Hello, Raw Beauties!
I recently got back from a beach vacay, where I got to practice eating intuitively in a new environment.
My trip made me reflect on how travel is an amazing opportunity to stretch outside of your comfort zone, switch up your routine, and try new things – including food!
Plus, going on vacation doesn’t mean you have to completely abandon intuitive eating. While your schedule may be different on the road, there are a few things you can do to set yourself up for success.
Intuitive eating is about being on a team with your body, allowing your innate hunger and fullness signals to guide your eating choices. Becoming attuned to your body means that you start to obsess less about your food choices, creating more space for you to think about other things. The best part is that it’s completely possible to practice this way of eating, no matter where you are in the world!
Here are a few ways we can eat intuitively while travelling:
1. Plan ahead.
When we plan ahead, we have a better chance at thriving. Plus, proper preparation helps to remove some anxiety and guesswork as we focus on what we can control, as opposed to what we can’t.
Before your trip, research the local cuisine and grocery stores, and get an idea of where you can access some healthy options.
2. Pack non-perishable snacks.
This is especially important for those long travel days when access to meals is unpredictable; eating frequently helps you to maintain your energy levels, avoid overeating, and be less likely to to make unhealthy choices out of desperation.
In your carry-on luggage, pack a few items like nuts, dried fruit, and crackers to keep your blood sugar levels stabilized. Then, when you arrive at your destination, grab some more items from a local grocery store to keep in your hotel room, like fruit, bars, yogurt, and maybe even chips (my fave). For more quick, healthy snack ideas, read here.
5. Fuel your body every couple of hours.
While meals and snacks may not be as readily available as they are at home (especially during travel days), do your best to fuel your body every few hours. This way, you arrive at your destination feeling balanced and, once you’re settled, you have the energy to explore. Fueling your body frequently also lets you avoid overeating later in the day.
4. Stay hydrated.
Airplanes have low humidity levels; 50% of the air circulating the cabin is pulled from outside’s high altitude levels, which has low moisture content.
On your flight, make sure you prioritize staying hydrated. Each time the flight attendant passes your seat, make sure you have a glass of water. Also, aim to stick to a maximum of one coffee.
I always travel with a refillable water bottle, which I fill before getting on the flight. This way, I can sip water in-between the flight service to ensure I’m consistently hydrating myself.
5. Be mindful of your alcohol consumption.
This is a big one; while drinking here or there isn’t an issue, if you’re working on your relationship with food, consuming alcohol isn’t going to help.
Yes, drinking can be fun in the moment, but it’s a depressant that can severely impact your mood. This is because alcohol affects your brain’s natural level of happiness chemicals like serotonin and dopamine. Plus, drinking can impact your impulse control with food, leading you to make choices you’re not proud of the next day.
6. Tune into your hunger and fullness levels.
When you’re travelling, you’ll likely eat out much more often than you would from home – and this is part of the experience!
Let yourself enjoy the break from grocery shopping and cooking, but stay tuned into your hunger and fullness levels. Portions served at restaurants are usually quite large, so don’t be afraid to pack up some food, split a meal, or simply place your napkin over your plate and state out loud, “I’m finished.”
7. Eat slowly and be aware of your senses.
No matter where you are at meal-time, it’s possible to practice eating mindfully.
As you eat your meal, be present in the moment, engage with those around you, and notice what you taste, smell, see, hear and feel. This will help you derive more pleasure from the meal while also giving you a better opportunity to notice when you’re feeling full.
8. Practice being flexible.
As much as we can plan ahead and prepare ourselves, travel is a great opportunity to practice being flexible and adaptable. Likely, your schedule, routine, and types of food you eat will be different, and that’s great! Flexibility is a great skill, and one which can benefit all areas of our lives.
You may also find your regular schedule needs to be modified – and that’s okay! Try to be gentle on yourself as you do your best in a totally new environment.
Hopefully after reading these tips, you’re feeling more equipped with tools to eat intuitively while travelling. Remember: intuitive eating isn’t a crash diet, and is more so a lifestyle shift that will help you to develop an intimate relationship with your body’s hunger and fullness levels.
Don’t forget to share your vacation snacks and meals on Instagram, and tag @RawBeautyTalks!
Enjoy!!
xo -Erin
