow those baselines And, if
you're listening to this andyou're not super sure, really
understanding and like beingable to listen to your body and
(05:30):
pay attention to how you'refeeling, and understanding
because you've experienced itwith the things that truly make
you feel good versus the thingsthat truly don't.
That is something that I walkthrough really step by step with
my students in nourish yourhormones and with my one on one
clients as well, and so if youneed help with that, definitely
reach out.
I have solutions and supportfor you there And I would love
(05:51):
for you to be able to reallyfeel confident.
And that's one of the thingsthat my clients walk away with
the most is they come out on theother side of our time together
and they say, man, i really hadno body literacy, i really had
no idea what was going on in mybody, and now I feel so much
more confident that whensomething comes up, i know what
to do about it And I know whatfactors are involved, versus
just feeling like what the heckI have to like figure out
(06:13):
another diet or anothersupplement plan or something
like I know I'm on the righttrack and I know why and that is
the empowerment that I really,really love my clients to walk
away with.
Okay, so let's assume you knowyour baselines and you have a
general idea, and that one ofthose baselines is that you know
that you need to eat prettygood food and you need to eat
pretty consistently to feelreally good.
(06:35):
That's a pretty typicalbaseline for a lot of us.
So some tips that I have abouteating on vacation is number one
you want to be like fairly incontrol of your food if possible
, and so staying somewhere witha fridge and potentially even a
whole kitchen is really great.
So for me on vacation, i don'treally cook a lot on vacation
unless we're like staying in ahouse for a whole week or
(06:56):
something like that, andoftentimes that's with family
and we'll kind of take turnsmaking dinner.
But I don't usually cook a lotwhen I'm on vacation.
So staying somewhere with afridge is really good And I can
find really nourishing andsimple foods that don't require
a lot of cooking.
That'll be great for the weekand just having a fridge is
really ideal.
So definitely staying somewherewith a fridge or like with the
(07:18):
level of a kitchen that you needis really nice, even if you're
staying in a hotel or staying atfamily's house.
Just make sure that you haveaccess to that And then you'll
know ahead of time how you canplan with food and kind of what
to expect.
So when I know that I have afridge and I know that I have
whatever level of kitchen that Ihave, i will generally plan to
do a grocery pickup on my way,like into town.
(07:38):
Whether I'm driving into townor if I'm flying, especially,
i'll do a grocery pickup.
If I'm driving and it's notsuper far, i may just like grab
groceries where I am at home andthen take them with me, because
it is a little easier to shopin your own town.
But I have found that generallyyou can find kind of a box
store that you're used to to inthe town that you're going to
(08:00):
and just order grocery pick upthe day before so that you know
exactly what you're going tohave with you and then you can
just grab those things on yourway into town.
It doesn't take you a lot oftime and you're ready to go,
ready to vacay and you have yourfood with you.
So some of the things that Ireally like to order a lot of
times is number one, of course,for me is breakfast, and so I
(08:20):
always want to make sure thatI'm going to have something with
protein and carbs for breakfast, and usually I just want to
make sure that it's somethingthat I can grab pretty easily
and quickly and that I'm notgoing to bother anybody.
So, specifically if I'm stayinglike at a friend's house or at
family's house, i don't want tobe the high maintenance girl
getting up in the morning andbeing like I need a full three
course breakfast right now.
(08:41):
That's not my life in general,but I really like to just get
something easy for breakfast.
So one of my favorite goes tois just like a really good
quality organic yogurt.
I like the Purely Elizabethgranola.
That's a brand that's prettynationwide as far as I can tell.
I'll get some organic berriesand I'm good to go with that.
(09:02):
I can grab whatever portionsize I need to have that be
either my real breakfast or tohave that be kind of my like pre
breakfast.
If we're having a big breakfasttogether as a family and I feel
good, my blood sugar staysbalanced, i am able to start my
energy off on the right foot inthe morning, especially when
you're traveling and you havekids and maybe they're not
sleeping so well.
(09:23):
Like mom is need somethingright away in the morning, so I
like to usually do that forbreakfast.
Sometimes I'll also grab eggsand just boil them.
So, again, i'm not like cookingin the morning, but I'll have
boiled eggs and I can have somefruit on the side, something
just super simple and easy, sothat I have something to go on
and I can start my day, avacation, feeling really good.
I also will generally get likehealthy sandwich stuff.
(09:46):
So I'll get a really goodquality bread.
I'll get some organic I liketurkey lunch meat, some organic
cheese, and I'll pick up a mayothat's not a vegetable oil mayo
and just have like kind of justbasics for sandwiches.
A lot of times we'll get,obviously, i will buy some
carrots as well Just a couplelike easy veggies, fruits,
(10:07):
things like that, and then maybea good quality chip like the
siate chips or something likethat, because I like to have
something fun along the side ofour sandwiches And I don't eat a
ton of sandwiches at home.
I love sandwiches, though, andthey are so easy to put together
.
Sandwiches are great becauseyou can pack them, you can take
them along if you're going on anadventure for the day, or you
can come back and, you know,have something to eat at your
(10:30):
house.
But it's easy And, again,you're not going to be spending
all of your time on vacationcooking, but you still have some
very good quality, verynourishing foods that are going
to help sustain you while you'retraveling.
So those are some of myfavorites.
Those are things we pretty muchalways grab, and then I'll also
grab a couple of snack itemsthat maybe, again, are not even
snacks that I would eat at home,just because I don't need them
(10:53):
to be quite as convenient athome.
But I like the perfect proteinbars.
Those are really good.
No-transcript.
To a lesser extent, i think, ikind of like burned myself out
on those a little bit, but a lotof people like those and the
ingredients are really good.
Sometimes I'll grab, just like,some cheese I know that that's
a great protein snack for mesome nuts, some fruit, something
easy like that, so that, again,if we're driving around, if
(11:15):
we're exploring or we're at thebeach or we're on a hike or any
of the fun things that we wantto do on vacation, i'm not
spending a lot of time reallyeven thinking about food, and
I'm not stuck grabbing somethingat a gas station or at a fast
food restaurant because I don'thave anything, and then when I
do eat out, it's because I wantto, it's because I'm ready for a
(11:36):
really good meal.
I want to try something new,versus like I'm just, you know,
starving and I have to takewhatever there is because that's
the only option.
I'm also pretty intentionalabout hydration when we're
traveling, because that issomething that's really easy to
do is to get dehydrated, and soI'll usually bring my adrenal
cocktail powder and I'll grabsome orange juice in my grocery
pickup and make some adrenalcocktails while I'm there, and
(11:59):
or I'll make sure to get somepurified water.
A lot of times, wherever you'restaying, there's just tap water,
and I personally don't drinkvery much water when it's tap
water, because I just don't likethe taste and I don't really
like the added things in tapwater, and so I will usually
just grab some jugs of purifiedwater so that I have something
(12:20):
to drink, and I also really liketo get a few just kind of fun
drinks as well.
So I'll get some kombucha orsome healthier versions of soda
or some sparkling water orsomething like that, because it
really can not only just helphydrate you but it also can be
helpful to have your own versionof healthy drinks and then
(12:41):
you're less likely to want tonot only drink like alcoholic
drinks but also like grab a sodawith lunch or something that
isn't really gonna be as alignedwith your values on food.
And then when we do eat out onvacation, i promise you I'm not
picking like the most perfectorganic restaurant ever.
Every single time I do havechildren and it's not always
(13:02):
doable.
But also I do like to look formore like local restaurant
options or restaurants that seemto have more whole food options
or better ingredients.
And absolutely, if I am at arestaurant and I wanna have a
burger and fries, i totally doit.
Or I'll eat the chips at theMexican restaurant a lot of
times and like I'm fully awarethat those things have plenty of
(13:25):
polyunsaturated fatty acids,plenty of vegetable oil.
They are not ideal nourishingfoods And I really appreciate
that when my baseline is goodand when I'm used to eating
really nourishing food most ofthe time.
My body can handle those things,and I also sometimes will bring
along some vitamin Esupplements because that can
(13:46):
help protect against damage fromthose inflammatory foods, but
also it is really helpful forjust antioxidants in the body,
and so especially if you're onvacation at the beach, which is
my favorite then you can add,you can bring along cod liver
oil and vitamin E, and both ofthose things can help with sun
exposure really more ideallywhen it's taken long term, but
(14:07):
that's just a little quick sidenote.
So I'll usually I will notbring all my supplements when
I'm on vacation, by the way, butI do usually bring a couple of
things, like maybe a little bitof vitamin C, my cod liver oil,
vitamin E and then maybe somemagnesium, because sometimes
when you travel, your guts justnot feeling quite as good as
usual, and so a lot of timesI'll bring magnesium, but those
(14:28):
are pretty minimal and I don'ttry to take them like every
single day or take themperfectly, but I do like to
bring a couple things along thatI know will just again help me
feel good.
So that's pretty mucheverything I wanted to go over
with food and I will say mymotto with this would be keep it
simple, don't overthink it, butalso don't underthink it, and
just not even pay attention toanything until you get there.
And then that's really when youare kind of scrambling and
(14:50):
you're like I don't know.
You know what I'm gonna eat, orI'm just gonna eat junk food
all week and just hope that itworks out fine.
Because again, like, can ourbodies get away with that?
Sure, but does it make us feelbest?
Do we feel the best when we gethome?
No, so thinking ahead just alittle bit can really make a
difference.
Okay, next thing that I want totalk about tips for travel and
feeling really good is movement.
(15:11):
And so, with movement, i am notthe girl who is in the hotel
gym, probably like almost everwhen I'm traveling, but
sometimes, especially on a roadtrip, it does feel so good to be
able to move, and so I will goto the gym in those instances.
But really, what I mostly focuson when I'm traveling is just
getting some movement every day,because when you're off of your
regular routine, that canreally help you just feel good
(15:34):
in your body.
It can help with your digestion, it can help with your sleep,
and some of my favorite ways toget movement in are just by
exploring and like doingsomething new, doing something
that I really love, likeswimming or hiking or just
taking a walk when we'revisiting family and spending
time talking.
Those are the ways that Iusually will get my exercise,
and it's not in a way of like Ihave to check this off my list.
(15:56):
I'm trying not to gain weight,but really just wanting to feel
good again, and so getting thatmovement in can be really really
nice, and I do think it'ssomething to aspire to every day
during your vacation, becausesometimes we do go places and we
just sit and really again thatdoesn't make us feel good at the
end of the week, and so beingable to get a little bit of
(16:17):
movement in whether that's awalk or a swim or hike, every
single day, can really make adifference in how you feel when
you get home and how you feel onthe trip.
And then my last little thingthat I wanted to talk about was
sleep, because sleep is one ofthe things that makes us feel
good or makes us feel bad,depending on if we're getting it
.
And specifically, if you are amama like me and you're
(16:37):
traveling with kids, my biggesttrouble sleeping on a trip is my
children not sleeping, and so Iwill take a noise machine along
with me.
We have one that's prettylittle and I will always bring
that and put that in where mykids are sleeping.
And a lot of times you knowwe're all sleeping in one room
on a trip And so that reallymakes a difference for us if we
have a noise machine on,especially since you know my
(16:58):
kids are used to sleeping notall in one room And it can
really help kind of muffle notonly outside noises but noises
of the family members around youor whatever that is.
So that is a 10 out of 10requirement for me, that we just
bring our little noise machinealong And that can really really
help.
And then also getting sunshineduring the day for you and for
kiddos can be really helpful inbeing able to sleep well and
(17:22):
just reset your rhythms, becausea lot of times of travel
there's a time change, there's atime difference, and that can
throw off everyone.
But if you're able to getsunlight right away in the
morning hopefully, and then alsothroughout your day and even be
outside at sunset, that canreally help reset those rhythms
and help you not only sleepbetter, but feel better during
the day too.
So getting some daily sunshineis incredibly important.
(17:46):
And then for you, if you arehaving any trouble sleeping on
vacation or if you're havingtrouble going to bed because
you're having so much fun,totally understand that.
Just kind of check in withyourself on a daily basis and
think about what you need andthen try to stick with that.
So if you tell yourself in themiddle of the afternoon, like
man, i really need to not go tobed as late tonight, then maybe
(18:07):
you can remember that betteraround 10pm versus at like 1am
and regret it and feel likeyou're going to be dragging the
rest of your trip.
I also think that it can bereally helpful to wind down a
little bit.
So for me, on vacation, it'sall the things I love, lots of
things that are new and exciting, and I really, you know, kind
of like get in that go go modesome of the time And so being
(18:28):
able to actually say okay, no,like it's time for me to go to
bed and I'm going to go, spend10 minutes and just wind down a
little bit.
Maybe I'll put my feet up onthe wall and let my cortisol
levels come down.
Maybe I'll do a little bit ofstretching.
Maybe I'll just sit outside fora few minutes and breathe and
like enjoy, you know, theevening, whatever that looks
like.
I also do think that even onvacation, having your phone
(18:49):
turned off like turning offthose blue lights a little bit,
and even looking at what EMFexposure is at the place you are
at my family we're really goodabout turning off like the Wi-Fi
at our house.
We don't have a lot of EMFexposure within our own house,
but a lot of times when we sleepsomewhere else like the Wi-Fi
router is right in our room,right by where my baby is
sleeping, or something like thatso we'll just unplug that while
(19:11):
we're sleeping and even thatlittle bit of interference can
make a difference in how you'resleeping and how your body is
adjusting to a new environment.
So I think that that can bereally helpful too.
But just giving yourself justlike a tiny bit of routine, a
tiny bit of space to wind down,really can make a difference.
And each of the things thatI've talked about today is like
when you add them all up, it canbe quite a few things, but
(19:31):
that's why you need to go backto knowing your baselines and
knowing which one of these arethe most important for me, and
when they start to become arhythm for you and a routine,
even while you're traveling.
It really doesn't have to belike what you're spending all
your time on by any means.
It really is meant to makethings easier, make things more
fun and make things moreenjoyable while you're on your
(19:53):
trip, so that you can really bepresent and you can enjoy those
moments with your family andwith your friends and explore
the new places and all thethings.
So I hope that this has beenhelpful and encouraging.
Please send me your questions.
I'd love to hear from you and Ihope that you listen to this,
because you have a really funtrip planned, but if not, then
maybe this will help you beinspired or find a way to be
(20:16):
able to take a little bit of atrip, because I think that it's
one of the most fun ways toreset in the summer.
And even if you are homethinking about how you can use
some of these tips to just makeyour summer a little more easy,
a little more joyful kind ofshift, a few things in your
routine.
While things are different inthe summer, it can be really
refreshing and feel like a freshstart and make things a little
(20:37):
more fun.
And I don't know if you knowthis, but your hormones love it
when you have fun.
It reduces your stress hormones.
It makes everything better.
So I hope that you have some funplanned.
And, speaking of fun, i have areally super fun, super quick
thing for you to do.
If you've gotten all the way tothe end of this episode, you've
obviously liked something aboutit, and so I would so
appreciate if you wouldliterally take two seconds,
(20:58):
scroll down to the bottom ofyour podcast app and leave me a
five star rating, and if youwanna really not get out of the
park, you could also leave awritten review.
But this really helps otherwomen find the podcast, and it
makes me really encouraged tosee that this podcast is
encouraging you and really helpsme to keep things going.
Hello, hello.
It is summer and I could not bemore excited, and something
that comes up with summer isschedules are different, things
are often busy, and travel isoften happening during the
summer, and so I'm going to talkabout how you can balance your
hormones and really nourish yourbody even while you are
traveling, so that you can,number one, continue to make
(00:21):
progress, or start to makeprogress if you're just starting
out on your hormone balancejourney, but also so you can
really truly enjoy your traveleven more, because I know that
if I feel good and if I feellike I'm taking good care of
myself, i'm going to enjoy mytrip so much more than if I feel
like I'm going to have to dread, you know starting over and
revamping everything in my lifewhen I get back.
So let's dive in.
(00:41):
Welcome to the Happily Hormonalpodcast.
Have your little iffy onwhether or not the word hormonal
is a good one, you're in theright place.
My name is Leisha Drews,registered nurse and functional
diagnostic nutritionpractitioner, turned holistic
hormone coach, and, after goingthrough my own hormone journey
and having my three babies, iactually believe that our
(01:04):
hormones are one of the greatestgifts that we've been given as
women, and that, no matter whatyou've been told, it's possible
for you to have thriving energy,good periods and the stable
mood all month long, and I amhere to show you the way.
I think it's time to change thenarrative around words like
hormones and hormonal and startto reclaim the power that we
truly have as women, which is apower to change not only our own
(01:26):
health, but the health of allof our family for generations to
come.
Hormone balance doesn't have tofeel hard.
It can actually feel simple andfun when we do it in a way that
aligns with how our bodies weremade.
If you're ready to starttrusting your body again and
feeling really good in thatbeautiful body that you've been
given, then grab yourself ayummy drink and maybe a snack
and let's do this, okay, sotoday I have four things for you
(01:52):
to think about as you'regetting ready for summer trips,
and hopefully you have somereally fun ones planned.
I know we have several tripsplanned this summer.
We had one planned for MemorialDay weekend, which was just
last weekend when I'm recordingthis, and we actually ended up
deciding to postpone it becausewe are still in the process of
moving and remodeling and wehaven't moved yet.
(02:12):
So we're just going to take alittle hold on the trips for a
minute, but we do have a coupleof different road trips planned
And I have seen over the lastcouple of years, as I've started
to implement some of these tipsfor myself, that just makes
travel feel so good to me, andI'm obsessed with travel.
I love doing new things, i lovehaving adventures, i love new
experiences, and so anythingthat's going to make it better,
(02:35):
make it easier, make it more,just in line with the life that
I want to live, is absolutely ontrack for me.
So number one that I want youto think about as your, before
you even go into the three tipsthat I have for you today, is
you truly have to know yourselfand know your baselines and be
(02:56):
honest with yourself What makesyou feel best and what level you
need to do it at.
So what I mean by that, forexample, is, for me, i know that
I feel best with like eightplus hours of sleep at night.
Honestly, i love getting ninehours of sleep.
Truly, in my life I don't getnine hours of sleep a lot of the
(03:16):
time.
I get closer to like seven anda half to eight really regularly
, and I do fine with that.
I feel fine.
So I know on vacation, if I'mtempted to stay up really late,
that I'm probably not going tofeel as good the next day that I
stayed up late, but I know thatI can get away with it for a
day or two.
I also know that I can't getaway with it for like four or
five days in a row and stillfeel as good as I want to feel.
(03:37):
So that's a baseline for me,even with travel, that I'm not
going to stay up super lateevery night.
And this again, this applies tome where I have kids who wake
me up at the same time everymorning, or maybe even earlier
on vacation.
So my sleep window isessentially going to be
shortened if I stay up late.
Another thing that I know for meis that I don't feel really
good when I eat a lot of glutenor when I eat a lot of processed
(04:01):
foods, and so I want to managethat even on vacation.
And it doesn't mean that I'llnever have something out of the
ordinary for me when I'm on atrip, but I really do like to
save that for when it's going tobe a time I'll really enjoy it
versus just, oh, we're on a tripSo I just have to eat crappy
food because that's all there isat the airport or something
like that.
So when I'm thinking abouttravel for me, i do think about
(04:23):
my baselines and I do think thatI generally need to get a
pretty good amount of sleep, andI also want to stay eating
fairly well, because I want tofeel really good and I want to
be able to enjoy what I'm doingat the places that I'm doing it.
And sure I can get away with,you know, not enough sleep for
several days.
I can get away with eatingcrappy food for several days,
but when I look at you know kindof more of the big picture,
(04:46):
it's not something that I wantto just try to get away with.
I'd really rather feel good thewhole time, and what I've found
since I've started implementingthese things is that I come home
from a vacation feeling muchmore refreshed, feeling much
more excited about the nextthing, but not feeling like,
okay, it's time to go home andgo on a diet or reset, or like
I'm so bloated from vacation Igain 10 pounds or whatever, and
(05:07):
that's just honestly, it's notworth it, and so I want you to
be able to feel that same wayand be able to just enjoy
vacations, basically without anyside effects or like unwanted
consequences afterwards.
So number one is just truly doknow those baselines And, if
you're listening to this andyou're not super sure, really
understanding and like beingable to listen to your body and
(05:30):
pay attention to how you'refeeling, and understanding
because you've experienced itwith the things that truly make
you feel good versus the thingsthat truly don't.
That is something that I walkthrough really step by step with
my students in nourish yourhormones and with my one on one
clients as well, and so if youneed help with that, definitely
reach out.
I have solutions and supportfor you there And I would love
(05:51):
for you to be able to reallyfeel confident.
And that's one of the thingsthat my clients walk away with
the most is they come out on theother side of our time together
and they say, man, i really hadno body literacy, i really had
no idea what was going on in mybody, and now I feel so much
more confident that whensomething comes up, i know what
to do about it And I know whatfactors are involved, versus
just feeling like what the heckI have to like figure out
(06:13):
another diet or anothersupplement plan or something
like I know I'm on the righttrack and I know why and that is
the empowerment that I really,really love my clients to walk
away with.
Okay, so let's assume you knowyour baselines and you have a
general idea, and that one ofthose baselines is that you know
that you need to eat prettygood food and you need to eat
pretty consistently to feelreally good.
(06:35):
That's a pretty typicalbaseline for a lot of us.
So some tips that I have abouteating on vacation is number one
you want to be like fairly incontrol of your food if possible
, and so staying somewhere witha fridge and potentially even a
whole kitchen is really great.
So for me on vacation, i don'treally cook a lot on vacation
unless we're like staying in ahouse for a whole week or
(06:56):
something like that, andoftentimes that's with family
and we'll kind of take turnsmaking dinner.
But I don't usually cook a lotwhen I'm on vacation.
So staying somewhere with afridge is really good And I can
find really nourishing andsimple foods that don't require
a lot of cooking.
That'll be great for the weekand just having a fridge is
really ideal.
So definitely staying somewherewith a fridge or like with the
(07:18):
level of a kitchen that you needis really nice, even if you're
staying in a hotel or staying atfamily's house.
Just make sure that you haveaccess to that And then you'll
know ahead of time how you canplan with food and kind of what
to expect.
So when I know that I have afridge and I know that I have
whatever level of kitchen that Ihave, i will generally plan to
do a grocery pickup on my way,like into town.
(07:38):
Whether I'm driving into townor if I'm flying, especially,
i'll do a grocery pickup.
If I'm driving and it's notsuper far, i may just like grab
groceries where I am at home andthen take them with me, because
it is a little easier to shopin your own town.
But I have found that generallyyou can find kind of a box
store that you're used to to inthe town that you're going to
(08:00):
and just order grocery pick upthe day before so that you know
exactly what you're going tohave with you and then you can
just grab those things on yourway into town.
It doesn't take you a lot oftime and you're ready to go,
ready to vacay and you have yourfood with you.
So some of the things that Ireally like to order a lot of
times is number one, of course,for me is breakfast, and so I
(08:20):
always want to make sure thatI'm going to have something with
protein and carbs for breakfast, and usually I just want to
make sure that it's somethingthat I can grab pretty easily
and quickly and that I'm notgoing to bother anybody.
So, specifically if I'm stayinglike at a friend's house or at
family's house, i don't want tobe the high maintenance girl
getting up in the morning andbeing like I need a full three
course breakfast right now.
(08:41):
That's not my life in general,but I really like to just get
something easy for breakfast.
So one of my favorite goes tois just like a really good
quality organic yogurt.
I like the Purely Elizabethgranola.
That's a brand that's prettynationwide as far as I can tell.
I'll get some organic berriesand I'm good to go with that.
(09:02):
I can grab whatever portionsize I need to have that be
either my real breakfast or tohave that be kind of my like pre
breakfast.
If we're having a big breakfasttogether as a family and I feel
good, my blood sugar staysbalanced, i am able to start my
energy off on the right foot inthe morning, especially when
you're traveling and you havekids and maybe they're not
sleeping so well.
(09:23):
Like mom is need somethingright away in the morning, so I
like to usually do that forbreakfast.
Sometimes I'll also grab eggsand just boil them.
So, again, i'm not like cookingin the morning, but I'll have
boiled eggs and I can have somefruit on the side, something
just super simple and easy, sothat I have something to go on
and I can start my day, avacation, feeling really good.
I also will generally get likehealthy sandwich stuff.
(09:46):
So I'll get a really goodquality bread.
I'll get some organic I liketurkey lunch meat, some organic
cheese, and I'll pick up a mayothat's not a vegetable oil mayo
and just have like kind of justbasics for sandwiches.
A lot of times we'll get,obviously, i will buy some
carrots as well Just a couplelike easy veggies, fruits,
(10:07):
things like that, and then maybea good quality chip like the
siate chips or something likethat, because I like to have
something fun along the side ofour sandwiches And I don't eat a
ton of sandwiches at home.
I love sandwiches, though, andthey are so easy to put together
.
Sandwiches are great becauseyou can pack them, you can take
them along if you're going on anadventure for the day, or you
can come back and, you know,have something to eat at your
(10:30):
house.
But it's easy And, again,you're not going to be spending
all of your time on vacationcooking, but you still have some
very good quality, verynourishing foods that are going
to help sustain you while you'retraveling.
So those are some of myfavorites.
Those are things we pretty muchalways grab, and then I'll also
grab a couple of snack itemsthat maybe, again, are not even
snacks that I would eat at home,just because I don't need them
(10:53):
to be quite as convenient athome.
But I like the perfect proteinbars.
Those are really good.
No-transcript.
To a lesser extent, i think, ikind of like burned myself out
on those a little bit, but a lotof people like those and the
ingredients are really good.
Sometimes I'll grab, just like,some cheese I know that that's
a great protein snack for mesome nuts, some fruit, something
easy like that, so that, again,if we're driving around, if
(11:15):
we're exploring or we're at thebeach or we're on a hike or any
of the fun things that we wantto do on vacation, i'm not
spending a lot of time reallyeven thinking about food, and
I'm not stuck grabbing somethingat a gas station or at a fast
food restaurant because I don'thave anything, and then when I
do eat out, it's because I wantto, it's because I'm ready for a
(11:36):
really good meal.
I want to try something new,versus like I'm just, you know,
starving and I have to takewhatever there is because that's
the only option.
I'm also pretty intentionalabout hydration when we're
traveling, because that issomething that's really easy to
do is to get dehydrated, and soI'll usually bring my adrenal
cocktail powder and I'll grabsome orange juice in my grocery
pickup and make some adrenalcocktails while I'm there, and
(11:59):
or I'll make sure to get somepurified water.
A lot of times, wherever you'restaying, there's just tap water,
and I personally don't drinkvery much water when it's tap
water, because I just don't likethe taste and I don't really
like the added things in tapwater, and so I will usually
just grab some jugs of purifiedwater so that I have something
(12:20):
to drink, and I also really liketo get a few just kind of fun
drinks as well.
So I'll get some kombucha orsome healthier versions of soda
or some sparkling water orsomething like that, because it
really can not only just helphydrate you but it also can be
helpful to have your own versionof healthy drinks and then
(12:41):
you're less likely to want tonot only drink like alcoholic
drinks but also like grab a sodawith lunch or something that
isn't really gonna be as alignedwith your values on food.
And then when we do eat out onvacation, i promise you I'm not
picking like the most perfectorganic restaurant ever.
Every single time I do havechildren and it's not always
(13:02):
doable.
But also I do like to look formore like local restaurant
options or restaurants that seemto have more whole food options
or better ingredients.
And absolutely, if I am at arestaurant and I wanna have a
burger and fries, i totally doit.
Or I'll eat the chips at theMexican restaurant a lot of
times and like I'm fully awarethat those things have plenty of
(13:25):
polyunsaturated fatty acids,plenty of vegetable oil.
They are not ideal nourishingfoods And I really appreciate
that when my baseline is goodand when I'm used to eating
really nourishing food most ofthe time.
My body can handle those things,and I also sometimes will bring
along some vitamin Esupplements because that can
(13:46):
help protect against damage fromthose inflammatory foods, but
also it is really helpful forjust antioxidants in the body,
and so especially if you're onvacation at the beach, which is
my favorite then you can add,you can bring along cod liver
oil and vitamin E, and both ofthose things can help with sun
exposure really more ideallywhen it's taken long term, but
(14:07):
that's just a little quick sidenote.
So I'll usually I will notbring all my supplements when
I'm on vacation, by the way, butI do usually bring a couple of
things, like maybe a little bitof vitamin C, my cod liver oil,
vitamin E and then maybe somemagnesium, because sometimes
when you travel, your guts justnot feeling quite as good as
usual, and so a lot of timesI'll bring magnesium, but those
(14:28):
are pretty minimal and I don'ttry to take them like every
single day or take themperfectly, but I do like to
bring a couple things along thatI know will just again help me
feel good.
So that's pretty mucheverything I wanted to go over
with food and I will say mymotto with this would be keep it
simple, don't overthink it, butalso don't underthink it, and
just not even pay attention toanything until you get there.
And then that's really when youare kind of scrambling and
(14:50):
you're like I don't know.
You know what I'm gonna eat, orI'm just gonna eat junk food
all week and just hope that itworks out fine.
Because again, like, can ourbodies get away with that?
Sure, but does it make us feelbest?
Do we feel the best when we gethome?
No, so thinking ahead just alittle bit can really make a
difference.
Okay, next thing that I want totalk about tips for travel and
feeling really good is movement.
(15:11):
And so, with movement, i am notthe girl who is in the hotel
gym, probably like almost everwhen I'm traveling, but
sometimes, especially on a roadtrip, it does feel so good to be
able to move, and so I will goto the gym in those instances.
But really, what I mostly focuson when I'm traveling is just
getting some movement every day,because when you're off of your
regular routine, that canreally help you just feel good
(15:34):
in your body.
It can help with your digestion, it can help with your sleep,
and some of my favorite ways toget movement in are just by
exploring and like doingsomething new, doing something
that I really love, likeswimming or hiking or just
taking a walk when we'revisiting family and spending
time talking.
Those are the ways that Iusually will get my exercise,
and it's not in a way of like Ihave to check this off my list.
(15:56):
I'm trying not to gain weight,but really just wanting to feel
good again, and so getting thatmovement in can be really really
nice, and I do think it'ssomething to aspire to every day
during your vacation, becausesometimes we do go places and we
just sit and really again thatdoesn't make us feel good at the
end of the week, and so beingable to get a little bit of
(16:17):
movement in whether that's awalk or a swim or hike, every
single day, can really make adifference in how you feel when
you get home and how you feel onthe trip.
And then my last little thingthat I wanted to talk about was
sleep, because sleep is one ofthe things that makes us feel
good or makes us feel bad,depending on if we're getting it
.
And specifically, if you are amama like me and you're
(16:37):
traveling with kids, my biggesttrouble sleeping on a trip is my
children not sleeping, and so Iwill take a noise machine along
with me.
We have one that's prettylittle and I will always bring
that and put that in where mykids are sleeping.
And a lot of times you knowwe're all sleeping in one room
on a trip And so that reallymakes a difference for us if we
have a noise machine on,especially since you know my
(16:58):
kids are used to sleeping notall in one room And it can
really help kind of muffle notonly outside noises but noises
of the family members around youor whatever that is.
So that is a 10 out of 10requirement for me, that we just
bring our little noise machinealong And that can really really
help.
And then also getting sunshineduring the day for you and for
kiddos can be really helpful inbeing able to sleep well and
(17:22):
just reset your rhythms, becausea lot of times of travel
there's a time change, there's atime difference, and that can
throw off everyone.
But if you're able to getsunlight right away in the
morning hopefully, and then alsothroughout your day and even be
outside at sunset, that canreally help reset those rhythms
and help you not only sleepbetter, but feel better during
the day too.
So getting some daily sunshineis incredibly important.
(17:46):
And then for you, if you arehaving any trouble sleeping on
vacation or if you're havingtrouble going to bed because
you're having so much fun,totally understand that.
Just kind of check in withyourself on a daily basis and
think about what you need andthen try to stick with that.
So if you tell yourself in themiddle of the afternoon, like
man, i really need to not go tobed as late tonight, then maybe
(18:07):
you can remember that betteraround 10pm versus at like 1am
and regret it and feel likeyou're going to be dragging the
rest of your trip.
I also think that it can bereally helpful to wind down a
little bit.
So for me, on vacation, it'sall the things I love, lots of
things that are new and exciting, and I really, you know, kind
of like get in that go go modesome of the time And so being
(18:28):
able to actually say okay, no,like it's time for me to go to
bed and I'm going to go, spend10 minutes and just wind down a
little bit.
Maybe I'll put my feet up onthe wall and let my cortisol
levels come down.
Maybe I'll do a little bit ofstretching.
Maybe I'll just sit outside fora few minutes and breathe and
like enjoy, you know, theevening, whatever that looks
like.
I also do think that even onvacation, having your phone
(18:49):
turned off like turning offthose blue lights a little bit,
and even looking at what EMFexposure is at the place you are
at my family we're really goodabout turning off like the Wi-Fi
at our house.
We don't have a lot of EMFexposure within our own house,
but a lot of times when we sleepsomewhere else like the Wi-Fi
router is right in our room,right by where my baby is
sleeping, or something like thatso we'll just unplug that while
(19:11):
we're sleeping and even thatlittle bit of interference can
make a difference in how you'resleeping and how your body is
adjusting to a new environment.
So I think that that can bereally helpful too.
But just giving yourself justlike a tiny bit of routine, a
tiny bit of space to wind down,really can make a difference.
And each of the things thatI've talked about today is like
when you add them all up, it canbe quite a few things, but
(19:31):
that's why you need to go backto knowing your baselines and
knowing which one of these arethe most important for me, and
when they start to become arhythm for you and a routine,
even while you're traveling.
It really doesn't have to belike what you're spending all
your time on by any means.
It really is meant to makethings easier, make things more
fun and make things moreenjoyable while you're on your
(19:53):
trip, so that you can really bepresent and you can enjoy those
moments with your family andwith your friends and explore
the new places and all thethings.
So I hope that this has beenhelpful and encouraging.
Please send me your questions.
I'd love to hear from you and Ihope that you listen to this,
because you have a really funtrip planned, but if not, then
maybe this will help you beinspired or find a way to be
(20:16):
able to take a little bit of atrip, because I think that it's
one of the most fun ways toreset in the summer.
And even if you are homethinking about how you can use
some of these tips to just makeyour summer a little more easy,
a little more joyful kind ofshift, a few things in your
routine.
While things are different inthe summer, it can be really
refreshing and feel like a freshstart and make things a little
(20:37):
more fun.
And I don't know if you knowthis, but your hormones love it
when you have fun.
It reduces your stress hormones.
It makes everything better.
So I hope that you have some funplanned.
And, speaking of fun, i have areally super fun, super quick
thing for you to do.
If you've gotten all the way tothe end of this episode, you've
obviously liked something aboutit, and so I would so
appreciate if you wouldliterally take two seconds,
(20:58):
scroll down to the bottom ofyour podcast app and leave me a
five star rating, and if youwanna really not get out of the
park, you could also leave awritten review.
But this really helps otherwomen find the podcast, and it
makes me really encouraged tosee that this podcast is
encouraging you and really helpsme to keep things going.
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