Authentic Wellness June Newsletter

Staying Healthy While Traveling

Making healthy food choices and getting your workouts in while traveling or on vacation can be tough, but with a little pre-planning and some effort its possible to stick to your wellness routine while you're away from home. Normally a single bad meal or missed workout is nothing to stress about, but when one day of unhealthy decisions become 1-2 weeks, it can be hard to get back on track when you return home.  I always encourage my clients to do some type of activity, even if it's for a short duration because doing something physical is always better than nothing.  Here are some tips to take your healthy lifestyle with you when you're on the road.  

1. Pack some healthy snacks
Tying to find healthy snacks in an airport or at a gas station if you're on the road can feel like an impossible feat. Planning ahead and packing some healthy snacks for your travels is a great way to not only stay nourished and keep your energy up but also helps to crush some of the temptations to eat junk food while traveling.  I am a master snack packer, and am definitely always "that person" on the plane busting out her lunch box.  Some examples of easy and portable snacks that I like to pack are: Apples, bananas, granola bars, mixed nuts, individual packets of almond butter, sliced veggies and hummus, beef jerky, Greek yogurt, hard boiled eggs, or even a small salad that will hold for a few hours.  

2. Stay hydrated
One very simple tip while traveling is to stay hydrated!  Flying sucks the moisture right out of you and often people forget to drink water while they are up in the air and end up feeling tired and dehydrated when they land. Always pack a water bottle with you and fill it up before you board your flight, or opt for a coconut water for ultimate hydration.  At the very least, chug a few glasses of water when the flight attendant comes around.

3. Scope out the restaurant menu online
This is a really good tip, especially if you're traveling for work a lot and don't always get to choose what restaurant you want to go to.  Checking out the menu ahead of time will help you to make a more informed and healthier decision when you actually sit down for dinner.  Look for lean meats, vegetables, salads and fish options.  Skip the bread basket and the fried appetizers at the beginning of the meal and if you must have desert, share it with the other people at your table.

4. Get your workout done in the morning
Whether you're traveling for business or pleasure and you intend to stick to your fitness routine its best to get your workout in first thing in the morning.  The day can quickly get away from you, so your best bet is busting out a quick 30 minute workout when you first wake up.  I love going for a quick morning run when I'm traveling, plus its a great way to explore a new place on foot.  A lot of hotels have decent gyms you can use but If your hotel doesn't have a gym, some portable equipment you can easily pack goes a long way (jump rope, resistance bands, TRX, etc).  Even a simple vinyasa yoga flow is a great way to start your day off feeling refreshed. 

5. Enjoy yourself, but make choices mindfully  
Its great to enjoy yourself while you're on vacation and indulge in the occasional treat, but always a good idea to do so mindfully.  What this means is have fun and let loose, but be mindful of your choices and pick and choose where you want to indulge so you can maintain some sort of balance.  You want to feel good when you get back from your travels, so you can jump right back into your normal routine.  

Client Spotlight of the Month

Congratulations to Debby for being this months client spotlight!  I've been training Debby for over two years now, and she has been a joy to work with. Debby always comes to our sessions ready to work hard and honestly never complains.  She's not just a beast in the gym (check out those guns!!!), she also hits the pavement of Chicago logging miles and miles of walking everyday.....just check out her Fitbit stats.   Along with juggling all her fitness activities, Debby is also super-grandma to her four grandkids and probably the most loyal Chicago sports fan I've ever met!  Thanks for being a great client Debby, and keep up the hard work!

Recipe of the Month

These peanut butter protein balls have been one of my favorite snacks to travel with lately.  They only take about 10 minutes to put together and are packed with healthy fats, protein, omega 3's and are a actually a filling snack.  Enjoy!

1/2 cup creamy peanut butter
3Tbs honey
1/2cup rolled oats
1/3c unsweetened coconut flakes
1Tbs chia seeds
1Tbs flax seeds
1tsp vanilla extract
2 scoops unflavored protein power (I used Vital Proteins Collagen Peptides) 
2 Tbs chopped dark chocolate (I used Divine 70% dark chocolate bar)


1. Mix the peanut butter, honey, vanilla, and protein powder together in a bowl.
2. Add the rolled oats, coconut, chia, flax and dark chocolate and mix thoroughly. 
3. Roll the mixture into small balls (batch makes about 8-10 balls)
4. Store in fridge until you want to gobble them down.