Healthy Travel Tips + My Go-To Smoothie Recipe

Spinach Protein Smoothie Bowl

I spent this past weekend in Bermuda with Lu, as a truly final, last hoorah trip before the baby comes. We stayed at the lovely Rosewood Tucker’s Point.

There was a lot of relaxing, sleeping, and practicing self care (all while in the gorgeous Bermuda sun, of course!)

Today, I’m sharing some of my ‘staying healthy while traveling’ tips, along with my go-to smoothie recipe, which I always like to start the next day back from vacation with!

AND, I have an exciting giveaway with ALOHA, one of my favorite healthy lifestyle brands.

When I go on quick weekend trips, I like to keep it healthy with a few general tips I stay committed to – and then, when I get back, I always make sure that first day back, I get right back into the swing of things.

Keeping Healthy While Traveling

While I travel, I like to enjoy myself, of course. However, a healthy lifestyle is exactly that – a lifestyle. It’s not something you do Monday through Thursday. It’s something you commit to for your life, not just certain days or spans of time. I choose a healthy lifestyle because I want to feel good as much as humanly possible, instead of just certain days of the week.

I learned a long time ago that you don’t have to eat everything your heart desires and throw your healthy lifestyle out the window to enjoy yourself on vacation. And guess what? You won’t be enjoying yourself when you’re laying on the beach, feeling groggy in a food coma.

Healthy Travel Tips + How to Recover After Vacation

Here are my main 3 tips (and you can also read this post for more):

  1. MOVE! Exercise at the resort’s gym, do your own outdoor workout, or just make sure you’re walking and moving for a good portion of the day. If I know I’m going to laying down on a beach chair for the next 7 hours, I’m squeezing in a trip to the gym before breakfast. If I’m going to have a jam-packed, active day, I’ll skip the gym – but as long as I’m active, that’s what’s important.
  2. Drink a lot of water. It’s so simple and I say it all the time, because it’s so true. Don’t overlook this. Dehydration leads to a ton of gnarly symptoms – even hunger! Water makes your bodies function properly. Drink up!
  3. Eat veggies as much as possible. I try to eat vegan or vegetarian up until dinner while I travel – that’s what works best for me, but if you’re more of a carnivore, try just making sure you sneak in veggies at each meal – perhaps it’s just veggies in your morning omelette and greens in your sandwich. Whatever it is, make sure you get vegetables into your meals.

And also, I love to pack healthy snacks and keep my immune system bolstered while traveling, to avoid dehydration and/or getting sick.

Healthy Travel Tips + How to Recover After Vacation

One of my favorite brands to do this with is ALOHA, because they have a bunch of travel-friendly healthy products to keep you feeling good while traveling. Here are their products that I brought with me on this trip to Bermuda:

  1. Protein bars – my favorite flavors are ‘Peanut Butter & Jelly’ and then ‘Peanut Butter Chocolate Chip’ when I need something sweet. They’re jam-packed with protein, so a great way to get through the afternoon before dinner. I like having them on flights to keep me full while I wait to land and have a proper meal.
  2. Superfood Greens – this superfood powder comes in travel-sized pouches that are perfect to put in your luggage or purse and have for when you need a quick boost. I’ll simply stir them into a glass of water or like I did on this trip, into a lemonade. You can also put them into smoothies (just ask your waiter/server to add the pouch!) or ask for steamed almond milk and pour a pouch in for a latte!
  3. Teas – ALOHA has amazing tasting teas! I have to be careful now because I’m pregnant (herbal teas are kinda ‘unchartered territory’ in pregnancy and caffeine is somewhat discouraged), but the Protect Tea was doctor approved and good thing, because it has always been my favorite. It’s loaded with immunity-boosting ingredients. I love having tea on airplanes – the teas on airplanes are typically loaded with fillers and come in boring flavors (ugh, English Breakfast!)

If you want to try any of ALOHA’s products, use code INSPIRALIZED20 for 20% off!

Healthy Travel Tips + How to Recover After Vacation

How to Recover After Vacation

Here are my 3 tips on how to snap right back into it after an over-indulgent weekend or vacation.

No regrets! Shift your mindset.

Part of the issue with many people’s views on ‘getting back on track’ after vacation or an indulgent weekend is that they feel such guilt and anguish over it. And I’m definitely guilty of this in the past! You should never use words like “gross” or “fat” or “disgusting” to describe yourself. I hate when I get a text from a friend and they say, “Ugh, I feel like a gross pig, I drank and ate so much this weekend!”

A negative mind and attitude is something you need to rid yourself of. You shouldn’t feel regrets about a fun weekend spent with your friends – or whoever you were spending time with. Feel grateful for the time you got to spend with these people and all the memories you made. It’s okay to let your hair down and party – or eat a slice of cake. It’s all part of living life – and there are lots of people out there who don’t have the same opportunities as you do to lie a free, fun life. Never take those moments for granted and complain. And food should never bring fear or ‘regret.’ It’s just food – don’t give it to so much power, don’t let it rule your life, and you’ll find sticking to a healthy lifestyle much, much easier.

The less power you give food, the more power you give yourself – and thus, you won’t feel ruled by food. It’s liberating and allows you to enjoy life more!

Healthy Travel Tips + How to Recover After Vacation

Ease back into exercise

If there’s one thing I’ve learned, it’s to not overdue it. If I’ve really gone overboard (say, it’s like a July 4th weekend and I spent 4 days drinking, eating sweets, and loads of BBQ food), diet is most important when you get home. I’ll spend the first day back (say, a Monday) focusing on food – making the right food choices and drinking TONS of water. Then, I’ll either skip working out OR I’ll do a very low-impact, low-intensity form of exercise, such as an hour long walk. Just anything to get my blood flowing, but nothing to leave me haggard and tired again.

The worst thing you can do is overdue it by restricting your diet AND working out hardcore for an hour. Your body will be in shock and it’s not a sustainable way to recover.

Spinach Protein Smoothie Bowl

Naturally detox by simply eating clean

I don’t believe in juice cleanses or detoxes. I find that these sorts of behaviors cause me personally to engage in restrictive behavior. Also, I hate the feeling of feeling hungry and not being able to eat – or worse, wanting to eat something healthy and not being able to. In my experience, eating clean (and primarily vegan) for 1-3 days straight is all you need for your body to naturally detox and get right back on track. You could feel like poop on a Monday morning and then come Wednesday, you feel like yourself again – just from properly nourishing your body through real, whole foods. No bitter green juice necessary.

One of my go-tos is a nourishing, protein-packed smoothie bowl the day back from vacation or a weekend spent with lots of unhealthy eats. I make sure all my ingredients are clean and that there are nourishing, anti-bloating, hydrating benefits to all the ingredients.

Spinach Protein Smoothie Bowl

Here’s the recipe, using ALOHA’s plant-based protein powder in Vanilla (it’s my favorite protein powder!).

Serves 1

Spinach Protein Smoothie Bowl

5 minPrep Time

5 minTotal Time

Save RecipeSave Recipe

Ingredients

  • 1 medium frozen banana
  • 1/4 cup frozen blueberries (or a large handful)
  • 2-2.5 packed cups of spinach or kale
  • 1 tablespoon almond butter or peanut butter
  • 1 scoop of ALOHA's Vanilla Protein Powder
  • 1/4 - 1/3 cup of unsweetened almond milk (enough to reach a smoothie consistency)
  • For topping: raspberries, granola, chia seeds, toasted coconut flakes

Instructions

  1. In a high speed blender, combine the banana, blueberries, spinach, nut butter, protein powder, and almond milk and blend until smooth.
  2. Pour the smoothie into a bowl and top with desired toppings. I love raspberries, granola, chia seeds, and toasted coconut flakes. Serve!
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ALOHA Giveaway

Giveaway time! One lucky reader will win an assortment of ALOHA’s Protein Bars, a tub of their Protein Powder (in the flavor of your choice!) and a tub of the Superfood Greens. To enter to win, use the widget below. Winner will be announced this Friday at 5pm EST, so be sure to check back! Open to US addresses only.

And if you can’t wait and want to order something for yourself, remember to use code INSPIRALIZED20 for 20% off your entire order!

a Rafflecopter giveaway

Thank you to ALOHA for sponsoring this post and my trip to Bermuda. I love working with and featuring brands that align with my values about health. All opinions are my own, always.

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Comments

  1. Your tip about not giving power to the food you eat is WONDERFUL! Spot on, Ali, and I thank you for that!
  2. Love this smoothie recipe! Will try right away. I don't like the taste of the Aloha Vanilla protein powder (unless they've revamped it recently) so I use another kind. This sounds like such a great way to start the day! Thank you!
  3. I'm such a sucker for anything PB&J flavored-I can't wait to try these! Also, I've become addicted to smoothie/Acai bowls but definitely am looking for that extra punch of protein to keep me full. I sometimes feel that unless I'm chewing I'm not really eating-a total misconception. Granola and fruit topping definitely helps with that, but mixing in this protein powder seems like a surefire way to stay full longer.
  4. Great tips, as usual! Thanks for sharing. ❤️
  5. Interested in trying ALOHA.
  6. Definitely drinking a lot of water! I make sure to eat before heading to the airport if at all possible to avoid airport food. Usually we pick vacation spots that are more adventurous so there's lots of hiking and moving involved!
  7. Once again, my allergies do me in.... I am allergic to peas and lentils. :( *Everyone* is putting that healthy pea protein in *everything* nowadays but I have to be so careful to avoid it... or I won't be able to breathe. :(
  8. I usually do end up overindulging on vacation, but I don't let it get me down or go so far that I feel icky. I treat myself, but don't go crazy!
  9. I definitely bring go to protein bars and fresh fruits and veggies to have on the go!
  10. Great tips!! Heading out for a week long vacation next week with the whole family. First flying vaca with my little ones, age 1 & 3.5. Ahhhhhh!!!
  11. These are all great tips! When I go on vacation, I try to keep to my normal sleep routine as much as possible too. That's not to say that I won't sleep in a little later some days or stay out longer than usual some nights, but I wouldn't want to miss half my vacay by sleeping until noon even if I do need to recharge! I work out in the mornings so I try to use a light morning workout on vacation to get the whole day off on the right foot.
  12. Melissa R Jackson :
    I oddly love working out in hotel gyms - it makes you get more creative with your workout! So working out in the hotel gym and just trying to keep drinking water.
  13. I oddly love working out in hotel gyms - it makes you get more creative with your workout! So working out in the hotel gym and just trying to keep drinking water.
  14. I've not heard of this brand before, but interested to check it out! Thanks!
  15. I like to take a run to explore the local sites when I travel. I try to do it first thing in the morning so it motivates me to continue to make healthy choices the rest of the day. And I drink plenty of water to stay hydrated!
  16. I love swimming laps in hotel pools (or the ocean!) it's easy fun exercise.
  17. My favorite way to stay healthy during vacation is to hit up the gym first thing in the morning, make sure I'm walking throughout the day, and indulging sensibly (ie. 1 margarita vs. 4)
  18. I walk a lot and drink plenty of water when I vacation. I watch what I eat but if I want to splurge I splurge. I'm on vacation, right?
  19. When I travel, I pack healthy snacks (b/c I like to eat every few hours!), such as nuts, granola bars, fruit, hummus...
  20. I love scheduling time to work out at the hotel gym if I know I'm not going to be active that day. Just like I schedule my workouts at home, I schedule them when I'm away too!
  21. I love scheduling time to work out at the hotel gym if I know I'm not going to be active that day. Just like I schedule my workouts at home, I schedule them when I'm away too.
  22. Great tips! I've tried becoming more "scheduled" on vacations, to make sure I steer clear of old habits!
  23. I'd love to try their products, especially their protein powder and snack bars.
  24. The protein powder looks great, I'm gonna get some now with your coupon code. Thank you!!
  25. Protein bar
  26. I always bring snacks on the plane - fruit, nuts, protein bars. Then if I want a special treat, I buy my favorite from Starbucks - a London Fog with almond milk and SF syrup but only after I have drank a bottle of water.
  27. I love to walk and explore while traveling to stay healthy!
  28. I always take protein bars with me! Additonally, when flying I always take an empty water bottle. Once I am on the other side of security I find a drinking fountain and fill up! I try to drink as much water as possible while traveling!! It can be expensive in Europe, but in Rome there are often free fountains located throughout the city and the water in Madrid is very good right out of the tap!
  29. Thanks for the update and the recipe. Good to see another option of protein powder without soy or wheat.
  30. I like to build exercise into sightseeing, hiking, walking around a new city.
  31. Have a plan! Instead of eating bad the whole vacation I usually save it for one or two meals then try to keep it healthy the rest of the time. Pack healthy snacks like protein bars and stay hydrated.
  32. Thanks for sharing! When I'm traveling I pack a lot of granola bars to avoid over eating at meals!www.themilestraveled.com
  33. Thank you for the tips. Would be interested in trying out these products.
  34. As a vegetarian sometimes I seem to struggle to get enough protein in my diet. Any suggestions? Thx
  35. Water is the name of the game when traveling. I gave up Diet Soda about 6 weeks ago and it's been such a good thing - yay!
  36. Candice Millsap :
    Great tips!! Sometimes it takes me 1-2 weeks to really recover fully from a vacation. I feel that if I use these methods it will be easier! Thanks!
  37. Love your tips and I can't wait to try the smoothie bowl!
  38. I just ordered Aloha's protein powder and am loving it! Thanks for the great tips!
  39. we bring our own prepared snacks in the car, make sure we hydrate plenty and avoid the urge to indulge or over drink while we're away. i tend to research restaurants beforehand and have a plan in mind.
  40. We try to pack healthy snacks and eat at healthy restaurants and not fast food.
  41. Thanks for all the great tips! I always totally fall off the wagon on vacation and all my pre-vacay work is ruined. I will keep all of this in mind next time.
  42. I try to stay active by walking. Great tips. Thank you!!
  43. That looks and sounds so delicious. Mine never seem to turn out as pretty, lol. I think planning and prepping is total key when it comes to traveling. I get my cooler ready with healthy snacks, fruit, and smoothies for a trip. It keeps me focused, my mind clear and free of headaches/ bloating!
  44. When I go on vacation I try to make a green smoothie every morning, so I make sure and get some good healthy veggies, in case I do not eat so good the rest of the day. I also try to drink a lot of water, and do a lot of walking the beach! :o)
  45. That looks and sounds so delicious. Mine never seem to turn out as pretty, lol. I think planning and prepping is total key when it comes to traveling. I get my cooler ready with healthy snacks, fruit, and smoothies for a trip. It keeps me focused, my mind clear and free of headaches/ bloating! :-)
  46. Loved this! I hate feeling gross and bloated when I travel. It totally ruins the experience. I will definitely try to sneak more veggies into my travel meals from now on!
  47. Haven't heard of ALOHA before and look forward to checking them out
  48. I haven't heard of this company before, so I'm excited to check them out! And great tips.. keeping these in mind for my upcoming trips!
  49. I always carry some raw, unsalted almonds and water to stave off hunger and thirst!
  50. Thanks for the tips! Traveling is always a challenge. Always stay hydrated! And I love the idea of pushing the veggies.

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