How to Stay Healthy While Flying

Healthy Travel, Travel Tips

Healthy travelling doesn’t have to be tricky! It just means you have to put a little more thought into what you’re eating and how you’re moving your body, and everything else will just fall into place.

If you’ve ever made a change to a healthy lifestyle (or tried something new), you’ll know that anything unfamiliar takes time to adjust to. So when you’re travelling, start small and try and adopt a few tips here and there – you will thank yourself for it when you get to your destination, because you’ll feel so much better physically and emotionally – especially if you have a complicated relationship with food.

Here are some words of advice and some tips that I’ve learnt over the years:

Plane food is okay in small amounts, but if you can it’s always best to bring your own food – from home or a nice salad from a cafe! If you’re on a long haul flight you can opt for the protein and vegetable option, as opposed to the pasta, rice or refined carbohydrate dishes.

It’s also best to stay away from options with cream and sauces, as these are high in sodium and preservatives. Stick to the savoury dishes, and avoid the desserts and ice creams. If your meal comes with a bread roll, you’re better to have the cheese (protein!) and crackers, as this will keep you satiated. The fruit and salad are perfectly fine to eat. I also love to have herbal tea and raw nuts on the plane.

Bring snacks and mini meals. I usually bring with me: raw bars, raw nuts, flaxseed crackers, corn thins with almond butter, green apples, homemade protein balls and sometimes I will take a salad or some brown rice and chicken in a disposable container.

Keep hydrated with herbal tea and water – all flight long! Remember that on international flights you won’t be able to take your bottle through security, so wait until you’re at your last check point until you buy water for the flight. Be mindful that some countries won’t allow you to bring plant matter (including tea leaves) in through customs – so either finish your tea, leave it on the plan or check if you’re unsure!

Keep moving – I walk up and down the aisles every couple of hours and also practice some yoga stretches at the back of the plane

Sleep as much as you can – try and get your sleep in. I take some sleepy herbs and melatonin (your nutritionist or health store can advise) to fall asleep. I also drink chamomile tea and magnesium powder – both are so good if you’re struggling to sleep.

Read a healthy book – inspire yourself! My favourites are:

  • Accidentally Overweight – Dr Libby Weaver
  • Balance Your Hormones, Balance Your Life – Dr Claudia Welch
  • Breaking Free from Emotional Eating – Geneen Roth
  • Diet No More – Judith and Jenny McFadden
  • Food Rules – Michael Pollan
  • Food: The Good Girl’s Drug. How to Stop Using Food to Control Your Feelings – Sunny Sea Gold
  • In Defense of Food – Michael Pollan
  • The Conscious Kitchen – Alexandra Zissu
  • The Gabriel Method – Jon Gabriel
  • The Optimum Nutrition Bible – Patrick Holford The Ultramind Solution – Mark Hyman, MD
  • The Pill – Jane Bennett and Alexandra Pope Thrive – Arianna Huffington
  • Wheat Belly – William David, M.D.Dr
  • When Food is Love – Geneen Roth
  • Women, Food and God – Geneen Roth
  • You Can Heal Your Life – Louise Hay




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Nutrition 101 - A step by step nutrition guide to optimal health


Emotional Eating Guide - Learn how to rebuild your relationship with food and your body


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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

- Jacinta

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.

– Sophie

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).

– Helene

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

Michelle Curtis

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.