Simple Ways to Stay Healthy When you Travel

Whether you’re planning a drive down the coast or a flight overseas, staying healthy when you travel can be difficult. In my experience planning and preparation are key! Below are a few simple ways to help you have your healthiest holiday trip ever.


  1. BYO (bring your own) food

The more of your own food you bring, the healthier you’ll eat on your trip. This is especially useful for road trips as it eliminates the need to stop (other than to re-fuel or have a bathroom break). Good examples of healthy travel snacks include;

  • Home-made gluten-free coconut & honey muffins (see recipe below)
  • Chopped vegetable crudités with hummus.
  • Superfood’s Trail Mix or your own homemade trail mix with goji berries, coconut shreds, cacao nibs, Brazil nuts, walnuts, almonds, pumpkin seeds and sunflower seeds.
  • Individual organic plain yogurt tubs and some fresh blueberries or raspberries.
  • Nairns Gluten-free oatcakes with macadamia nut butter.
  • Sliced goat’s cheese on rye crackers with basil pesto.
  • Grilled chicken breast, guacamole & tomato salsa wraps.
  • Raw food snacks such as Earthshine’s flax crackers or kale chips, O’Natural’s Muesli snacks or Oh My Goodness spiced cashews or apple & cinnamon munch.
  • Raw food bars such as O’Natural’s Hemp bars or Trek Peanut Butter & Oat bars.
  • Free range biltong or Oh My Goodness’s Mushroom biltong for the vegetarians.
  • Superfood’s Chia meal. Simply add water and mix for an instant and satisfying superfood breakfast.


2. Stay hydrated

Drink plenty of water to stay hydrated or coconut water for an energy boost and natural electrolyte replacement. Remember to drink more than usual if you are flying, as dehydration is common. Rather avoid alcohol and caffeine which are diuretics. Also when driving avoid sugary or highly-caffeinated drinks to stay awake, rather stop the car and splash your face with cold water, jump up and down, take several deep breaths of fresh air and/or eat some SOMAMA coconut shreds for energy.


3. Plan ahead to eat out

If you would rather stop for a meal, do some research and figure out which restaurant in the area offers healthier dining options. Once at the restaurant, be mindful of portion sizes and avoid overeating. If the portion is exceptionally large, ask for a doggie-bag so you can eat the rest later on the road.


4. Supplement

  • Chlorella tablets are an easy to consume, portable super food. Tablets can be taken at any time for a powerful combination of nutrition and detoxification.
  • Probiotics in a capsule or spray form, help to maintain your friendly gut bacteria levels for digestion and immunity.
  • Melatonin tablets are incredibly useful for jet lag or if you have sleeping problems associated with travel.
  • Activated charcoal is a great emergency supplement to keep on hand for any accidental consumption of poisonous substances as well as traveler’s diarrhea or venomous insect or snake bites.
  • Iodine such as Mineral Life’s Iodine drops is useful for purifying drinking water. It also acts as a natural anti-microbial and anti-fungal.
  • Ginger capsules are incredibly useful if you struggle with motion sickness.
  • Astaxanthin is a naturally occurring skin protector that can minimize the damage caused by the sun’s rays.
  • Digestive enzymes eaten with each meal really help prevent any indigestion, flatulence or bloating that may occur after eating foreign foods.


5. Stay active

Staying active is key to staying healthy on any trip. Traveling often involves long hours of sitting in cars, planes or boats so with every opportunity you get, move your body! Do a couple of jumping jacks on the side of the road, walk up and down the aisles of the plane, do some jump squats in the bathroom or simply stretch.

Happy Healthy Travels!


Coconut & Honey Muffins

(gluten-free, dairy-free, sugar-free)

Makes 6 muffins

This is a basic muffin recipe that you can use to make a variety of muffins*


  • 3 free range eggs
  • 2 Tbsp organic virgin coconut oil, melted
  • 2 Tbsp coconut milk
  • 3 Tbsp raw honey
  • 1/4 tsp Himalayan salt
  • 1/2 tsp vanilla powder/extract
  • 1/4 Cup coconut flour, sifted
  • 1tsp baking powder



  1. Blend together eggs, coconut oil, coconut milk, honey, salt and vanilla.
  2. Combine coconut flour with baking powder and thoroughly mix into a batter until there are no lumps.
  3. Pour into greased muffin tray and bake at 205 degrees C for 15mins.

* I added a small handful of coconut shreds, 1 Tbsp chia seeds and some chopped almonds.

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