How We Stay Healthy While Traveling (Without Overcomplicating It)
Updated: Oct 1
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Travel is one of my favourite things.
Travel is also one of the fastest ways to completely derail healthy habits.
Different schedules.
Airport food.
Late nights.
Early mornings.
Missed meals.
Less water.
More convenience foods.
By the end of a trip, it's easy to feel tired, sluggish, and completely out of routine.
Over the years, I've learned that I don't need to be perfect while traveling.
But I do feel significantly better when I bring a few simple things that help support my energy, nutrition, and overall well-being.
These are the products I consistently pack for both myself and my kids.
1. My Protein Coffee Travel Hack
One of the first things to disappear when I travel is my normal morning routine.
And unfortunately, when my routine disappears, my energy often follows shortly afterward.
That's why I almost always pack Javvy Coffee.
I can quickly make a protein coffee in a hotel room, vacation rental, cruise cabin, or wherever we're staying.
It's fast.
It's easy.
And it helps me start the day feeling more like myself.
Why I Love It
✔ Easy to travel with
✔ Helps support protein intake
✔ Convenient for busy travel mornings
✔ Helps me maintain a familiar routine
Real Travel Note
This isn't really about coffee.
It's about maintaining one small piece of my normal routine when everything else feels different.
2. The Keto Creamer I Bring Everywhere
Airport coffee shops are wonderful.
Until you realize you've accidentally consumed more sugar than breakfast.
One of my favourite travel additions is keto coffee creamer with MCT oil powder.
MCTs are a type of fat that can be quickly used by the body for energy, making them a popular addition to low-carb and ketogenic lifestyles.
I find it helps create a creamier, more satisfying coffee while keeping sugar lower than many traditional creamers.
Why I Love It
✔ Contains MCT oil powder
✔ Easy to travel with
✔ Helps make coffee more filling
✔ Convenient for travel mornings
✔ Helps support steady energy
Real Travel Note
Travel days are already chaotic enough.
I appreciate having one less energy crash to deal with.
3. The Travel Blender That Comes On Almost Every Trip
If you've followed my travel content for any length of time, you've probably noticed a theme.
I really like simple routines.
My Ninja Blast blender helps make that possible.
Whether I'm making a protein coffee, mixing supplements, or blending a quick breakfast, it's one of those items that consistently earns its place in my luggage.
Why I Love It
✔ Portable
✔ Rechargeable
✔ Great for travel mornings
✔ Helps support healthy habits on the go
✔ Easy to use in hotels and vacation rentals
Real Travel Note
This has become one of those purchases I wasn't sure I would use very often.
Now it comes on most trips because it helps me maintain routines that make me feel better while traveling.
4. My Daily Multivitamin Travel Insurance
Travel can throw routines completely off.
Between airport food, long travel days, different schedules, and not always eating as well as I'd like, I like having something simple that helps fill nutritional gaps.
IM8 is the daily supplement I pack because it combines multiple nutrients into
one easy travel-friendly serving.
I simply toss a few packets into my carry-on and don't have to think about packing multiple bottles of supplements.
Bonus: My IM8 referral link saves you 10% off your order.
5. The Kids Multivitamin I Always Pack
Travel can be hard on routines for kids too.
Meals are different.
Schedules are different.
And sometimes the only thing your child wants to eat is a bread roll and three crackers.
That's where a good kids multivitamin helps me feel a little more relaxed.
The one we actually travel with is Ellaola — an unflavored, colorless powder multivitamin sachet, developed with pediatricians and pediatric dietitians, with 19 essential vitamins and minerals for kids 4 and up.
Zero sugar, no dyes, no artificial sweeteners, and since it has no taste or color of its own, it disappears into whatever they're actually willing to eat that day, whether that's yogurt, apple sauce, or yes, a bread roll.
That matters even more on the road, when I'm not the one controlling every meal. It's also just easy: one stickpack, stirred into whatever's in front of them, done.
Why I Love It
✔ Easy for kids
✔ Simple travel routine
✔ Helps support nutritional consistency
✔ Easy to pack
✔ Helps fill nutritional gaps during busy travel days
Real Travel Note
Family vacations are about making memories, not stressing over whether every meal is perfectly balanced.
This helps me feel a little more confident that we're covering our bases.
6. The Kids' Omega-3 I Never Forget To Pack
When you're traveling with kids, routines tend to go out the window.
Bedtimes shift.
Meal schedules change.
And sometimes the only thing your child wants to eat for three days straight is plain pasta.
One thing I do try to keep consistent is their daily omega-3.
Nordic Naturals Children's Omega-3 has become one of those travel essentials I automatically toss into my suitcase before every trip.
It's easy to pack, simple to bring along, and helps me keep one small piece of our normal routine intact while we're away from home.
Why I Love It
✔ Made specifically for children
✔ Easy to pack for travel
✔ Simple addition to our daily routine
✔ Convenient for vacations and road trips
✔ Helps maintain consistency while we're away
Real Travel Note
When we're traveling, I don't stress about making everything perfect.
But I do find that keeping a few familiar routines helps everyone feel a little more settled.
This is one of those simple habits that comes with us wherever we go.
What We've Learned About Healthy Travel
The goal isn't perfection.
The goal isn't recreating your entire routine while on vacation.
The goal is simply bringing a few things that help you feel your best.
For our family, that means:
✔ Staying hydrated
✔ Getting enough protein
✔ Keeping supplements simple
✔ Maintaining a few familiar routines
✔ Making healthy choices easier when travel gets busy
Those small things make a surprisingly big difference.
Travel is meant to be enjoyed.
I've found that when I feel better physically, it's a whole lot easier to enjoy the experience.
Related Resources
If there's one thing you'll learn about me, it's that I love finding things that make life feel a little easier.
Whether that's a travel essential, a parenting hack, a cozy self-care find, or something that simply makes me think, "Why didn't I know about this sooner?"
I'm grateful you're here and I hope you found something helpful.
Wishing you comfort, calm, and a little less overwhelm wherever life takes you.
Ashley
Want this whole list in one place?
Grab the free printable version — one page, ready to check off by hand, perfect for taping inside your suitcase lid or sticking on the fridge while you pack.
Footwear
♡ Walking Shoes
♡ Dress Shoes
♡ Sandals
♡ Flip Flops
♡ Sneakers
Clothing
♡ T-Shirts
♡ Casual Shirts
♡ Tank Tops
♡ Rompers
♡ Belt
♡ Dresses
♡ Skirts
♡ Shorts
♡ Pants
♡ Bras/Undershirts
♡ Underwear
♡ Socks
♡ Work Out Clothes
♡ Shawl/Pashmina
♡ Jewelry
♡ Comfy Travel Outfit (Click Here to get 15% Off)
♡ Sweater(ClickHere to get 15% Off!)
Toiletries & Personal Care
♡ Toothbrush
♡ Toothpaste
♡ Floss
♡ Deoderant
♡ Face Wash/Cleanser
♡ Cotton Pads
♡ Moisturizer
♡ Make-Up
♡ Razor
♡ Shaving Cream
♡ Shampoo
♡ Conditioner
♡ Body Wash
♡ Soap
♡ Hair Products
♡ Perfume/Cologne
♡ Bobbi Pins
♡ Q-Tips
♡ Shower Puff
♡ Hair Clip
♡ Period Care
♡ Kids Shampoo
♡ Kids Body Wash
♡ Contact Lenses
Health/Safety & First Aid
♡ Cold/Flu Meds
♡ Antacid
♡ Allergy Meds
♡ Prescriptions
♡ Dish Soap
♡ Kids Magnesium (Click here to get 15% off)
Hydration/Snacks & Wellness
♡ Trail Mix
♡ Snacks
Beach & Swim Gear
Tech/Charging & Entertainment
♡ Air Tags
♡ Go Pro
♡ E-Reader
Sleep/Comfort/Packing & Laundry
♡ Eye Mask
♡ Umbrella
Documents/Money & Pre-Trip Prep
♡ Passports
♡ Boarding Passes
♡ Hotel Reservations
♡ Rental Car Info
♡ Itinerary
♡ Emegency Contacts
♡ Cash/Credit
♡ Talk to Pharmacist about Travel Vaccinations
♡ Exchange Currency Before Trip
♡ House Light Automations
♡ Travel Insurance Documents
♡ Health Insurance Documents
♡ Download Customs App (if applicable)
♡ Copy of Imp Documents
♡ Copy of Documents Left with Trusted Person
♡ Pet/Plant/House Sitter Information
♡ Mail Hold/Stop Delivery
♡ Final Home Check - Doors Locked
Made it through the whole list?
Grab the printable version so you're not scrolling back through this post every time you pack. One page, free, ready to check off by hand.
At the end of the day, none of this is really about the list. It's about getting out the door with a little less stress, so the trip itself can actually feel like a trip and not just a logistics project.
Because the part that actually matters is everything that happens after the packing is done — sandy toes, sunburned noses, someone begging for five more minutes in the water, the photo you didn't plan to take that ends up being your favorite one.
However much of this list you actually use, and however this trip goes, I hope it gives your family exactly what you're hoping for.
Before you go...
Don't forget your free printable copy of this checklist — perfect for taping inside your suitcase lid so you've always got it on hand.
If there's one thing you'll learn about me, it's that I love finding things that make life feel a little easier. Whether that's a travel essential, a parenting hack, a cozy self-care find, or something that simply makes me think, "Why didn't I know about this sooner?"
I'm grateful you're here and I hope you found something helpful. Wishing you comfort, calm, and a little less overwhelm wherever life takes you.
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