Staying On Track During Travel
STAYING ON TRACK DURING TRAVEL
AVOIDING MAJOR PITFALLS
With summer travel plans on the horizon, it can be difficult to stay on track with a clean eating or keto lifestyle. However, with the right planning and a little navigation, it is entirely possible to avoid the dreaded vacation weight gain and come back feeling vibrant and refreshed instead of bloated and exhausted! All too often we see clients check out on vacation and go totally off plan–though with a little work on the front end this is totally avoidable. Check out Episode 86 of the Naturally Nourished Podcast to hear all about Ali and Becki’s travel hacks, favorite products and strategies for staying on track!
Choose ONE Indulgence Daily
While vacation should be enjoyable and there should be room for some indulgence, we recommend choosing ONE indulgence daily instead of a dessert or sugary cocktail at every single meal which is really going to add up. Plan ahead and think about what the ONE thing that will really be worth it is. Is it the gelato in Italy? The house-made frozen margarita by the pool? The split bottle of wine at dinner? Once you’ve planned your indulgence, it will make the gas station bag of chips or the grocery store cookie seem not so exciting!
Avoid GLUTEN Exposure
In certain places where wheat is not hybridized like it is in the US, some individuals may be able to indulge in gluten-containing items even when they avoid it back home. However, for many gluten exposure is just not worth it! Make sure to ask your server as gluten is often lurking in the most unsuspecting places–home fries, eggs, bloody mary mix, taco seasoning to name a few! We highly recommend Naturally Nourished Digestaid at every meal dining out to ensure you feel your best and can mitigate the effects of accidental exposure as well as 2 scoops of GI Lining daily while traveling!
Focus on Sourcing Whenever Possible
Use the Yelp app to search for “Farm to Table” restaurants and inquire on sourcing when making your reservations. A grassfed burger with no bun or wild local seafood might be your best bet depending on where you are traveling. If sourcing is questionable or impossible to navigate, order a salad and stick a couple beef jerky sticks or some smoked salmon in your purse to hold you over until the next meal!
Keep Alcohol in Check and Stay Hydrated
Stick with sustainable, low sulfite wines whenever possible (Old World) or choose vodka or tequila with soda water and lime as a keto-friendly option. Request to remove simple syrup or agave from cocktails. Dry Prosecco is also a lower carb choice that feels indulgent when celebration is in order! Alternate between alcoholic beverages and water or sparkling water to slow down consumption and keep Ultimate Detox handy to ward off hangovers and support the liver in processing! We recommend 2 prior to alcohol consumption and 2 post or for more comprehensive support use our Detox Packs 1 at rise, 1 at rest which are convenient individual packets that will also aid in fluid retention also seen with travel!
Embrace Intermittent Fasting
Fasting during travel can actually feel very natural and is the norm in many cultures! Plus it can help curb overconsumption and has the added benefits of cellular reset, fat burn and beyond plus gives your digestion a much-needed break! Start off with a keto coffee in the hotel room and eat a late lunch after sightseeing or practice “bookend” eating and enjoy an early hotel breakfast and make a great dinner reservation. Use Pique Tea or F Bomb Oil Packs to help prolong your fast!
GO-TO TRAVEL SUPPLEMENTS
Digestaid
Aids in breaking down large food particles so they do not irritate the GI tract and contains DPP-IV to break down gliadin found in gluten and casein found in dairy so you can enjoy your vacation without bloat, bellyache, constipation or brain fog! 1-2 at meals to lessen effects of gluten exposure and keep digestion on track!
Ultimate Detox
This is a must if alcohol indulgence is part of your travel plan to support detoxification and prevent hangovers, plus give your liver a break so it can focus on other important tasks like metabolism! Great for overindulgence in gluten or dairy as well! Take 2 prior and 2 post alcohol consumption.
GI Lining
Aids in healing leaky gut and soothing inflamed GI tissue based on gluten or food sensitivity exposure. Take 1 scoop at rise, 1 scoop at rest when traveling to lessen the effects of gluten and other potential food sensitivities.
Targeted Strength Probiotic
This potent probiotic is a 50:50 blend of lacto and bifido bacteria and can support immune as well as digestive health. Take 1 at bed during travel especially in areas where pathogen exposure is likely.
Rebuild Spectrum Probiotic
This is an added layer of protection against yeast overgrowth–especially important for those who are susceptible to yeast overgrowth or when consuming more carbs or wine than usual during travel. Take 1 at bed.
Note: Naturally Nourished Probiotics have been tested for viability upwards of 122 degrees so no need to worry about refrigeration! Just keep in your carry on instead of checked luggage and don’t leave in a hot car!
Berberine Boost
This fights yeast as well as potential pathogens and also supports the liver. Take 1-2 at meals especially if traveling in an area where sanitation or water quality is questionable.
Elderberry Syrup
Studies show that taking Elderberry Syrup for 4 days prior and 4 days post-travel can lessen the chances of catching a cold as well as shorten the duration if you do get sick! Check out Ali’s blog on Supporting Your Immune System for more ideas to keep you and your family healthy!
Activated Charcoal
Keep this on hand in case of food poisoning! Take 1-2 every 4 hours during acute food poisoning. Note: as this will bind nutrients as well as toxins, we do not recommend activated charcoal for daily use!
No need to pack 10 individual bottles! Here is a great option for a supplement travel case (fits 1 week). You can also break up supplements by time of day and put in individual packs to aid in compliance.
KETO-FRIENDLY SNACK OPTIONS
Note: unless linked separately, all items below are available on the Ali Miller RD Amazon Store along with many of our other travel staples!
These macadamia nut butter packets are a perfect high fat snack on-the-go and come in salted macadamia and macadamia coconut as well as a chocolate version. This company also makes squeeze packs of MCT oil, coconut oil, avocado oil and olive oil so that you can add high-quality fat to coffee, salads and beyond when options are scarce as well as pork sticks and Keto Crunch for long haul drives or flights! Use code ALIMILLERRD for 20% off at checkout!
We love using their convenient travel packs to stir into coffee or tea on the go to provide support for gut integrity as well as hair, skin, nails, joints and beyond! Use code ALIMILLERRD for 10% off!
What I love about Pique is that you can add the crystals to hot or cold water, zero bags, and zero brewing for a perfect cup every time! This is a fantastic way to work more tea into your diet, both for reaping its health benefits outlined above and to up hydration status!
Keto Farms makes clean, delicious on-the-go snack mixes for low carb lifestyles as well as all-in-one fat-fueled lattes that are perfect travel companions! I love that they use a from-the-earth concept with no sweeteners, preservatives or additives! Use code ALIMILLERRD for 10% off!
CHOMPS Grassfed Beef Sticks
When protein options are questionable at airports or during car travel, grassfed beef sticks are a lifesaver. Chomps are made from 100% grassfed beef that is hormone and antibiotic free. Pair with 1 oz of cheese or some olives for a snack that will hold you over until you get to your destination!
The New Primal Jerky
The New Primal makes beef and turkey jerky that is well-sourced and free of gluten and soy for an on-the-go protein option.
Oloves Olive Packs
These individual olive packs are a great salty snack packed with vitamin E and phytonutrients. They are shelf stable so a great option to throw in your travel bag or desk.
Artisana Nut Butter Packets
These nut butter packets are free of added oils or sugar and come in cashew, almond, walnut and pecan as well as coconut butter and oil. Rip one open and squeeze as a snack or pair with 1 cup of celery to volumize your snack!
Whisps Parmesan Crisps or Moon Cheese Bites
Parmesan Crisps are a great salty-crunchy option without all the carbs of chips.
Epic Bites + Bars
We love the bacon version of these as well as the liver bites to get in nutrient-dense organ meats in a fun and easy way!
Coconut Secret Liquid Aminos Packets
If avoiding soy and/or gluten, these coconut aminos packets are a great soy sauce substitute to add flavor when dining out and are inconspicuous enough to bring into the fanciest sushi place!
Wonderful Pistachio Packs
Pistachios in the shell can help to slow you down while snacking on nuts so that you don’t over-consume. These convenient single serving packs can be split with a travel partner and are a clean, single ingredient option.
Epic Pork Rinds
These are a great salty crunchy option to satisfy a chip craving. Pack into small ziplocs for a plane or car ride! These have been a staple to keep Stella occupied on long trips.
SeaSnax Seaweed Snacks
This is a mineral rich option that supports thyroid function, is salty and crunchy and comes in a snack size pack. We love the wasabi and toasted onion flavors!
LOW GLYCEMIC + KID FRIENDLY SNACK OPTIONS
Note: unless linked separately, all items below are available on the Ali Miller RD Amazon Store along with many of our other travel staples!
Rx Bars or Kize Bars
While we are not huge fans of bars as a daily staple, these two options can work in a pinch as they are single-ingredient focused. When choosing a bar, look for a 2:1 Carb to Protein Ratio to ensure balanced blood sugar and satiety.
Kind Pressed Bars
These bars are made with 2-3 fruits plus omega-3 rich chia seeds. They are a bit high in carbs and do not contain a 2:1 carb to protein ratio so they are best paired with nuts or nut butter to blunt glycemic index.
Veggie Gos Fruit + Vegetable Leather
These fruit and veggie leathers come in interesting flavor combos like sweet potato, apple and cinnamon and are a great kid friendly option.
Peeled Organic Dried Mango
We like these single ingredient dried fruits as an easy option for plane travel or hiking. Be sure to keep an eye on serving size (about 1/4 cup of dried fruit is 15g carbs) and pair with nuts or nut butter!
GoGo Squeez Fruit + Veggiez
These fruit and veggie pouches are a great kid-friendly option with way less mess and contain a serving of vegetables for days when sit-down meals just aren’t possible!
Mama Chia Squeeze Packs
These fruit and chia squeeze packs offer a bit more texture than plain fruit/veggie squeeze pack options and are made with chai seeds to provide anti-inflammatory omega 3s as well as create a feeling of satiety to hold you over!
Jackson’s Honest Chips
These snack packs of potato and sweet potato chips are made with coconut oil and are a cleaner option than your average convenience store chip to satisfy a salty-crunchy craving! Pair with guacamole or 1/2 avocado.
Snack Mates Kids Beef & Turkey Sticks
These beef and turkey sticks are the kid-sized version of beef and turkey sticks by The New Primal made with grass-fed beef and free range turkey.
Find all of our favorite travel snacks, plus kitchen gadgets and pantry stapes on the Ali Miller RD Amazon Store!
