Travel - my nutrition and self-care non-negotiables
This month I have been travelling quite a bit and getting together with friends in different places. Thanksgiving in the US (Happy Thanksgiving to all my American friends and family!) and Christmas everywhere are also just around the corner with all the parties and socialising this season brings. That got me thinking on what are my non-negotiables when it comes to nutrition and self-care.
First of all, I cannot stress enough the importance of good sleep – both in terms of quantity but also, more importantly, in terms of quality. Optimal amount of sleep may vary for different people but most of us do well starting with about 7 hours. Personally, I need about 8-9 hours to feel great. As regards quality, the key question is whether you feel well rested and energetic when you wake up. If not, it is important to get to the root cause of bad sleep – do you have problems falling asleep, do you wake up often during the night, etc. When it comes to travelling, especially for longer distances, some sleep derivation/jet lag may be unavoidable. In those cases, what I have found works well is to ensure being rested before travelling and prioritising sleep after the return.
What about food, you may ask. Naturally, when travelling and visiting places you get off your regular eating routine and try different things. While I am all for that and a bit of indulgance is a food for your soul, it should not be a free pass to completely get off a wagon. Everything in moderation ;-) The best way to ensure you are balancing things out is to up your non-starchy vegetables intake. Make sure you have 2 servings with each meal, a serving being 1/2 cup cooked or 1 cup raw non-starchy vegetables (my favourite include leafy greens, zucchini, peppers, etc.). And one more thing - be conscious of the amount of carbs you eat and especially the ones that contain sugar to start with (all carbs are converted to sugar eventually). Go easy on carbs and, if you must, pick only one meal a day to overindulge. For me that means a bowl of really good pasta when I travel to Italy. I will not waste my carbs on the mediocare one! Or that baguette and almond croissant when in Paris - you get the point ;-)
And let’s not forget about snacks. Especially when it comes to plane and airport food, it is good to be prepared with some snacks that will provide you with nutrients when a hunger strikes. I always travel with some plain mixed nuts and a protein bar (with low sugar). If travelling from Brussels, I tend to pick up something for lunch/dinner at Exxi and bring it with me on the plane.
I would not be myself if I didn’t mention staying hydrated. Needless to say, I always travel with my reusable bottle that I refill whenever I get a chance. To ensure proper hydration, you may also consider adding electrolytes or mineral salts (like himalayan salt). This will really give you a hydration boost and ensure that the water just doesn’t run through you. Read my blog for more info.
And finally, let’s move a bit. Exploring new places usually means we end up walking tons - and that’s great! But I also always bring some workout clothes with me and try to sneak in some yoga/stretching in the morning or evening. If staying in a hotel with a fitness room, there is really no excuse to forego your workout...and visiting local yoga or pilates studio as I discovered recently in Washington can be a nice way to explore a new place and even get a glimpse into the local culture!
And there you have it. As always, may the balance be with you.
Hello! I am Magda and I work with people that are ready to transform their health and wellbeing. What are your health goals that you have not been able to reach? Read more about me and my services.
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