Konichiwa!
As you may know, I recently returned from Japan – a wonderful place to visit - but getting there and back is horrendous! My experiences on these long journeys has given me a lot to think about regarding how to travel “well” and I would love to share my thoughts with you.
In my next few newsletters we will talk about everything from food to movement. We are in the midst of travel season, so I hope you will find the information, tips and videos helpful in making your travel experience as “well” as can be.
In this issue, I have a bone to pick with travel food. (not literally - I am a pescatarian)
If you know me at all, you know that I hold dearly the belief that healthful food is the foundation for health and wellness. Multiply that by a hundred when you travel.
Travel can be stressful, require long hours in an airport, airplane or automobile, and put a lot of strain on your digestive system. How you feed yourself is essential to a vibrant, satisfying travel experience.
Right!
The problem is finding healthy food coupled with making mindful choices about what to eat and drink.
Time to return to hunter-gatherer mode!
The fact is it is difficult and frustrating to try to find healthy choices when you’re traveling. Here’s what you’re up against:
Airport food – Airport restaurants are doing better at attempting healthier meals but most options are still versions of fast food chains, processed food, and high calorie sugary snacks - not to mention ridiculously expensive.
Airline food – Granted, airlines face a challenge to be able to provide meals and snacks that are healthful, tasty, that can be prepared on an airplane and served to hundreds of people in a short time. But frankly, most of the time they miss the mark by a mile.
Roadside food – If you are hoping to find wholesome whole food on a main highway or interstate – good luck. Unless you are lucky enough to find a roadside fruit and vegetable stand, you are most likely to see fast food chains where the best you can hope for is a clean bathroom.
Before we get to some healthy choices and tips, it might help to understand what your body is dealing with when you travel.
Time change (a.k.a. jet lag) – When your body is subjected to changing time zones, your entire physiology is affected. It is common to experience sleep loss, dizziness, confusion, and headache. But it is also important to remember that your body’s metabolism functions with daily rhythm and balance. Changing time zones throws the whole system out of kilter, with one of the main side effects being constipation. And as you know, if the colon ain’t happy - ain’t nobody happy!
Stress – Rushing to get to the airport, tension in security, flight delays and anxiety over making connections can also throw your system out of balance. You may have experienced nervousness, headache or accelerated heart rate and blood pressure in these situations. But one of the key places stress settles in is your gut – literally twisting clenching itself over stress.
Altitude – Whether you are on an airplane, taking a road trip to higher elevation or on a beautiful mountain hike, altitude will have an effect on you. Most commonly people experience dehydration. Staying hydrated is essential for your entire system all of the time. When traveling, we especially need to be aware of brain function, circulation, and, of course, constipation. Getting the right fluids and plenty of them is critical.
Sitting long hours – As you know, long hours sitting in a car or plane can lead to joint and muscle stiffness as well as swelling in the legs and feet. Aside from being uncomfortable swelling has also been linked to dangerous blood clots that can cause a pulmonary embolism or stroke. Along with appropriate movement and massage, what you choose to eat and drink can reduce the tendency to swell and decrease some of the stiffness as well.
So what is a traveling hunter-gatherer to do?
Do’s
Do start your travel day, before you leave your home or hotel, with at least 16-24 oz. of water. If you are flying, get a bottle of water after the security checkpoint and take it on the plane with you. Then you have it in reserve in case the cart will not be coming around for awhile.
Bonus! The fluid will cause you to need to get up and use the restroom. This will help keep things moving and reduce your leg swelling.
Do take some fiber before you leave and when you arrive. Some colon experts suggest taking it while on the plane as well, to help prevent the dreaded constipation.
Warning! If you are taking fiber you MUST drink plenty of water or the fiber will have the reverse effect – constipation.
Do pack your own healthful food. This is much easier on road trips of course and what you pack may depend on the length of the travel time.
Let’s face it. You never know when your flight will be delayed or you find yourself stranded on the roadside.
When I was a kid my family got snowed-in in a tiny New Mexico town. We were stranded with two other families in a two-room jail. Snow had prevented trucks from delivering food to the local market. All they had left on the shelves were things like mustard and pickles.
Whether driving or flying, follow the Scout’s advice and be prepared. See my suggestions below for healthy packable snacks.
Do combat the effects of stress by reducing or eliminating caffeine. Better alternatives are chamomile tea, which soothes and calms the nervous system, and green tea. While green tea does have some caffeine, the anti-oxidants are important, particularly when flying.
Do keep your hunter-gatherer eyes open for places that offer healthy food. This can range from salads, to fish tacos. The key is to remember to look for the freshest foods with the least amount of processing.
Do reduce your salt intake. Salt sneaks into a lot of prepared foods but also in traditionally healthy options like nuts and tomato juice. This will also help prevent constipation as well as frightful “cankles”.
(“cankles” is a term used to describe the appearance of swollen calves and ankles that blend to form a “cankle”)
Do get up (or get out of the car frequently), and move – walk around, stretch, circle your ankles, stretch and take some deep breaths.
Tip: This is most easily done if you have the coveted aisle seat. Try to get it every time.
For you road warriors – I had a friend whose mom, on road trips with the four kids, would pull the car over, make them get out, drive up a mile and make them run to the car! Of course, we wouldn’t do that in this day and age – but you have to give her credit for creativity!
Do reduce or avoid alcohol intake. Alcohol is a diuretic – so it foils your attempt to stay well hydrated.
Fun Fact: 1oz of alcohol raises the body’s perceived altitude by 2,000 feet. Alcohol can essentially make your body feel as though is it operating at high altitude.
Do wear comfortable clothes and shoes that can stretch with you and are not binding. On long trips, take off your shoes and slip on airplane socks. Keep those feet wiggly and warm.
Do take a small ball to massage your feet back and legs. Try a handball, squash ball or lacrosse ball (or all 3!).
Don’ts
Don’tsnack on sugary or salty food. Both contribute to inflammation. They can make your jet lag worse, and increase your risk for swelling, headaches, and digestive problems. See my list below for healthy options.
Tip: High glycemic foods like bread, rice, potatoes and chips affect your body like sugar and fall into this DON'T category.
Unfortunately airline food is loaded with these things. It takes up a lot of room on your tray and is inexpensive. Eat around it. Hunt through your tray to find real food with some modicum of nutritional value.
Don’t opt for carbonated beverages. This don’t is primarily for air travelers. Air trapped inside the intestines expands exponentially at altitude.
The bloating from the bubbles trapped in your system can lead to simple discomfort, to embarrassing situations, to downright cramping. Skip sodas of any sort, even club soda. Your tummy (and probably your neighbors ) will thank you.
Healthful Snacks Ideas
Unsalted nuts and seeds: Nuts and seeds provide you with healthy fat, carbohydrate, protein and fiber. They are also a good source of magnesium, which helps with relaxation, and zinc, which is good for your immune system.
Cut vegetables: Even some airport chains are offering packages of baby carrots and celery. You can pack your own and include tasty favorites like broccoli, radishes or jicama.
Boiled eggs: Free-range organic eggs are a terrific source of healthy fat, protein and B vitamins. For food safety reasons, refrigerate your eggs before packing them, leave them in the shell and plan on eating them within a few hours.
Fresh Fruit: Fruit offers fiber, vitamins and anti-oxidants. Some travel friendly options are apples, oranges and grapes. Some people like to grab a banana. I find they smash and bruise easily. But if on the greener side, and eaten fairly soon, a banana can fit the bill as well.
Jerky: If you are a meat-eater, jerky is making a comeback. It offers a healthy protein option and now you can find grass-fed organic jerky with minimal salt or processing.
For those into packing their meals
Some of us, for health, money or simply taste prefer to pack an entire meal. Meal options can include varieties of sandwiches, plain organic yogurt with fruit, hummus and vegetables, or organic cheeses and whole grain or rice crackers.
Travel can be exciting, educational and illuminating. Choosing the right foods and beverages for your trip will help you make the most of your travel experience.
What suggestions do you have to share? I would love to hear from you!
Until the next time.
Be well my friend and safe travels.
P.S. Keep an eye out for my next newsletter with more tips for Traveling Well.
