I’d say I’m in the air once a month, sometimes every other month and often get asked about staying healthy while traveling. Staying healthy AND eating gluten-free isn’t always easy, but if you plan ahead, it can make a huge difference. Below are several ways that I follow to help keep myself on track, when on the road.

In your carry on

• Pack healthy bars <– look for ones less than 200 calories & less than 14 grams sugar. I never leave without KIND Bars. [they come in mini's too]. Lara bars are also good.
• Individual packs of peanut or almond butter – plain, on crackers or rice cakes, in oatmeal, etc.
• Trail mix or your own nut/fruit mix.
• For early morning travels, I’ll pack Oatmeal squares, Apple Baked Oatmeal Cakes, or individual oatmeal packets – see below.
• Pre-made packets of dry oatmeal [pictured below]. Just add hot water, which you can request at any coffee stand. To prepare: 1/2 cup dry gf oats, cinnamon, brown sugar or stevia, optional - raisins & coconut] Once you add hot water, you can always add in peanut/almond butter, fruit &/or nuts.

In the air

• If you fly Alaska Airlines, you can purchase their Mediterranean pack, it’s both vegan & gluten-free. Avoid any hot meals – it’s processed and typically full of sodium.
• Pack snacks, sandwich(es), big salad, chicken quinoa and veggies. Anything that will keep you out of the fast food department.
• Stash a few packets of EmergenC – you’ll thank me when you realize the person next to you is sneezing and coughing on you.
• Drink lots of WATER! If you need some bubbly, try and avoid soda and go with club soda with lime.

For more healthy snacks, here’s 50 healthy & gluten-free snack ideas!

ps. this was my breakfast in Mexico.

Staying at a hotel

• Request a mini fridge, microwave &/of a coffee pot – not for coffee, but oatmeal [pictured above].
• Check to see where the nearest grocery store or natural market is and pick up fresh fruit, PB/Almond butter, rice cakes, yogurt, sweet potato – make in the microwave, etc.
• Ask the hotel or concierge about any local, healthy restaurants, juice bars, or gluten-free spots.
• If you have a fridge, pick up some pre-cooked grilled chicken – add to a green or grain salads, pasta, soups, etc. for protein.
• Avoid all-you-can-eat buffets, pastries, fast food, and fried foods.
• Snacks/Appetizers in your room: gluten-free crackers or rice cakes – add peanut/almond butter or some type of cheese, such as goat cheese, grapes, apples, almonds/nuts, and dates.
• If there’s not a gym, ask if there’s an in room workout set or yoga kit. If you’re willing to pay, see if there’s a gym or yoga studio close by. If you’re somewhere safe and there’s good weather, get outside for a walk or run.

Staying in a home

• Make requests. Ask if you can borrow the car or join them in their run to the grocery store. If you’re at a Whole Foods, pick up prepared greens, canned soups, vegetables, stir fry ingredients, fresh fruit, yogurt, eggs, gluten-free bread, etc.
• If you’re on your own for breakfast – try Greek yogurt with granola, eggs & toast, fruit smoothie, GF grain cereal, etc.
• Pack running shoes and take a walk or run, enjoy a new hood.

Dining out

• If gluten-free, call ahead and let them know you’re gluten-free and see if they can accommodate.
• Although roasted or grilled veggies might not be on the menu, you can still ask if they can put something together. They’ll likely say yes.
• Continue to drink water <if unsafe, drink bottled>, especially if you just flew in and/or drinking alcohol. It’s not fun to be hungover in an unknown place. Or any place for that matter…
• If you’re starving and can’t [or don't want to] eat the bread, ask for 1. shrimp cocktail – go light on the sauce; 2. light salad; 3. tuna tartare – make sure there’s no soy sauce, 4. chicken skewers; or 5. hummus & veggies.
• If the server or kitchen can’t tell you whether something is gluten-free, don’t risk it. In cases like this, I’m always thankful for the gf bar I had stashed in my clutch.

Above: my favorite [honey] PB for on the go!

How do YOU stay healthy while traveling?

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