Clean Eating Travel Tips

Summer time means travel. No one wants to fall of course because of the weekend or a trip. I’ve had a few request for eating clean while away from home. Today I will share a few of my practices.

I always pack light snacks & something to drink. Water or a chilled tea.
Click here for snack ideas. I make my own mixed nuts (raw, unsalted). They really keep my appetite in check.


When ordering always include a salad, dressing on the side. Try balsamic or ask if they have vinegar and oil. Salsa or pico de gallo makes a nice addition to salad, as well as a squeeze of lemon juice.

When dining out, if possible, check the menu ahead of time.  Don’t be embarrassed to walk into a restaurant and ask for a menu so you can make a good choice.  If it doesn’t suit you, leave.


Don’t skip meals. Continue to eat meals, snacks, and drink water.

Limit your alcohol intake. Watch the mixed drinks they are loaded with sugars.

Go to the fitness center or the pool. Get your exercise in early before it gets crowded.

Have fun but get your rest.

Include a free day. Vacations are fun, don’t stress it. If you fall off get back up.

I hope these tidbits help.  For more transformational tips click here.

Until next time, remember
It’s your body, #owwn it
Your certified holistic health coach.

Oh you can eat this…

Okay today is Day 2 of the Clean Eating Challenge.  Let’s talk about this for a second.  Clean eating is not about deprivation or perfection.  Its about replacing processed foods with whole foods.  We do this by reading ingredient labels and making sure what we eat comes from sources as close to nature as possible.  So when you think oh no I can’t have my pasta, my sugary drinks or my snacks; change your thinking to oh I can’t have my chemical laden snacks that pack on the pounds with all the preservatives and additives.

Have you seen someone that goes to a weight loss program and doesn’t have huge success in their weight loss efforts.  Probably because they hit the freezer section for their meals.  Those prepackaged foods have a lot of preservatives in them.  Eating fresh is best.  I like to count colors not calories and points.  The more colors the better.

you are what you eat

Let’s change our mindset and our taste buds and teach them to be more open, receptive and patient.  Remember planning is great but not always a possibility.  I always tell myself the drive thru is not for you.  I tell my clients if they have to get a bite while out, try to go to a grocery store with a deli counter.  But go through the produce section, that should be your first choice.  At the counter stay away from processed deli meats, fried foods.  Choose grilled or rotisserie.  They have wraps at the deli section too choose whole grains not enriched wheat there is a difference.

Here are a few snack ideas to keep you on track during your transformation.

Open face nut butter sandwich with banana slices on top

3 cups of air popped pop corn instead of butter oil try jalapeños, sprinkle cayenne pepper on top or if you have a sweet tooth sprinkle on some cinnamon

Banana Berry Smoothie – 1/2 banana, 1/4 cup of frozen berries, 1/2 cup of almond milk add ice and a little more water depending on how you like consistency blend and enjoy.

Pick one simple habit like drinking a

Grilled chicken wrap with veggies

apples and nut butter or greek yogurt

12 almonds

Boiled eggs

carrot, cucumbers or celery sticks with salsa, or hummus, or 2 TBSP of guacamole.

I hope these are enough to get you started.  Enjoy Day 2.

Do you like to travel?  Let me know how its going.  Share your pics or comments on Facebook include the hashtag #onlinewellnesswithnicole or #owwnchallenge and you will be entered into our drawing for a cruise or a 3 day get away.

Nicole – Its your body, #OWWN it