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Nutrition tips for the frequent flyer

Traveling is a huge part of my life. I’ve been blessed in that I have seen much of the world and I plan to see much more of it. Fortunately, because I have logged so many hours in the air, I have gotten my inflight kit down to a science.

With a little preparation, and a few nutrition tips, flying doesn’t have to take such a toll on the body or the mind. Flying can actually be a time to delve inward, turn the mobile phones off and disconnect. I do some of my best meditating and writing on an airplane.


However, airplane travel can be hell for our bodies. Scaring you with facts is not my style, but truth be told, it is! We can feel it and can even see the effects on our faces. Air pressure compression, the process of our bodies slowing down due to increased pressure on our organs, begins to take place. The air is recycled (best not to open a window); the environment is cramped,  so we cannot move freely; and we become  dehydrated because of the lack of oxygen and  humidity. There is not much we can do about those things if we choose to fly.


[quote style=”1″] LORA’S TWEETABLE: Flying can wreak havoc on your body. But with the right prep, you can  dodge the travel sniffles. [/quote]


Following  is my flight essentials kit; both pre-flight and inflight. Sure I look like a complete nerd when I start pulling out my gear… But I’m the one who feels fabulous when we land and doesn’t get sick!  Crown me Geek Queen all you like –  I consider it an honor.

Take a stand for traveling beautifully! Be ready to take on the world as soon as you step off that plane. So without further ado, here’s a complete list of my air travel essentials, for both pre-flight and inflight gorgeousness.


[button link=”” color=”#f7e68c” size=”3″ style=”1″ dark=”3″ radius=”auto” target=”self”]Lora’s pre, mid, and post flight essentials:[/button]


Before you fly:

Take a trip to the market and buy your food for the flight. DO NOT EAT AIRPLANE FOOD. It is filled with hormones, MSG and is over salted. You won’t feel well when you reach your destination, or possibly even while you are still on the plane. There’s nothing like a big bloat to ruin a fun time (especially if all you’ve packed are your skinny jeans).. For some reason, food on trays in those cute little dishes looks appetizing, but it’s not good for you. Find something else to do or ask for a tray and eat your healthy-packed meal on the tray in the little dishes when the airplane food comes.

Inflight snacks are not “healthy” snacks even if they come in green packages. If you want to nibble, bring your own crudité with hummus or another Super Chips by Go Raw – Crunchy and satisfying.


Suggestions for a light meal:


I like something vegan with an avocado and veggies. Keeping the food light and easily digestible makes the air pressure more manageable.

Keep a dressing on the side so the greens don’t get soggy.

Pack an Ezekiel tortilla or two in case you want to make a wrap out of it.

You can also add some organic hummus and crudité. This makes for excellent airplane snacking!

I put everything in a SMASHBOX – so it packs away nicely and it has a have my “spork” attached to it, so I  am really prepared.

Nib Mor Chocolate squares – in case of sweet tooth . . . it happens to the best of us.

 Chia & Greens bars – in case I’m hungry later.

Veggie Juice – Until TSA lets us take them on the plane again, I like to make sure I drink mine in before I fly. Option B is to divide the juice into 3oz bottles (ok, it’s a bit obsessive).


Geeky Inflight Kit:

Colloidal Silver Spray:

Why: Colloidal silver acts as a natural antiseptic. This will kill anything and ups the body’s immune system. The day before, during, and after flying I will spray into the mouth 15 times every 2 hours (unless I am sleeping, of course).

Lavender hand spray:

Why: To make sure your hands are sanitized. The lavender smell is also soothing to the mind. You can use it on your temples. To make: two part lavender oil with one part tree oil mixed in a mini spray bottle.

Vitamin C powder:

Why: I learned this from a model. It works like the product, “Airborne.” Take one packet in water preflight and one post flight for immunity and to ensure that you stay hydrated.

Water: Drink at least 8 ounces every hour. If you can drink more, do. I like to bring as big a bottle as I can find at the airport and drink the whole thing. And yes, I sit on the isle. Tea and juice do not count as water, only water counts as water. 

Organic tea bags: I always take along my own tea and travel teacup. Tea can be very soothing, especially for long flights. Yogi tea makes a Gypsy Cold Care with lots of herbs for fighting off germs that may fly around in an airplane. Try to avoid caffeine, it is dehydrating.

Wax ear plugs: To create your own private heaven. If you want to sleep or mediate these earplugs shut everything out.

Move: Stretch, walk, roll your shoulders, ankles, and wrists as much as you can during the flight. It is so important to keep the blood moving. I’ve been known to do a headstand on a long haul flight and have even done the entire Ashtanga first series while everyone was sleeping. The flight attendants said nothing. Ha.

Breathe: Try a few breathing exercises. These will energize and invigorate the body. It is said that those who practice breathinging exercises don’t get ill. They also build amazing abdominal muscles. For suggestions, email me here


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Nutrition Tips - Bring a salad!

Nutrition Tips – Bring a salad!

Avocado Airplane Food Salad:

1 avocado

½ head romaine lettuce

1 handful arugula

1 handful sunflower sprouts

½ red bell pepper, sliced

½ fennel, shaved

1 hand full dried mulberries (or raisins)

Toss the salad and place in the Smash Box. Slice the avocado on top. Sprinkle the avocado with salt and rub lightly with lime juice (try not to get the juice on the lettuce or other veggies, or they will wilt).

½ lime, juiced

¼ C olive oil

1 large pinch Celtic Sea Salt

black pepper

pinch of cayenne pepper

Rub 2 Ezekiel wraps lightly with coconut oil and sprinkle with Celtic sea salt (or your favorite salt)

Keep the wraps to the side and serve with salad



In the comments below, let me know what YOUR favorite tricks are for staying healthy when you travel. I would LOVE to hear. I know you have them, so please share!