Get ready to embark on your next adventure feeling energized, hydrated, and balanced! In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares practical tips and research-backed insights to help you travel well—from pre-travel preparations to on-the-go strategies and post-travel recovery. Whether you’re crossing time zones, navigating holiday chaos, or simply planning a weekend getaway, this episode is packed with actionable advice you’ll want to hear. Discover the magic of the jet lag smoothie, hear Wendy’s list of go-to travel snacks,  and explore ways to stay nourished and grounded on your journey. Travel doesn’t have to derail your health. Instead, let’s make traveling a health-enhancing experience.

FROM THE EPISODE:

"Traveling well isn't just about the destination. It really is about how you prepare, you adapt, and you care for yourself along the way."

WE DISCUSS:  

(3:45) Traveling Well –Stories and reflections to inspire new travel routines 

(9:14) The ROIs of nutrition and self-care on travel days

(15:30) A Mindful Minute: Practicing the 4-7-8 breathing technique to stay grounded, refreshed, and present during your travels

(18:43) Pre-travel preparation tips

(29:21) Smart strategies during travel

(36:16) Post-travel recovery tips

(38:26) A question to ponder and reflect on

(39:34) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

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Visit my website: wendybazilian.com

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES:

1. Benton, D., & Young, H. A. (2015). Do small differences in hydration status affect mood and mental performance?. Nutrition reviews, 73 Suppl 2, 83–96. https://doi.org/10.1093/nutrit/nuv045

2. Devere, R. (2016). The Cognitive Consequences of Alcohol Use. Practical Neurology. https://practicalneurology.com/articles/2016-oct/the-cognitive-consequences-of-alcohol-use

3. Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909–916. https://doi.org/10.1007/s00394-011-0263-7

https://pubmed.ncbi.nlm.nih.gov/22038497/

4. Jeon, K. H., Han, K., Jeong, S., et al. (2023). Changes in Alcohol Consumption and Risk of Dementia in a Nationwide Cohort in South Korea. JAMA Netw Open, 6(2), e2254771. https://doi.org/10.1001/jamanetworkopen.2022.54771

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2800994

5. Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-hydration-status-on-cognitive-performance-and-mood/1210B6BE585E03C71A299C52B51B22F7

6. Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in nutrition, 9, 1082500. https://doi.org/10.3389/fnut.2022.1082500

https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/

7. Nishi, S. K., Babio, N., Paz-Graniel, I., et al. (2023). Water intake, hydration status and 2-year changes in cognitive performance: a prospective cohort study. BMC Med, 21, 82. https://doi.org/10.1186/s12916-023-02771-4

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02771-4

8. Patsalos, O. C., & Thoma, V. (2020). Water supplementation after dehydration improves judgment and decision-making performance. Psychological Research, 84, 1223–1234. https://doi.org/10.1007/s00426-018-1136-y

9. Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of medicinal food, 13(3), 579–583. https://doi.org/10.1089/jmf.2009.0096

https://pubmed.ncbi.nlm.nih.gov/20438325/

10. Ruxton, C. H., & Hart, V. A. (2011). Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomised controlled trial. British Journal of Nutrition, 106(4), 588–595. https://doi.org/10.1017/S0007114511000456

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/black-tea-is-not-significantly-different-from-water-in-the-maintenance-of-normal-hydration-in-human-subjects-results-from-a-randomised-controlled-trial/E5142A6CCACBB28C1018119B2CE2935D

11. Sachdeva, A., Chandra, M., Choudhary, M., Dayal, P., & Anand, K. S. (2016). Alcohol-Related Dementia and Neurocognitive Impairment: A Review Study. International journal of high risk behaviors & addiction, 5(3), e27976. https://doi.org/10.5812/ijhrba.27976

https://pmc.ncbi.nlm.nih.gov/articles/PMC5086415/

12. Van Skike, C. E., Goodlett, C., & Matthews, D. B. (2019). Acute alcohol and cognition: Remembering what it causes us to forget. Alcohol (Fayetteville, N.Y.), 79, 105–125. https://doi.org/10.1016/j.alcohol.2019.03.006

13. Zerón-Rugerio, M. F., Hernáez, Á., Porras-Loaiza, A. P., Cambras, T., & Izquierdo-Pulido, M. (2019). Eating Jet Lag: A Marker of the Variability in Meal Timing and Its Association with Body Mass Index. Nutrients, 11(12), 2980. https://doi.org/10.3390/nu11122980

https://pmc.ncbi.nlm.nih.gov/articles/PMC6950551/#abstract1

Dr. Wendy’s Jet Lag Smoothie Recipe

A refreshing, sleep-supporting smoothie to help your body get ready before and reset after travel.

Ingredients:

• 1 cup tart cherry juice (rich in natural melatonin)

• 1 cup fresh spinach (or any greens to clear the fridge before you travel)

• ½ cup Greek yogurt (plain or vanilla; a good source of protein and probiotics)

• 1 medium banana (helps stimulate melatonin production and provides potassium)

• ½ cup mixed berries (blueberries, raspberries, or strawberries for antioxidants, color, and flavor)

• ½ cup milk or unsweetened plant milk (chia, almond, or your preferred milk for a smoother texture)

• 2 tablespoons chopped walnuts (adds omega-3s and melatonin)

• Honey or maple syrup (optional, to taste)

• Ice cubes (optional, for a chilled smoothie)

Instructions:

1. Add all ingredients to a blender in the order listed.

2. Blend on high until smooth and creamy.

3. Taste and adjust sweetness if needed.

4. Pour into a glass and enjoy immediately!

Ease into Sleep Walnut Milk and Cherry Berry Smoothie

(Jet Lag Smoothie 2)

Makes: 2 servings

Time:

• Active: 5 minutes (not including soaking time)

• Total: 5 minutes

Ingredients:

• ½ cup walnut halves and pieces

• ½ cup coconut water

• 1½ tablespoons honey

• ½ teaspoon pure vanilla extract

• Pinch of cinnamon

• ¾ cup 100% tart cherry juice

• ½ cup frozen strawberries

• 1 tablespoon lime juice

• Ice (optional, to desired thickness/frothiness)

Instructions:

1. Soak walnuts in water for 1 to 24 hours, then discard soaking water.

2. In a blender, blend together soaked walnuts, coconut water, honey, cinnamon, and vanilla for about 2 minutes.

3. Add tart cherry juice, frozen strawberries, and lime juice. Blend until smooth.

4. Serve and enjoy immediately!

Tart Cherry Travel Muffins with Walnuts

These muffins are a portable meal packed with hearty SuperFoods like oatmeal, walnuts, and tart cherries, plus a punch of whole grain flour.

Servings: 12 muffins

Serving Size: 1 muffin (2½ ounces)

Volume: 5 cups batter, 12 (2½-ounce) muffins

Prep Time: 15 minutes

Cook Time: 18–22 minutes

Total Time: 37 minutes

Ingredients:

• ½ cup unsweetened applesauce

• ½ cup plain nonfat yogurt

• 2 large egg whites

• 1 large egg

• 1 teaspoon pure vanilla extract

• 2 tablespoons pure maple syrup

• ½ cup whole wheat flour

• ½ cup unbleached all-purpose flour

• 1 cup old-fashioned oats

• 1 tablespoon baking powder

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• ½ cup chopped walnuts

• ½ cup dried tart cherries

Instructions:

1. Preheat the oven to 375°F. Place muffin liners in the pan and set aside.

2. In a large bowl, mix the applesauce, yogurt, egg whites, egg, vanilla, and maple syrup together until smooth.

3. In a separate bowl, mix the whole wheat flour, all-purpose flour, oats, baking powder, baking soda, cinnamon, and walnuts. Add the dried tart cherries and coat them with the dry ingredients to ensure even distribution in the batter.

4. Add the dry mixture to the wet ingredients and mix gently, just until the dry ingredients are moistened.

5. Divide the batter evenly among the 12 muffin cups.

6. Bake for 18–22 minutes. Test for doneness starting at 18 minutes by inserting a toothpick into the center of a muffin. If it comes out clean or with a few crumbs, they’re ready.

7. Turn the muffins onto a wire rack. Cool completely and enjoy!

Dr. Wendy's Super Spice Snack Mix

I developed this recipe a few years ago and have since shared it in person with literally thousands of people - friends and family, audiences at conferences and culinary festivals, fitness events, as spontaneous treats to strangers, and at holidays and other celebrations. And I'm often asked for the recipe ....rather, I'm often 'first' asked with a grin if I would be willing to send 'refills' or show up in person to make it for someone! (I would love if I could do that more often! smile.) Enthusiastically, I share this recipe. Here it is for you..... It's easy and I hope it finds a place among your clean eating, real food favorites. Enjoy!

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: 24 (~¼-cup) servings

Ingredients:

• ¼ cup firmly packed brown sugar

• 2 teaspoons ground cinnamon

• 2 teaspoons ground ginger

• 2 teaspoons paprika

• ½–1 teaspoon cayenne (optional for added heat)

• 1 cup rolled oats

• 1 cup unsalted whole almonds

• 1 cup unsalted walnut halves

• 1 cup roasted salted pepitas (shelled pumpkin seeds)

• 1 cup salted shelled pistachios

• ¼ cup thawed apple juice concentrate

• ½ cup golden raisins

• ¾ cup dried cherries

Instructions:

1. Preheat oven to 250°F. In a small bowl, mix the brown sugar, cinnamon, ginger, paprika, and cayenne (if using). Set aside.

2. In a large bowl, combine oats, almonds, walnuts, pepitas, and pistachios. Add the thawed apple juice concentrate and toss until evenly coated. Sprinkle the spice mixture over the top, tossing to coat thoroughly.

3. Spread the mixture evenly on two 15x10x1-inch baking pans.

4. Bake for 30 minutes, stirring halfway through.

5. Cool completely on the same or another baking pan placed on a wire rack. Once cooled, stir in raisins and dried cherries.

6. Store in an airtight container.

Travel isn't just about where

you're going, it's also about

how you feel getting there.

A little preparation like packing

snacks or sipping tart cherry

juice can turn chaos into

calm and make the journey

almost as rewarding as the

destination.

We experience 1,000 waking

minutes on average every day.

How are you spending yours?

I'm Dr. Wendy Bazilian and

you're listening to 1,000

Waking Minutes.

I can't wait to connect

with you here with practical

ways to eat well, move

daily, and be healthy to

optimize every waking minute you

live for a happier, healthier

life.

Thank you for sharing some

of your waking minutes with

me today.

Let's get started. [THEME MUSIC]

Hello and welcome back to

1,000 Waking Minutes.

I'm Dr. Wendy Bazilian and

we're going to continue our

journey to make the most

of our waking minutes with

small practical choices to help

us eat well, move daily,

and be healthy toward a

fulfilling and well-lived life.

This is part two of

our Travel Well series and

today we're talking about nutrition

and self-care while traveling.

We've just come through that

Thanksgiving holiday, a time of

joy, probably some indulgence, maybe

a little bit of chaos,

and the rest of the

holiday season is ahead of

us.

It's the perfect time to

focus on how to feel

good while navigating the planes,

trains, automobiles, or even just

the local mall if you

hit the Black Fridays and

all the sales upcoming.

As Anita Desai, an acclaimed

Indian author known for exploring

deep connections between people and

place beautifully said, "Wherever you

go, becomes a part of

you somehow."

I love that quote, "Wherever

you go, becomes a part

of you somehow," and food

and self-care are central

to that experience.

Think of that, they literally

become a part of you,

but exploring and having adventures

with food and dining and

the small rituals that we

can take with us but

also learn, can impact not

only how we feel but

how we connect and how

we enjoy our journey.

So today we're going to

explore how to nourish yourself,

not only once the journey

is underway, but pre-travel.

I'm going to set us

up for success by backing

up to the planning period.

You don't just arrive at

the gate with your baggage

already packed, you have to

do a little planning and

we're going to do that

with nutrition as well.

We're going to talk about

once we're on-the-go

and underway, once we arrive.

I'm always interested in sharing

some research-backed insights to

hopefully drive home some of

these strategies on why they're

so important for your overall

health, and I'll even include

my 'Jet Lag Smoothie'.

Yes, it's a 'thing' and

people say it's practically magic

in helping us navigate if

you're crossing time zones.

Our routine can be simple,

it can be productive, and

it can really make a

difference as we embark on

our adventure.

I'll even provide a couple

ideas for when you arrive

back home, recovering from your

adventures, hopefully with lots of

wonderful memories.

Okay, let's get started.

So I've learned over the

years that travel can either

lift you up or sometimes

throw you completely off balance,

and I think the difference

is all in the preparation

because we certainly have to

be adaptable, we have to

be fit to travel, we

have to be able to

roll with the punches a

little bit.

But traveling well isn't just

about the destination, it really

is about how you prepare,

you adapt, and you care

for yourself along the way.

I remember a chaotic holiday

travel day years ago,...

- we've probably all had these -

I was rushing to catch

a flight, I had skipped

breakfast, I had forgotten my

coffee drink, my coffee mug

that I was planning on

bringing out the door, I

didn't have snacks packed, and

by the time I landed

at the end of that

travel day, I was not

only hungry, I was rather

dehydrated because I was sort

of scrambling throughout the day

trying to catch up, and

I felt completely off-kilter.

And it was not the

best way to start off

a holiday gathering in recovery

mode, trying to recover from

that travel.

But since that time, I've

developed a few go-to

strategies.

I have some things pre

-packed, maybe you do that

with some of your toiletries,

or if you travel often,

you know, a bag with

some preset things or lists

to do, and I have

that for traveling well when

it comes to nutrition, when

it comes to movement as

well.

Some strategies, a checklist of

sorts as well to help

keep me feeling my best,

and certainly as each year

ticks on, it becomes even

more imperative that I utilize

those.

No matter where I'm headed,

it can be a short

haul or a really long

journey, I always plan ahead

when it comes to my

health.

So some of these include

some smart snacks, ways to

stay hydrated during travel, and

I'm going to share some

of these strategies with you

today because travel doesn't have

to derail your health, and

it doesn't have to be

an interruption between where you

were and where you're going.

It can actually enhance your

health if you give a

little attention to that.

For me, my pre-travel

routine has become a non

-negotiable, especially as time has

passed and as we gain

more minutes and moments on

our life, which is called

aging, of course, it becomes

even more imperative.

I usually start a day,

sometimes two, maybe even more

if it's a longer journey

across multiple time zones, with

some strategies.

I'll certainly start upping my

consumption of tart cherry juice,

and I'll give you a

little bit of a formula

- or a recipe of sorts -

to do that... to come

today in today's episode, or

my jet lag smoothie, which

is basically tart cherry juice,

a handful of greens like

some spinach, a scoop of

protein powder, some frozen berries

blended up together.

It's helpful because it's a

source of melatonin, can help

with better sleep and energy,

and it also often helps

me use up some of

my extra fruits and veggies

before the trip so that

I can whittle down on

my inventory and not waste.

I also pack my wellness

kit, a mix of a

few snacks, some hydration tools

that I'll be sharing with

you in a few minutes

here, a few immune-supporting

essentials, and then some of

my creature comforts.

I shared some of those

in the last episode on

traveling well.

I'll share a few

again, but things like my

eye mask and earbuds and

things that make travel feel

more comfortable.

Once during a long trip

to Europe which - I live

in San Diego, so that

is a long journey and

across multiple time zones, usually

most times a year it's

about nine hours different in

our time zone - but I

was sitting, and the woman

next to me and I

got to speaking and I

took out one of my

trail mix snacks and I

offered her some.

So I always pack extra,

that's one of the things

that I do, but I

shared it with her and

she partook and enjoyed herself.

Though we mostly kept to

our own throughout the flight,

we were reading and, you

know, participating in the in

-flight entertainment.

I recall having my computer

out.

I was probably doing some

work to catch up before

I went on vacation or

to get ahead, I guess.

She told me later in

the flight that it sort

of saved her day.

We did have some in

-flight meals that came down

the aisles.

I think she had higher

expectations for them.

She found them barely tolerable

and she hadn't packed anything

along the way.

I know what that feels

like, and it was a

little moment that sort of

reminded me about how important

it was that I did

that for myself.

It turned out that it

wasn't just for me, it

was for us.

I sort of had a

new flight buddy as a

result.

So the impact of some

of these pre-travel strategies

can help you just be

prepared.

You may not even need

some of them - I bet

you will - but you may

not even need some of

them, but having them allows

you to be prepared for

your journeys.

So let's now talk about

the 'why' behind all the

travel nutrition tips I'm going

to give you today.

Why some of these preparations

and practices can be really

worth our time and benefit

our health.

I always call these the

ROIs, the returns on investment,

of using some of our

waking minutes, attending not just

to packing your clothes and

toiletries, but focusing on your

nutrition and health while traveling.

So first is the relationship

between hydration and cognitive function.

It's valid, it's true, and

this should be a very

compelling reason to pack your

water bottle and practice some

of the strategies that I'll

be sharing.

Airplane cabins are incredibly dehydrating.

They have humidity levels between

10 and 20 percent.

[Did] you ever think about that?

This can cause dryness to

the mucous membranes in your

body, your eyes, your airways,

and become, yes, you guessed

dehydrating to your overall

body.

According to research from the

American Journal of Clinical Nutrition,

even mild dehydration can impact

memory, focus, and mood.

So packing a travel water

bottle or even a collapsible

water bottle - I have one

that rolls up and becomes

very tidy when it's empty -

and then you can fill

it.

Choosing hydrating drinks like green

tea or adding electrolyte tablets

or fizzies into your water

can make a big difference.

And take note on this

because we're going to revisit

this as a practical strategy,

and I can't emphasize it

enough.

The second reason or return

on investment - the benefit of

having a travel well plan -

is supporting your immune system.

Travel exposes us to new

environments and therefore new germs

too.

And of course, sometimes we

get packed in tight quarters

with a lot of people

from a lot of parts

of the world in a

lot of stages of health

at any given moment.

A study in the Journal

of Nutrition highlighted how zinc

and vitamin C can help

reduce the severity of colds

and support immune system

functions.

Now keep in mind that

vitamin C, we've been hearing

about it forever, it persists:

Vitamin C long ago was

pretty much established that it

won't prevent colds. But vitamin

C can help decrease the

severity or reduce the duration

of that cold.

And I would say those

are two major benefits that

I'd like to participate in.

So including some zinc-rich

foods, some vitamin C-rich

foods, or maybe having a

pre-travel, during-travel, post

-travel sequence of supplementation with

some zinc lozenges or vitamin

C supplementation might be helpful.

And adding foods like citrus

will give you vitamin C.

Strawberries, kiwi... they're vibrant and

wonderful sources of vitamin C.

Red bell peppers, here's another

one that I'm going to

encourage us to bring on

the plane.

Also upping your probiotics pre

-travel, during, and after might

be wise.

So you can focus on

things like kefir and yogurts,

you can maybe have a

probiotic supplement that's geared to

balance your gut during travel.

These have a potential to

help with our immunity. So

we know that our immune

system is at least a

bit challenged when we travel,

and some of these practices

can help us along to

maintain a healthy immune system.

Because let's face it, we

don't want to get sick

when we travel, and that

would be quite a bummer

indeed.

The third major benefit of

having a travel well nutrition

and self-care plan is

keeping your energy steady.

In other words, keeping balanced

energy levels to fuel our

days and hopefully avoid the

crashes.

I mean we're already being

challenged with time zones and

sleeping irregularities.

We don't need our food,

you know, our food choices,

our food availability to make

that even harder.

So to keep our energy

smooth, having balanced snacks and

meals that have fiber sources,

healthy fats, good sources of

protein can help stabilize our

blood sugar, they can reduce

the energy dips, and these

can be common during travel

if you don't have a

travel well plan.

Because again, our schedule is

being interrupted and our routine

and the availability of options

may be limited unless you

plan ahead.

So thinking about things like

walnuts and dried cherries and

oatmeal, which I'm going to

revisit in some of our

practical tips.

A 2020 study in the

Journal of Nutrients confirmed that

foods high in fiber, protein,

and healthy fats can improve

mood and reduce fatigue in

high stress situations like travel.

And the final benefit I

want to share today is

helping to manage jet lag

with nutrition.

Here's a fun fact about

tart cherry juice:

Did you know that they're [tart cherries]

a natural source of melatonin?

You may have heard about

melatonin and sleep.

Melatonin is a hormone that

helps us regulate sleep cycle.

It doesn't put us to

sleep, but helps us manage

the circadian rhythm.

In addition, there's some balance

that can happen with our

nutrition and diet that can

help us reduce fatigue and

help regulate the sleep-wake

cycle.

A study in the Journal

of Nutrition, Health, and Aging

confirmed that nutrient-dense snacks

can not only improve mood,

but help with the sleep

-wake cycle during high stress

situations, aka like traveling.

So if you pair some

protein with healthy fats, you

can have a great pre

-travel and during travel routine

that can help you minimize

the jet lag.

So those are just some

of the benefits and I'm

going to put it into practice

in a few minutes.

Okay, so now it's time

for us to enjoy a

Mindful Minute together.

Wherever you are, whether you're

sitting in an airport lounge,

on a train, or just

at home, this is your

time to center yourself.

And I say this because

as we experience this episode

together, wherever you are today,

I hope you take this

into your mind and into

your travel and try it

there too.

So first I'm going to

prepare us for the minute

and then we'll enjoy the

minute together with a breathing

exercise, and then reflect on

the moment.

First, I encourage you to

sit comfortably with your feet

flat on the floor, relax

your shoulders. Maybe do that

by rolling them back one

time, and take a deep

breath in with your nose

and out through your mouth.

We are going to do

a 4-7-8 breathing

technique, something I first shared

in the first episode on

traveling well, and that is

inhaling to a count of

4, holding for a count

of 7, and exhaling slowly

to a count of 8.

This is a more intentional

breathing exercise.

We're going to try it once

together and then over the

course of one minute you

actually can accomplish three cycles

of this 4-7-8

technique.

So let's do one together.

Let's begin breathing in to

1, 2, 3, 4, hold

1, 2, 3, 4, 5,

6, 7, and breathe out

1, 2, 3, 4, 5,

6, 7, 8.

Now let's begin our Mindful

Minute together.

As you're breathing, imagine your

body being nourished by the

choices you make today.

Feeling hydrated, balanced, and

energized, extending to your travel.

Start thinking of one small

a sip of

water, a healthy snack, a

moment of stillness that you

can make today

and while you travel.

As you exhale in the last

few seconds,

slowly feel yourself grounded, feet

on the floor, feel your

toes, your heels, and you're

ready for the rest of

your day.

And there we go.

It's incredible how just a

moment of mindfulness can change

how we approach the day,

especially during this holiday season

which can get so busy

and filled with so many

activities and things to do.

These mini 'sips' of meditation,

a Mindful Minute once or

twice or more each day,

can really help us rest

and ground ourselves.

So thank you for sharing

that Mindful Minute with me.

Now let's get into some

actionable tips to make your

travel experience healthier and more

enjoyable.

I'm going to break this

into pre-travel, during travel,

and after travel tips.

First with the pre-travel.

This is the heart of

staying nourished while traveling: planning,

especially your snacks.

Please trust me when I

say that including some of

these will bring peace of

mind upon your departure and

literally save you from making

choices that you actually didn't

want to make when you

were on other trips but

felt you had to because

you were either really hungry

or maybe you were modestly

hungry and modestly bored and

just grabbed that package of

snack mix on the plane

coated in something salty.

You took a bite, were

curious, and you found yourself

eating it all the way

to the bottom, asking yourself

sort of "Why did I

just do that?" but then moving

on with your day.

So the day or two

before you travel, take a

little time to prep.

It doesn't have to be

complicated and you get better

at it over time.

It becomes just like packing

but have a few smart

portable options packed and ready,

and it will make all

the difference.

Start simple.

I pack oatmeal packets.

Yes, instant.

They have flavored and it's

organic and those are the

times that I use that.

I pack organic instant oatmeal

packets.

Why?

It can be such a

lifesaver:

It's warm, satisfying, and it

only requires hot water which

you can get virtually anywhere.

It can save you as

a snack to tide you

over.

It can be a go

-to sort of breakfast alternative

if you can pair it with

something else like a little

bit of protein and some

fruit.

And then next, pull out

some tea bags.

Maybe green tea or a

favorite caffeinated or herbal tea

that you love.

Or my friend reminded me

of ginger tea, something that

she loves to pack which

doubles for her as something

that she enjoys but is

also soothing to the system,

especially over those first couple

days after we arrive and

our stomach and gut may

be a little bit out

of its normal regulation.

You can have these two:

tea and an oatmeal, and

pair them for some hydration

and antioxidant boost for a

little bit of a nourishing

breakfast or snack.

And we don't want to

forget our trail mix, a

homemade trail mix is a

must in my travel kit.

And you can actually buy

some commercial trail mixes that

are pretty good these days.

I always include dried cherries

and walnuts because they're natural

sources of melatonin, both of

them, as well as the

plant-based omega-3 in

the walnuts.

But you can mix and

match any nut and dried

fruit to your liking in

a trail mix.

I have a recipe that

actually cooks the trail mix

in some beautiful - or bakes

them rather - in some spices

that makes a delicious trail

mix, a Super Spice Snack

Mix, I call it.

Happy to share that recipe

with you...

but any trail mix. You

can put in a couple

tablespoons of dark chocolate chips

if you wish, and it

can make it into a

little treat.

This can give you such

satiety, such satisfaction. It can

really almost become a meal.

Or put that in your

oatmeal packet and you've got

actually a pretty complete breakfast

that is portable and easy

and only requires that hot

water.

A third thing that I

pack in my pre-travel

nutrition wellness kit is [a supply of] energy

bars.

So maybe it's a KIND

nut and fruit bar, which

are low in sugar and

really tasty.

The MACRO bars I really

am enjoying these days.

CLIF has some neat varieties

and different sizes you can

choose from.

And then MOSH, which is

sort of an adult cognitive

health bar that I've been

newly introduced to,

I've really enjoyed some of

the flavors and the ingredients

and the satisfaction of eating

those.

But not only did these

have quality ingredients, but finding

your energy bar go-to,

this is the perfect way

to travel portably, not relying

on them all the time.

But even if you travel

to a foreign country, usually

they're allowed in because they're

individually packaged.

And having a few of

these on the trip can

make in-the-pinch snacking

easier.

You can take them in

your bag on a day

outing or if you're going

to an office if you're

on business.

And they can allow you

to have 'bridges' between some

of the meals if the

time between meals is longer.

It becomes so much easier

also when you have something

that you're already familiar with,

your system is already familiar

with, you already know.

So try them in advance

of going on a trip

and bring your favorites along.

And then I always-always

pack at least one, and

often more than one, peanut

butter and jelly or you

know, all-fruit preserve jam

sandwiches.

Sometimes I use homemade chia

jam out of berries that

I make, which is really

fun.

Or I make what I

call a 'modern PB&J',

something I actually wrote into

my first SuperFoods book, a 'Modern

PB&J', which is slicing

fresh fruit into a sandwich

with peanut butter or your

favorite nut butter or seed

butter like sunflower butter.

You can slice banana or

apple right into the sandwich.

You can do strawberries.

It's also another way to

sort of clear out some

of your fruit from your

refrigerator or your counter if

you have any as you're

preparing to travel.

Then I typically slice them

into quarters.

And the reason I do

that is because sometimes I

just want a little taste

of something, a little snack.

Other times I need a

more substantial almost meal.

This is really economical and

it's really food safe and

it's really easy on the

go.

So you can change it

up depending on your preference,

but I always think it's

a good idea to have

that along.

You may or may not

even utilize it, but not

much is lost for bringing

it and much can be

gained.

If you're planning to pack

a bigger meal on the

go, think about food safety.

Think about, you know, the

PB&J is food safe.

You know, it doesn't have

any ingredients that after four

hours you really have to

start to worry about.

They can actually stay pretty

safe for a day, almost

two days.

We've even stretched it a

little bit further when we've

needed to.

But really, things that can

stay okay at room temperature.

You can think about cleaning

out some of your vegetables

in your crisper or on

the counter and make a

veggie sandwich or a wrap

or a pita.

You can add hummus or

beans because those are plant

-based and it's perfect when

you're traveling more than four

hours to know that you're

going to be out more

than four hours, beyond what

a cold-pack would be

able to keep cool.

And a little extra 'pro

tip': bring something fresh like

a ripe banana.

You can bring a ripe

avocado, a plastic knife, and

some napkins.

Or bring some veggie crudité

like carrots or celery or

bell pepper slices.

And you can carry those

and then you can feel

really good about the food

that you're consuming on-the-

go as you travel.

So with just a little

prep here, you not only

save time and money, you

can potentially reduce some food

waste, but you'll also feel

so much better knowing you

have some healthy and delicious

options on hand that you

may or may not use

but you'll probably use.

The next part of our

pre-travel prep at home

is hydrating ahead of time

and then packing your refillable

water bottle and some antioxidant

-rich green teas, and some other

things to hydrate.

Start drinking water - a little

bit extra - really focusing on

your hydration at least a

day before your trip to

stay ahead of the dehydration.

If you're traveling across significant

time zones - so in other

words, three hours or more -

you may have heard before

or even tried to start

to get a little head

start a few days before

of gradually adjusting your body

toward the new time zone,

so it's a little less

difficult or it takes a

little less time once you

get your feet on the

ground in the new destination.

So you might adjust your

schedule an hour or two

at home, your mealtime, your

sleep time toward the time

zone that you're moving toward.

Well, as I mentioned, one

of the benefits of nutrition

helping with jet lag, you

can also start to incorporate

a tart cherry smoothie, that

natural source of melatonin, into

your routine at least a

day before, maybe two or

three days before, and some

sleep-friendly, nutrient-packed meals

to get your body ready

to travel.

And if you're interested in

even a more sort of

systematic approach to gearing up

with tart cherries, you can

use tart cherry juice.

During each of the two

days prior to departure, you

can drink six ounces of

one hundred percent tart cherry

juice three times each day.

It doesn't matter whether you

drink the juice straight or

add it to another drink

like a smoothie or green

tea or add some bubbly

water or to chamomile tea.

They're all good combinations.

And recognizing that juice has

calories and you might be

saying, "Oh sugar!" ... This is

a strategy that we're approaching

to have sort of a

therapeutic approach to helping you

manage the jet lag later.

So keep that in mind.

And sometimes those are worth

the energy, worth the calories,

worth the effort to try

these things to see if

they really help make an

impact, as research suggests in

the populations that have been

studied.

The third pre- travel

prep, just as you probably

have your checklist for packing

your toiletries and cosmetics, your

electronics and chargers, of course

your clothing - you don't forget

your underwear, your pajamas, or

your outfits - have a Wellness

Kit.

So this in part includes

your snacks and your hydration

tools, your refillable water bottle,

your tea bags, but in

the other Travel Well episode

that I did that shared

some movement strategies, you know

having things like sanitizing wipes

to wipe and clean your

travel space and also your

hands, an eye mask, maybe

some noise-cancelling earbuds or

earphones, maybe some compression socks

or a footrest, a couple

travel supplements or some just

-in-case medications, a neck

pillow, those kinds of things

can really help you pre

-travel.

Now we're traveling, now we're

on the go, so a

few tips for while traveling

when you've left the house,

locked it up, and you're

on the go.

When you're on the plane

especially, you have to be

armed with those snacks and

the mini meals already set,

so you have them now.

If you have access to

the airline clubs at the

airport, think about stashing a

couple items like bananas or

fill a disposable coffee cup

with the cap on it

with maybe some crudités that

they sometimes have and put

hummus at the base or

some cut fruit that may

be displayed.

There are some options that

you can do that you

can actually bring out of

the clubs and onto the

plane that are pretty healthy.

Once you board, be cautious

of the snacks and meals

that are provided on the

plane.

Try to eat well.

You're already pre-planned, so

you already have what you

need, but even the best

airplane meals and options can

be highly caloric and very

high in sodium.

They're actually designed to be

extra flavorful and that often

means extra salt because our

taste buds do change when

we're at altitude.

Have you ever noticed or

wondered why so many people,

- and maybe you have even

been attracted to it - order

tomato juice or that Bloody

Mary mixer on an airplane?

They've actually looked at the

consumption and it's much, much

higher on airplanes than in

general daily consumption among individuals.

It's the craving for the

salt or the something 'wet

and salty', the drinkable, in that

very dry environment.

Also while on board, I

highly recommend you try to

avoid alcohol beverages.

Sure, maybe you're off to

a vacation or business travel and

it seems time to celebrate.

You're going to be sitting still

for a while, but try

to save that for when

your feet are on the

ground.

Alcohol can impact you negatively

when it comes to overcoming

jet lag.

And let's face it: it'll

be more fun when you

arrive at your destination and

to say "cheers" and to

celebrate with that beverage.

Now, I know that and

recognize that sometimes advice I

may give, you might think

it's smart, but you're going to

decide to do it anyway.

So if you do want

to toast at altitude, please

try to keep it to

one to minimize the impact

if you're trying to feel

well once you arrive.

Also when it comes to

eating while on board, while

traveling, ...while you're going to be

set up with some of

your nutrition, your pre-travel

nutrition, but if you're purchasing

things in the airport, try

to skip the overly processed

foods, snacks, and meals.

Those mega muffins and oversized

cookies can be tempting

at the coffee shops. You

see a lot of the

quick service burgers and fries

enticing you or maybe the

prepackaged breakfast meals.

Some of those can be

so high in calories, in

fact approaching all of your

calories for the day in

one, what you would call,

a snack or even one

meal.

If you're traveling many hours,

think about picking up maybe

a grain bowl if they

have one with roasted vegetables

or a wrap that has

vegetables in it - a hummus or

veggie wrap.

Some airports have fresh rolls

like spring rolls, summer rolls

that you can purchase or

simple turkey or grilled chicken

sandwiches.

You can also make a

combo lunch with some of

the snacks you have and

maybe purchasing some veggie crudités

that have some hummus or

ranch dressing that you can

dip into.

And a lot of the

cash registers, at least the

coffee shops in the airports,

will have some fresh fruit

right there at the cash

bananas or some wrapped

apples or something that you

can purchase.

And rely on that pre

-travel food that you made,

your PB&J and other

things.

Remembering how important it is

to stay hydrated, just keep

that top of mind.

So that's another tip when

you're on board.

You'll have your refillable water

bottle and if you forgot

it, just buy one water

bottle that you can refill.

Don't rely on pressing the

[flight attendant] button and having someone come.

Have one that has a

little bit more so that

you can do it.

And maybe bring an electrolyte

powder packet or some dissolvable

tablets that can make water

taste a little better and

actually can help you, if

it's the nice right formula,

help retain more water in

your system as well - keeping

you hydrated.

We did a whole episode

on hydration on 1,000 Waking

Minutes.

So if you haven't listened

to it yet or you

want to refresh all the

important reasons why staying hydrated

is so important, you can

go back and listen to

that.

So instead of soda or

the extra-large coffee drink

with the syrups in it,

really stick to the simple:

the water, the tea, maybe

coffee, maybe you add milk,

maybe you don't, but things

that can hydrate and keep

your bottle filled.

Finally on the go, you

might use, having brought it

already, some immune system support.

Maybe some zinc lozenges that

can also double at getting

your salivation flowing and making

you thirsty.

Some vitamin C packets maybe

that are individual, single-serve.

And maybe some probiotic foods

or a supplement to help

keep your gut and immune

system strong.

Of course the number one

way to keep the germs

and bacteria at bay is

keeping your hands clean.

And it's the number one

way of transferring a cold

or flu.

So focusing on that, having

some hand sanitizer.

This is the time to

do it.

Some hand wipes, some antibacterials.

There's a number of different

options for you to keep

your hands clean and away

from your face while you

travel.

Now just a couple tips

on once you arrive at

your destination.

One of the things I'd

like to encourage you to

do when you go somewhere

is try to explore the

local foods mindfully.

So look for indulgences to

be a special restaurant or

the new flavors, but also

aim for balance while you

do it.

So you can pair the

indulgences - the indulgent meals, things

that you've been looking forward

to trying, the treats - with

some lighter meals and lighter

options.

So opt for the unusual

instead of the ordinary or

usual when you're making your

choices.

Maybe think about visiting some

local farmer's markets if they're

in season or trying some

local vegetables and fruits,

[can] make health 'on purpose' so

it's also part of your

memory and your goals while

you're traveling.

Reset with plenty of hydration

and rest.

So start your mornings with

the hydration routine, the glass

of water.

Have high protein breakfasts to

help stabilize your energy for

the day.

And of course: keep moving,

staying active.

We did a whole episode

on the value and importance

of taking a walk after

meals.

This is a great way:

staying active, to acclimate to

a new environment and really

help your body in a

multitude of ways.

Finally when you get back

rehydrate, rehydrate, rehydrate.

First thing in the morning

your body is already dehydrated

from the travel, from the

air again.

Start your day with the

glass of water.

Focus on anti-inflammatory foods

when you arrive home.

So keeping it simple.

Maybe plan a few meals

where you really focus on

leafy greens and berries and

salmon to reduce the inflammation

that may have come from

travel or some of your

indulgences.

And take it easy for

a few days if you

can.

If you're arriving home and

you can, nourish yourself with

some simple meals.

Get your whole system back

on track with some easy

to digest meals, some salads,

some soups.

Easy things to reset your

nutrition.

And when you're back at

home, this does play a

role in nutrition as you'll

see in a moment, don't

forget to prioritize and catch

up on your sleep.

Create a calming bedtime routine

for the first several nights

back.

(Good to continue that if

you can!)

Maybe a chamomile tea.

Do some gentle stretches.

Wind down on the evening.

Get off the screens a

little bit earlier.

And it will help you

reset your internal clock and

overcome any jet lag returning

home.

Getting your sleep in check

actually helps your appetite hormones

get back in check as

well.

And those are your hunger

and satiety, 'knowing when you're

full' hormones.

And it also helps your

gut readjust into the new

- or rather your 'home again' -

time zone.

Wow! So I feel like

we basically just went on

a travel adventure together, you

and I.

We prepared, we found ourselves

able to adapt to a

few curveballs that are inevitable

along the way, and hopefully

we collected some memories.

Boy, that was fun!

And now it's great to

be home.

That's the key about making

some of your 1,000

waking minutes geared toward having

preparation and great travel and

using nutrition to your benefit

so that you can feel

great and have those memories

and not belly aches when

you get home.

Now as we do in

each episode, I want to

pose a question to you

to think about right now

and during your week.

Put in your mind your

next travel that you have

on the calendar, which might

be right around the corner.

Here's the question:

What is one thing you

can try on your next

trip to make your nutrition

routine better and more health

-promoting?

What's one thing you

can try on your next

trip to make your nutrition

routine better and more health

-promoting for you?

Whether it's packing some homemade

snacks, hydrating better, or starting

a pre-travel routine, remember

that spending some of your

waking minutes strategically before you

travel, these small steps can

make a big difference on

your comfort and on your

health.

So as we wrap up

today's episode on traveling well,

I'd like to recap.

Today we covered how to

prioritize nutrition and self-care

while traveling from, and importantly,

our pre-travel preparation, like

packing some helpful snacks and

meals, preparing for hydrating with

our reusable water bottle, and

having our wellness kit.

We talked about our on

-the-go, what-to-do

once we get to the

airport or the train station

and what to do while

traveling, as well as when

we hit the ground running,

adapting, embracing some local foods

mindfully, while enjoying all the

fun of travel too.

Small intentional choices like these

can literally transform your travel

experience and actually be health

-promoting, part of our healthful

and well-lived life.

And these choices can help

you arrive at your destination

feeling balanced and energized, ready

to enjoy every moment, and

arrive home with good memories

and feeling well too.

Thank you for sharing some

of your waking minutes with

me today on 1,000 Waking

Minutes.

If you enjoyed this episode,

please subscribe, share it with

a friend, and tune in

next week.

I'm Wendy Bazilian and "Happy

trails to you... Until we

meet again."

Until next time, be well.

Thank you for tuning in

to 1,000 Waking Minutes.

A huge thank you to

our amazing collaborators, including our

production and marketing teams, and

Gabriela Escalante in particular.

To the ultra talented Beza

for my theme music, my

lifelong friend and artist Pearl

Preis Photography and Design, to

Danielle Ballantyne, Jen Nguyen, Joanna

Powell, and of course my

family, and everyone working tirelessly

behind the scenes.

And to you, our valued

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support.

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I'm saying yes, to better days. Yes, I'm on my way. Yes, it's gonna be okay, yeah!