Healthy Travel: How to Prepare for a Long Haul

Photo via Pinterest

Photo via Pinterest

5 healthy packing tips for 10,000 ft

Travel can really mess up your routine, and if you travel frequently it can play a major factor in keeping you from achieving your health and fitness goals.  

I used to think of flying as an excuse to get junk food. I even had a rule that I could have anything I wanted at the airport, which normally meant popcorn, a glass (or two or three) of wine, Raisinets and an arsenal of gossip mags.

While I’ve kept the gossip mags (you can’t part with everything), my junk filled journeys have been replaced by a healthier routine that gets me to my destination feeling fresh and not completely jet lagged.

It’s important to be prepared for your flight so you’re not forced to eat airplane food, which is full of preservatives, salt and sugar. Here are 5 things you’ll find in my bag before I take flight:


Three eggs will give you about 18G of protein and are easy to carry. You might even be able to find them at the airport if you can’t make them in advance.


I normally bring an avocado or almond butter packets and a small jar of coconut oil to keep me from eating plane peanuts. Coconut oil is an excellent fat burner, so you could even be slimming down as you doze off to Zoolander 2. 


If you’re on a long flight and need more than one meal, a protein packet is a great mid-flight snack. Just mix with water and, if you want a full meal replacement, add a tablespoon of coconut oil. Vega One and Sun Warrior are my favorite brands - with flavors like chocolate and vanilla chai, it can feel like a real treat!

In addition to protein packets, powdered greens are a great way to make sure you’re getting your in-flight veggie fix without having to eat airplane food. I’d recommend Amazing Meal in chocolate flavor.


It’s important to stay hydrated when you travel, but often times the water cups given to you in-flight are too small and not topped up enough. Some flights these days will even take the water bottle you bought after security before your board the plane. Luckily, I found a way around it: bring an empty bottle! Now a flight essential, I always bring a hot water bottle and just fill it up on the plane. 


If you’re on a long flight (like 8+ hours), a vitamin D supplement will make up for the lack of sunlight. Vitamin D is a great mood booster, helps you absorb nutrients like calcium and keeps your immune system going. 

BONUS TIP: If you're going to have a drink - because who doesn't like to have a glass of wine at the airport - try to have it before you board. Drinking on the plane will dehydrate you and make it difficult for your body to bounce back after a long flight. 

xx Mia

10 Ways To Reduce Inflammation


via Pinterest

via Pinterest

I started seeing a trainer a couple of months ago and the first thing he said to me was: “Your body is inflamed.” I was like: “What, me? No way, I’m a health coach – I eat so healthy. That’s not possible.” Turns out, he was right! My body was inflamed. Gasp!!

Inflammation is actually a good thing. Like when you twist your ankle and it swells or you get a bug bite and it gets all red and puffy…that’s inflammation – your immune system’s way of letting your body know to send help to these areas.

When you consume toxins or are in stressful environments, the same thing that happens to the mosquito bite on your ankle actually happens to your insides. Gross, right? You can’t see this (well, you actually can – more on that in a second), but chronic – or long term – inflammation can lead to a variety of diseases you don’t want: Cancer, Heart Disease, Alzheimer’s, Type 2 Diabetes, Arthritis, etc..

Ok, back to the seeing part. Your fat gets inflammation too. So that means it appears bigger than it actually is. It also means there isn’t oxygen flowing to that area, which makes it much harder to lose. Ever had a stubborn area that just wouldn’t slim down? Well…it’s probably inflamed. 


SUGAR – your donut is more like a nonut.

ALCOHOL – upsetting, I know, but alcohol is one of the most inflammatory substances. 

BAD FATS – vegetable oils (canola, soy, sunflower, safflower), margarine, trans fats. This limits most fried foods, especially in restaurants where you don’t know what oil they use.  

PROCESSED FOODS – my rule of thumb is anything with a wrapper. Eat real food.

GLUTEN –  most of the gluten we consume comes from genetically modified wheat, which your body has a hard time digesting.

ASPARTAME – say goodbye to diet sodas! They will still make you look fat. 


Besides not eating the above, I’d recommend incorporating the following into your routine:

ONE / EAT HEALTHY FATS coconut oil, avocado, omega 3s (the real deal or supplement form, aka fish oil), olive oil, nuts, butter, ghee….

TWO / SPICES – there are tons of anti-inflammatory spices, my favorite being turmeric. Curcumin, the active ingredient in turmeric, works best when combined with black pepper – bizarre, I know. You can add turmeric (and black pepper) to meals, or you can get a curcumin supplement. Check the ingredients to make sure it has peperine in it, which is the active ingredient in black pepper. A winning combo!

THREE / FIBER – eat more raw fruits and vegetable, or get a soluble fiber supplement.

FOUR / GREEN TEA – ok, good news matcha latte lovers. Keep it up.

FIVE / EAT YOUR GREENS – your Grandma was onto something. Eat lots of green vegetables…every day!

SIX / MAGNESIUM – people with high inflammation often have low magnesium levels. Try taking Natural Calm at night, a great supplement that will help you relax and sleep well, in addition to restoring magnesium levels.

SEVEN / SOY – drinking soy milk or eating tofu is surprisingly very anti-inflammatory, but make sure to buy organic, non GMO soy. 

EIGHT / EXERCISE – yet another reason to hit the gym. Not only does losing weight decrease stress in your body, but getting your heart rate up will also help lower inflammation.  

NINE / CHILL OUT – go to yoga, treat yourself to a massage, meditate…anything that makes you zen out and destress.

TEN / SLEEP – aim for a solid 7-8 hours of sleep a night to make sure your body is adequately rested.

xx MIa