Keep well while travelling... ♪ You'll Never Walk Alone - Carroll Roberson ♪
Tips for travelling
So often we can become quite ill while travelling.
Here's tips for how to stay well to enjoy a good holiday and return home feeling well.
Don't be tricked into thinking, a little cheat won't hurt,
or 'I must spoil myself, it's a holiday after all.'
Health stems from digestion, so it is wise to guard the stomach with fortitude and courage
to sleep well, have fun and keep going.
♥♥♥
Looking for lunchbots/metal lunch boxes? bit.ly/buylunchbots
or on amazon: bit.ly/4lunchbots
Nomnompaleo/whole30-day-23-packed-lunch-ideas♥♥♥
Write/copy/print this list for hand luggage
1. Drink half a fresh lemon juice every morning,
If the peel is organic, use the zest on meat, chicken, salads, etc.
2. Aloevera juice, 50 ml in water morning and night if possible, aloe is very healing for stomach
3. Take fibre blend daily to keep bowels going - at least once or twice a day.
4. Take omega 3 ie a good fish blend or evening primrose oil.
5. Every day to balance PH- (esp after/with meat)
in 1/2 cup water a tspn apple-cider-vinegar and 1/4 - 1/2 tspn baking/bicarb soda-drink while fizzing.
6. Take a Probiotic capsule before bed. - non fridge capsules are now available.
The top probiotic is fermented veg, eg sugar free pickles, olives, bitter wine.
7. Avoid sugar like the plague.
8. Peppermint oil is also brill for settling stomach, buy capsules
or carry a small bottle of pure peppermint oil from a health shop.
9. Breakfast - try to have veg juice and meal eg sweet potato & egg in coconut oil or ghee.
or simply eat an avocado.- amazing how it keeps you going.
It's vital to have some protein and good fats.
Avoid orange & grapefruit juices due to the high sugar,
instead eat the whole fruit which contains fibre and more bioflavonoids.
Esp avoid bought fruit juices, they are reconstituted, acidic and not healthy at all.
I can find only pure canned pear juice.
Be wary of
Salted baked nuts, raw nuts are ok, but are even better soaked to break them down for digesting.
Avoid eating sweet fruits after a main meal, they ferment and cause indigestion,
so eat sweet fruits between meals - eg watermelon.
Especially don't eat sugary fruit after fats/dinner/before bed.
Be wary of / read labels of -packaged GF goods/crackers/bars/bread,
they usually contain sugar, damaged oils & soy which is quite upsetting for digestion.
SnacksCarry an apple, avocado, olives, medjool dates, dried figs, prunes, carrot.
Small cans of unsweetened pineapple, sugar free beetroot, tuna in spring water.
Dried banana, pawpaw or mango if you can find them sugar free.
Gold linseed, sunflower seeds, pepita/pumpkin seeds.
Find 'Well naturally' choc or equiv. - stevia sweetened, dairy free, all natural, with no soy.
If you find fresh mint, parsley, ginger, garlic or any fresh herbs munch them,
Drink peppermint or ginger tea whenever you can. Carry the teabags.
Carry tiny cans of coconut milk/cream and mustard, to use as dressing on salad
or use coconut cream on fresh fruit..or to make soups creamy.
Carry coconut oil/butter/spread to use on dry food, potatoes or for BBQ.
Woolies has a good organic brand of ccnut oil and organic ccnut spread..
So often we can become quite ill while travelling.
Here's tips for how to stay well to enjoy a good holiday and return home feeling well.
Don't be tricked into thinking, a little cheat won't hurt,
or 'I must spoil myself, it's a holiday after all.'
Health stems from digestion, so it is wise to guard the stomach with fortitude and courage
to sleep well, have fun and keep going.
♥♥♥
Looking for lunchbots/metal lunch boxes? bit.ly/buylunchbots
or on amazon: bit.ly/4lunchbots
Nomnompaleo/whole30-day-23-packed-lunch-ideas♥♥♥
Write/copy/print this list for hand luggage
1. Drink half a fresh lemon juice every morning,
If the peel is organic, use the zest on meat, chicken, salads, etc.
2. Aloevera juice, 50 ml in water morning and night if possible, aloe is very healing for stomach
3. Take fibre blend daily to keep bowels going - at least once or twice a day.
4. Take omega 3 ie a good fish blend or evening primrose oil.
5. Every day to balance PH- (esp after/with meat)
in 1/2 cup water a tspn apple-cider-vinegar and 1/4 - 1/2 tspn baking/bicarb soda-drink while fizzing.
6. Take a Probiotic capsule before bed. - non fridge capsules are now available.
The top probiotic is fermented veg, eg sugar free pickles, olives, bitter wine.
7. Avoid sugar like the plague.
8. Peppermint oil is also brill for settling stomach, buy capsules
or carry a small bottle of pure peppermint oil from a health shop.
9. Breakfast - try to have veg juice and meal eg sweet potato & egg in coconut oil or ghee.
or simply eat an avocado.- amazing how it keeps you going.
It's vital to have some protein and good fats.
Avoid orange & grapefruit juices due to the high sugar,
instead eat the whole fruit which contains fibre and more bioflavonoids.
Esp avoid bought fruit juices, they are reconstituted, acidic and not healthy at all.
I can find only pure canned pear juice.
Be wary of
Salted baked nuts, raw nuts are ok, but are even better soaked to break them down for digesting.
Avoid eating sweet fruits after a main meal, they ferment and cause indigestion,
so eat sweet fruits between meals - eg watermelon.
Especially don't eat sugary fruit after fats/dinner/before bed.
Be wary of / read labels of -packaged GF goods/crackers/bars/bread,
they usually contain sugar, damaged oils & soy which is quite upsetting for digestion.
SnacksCarry an apple, avocado, olives, medjool dates, dried figs, prunes, carrot.
Small cans of unsweetened pineapple, sugar free beetroot, tuna in spring water.
Dried banana, pawpaw or mango if you can find them sugar free.
Gold linseed, sunflower seeds, pepita/pumpkin seeds.
Find 'Well naturally' choc or equiv. - stevia sweetened, dairy free, all natural, with no soy.
If you find fresh mint, parsley, ginger, garlic or any fresh herbs munch them,
Drink peppermint or ginger tea whenever you can. Carry the teabags.
Carry tiny cans of coconut milk/cream and mustard, to use as dressing on salad
or use coconut cream on fresh fruit..or to make soups creamy.
Carry coconut oil/butter/spread to use on dry food, potatoes or for BBQ.
Woolies has a good organic brand of ccnut oil and organic ccnut spread..
Traveling GF - DF - SF
- IDEA - Pack a stick blender and powdered protein to make smoothies.
-- Buy almond milk, coconut milk and fruit at destination. - When driving - carry fruit & veg, almond & coconut milk, protein bars, trail mix( book recipe pg 236-237)
- S - Trail mix muesli -http://www.pinterest.com/pin/440508407274991468/
- MIM's keep well. Make a large batch of oat muffins, as they travel well.
- Bake E protein bars with oats & apple
~ E - Quinoa/oat bars http://www.pinterest.com/pin/440508407275048831/
~ E - choc chip oat bars - http://www.pinterest.com/pin/440508407275065434/
~ More sweet snacks - http://www.pinterest.com/derrybloss/delicacies-thm/
~ Sweetner free Oat bars - http://www.pinterest.com/derrybloss/delicacies-thm-sweetener-free/ - Make S Nut bars with nut meal, seeds, flax - add THM sweetener as desired
~ Nobake Nut bars - http://www.pinterest.com/pin/440508407275095060/
~ Nobake Nutella bars - http://www.pinterest.com/pin/440508407274850410/
~ Nobake Berry fudge - http://www.pinterest.com/pin/440508407274850450/
~Nobake Almond butter balls - http://www.pinterest.com/pin/440508407275095866/ - S - Snack Baggie - one handful only - coconut, goji berries, Gold flaxseed, sunflower seeds, pepita/pumpkin seeds, almonds, walnuts, cashews, pecans, hazelnuts, brazil nuts, a few Unsweetened cranberries.
- Yogurt keeps in a cooler- carry in jars for single servings
- DF Yogurt -
1 cup almond (nut/seed) milk in jar - shake with ½ ts gluccie + 2 ts psyllium,
1 Tb gelatin/protein pdr,
½ ts vanilla, 2-4 ts lemon juice,
THM sweetner eg 5 drops stevia
TIP add 1 probiotic capsule for the probiotic effect - sit 5 mins to thicken
- Eat with berries for FP snack - E - 1/2 mango and blueberries in gelatin for dessert. -keeps well
- S - Skinny choc or buy On plan choc bars- Lilly's, or 2 squares 85% chocolate or higher (check for allergens)
- Protein gelatin gums/jubes. - keep them cool - eat with fruit or veg
~ E - Fruit juice gums - http://www.pinterest.com/pin/440508407275104710/
~ FP - Gelee tea cubes http://www.pinterest.com/pin/440508407275104735/ - SAVOURY
- Bake E sweet potato chunks, delicious hot or cold - eat with protein.
- E - Carrot, pepper and celery sticks & eat with E lean protein
- E - Grate green Granny apples or carrots with a small can of tuna (and Fat free dressing if you like)
- E - Carry small can of sugar free beetroot, and white beans for a quick meal if you can't access fresh veg.
- S - Celery, broccoli, cauli florets with a Baggie of nut butter.
- S - A small Avocado, or a few olives with S protein eg boiled egg.
- S - Make avocado & lemon juice dip for veg
- S - Make a batch of kale or zucchini chips baked in coconut oil or ghee and sea salt.
- E - Chickpea crisps: Toss in eg garlic/onion pdr, oregano, pepper, seasalt, ts coconut oil - bake 5-10 mins
- Take your noodler and make zucchini noodles on the spot, eat with protein, eg boiled egg or tuna
- Pack a bag-o-salad with chicken chunks.
- E - Make quinoa salad (recipe in book pg 303) -keeps well in a cooler- add lean meat or canned tuna.
- Green salad - baby cos/romaine keeps well - add olive oil and vinegar.
- Make Lettuce/Collard/Cos(romaine) wraps with shredded veg, meat or canned fish.
~ E lettuce wrap - http://www.pinterest.com/pin/440508407275094571/
~ S lettuce wrap - http://www.pinterest.com/pin/440508407275094496/ - Pack S OR E lunch boxes - keep family's packs simple, make them like yours.
~ FP veg - celery, broccoli, zucc noodles, baked pumpkin/cauli, mushrooms, lettuces/greens, green onion, peppers, green beans, sugar snap peas, v small avocado, 1 tomato, asparagus, - Kid fun food for lunch boxes - http://www.pinterest.com/derrybloss/fun-food/
- Remember protein -Carry Spring water Tuna in foil packs or small cans
- E - Make beef jerky - http://www.scrawnywod.com/2011/02/baked-beef-jerky.html
- S - Chicken, turkey, lamb, beef - cook in ghee/coconut oil with ginger and tamari or aminos.
- E - Chicken breast, turkey, veal - bake in oven on rack and slice.
- S - Hard boiled eggs, eat with low carb veg.
- S - Make rissoles/burgers, they carry so well.
- S - Goats or sheep's feta or nut/seed cheese/cashew cheese
- Find DF subs/cashew cheese file here https://www.facebook.com/groups/495900470451999/files/
- More DF subs here http://www.pinterest.com/derrybloss/delicacies-thm-dairy-free-subs/
- E - Bean dip for veg - http://wholenewmom.com/recipes/fast-and-yummy-bean-dip/
(how to de-gas beans http://wholenewmom.com/recipes/ajwain-and-epazote/) - Remember S dripping, lard, ghee is good - eg spread ghee or organic butter or coconut oil, on S veg
- FP - Konjac noodles - wash 2-3 times and add - to make a meal go further, or add to can white beans.
- Injera bread keeps in cooler -Find recipe herehttps://www.facebook.com/notes/allergen-free-trim-healthy-mama/gluten-free-with-thm/666718106703567
- Check on-plan breads and Orgran crackers to buy in that GF with THM doc
- Make S flaxmeal, nutmeal wraps/rolls/pancakes.
- ~ Wraps pancakes etc http://www.pinterest.com/derrybloss/delicacies-thm-gf-breads/
- Make E Quinoa or Oat wraps/rolls/pancakes
- ~ eg Easiest quickest Oat pancakes everhttp://www.pinterest.com/pin/440508407275104668/
- E -Oatmeal is easy and travels well, you could soak it overnight in the cooler.
- E -Popcorn - Cook in 1 ts coconut oil- add seasalt, spices, or cinnamon & THM sweetener - eat with protein.
- S - Fry onion in coconut oil or dripping, add Nitrate free bacon, tomato, seasalt, when cooked add chia and cook til thick- travels well and is nice cold.
- E - Sushi with brown rice, smoked salmon, cucumber, and a seaweed salad.
- FP - Remember to fill flasks with boiling water and take herbal tea/rooibos/greentea/chiccory/dandelion tea
- Winter time -Fill flasks with veg/bone broth soup.
- Health tip -If you see fresh mint, parsley, ginger, garlic or any fresh herbs, greens - munch them
- EATING OUT- On plan healthy tips I like to use:
- Carry coconut oil/butter to use on S cooked veg (for at BBQ) - Most eateries will bring you extra butter.
- S salad - ask for cold pressed olive oil.
- E salad - ask for balsamic vinegar
- Carry seasalt/himalayan salt in a small ziplock bag or canister * ask for salt free, then add your own.
- Drink peppermint or ginger tea whenever you can. Carry the teabags.
- Ask for grilled fish/ chicken ie not battered..
- Most eateries will do a freshly made GF S chicken, avocado, egg salad.
- Tell a host/ restaurant you eat gluten free/dairy free/sugar free if possible
- Restaurants are now quite familiar with dietary requirements.
KEEPING HEALTHY FLORA- tips for keeping digestion happy while traveling)
~ Handy list for in hand luggage -
1. Half a fresh lemon juice every morning balances PH,
If the peel is organic, use the zest on meat, chicken, salads, etc. for good source of Vit C.
2. Aloe vera juice, 30 ml in water morning and night if possible - very healing for stomach
3. Tb fibre blend or psyllium daily keeps bowels going - if needed.
4. Omega 3 ie a good fish blend or evening primrose oil, or a good cod liver oil.
5. Every day to balance PH- (esp after/with meat)
To 1/2 cup water add ts apple-cider-vinegar & 1/4 - 1/2 tspn baking soda - drink while fizzing.
6. Probiotic capsule - non-fridge capsules are available.- And best, cheapest probiotic is fermented veg,
-- eg carry a small jar of sauerkraut, sugar free pickles, olives, bitter wine.
7. Avoid sugar like the plague.
8. Peppermint oil is helpful for settling stomach, buy capsules
- or carry small bottle pure peppermint essential oil (from health shop) add 2-3 drops to water..
Dining out
If you see a fresh fruit/veg juice place, check the juice IS fresh,
ie with no sugar/colours/flavours added, order the most veg juice eg with wheat grass added.
Tell a host/ restaurant you eat gluten free (and dairy/sugar free if possible)
Restaurants are now very familiar with dietary requirements.
They will then know to cook meat and veg and serve fresh fruit.
Avoid too much acid in one meal eg meat and rice - rice is acidic like all grains.
Carry seasalt/himalayan salt in a lil ziplock bag or canister,
so you can ask for salt free cooking, then add your own.
Keep in mind that dripping, lard, ghee is good - so enjoy good old fashioned Gran baking
eg spread ghee or organic butter or coconut oil, or cold pressed olive oil on mashed potato/all veg.
and sprinkle celtic seasalt on them.
Be wary of fish and chips, virtually all frozen chips contain bad oils and wheat,
so ask if they cook FRESH chips in good lard/dripping...Ask for grilled fish not battered.
Most eateries will do a yum chicken, avocado, egg salad.
Remember - the big bogies are sugar, grains, processed oils, dairy, refined salt, soy, additives.
If you see a fresh fruit/veg juice place, check the juice IS fresh,
ie with no sugar/colours/flavours added, order the most veg juice eg with wheat grass added.
Tell a host/ restaurant you eat gluten free (and dairy/sugar free if possible)
Restaurants are now very familiar with dietary requirements.
They will then know to cook meat and veg and serve fresh fruit.
Avoid too much acid in one meal eg meat and rice - rice is acidic like all grains.
Carry seasalt/himalayan salt in a lil ziplock bag or canister,
so you can ask for salt free cooking, then add your own.
Keep in mind that dripping, lard, ghee is good - so enjoy good old fashioned Gran baking
eg spread ghee or organic butter or coconut oil, or cold pressed olive oil on mashed potato/all veg.
and sprinkle celtic seasalt on them.
Be wary of fish and chips, virtually all frozen chips contain bad oils and wheat,
so ask if they cook FRESH chips in good lard/dripping...Ask for grilled fish not battered.
Most eateries will do a yum chicken, avocado, egg salad.
Remember - the big bogies are sugar, grains, processed oils, dairy, refined salt, soy, additives.
♪ I Believe - Carroll Roberson ♪
Travel snacks
Balancedplatter.com/dip-into-summer
Balancedplatter.com/author/arimmer
Balancedplatter/on-the-road-diets-and-focaccia-flax-bread
Glutenfreehope/quinoa-protein-bars
Raw Vegan Chocolate Fruit Balls
Raw Vegan Coconut Mango Balls (nut-free ideas)
Balancedplatter.com/dip-into-summer
Balancedplatter.com/author/arimmer
Balancedplatter/on-the-road-diets-and-focaccia-flax-bread
Glutenfreehope/quinoa-protein-bars
Raw Vegan Chocolate Fruit Balls
Raw Vegan Coconut Mango Balls (nut-free ideas)
- beyondthepeel/chocolate-peanut-butter-monkey-protein-bars
- beyondthepeel/chocolate-chip-protein-cookies
- glutenfreefix.com/chocolate-peanut-butter-muffins
- Raw Vegetables (carrots, organic celery, etc.)
- Carob Nuts and Seeds or Seasoned Nuts and Seeds
- Super Savory Hummus (for dipping veg or spreading on Flax Bread)
- E ~ Fast and Yummy Bean Dip
- Fruit (fresh or dried)
- Hard Boiled Eggs (take a small container of celtic seasalt)
- Whole Grain Cookies (eg Soft Pumpkin Cookies or Grain Free Choc Chunk Macadamia)
- Bake Potato slices in ccnut oil and spices
- Toss kale pieces in coconut oil, ginger and tamari sauce-bake 20-30 mins til crispy
- Organic Popcorn, popped in Coconut oil or ghee
- Vanilla Fig Bars from Elana’s Pantry.
Fig and Pumpkin Seed Snack Bars from Daily Bites.
The Lara Bar-inspired Chocolate Peanut Power Bars from She Let Them Eat Cake.
Mint Chocolate Protein Bars from Cara’s Cravings.
Almond Bars from Joyous Health (make sure you use gluten-free oats).
No-Bake Omega 3 Vegan Snack Bars from Choosing Raw. - Treats for home, school or office.
Use these recipes as a starting point for inspiration: - Andloveittoo/healthy-lunchbox
- Andloveittoo/collard wrap lunches
- Beyondthepeel/10-whole-food-snacks-that-you-can-pack
- Beyondthepeel/10-whole-food-blogs-you-need-to-follow
Healthy lunches
Glutenfreeeasily/school-lunches-PLUS cookies-double-choc-nut-butter-oaties/quinoas
Glutenfreeeasily/school-lunches-PLUS cookies-double-choc-nut-butter-oaties/quinoas
- Start with the healthy plate model.
1/4 of the plate- whole grain or starchy vegetable, such as quinoa, brown rice, or sweet potatoes. - next 1/4 - lean protein, like black beans, chicken, or fish.
- And 1/2 of the plate-vegetables. eg: small baked sweet potato with grilled salmon
- and a large cucumber and tomato salad.
- Make sure you have a serving of heart healthy fats, such as avocado or raw walnuts.
- eg you could add some creamy avocado dressing to complement your salad.
- Make sure you include calcium.
- eg: goats feta, dark leafy greens like kale, sardines or other canned fish with bones,
- Finally, add a fruit for a naturally sweet dessert.
- Fresh blueberries with plain yogurt/coconut cream yoghurt provide antioxidants, calcium, and probiotics,.
- Don't skimp!
- Make a lunch that you're sure will satisfy you.
- If you pack too little, you may become too hungry and end up hunting for a healthy option.-
- And since there aren't many healthy gluten-free meals available, your options will be limited.
- Chicken enchiladas made with corn or brown rice tortillas over a large bed of spinach,
- topped with fresh salsa and guacamole. Finish with a juicy orange.
Chicken wings or drumsticks cooked in ghee/ccnut oil with plenty of ginger and tamari sprinkled over.
_Fry onion in fresh dripping, add tomatoes, salt, when cooked add sago/tapioca and cook til thick- - it travels exceptionally well, and is very nice cold.
- Sushi with brown rice, smoked salmon, avocado, and a seaweed salad.
- Fresh mango and blueberries for dessert.
- Quinoa Salad with Walnuts, Raisins and Mushrooms, kale chips, and grilled shrimp.
- Turkey sandwich with lettuce and tomato. Savory waffles make an easy gluten-free sandwich bread alternative, as does flatbread. with side salad of spinach, slivered red onions, mandarin oranges, and walnuts with a balsamic vinaigrette.
- Sauteed vegetables in a teriyaki sauce.
- Instead of serving with rice, finish with a dessert of rice pudding made with brown rice and raisins.
- Brown rice and sauteed veggies sprinkled with sesame seeds.
- Serve with hard-boiled egg and an apple.
Carry coconut oil to use for lips, moisturiser, or deodorant/freshener.
Make toothpaste with ccnut oil, peppermint oil, bicarb soda.
More tips for skin and hair on
Home Health
and Skin / Hair
Make toothpaste with ccnut oil, peppermint oil, bicarb soda.
More tips for skin and hair on
Home Health
and Skin / Hair