Healthy living and traveling – these are a few of my favourite things. But healthy living while traveling can be quite challenging! It’s taken several years and even more miles to create a plan of action when I take trips, but now that I’ve got the hang of it, it’s second nature.
The trick is preparation. Pack smart, research your destination and stick to your everyday healthy habits as much as you can – allowing some wiggle room for local fun, of course!
As I pack for my upcoming trip to Los Angeles, I kept these ideas in mind. I hope they’ll be helpful when you prepare for your next trip!
Do your research. Look into fitness clubs and yoga studios in the area that offer free trials or inexpensive drop in passes. I love taking Soul Cycle classes when I’m in LA and NYC, so I check locations and schedules.
Prepare your own snacks. Plane/airport food is usually very high in sodium. This is OK in moderation, but save the splurge for a great restaurant when you arrive! Pack some healthy treats that are travel-friendly, like raw almonds, dates stuffed with seeds, sliced veggies, an apple, rice cakes with almond butter, and homemade granola bars or protein bites. I’ve already packed Loving Earth nuts and seeds to munch on!
Pack your supplements. I bring a B vitamin complex for energy, stamina and recovery (it also seems to help with jetlag), zinc to keep my immune system strong, and spirulina tablets – they’re packed with amino acids, nutrients and antioxidants to stay healthy and full of energy during travel. I also bring a digestive enzyme and Dr. Ohhira’s probiotics. It can be difficult to maintain good bacteria in the gut when traveling, so these support and aid digestion and help with travel bloat.
Stay hydrated. Hydration cannot be emphasized enough, especially when traveling by plane. This prevents water retention and other issues associated with dehydration when you land. Carry a glass water bottle to refill at the filters available at most airports, and bring herbal tea bags with you too. Ginger and peppermint tea aids digestion, and chamomile will soothe your system. Continue to drink your usual 2 liters of water per day once you arrive.
Get your ZZZ’s. Don’t let jet lag, flight connections or uncomfortable hotel beds get between you and your rest. Sleep is essential, especially when traveling, to keep your immunity and energy up. Aim for 8 hours whenever possible.
Accessorize – with an eye mask. It will help you enjoy the restorative sleep you need, both on the plane and once you’ve arrived at your destination.The darkness will support melatonin production (since light can destroy the production) and it will help with jet lag too.
Use lavender oil. I dab some on my temples to induce calmness and rest on the plane and when going to sleep while I’m away. Adjusting to jet lag, lighting and a different bed can cause stress on your body and this routine is very soothing. I’m also packing my favourite Jo Malone perfume, which I spray on my clothes and sheets to stay fresh and delish!
Prioritize healthy eating. Seek out healthy options where you can. If you’re staying somewhere with a kitchen, shop the local market for easy things to prep, especially breakfasts. Try to add greens at each meal, if possible, and have a daily green juice. It will help boost immunity too! I always look for local juice bars so that I can be sure to get my greens.
Eat local. Enjoy local delicacies and treats in moderation, but don’t let one splurge spiral you out of control. Savour the treat, then move on and recommit to your healthy eating habits. Guilt over food will only distract you from your adventure. And remember, our body listens to what we do most of the time, not sometimes!
Keep moving. I don’t worry too much about formal exercise when traveling, but I do stay active exploring my surroundings. Walking, biking and jogging is always a great way to sightsee. You may even find a fun local yoga or dance class! Try to spend at least 10 minutes a day alone. Switch off, practice some deep breathing, and journal about your experiences that day. Not only will it help you focus, it will be wonderful to reflect back on!
Hi Jessica, I believe in synchronicity so when I was guided to you .on FB I was intrigued and inspired. I turned 46 last week and my husband bought me your book. I wanted to thank you for sharing your wisdom in such a beautifully presented way. My copy is now filled with tabs and post it notes with actual notes throughout. I am dairy intolerant since having my gallbladder removed 15+ years ago, I don't eat meat, very minimal gluten and was told 12 months ago my gut was not digesting my food properly so I wasn't receiving sufficient nutrients and taking supplements would be a waste of time. My weight fluctuates tending to gain rather than lose but now I believe I have a tool to help me bring my body back into balance that I need for my health and longevity of life - so again thank you. The first few steps to creating a stronger path forward for my health has found its foundation in your beautiful book, The Healthy Life.
With kindest regards Samantha
I'm writing this email because I wanted to tell you how much I love your blog and how you really helped me in my health journey. Thank you for sharing all your advices and experiences.
When I started my studies, I was drinking lots of coffee and I was eaten the wrong foods, and feel bad about it, I wasn't at my best. So I had done some research on the net but at first I didn't found advices that are for me, and then I found your blog. It was exactly what I was looking for, good advices and healthy recipes. Now I'm following your advices on rest more, and snacks between meals and prep the meals and take time for myself to reconnect with my body and let go my anxiety, etc, and I have a more balanced life and have a new relationship with food thanks to you.
I bought your book and it's honestly the best book I have ever bought. I suffer from IBS and anxiety. I have paid so much money seeing naturopaths however after reading your book and all of your tips I'm noticing so much of a difference, so simple and easy to follow. And symptoms have dramatically decreased. Also you have helped me to relax. Currently drinking the protein health smoothie! Thankyou your amazing.
Hey Jessica! I haven’t yet brought ‘The Healthy Life’, but I do have the clean life and your slim down plan! I would like to thank you so much for the knowledge your share and the message you put across about health and wellness. I’m studying Nutritional Medicine in Melbourne and absolutely love the philosophy that you share with your JSHealth community. The work you’ve done to show people that leading a healthy lifestyle isn’t boring, tasteless, difficult or depriving is amazing and hope to share the message myself one day. You’ve inspired me to start my own blog , to share the message and have taught me so many things about my own health! You should be proud of your achievements! Thank you again
I searched for help and tips through the Internet and found Jessica Sepel. This is seriously not exaggerated, but she was the reason why I have dared myself to eat again, to have snacks in between, to nourish my body. I could slowly improve my negative thoughts about my body image and my stupid anxiety of gaining weight. Besides, The Cleanest Gut was awesome too! A huge thank you! Especially from my mum. Seriously, without you I wouldn’t be where I am now!
Congratulations on your new book! It looks absolutely gorgeous. I’ve been following you on Instagram for a few years and you’ve inspired me to slowly but surely eat healthier without giving myself a hard time when I don’t. It made me so happy (and weirdly proud) to see the Daily Mail article on The Healthy Life. I remember trying out your recipes before you even had your eBook out! I can’t wait to get my hands on the book. Keep up the great work.
Cooking in this way truly brought out the foodie in me and has instilled a huge passion for health and wellness! Life throws you hard and frustrating things sometimes but I truly believe that this is where we learn more about ourselves and what our passions in life are! Thank you for inspiring me on my journey to health and wellness!
I am a yoga teacher in Johannesburg and am thrilled to have bought your book today. I love making healthy, nutritious food for my family, friends and fellow yogis! Thank you for this book and your inspiration (had to share a pic of my book on my recipe stand in the kitchen).
I bought your beautiful book during the week and told my bestie to go out and buy it also! I love love love it. It is the book I would give to my younger self if I could (I am 41 years old). Everything is just so sensible and informative and is definitely a book all teenagers should have. This should be a text book for girls becoming teens. I will love going back and re-reading it many many times and can't wait to make more of the recipes. Thank you Jess - you are an incredibly inspiring woman and you should feel so proud
My fiancé bought your book and we have cooked some of your meals. Amazing! I love your outlook on a healthy lifestyle and your hints and tips with preparing tasty meals are fantastic. Thanks for reviving us to live a healthier lifestyle and get our bodies wedding ready.
I want to empower you to make good choices, every day. I want you to enhance your understanding of health and nutrition. I'm committed to making sure you live the best life. Because you deserve it. Are you ready to start feeling great?
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