How to travel healthy – my tips

I am writing this blog from my hotel room in Adelaide. We travel often as a family, especially for sport or to promote my book. This week we are here for Nationals, Australian swimming championships. If you know me and have been following me, you’d know how much into healthy living I am. It is one thing at home, but how to travel healthy? – My tips for you here!

First of all, know what’s important to you and what’s less

I mean, it’s always going to be different on the road than when you have everything available from home. Therefore, I pick my game. Food is super important for us, especially that I need to fill up my sporty kids with nutritious food to perform to the best of their ability when they are competing. But also you might know that my oldest child is living with ADHD and that food is so important in managing his health. You can read more about this here

Another super important point is to stay hydrated, I am going to walk you through how I manage to do so, so stick with me.

Movement ranks quite up in my healthy living choices. And even if I cannot get my usual workout done, some sort of exercise is always on the program.

Our house is as toxic-free as possible, but of course not our hotel rooms, motels, or Airbnb we’re staying at. I can tell, my skin gets dry from the linen and the water full of chemicals. My head spins from the aircon,…

So I pick my battles where I can win!

I can influence, food, hydration, exercise, … but I cannot influence chemical attacks from the environment. However, I can limit their impact on me, keep reading, I will get to the point.

Food – my tips

Breakfast is relatively easy to have without having access to a cooking facility. Forget about buying a muffin on-the-go, full of sugar.

A quick trip to the local supermarket or grocer on arrival is the key! We buy oats, our prefered choice of dairy-free milk and fruits for breakfast. This way I make sure that we have a nutritious start in the day and most of the time there is a fridge in the room to keep everything fresh. We also get a (100% fruit/veggie) smoothie, we go with 1 or 2-litre bottles for us 5. Turns out so much cheaper than getting a juice at the smoothie bar!

Organization tip: If we travel by car, I make sure to have bowls and spoons with me. If we travel by plane with hand luggage only, I get organized to buy some RECYCLABLE single use bowls. Check your hotel room, most of the time, they have spoons there for coffee or tea.

Snacks for the day

Snacking is where most people throw their health down the drain! If you want to avoid the junk, be prepared. As you or most likely your kids, will be hungry (or hangry?) at some stage during the day. A slurpee and biscuits will not do the trick if you want to keep your health under control!

Therefore, on my trip to the supermarket, I also get some nuts, peanut butter and rice crackers (protein intake for my athletes), and coconut yogurt I can mix up with some berries.


This is where I let go a bit of our usual diet and allow myself to be more flexible. I still make sure we get nutritious food but following our gluten-free, dairy-free, additive and preservative-free, almost vegan diet from home, is almost impossible while travelling.

We make sure to make the best choices possible with what’s on offer but we don’t stress too much about eating pasta with gluten or getting a halloumi salad that’s not vegan of course.

My tip here: I make sure to buy kombucha and have the family drinking it to keep our guts happy! And taking our probiotics also helps, of course, this is our choice!
I also make sure we get plenty of fruits and on-the-go veggies like little cherry tomatoes or carrots throughout the day to keep our digestion going nicely and not be suffering from the very common travelling constipation syndrome triggered by eating differently.

Hydration, keep the water flowing!

Not sure about you, but I find it hard to get enough water into our systems when on the road. Again organization is the key, especially in a country like Australia, where the heat can be quite impressive.

Organization tip: Here again I get this from the supermarket. We get 2x 10lt water canisters. One for the hotel room, and one for the car, so we can refill our bottles. As it can get tricky to safely keep water in the car, we make sure to keep it in the shade, with no direct sunlight and heat on it! Unfortunately, we have to do so as fountains to refill our bottles with filtered water seem to really be lacking in some places and drinking tap water full of chlorine and fluoride is not my prefered healthy choice!

Extra tip: We freeze up some of the water bottles in the freezer section of our hotel room fridge and can this way keep our food cold during the day and access really cold water too!


Travelling usually involves sitting in a car, bus or plane for several hours. Blood flow is impacted, digestion is not optimal and the list of symptoms like swollen legs and hands or constipation can grow a lot longer.

No excuses! To avoid all this I make sure to always pack a pair of good shoes and squeeze in some sort of walking. Some of my favourites ways to keep me going movement wise are visiting a market, a walk along the beach or climbing a hill to a point of view. Of course, there might be a gym or a pool at my hotel as well!

It sure isn’t what I usually get in exercise wise but it is at least something and does the trick for me.

Environment chemicals and effects on us

First thing clear! As I cannot impact on what the linen has been washed with or the products used to clean the room, what I can do is make a safe choice as to what we are using on our skin. We do not use the hotel provided mini products! (they love to write eco and bio all over them, but most time they are nothing more than a mix of harmful chemicals). If I have to travel light, I’d rather take fewer clothes with me and take my clean and safe, toxic-free personal care products with me while travelling. I do not need much really and I use a travel set of little containers to fill up with our shampoo, conditioner, moisturizer, toothpaste and hair styling products. Et Voila!

Our skin is our largest organ and as well the least protected one since it is on the outside of our body. When you feel dry, from a different environment or even from eating differently, your body is actually having a hard time. Therefore, making sure to use the right hydration is paramount to balance things out. You certainly don’t want to add even more harmful chemicals to the party.

From the inside out

Besides proper nutrition and trying to fit in a green juice whenever we can, I do also have a secret weapon to fight chemicals attacks and the results on our bodies. Especially the fact to feel meh and having totally dried out skin and hair or achy joints!

Something I have discovered that does help my body massively and I would never again leave home without, is my liquid collagen. It keeps our joints and skin beautifully nourished and hydrated. This has made a real difference for us in fighting against the results of being exposed to more harmful chemicals and to travel healthy!

New Collagen Liquid

Detoxing time!

It doesn’t really matter how long we’ve been away, we usually feel the need to detox once home. We generally do so by eating lighter meals like salads or soups in winter and adding more green juices to our day. We completely stay away from processed food and carbs for a couple of days and it usually is plenty to make us feel awesome again!

Natascha Carrel - podcast and Facebook LiveAbout the Author:
Natascha is firstly a wife and mum of 3, originally Swiss and a French native speaker, she lives in Queensland Australia. She also is a passionate online entrepreneur and author.
Natascha’s passion is to share the message of Living a Life of Purpose.
Her mission is to help other mums create more freedom to live their dream life while becoming healthier and happier!

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9 replies
  1. Loren
    Loren says:

    Great tips. I think you are so right about the hotels’ products, generally they are not natural and I think the environmental damage from those small bottles is huge.

  2. Marta
    Marta says:

    This is so helpful! I will be traveling for work in a couple of weeks and I need to come up with a plan of how to ensure I have healthy options. And that Indrinf enough water because that tends to be problem every time.

    • Yan and Nat Carrel
      Yan and Nat Carrel says:

      Thank so much, Marta! Yes, drinking enough is always the number one point. Kids NEVER forget to eat but drinking is a different story! Happy and safe travels


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  1. […] Travel healthy – my tips20th April 2019 – 10:08 AM […]

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