Packing Tips and Hacks for the Nourished Traveler


Staying healthy and nourished on the road can sometimes be a struggle. Over the years I have developed some packing tips and hacks allowing me to travel lightly with some of my favorite products to keep me nourished on the road. Not only is keeping your health and fitness routine possible but it is easier then most think!

Below are a few of my go-to packing tips to stay nourished while on the road. 

Recycle Mini Alcohol Bottles

Inexpensive mini alcohol bottles can be used for more than the nervous traveler. Most travel size containers are made of plastic, toxic BPA and other chemicals. The ones that are made of non-toxic materials are quite expensive. Recycling mini alcohol bottles is the perfect substitute. My go to are the non-toxic glass bottles and I fill these up with some of my favorites; apple cider vinegar, olive oil, and coconut oil. If you are staying at an Airbnb with a kitchen this is a great way to do some cooking without having to buy and spend the money on full-sized products for a short stay.   

If you are looking to purchase some non-toxic travel containers I use these silicon based ones here. 

My go to favorite spices and supplements for traveling 

My go to favorite spices and supplements for traveling 

No Supplements Left Behind

I'm not a huge fan of the travel pill organizers unless you are traveling for only a couple of days. If you are traveling for a longer period of time or take a lot of supplements I prefer the travel pill bags. This takes up far less space in your luggage and allows you to pack loose powdered supplements.  Granted, a powdered substance in a small bag can look like you are smuggling in a questionable substance, but I have yet to be stopped by TSA and I use my label maker to clearly state it's nothing illegal.  

To be extra safe and avoid spillage I put the bags filled with supplement powder in 1 larger sized zip lock bag. The last thing I want is Spirulina roaming free in my luggage.  

Protein smoothies made easy 

Protein smoothies made easy 

Protein Smoothies on the Go

Every morning I start my day off with a superfood superhero smoothie. This has become a daily health habit that I take with me on my travels. I sadly can't travel with my Vitamix but I can travel with a portable smoothie/protein shaker bottle.

These bottles basically have a loose wire whisk ball in them and when you add your supplements, protein powder etc with a nut milk or water the ball blends everything together for an instant protein shake on the road. This is a great way to get a nourishing vitamin-packed snack on the road especially when you are traveling outside of the US or have diet restrictions.

I use a BPA-free and phthalate-free one here. 


Essential Oils

Essential oils have been used for thousands of years and are organic compounds that are extracted from plants. They offer countless health benefits and uses and they come in perfectly sized travel bottles.  

Some of the most common uses range from household cleaning uses, aromatherapy, beauty care products and natural medicine treatments. My top travel uses for essential oils are below:

  • Natural disinfectant cleaner (I use tea tree and lemon oil mixed with water) 
  • Mosquito repellant (peppermint, lavender and clove oil work well)
  • Pest Control (orange oil kills insects on contact) 
  • Air Diffuser (using thieves or peppermint can help detoxify the air and get rid of odors) 
  • Infuse your shoes (we walk miles during travel, putting a couple drops of your favorite oil works wonders) 
  • Repel spiders and rodents (spray peppermint oil around windows and doors)
  • Calm an upset belly ( 1 drop of peppermint oil in tea or water can help sooth digestive issues)

Stay Fit on the Road

If you want to maintain your fitness routine on the road, it's easy to include workouts in your travel itinerary with a little planning. This can come in many forms via cardio, strength training or HITT (high-intensity interval training). You can check with your hotel in advance to see if they have a gym and if not, fear not. Getting outdoors and taking a walk or run is the best way to see a new area and explore.

If you are looking for strength training there are some great apps with quick workout bursts (no equipment needed) or travel size exercise gear you can easily do in your hotel or airbed and takes up little space in your luggage. Some of my favorites include:

  • Resistant Bands (lightweight and portable and great for arm and leg exercises)
  • Flip belt (This is a great running belt where you can keep your ID, keys, etc hidden and safe) 

Exercise Apps

  • WOD Gen (free training app with quick, functional workouts you can do on the road) 
  • Map my run (great running or walking app that tracks your pace and mileage as well as listing local tourist attractions)
  • Yoga studio App (for IOS users and offers yoga classes and poses on the go for beginners and experts) 

Staying nourished while traveling is easily obtainable with a little planning and proper packing. Happy nourished travels!