7 Things to Pack for A Healthy Summer Vacation

“We live in a wonderful world that is full of beauty, charm and adventure. There is no end to the adventures we can have if only we seek them with our eyes open.” -Jawaharial Nehru

Summer! A time when most of us plan our trips! I just got back from exploring Yellow Stone and the Grand Tetons. It was amazing! Hope you have some fun things planned! Time to let go of the routine, gain new perspective, and relax! Here are some of my must-haves for my suitcase to ensure I stay healthy while I’m away so I can fully enjoy any trip!

Pack Healthy:

1. Eye-mask and earplugs: Sleep is important, you want to be well rested for your exploring. These come in handy on a plane or with noisy neighbors. They helped dull the sounds coming from the wailing infant beside me on my last plane ride!!

2. Probiotics: Traveling, usually we usually are trying new foods or maybe not so good food, these can be a game changer. I remember the old days when I used to pack pepto in fear of how my stomach would react to certain things, since probiotics, no more! Probiotics keep your tummy happy, digestion moving, and help boost your immune system. My favorite for travel is Integrative Therapeutics probiotic pearls because they come in convenient packs that fit in a wallet and are stable without refrigeration.

3. Essential Oils: Thieves to boost the immune system and as a hand sanitizer (put on your hands on the plane, public bathrooms etc.), Peppermint for motion sickness, headaches, tummy troubles and to wake you up. Lavender for burns, allergies, and to calm. Purification if I am going somewhere buggy. Oils must be therapeutic grade to have these benefits, so I only use Young Living. I also bring a citrus oil, grapefruit, lime, or lemon, to add to my water for more benefits and tasty water.

Favorite Young Living Oils for Travel

Favorite Young Living Oils for Travel

4. Healthy Snacks: Nuts, small packets almond butter, organic oatmeal packets, carrot sticks, apples, tangerines, roasted and spiced chickpeas, and/or homemade low sugar granola. All easy to pack and fairly long-lasting these will come in handy when you’re hungry and your only option is at the gas station.

5. Magnesium Citrate: Many people suffer from constipation while traveling and magnesium citrate can help if you suffer from this problem or if you over indulge in cheese fries!

6. Greens powder: Sometimes its hard to get greens when traveling, so search for a green juice bar near your destination, but if there isn’t one, you’ll have the greens powder to get some chlorophyll in. Not as tasty as the real deal and a little gritty but its a good fall back. They come in one time use packets for easy packing.

7. Reusable Water Bottle: Staying hydrated is important! Bring your own bottle so you can continue to fill up whenever potable water is available.

My Other Travel Essentials: Eminence Organics Red Currant Protective Moisturizer SPF 30 does double duty as face moisturizer and sunscreen, Flip-flops for showers in public places like campgrounds, good hiking/walking shoes, oil for oil pulling and nasya (get a regulation size bottle, fill with sesame oil and a couple drops of young living thieves or peppermint oil), a scarf, travel size pill dispenser with compartments to store only the amount of vitamins and herbs I will need while I’m away, and Eminence Vanilla Mint Hand Cream and a their citrus lip balm because travel can dry me out!*

Check out this packing cheat sheet from smartertravel.com for a list of clothing, toiletry, and technological items to help you make sure nothing important gets left behind!

Contact me to order probiotics, vitamins, or essential oils if you don’t have them yet!

What are your must-haves? Your best travel tips? I’d love to hear about them!

*The chemicals in your skin care products take 26 seconds to enter your bloodstream, which is why I am so particular about the products and companies I use. Added bonus? The company Eminence plants a tree for every product sold.

Mount Washburn in Yellow Stone National Park

Mount Washburn in Yellow Stone National Park

 

Give Yourself Room to Grow: 7 Tips for Letting Go of Stuff

 Recently, I feel the need to reorganize and de-clutter. My recent road trip involved collecting things left behind and driving in a car overstuffed with clothes I probably no longer need and more than likely don’t even want anymore.  I realized how long I hold onto things unnecessarily.  I wore a pair of jeans I have had since high school and then saw a picture of myself in them and grimaced…time to let them go and time to dig in and let go of other things too.

I try to be a conscious buyer and have noticed the difference in many areas of my life. It’s good. I only want to own things I love and that I feel good about buying. I have realized that the purchases that give me the most pleasure are experiences. I want my purchases to reflect that as a priority in my life. Also, it is better for the natural and my own environment.

I called a consignment shop yesterday and plan to use my Sunday to clean out the closets.

My guidelines for letting go of the stuff and getting organized:

1. If I haven’t used or worn it in a year, it goes.

2. If it doesn’t look good on me, it goes, no matter what I paid for it.

3. Pretend like I’m moving, would I want the item to come with me to a new place?  Whenever we move, most of us are shocked by the amount of stuff we manage to collect and I’m no exception. Why am I holding onto a flower lei that I got at a party 5 years ago?

4. Go through notes and type up the things I need to know or that will serve me in google docs, paper gets recycled. Books I’ll never read again go to the library.

5. If it’s broken, it gets fixed, or tossed. If it is dingy, ugly, or tattered, it goes (thinking about night shirts, socks, and underwear here).

6. Anything that reminds me of an unhappy time or experience, goes out.

7. Use these questions about my thoughts and things to guide my decisions. “Who am I? What do I want for my life? What do I want my space to feel like? Will this item serve me?”

Clearing out clutter helps reduce anxiety, saves time in the long run, gives you room to expand, and space to think. Clutter drains our energy and stagnates thoughts and emotions. Sell your stuff to a consignment store or have a garage sale and use the money for an experience!

Multnomah Falls, Oregon. Feeling free and open.

Multnomah Falls, Oregon. Feeling free and open.

Goals and The Spaces Between

“The Christmas presents once opened are Not So Much Fun as they were while we were in the process of examining, lifting, shaking, thinking about, and opening them. Three hundred sixty-five days later, we try again and find that the same thing has happened. Each time the goal is reached, it becomes Not So Much Fun, and we’re off to reach the next one, then the next one, then the next.

That doesn’t mean that the goals we have don’t count. They do, mostly because they cause us to go through the process and it’s the process that makes us wise, happy, or whatever. If we do things in the wrong sort of way, it makes us miserable, angry, confused, and things like that. The goal has to be right for us, and it has to be beneficial, in order to ensure a beneficial process. But aside from that, it’s really the process that’s important.”  The Tao of Pooh

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“The honey doesn’t taste so good once it is being eaten; the goal doesn’t mean so much once it is reached; the reward is no so rewarding once it has been given. If we add up all the rewards in our lives, we won’t have very much. But if we add up the spaces *between* the rewards, we’ll come up with quite a bit. And if we add up the rewards *and* the spaces, then we’ll have everything – every minute of the time that we spent.” The Tao of Pooh

12 Notes on Health that Will Surprise You

Have you ever been in a room with over a thousand happy, inspired people?

It feels like flying. It is expansive. It is empowering. 

I am so thankful that I was invited to attend the  IIN event live over the weekend. I think anytime you have the opportunity to surround yourself with smiling, smart, supportive, high-reaching people who intend and are making a positive impact on the world you should jump at the chance, in whatever capacity you can, leaving every and any excuse behind. Actually, I think you should make sure these are the types of people you surround yourself with constantly. Community, as it was reconfirmed over the weekend, plays a huge role in health and happiness and we all deserve to be surrounded by people that lift us up to our highest potential.

Marie Forleo on priorities, success, love, and vision

Marie Forleo on priorities, success, love, and vision

Speaker after speaker doled out information. How do sleep, sugar, soil, happiness, loneliness, fear, purpose, stress, success, relationships, and of course, nutrition, impact health? Their advice was full of wisdom, facts, and soul. Nothing compares with being there in person, but here are just a few gems I took away from this weekend:

1.”The truth is that what we eat is a dialogue about who we believe we are to ourselves and to the world.” Pete Evans

2.”No amount of kale is going to counteract chronic stress.” Lissa Rankin, MD

3.”The most shocking thing is that you don’t learn anything about nutrition in medical school.” Dr.Oz

Dr.Oz

Dr.Oz

4.”Sugar is 8x more addictive than cocaine …overconsumption is linked to CVD, type 2 DM, stroke, dementia, and cancer” Dr. Mark Hyman

5.”No clinical trials on diet soda show benefit for weight loss.” Dr. Oz

6.”Telling the truth and doing what you love is the best antidepressant.” Mastin Kipp

7.”Food is medicine or poison, its your choice.” Pete Evans

8.”Let go of something to sleep instead of taking something…Sleeping pills increase risk of cancer more than smoking.” Dr.Rubin Naiman discussing the importance of sleep and its link with nutrition.

9.”How much and the quality of your sleep will affect nearly every aspect of your daily life: immunity, stress management, weight, aging, risk of disease, hormones and more.” Keri Glassman.

10. “Time is your most precious non-reliable resource.” Marie Forleo

11.”Whats good for the planet is good for us. . .Don’t put anything on your body, in your house, on your car…that you wouldn’t eat, because eventually you will” Daphne Miller, MD talking about the impact of soil on health.

12.”Relationship is the most important stone (foundation). A life filled with love and support can overcome a lot of things.” Lisa Rankin, MD

Lissa Rankin talks about the impact of loneliness

Lissa Rankin talks about the impact of loneliness

“How would you behave if you were the best in the world at what you do?” Marie Forleo

This is a small sample of all that was said and was this past weekend. If you have any interest in health, happiness, or pursuing a passionate life I highly recommend joining the movement that is IIN.

Did any of the above surprise you? What step can you  be inspired to take today to live your happiest, healthiest life?

Empower yourself and become your own health advocate and maybe even a health advocate for others. Join me and others at The Institute for Integrative Nutrition!

Look Up from Your Phone. Live life in Person.

We all talk about how the Smart Phone has changed our world and us…
This video will make you think.
Hopefully you will reach out in a real way to someone, anyone…
And remember to be present for your friends and loved ones even if your pocket is vibrating.
Don’t bring your phone to bed, don’t bring it to dinner, don’t bring it to the next party.
Be there for the ones you love or be present enough to meet someone new.
Learn how to really communicate again.
Go do something without your phone.