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How to keep healthy when travelling

Hmmmmm.

This is a tough one for most of us.

Although my life is dedicated to ‘healthy living’, I find keeping healthy while travelling to be quite the challenge.

Airports are danger zones when it comes to health. Everywhere you look there seems to be another fast food chain (AND tempting when you are hungry and tired!!) with very limited fresh food options. It is not easy!

Trick is: Preparation

I am travelling to go overseas next week for work and I am already preparing!

Here are my top 10 tips that I would like to share with you...

1. Carry with you a stainless steel water bottle for your WATER WATER WATER.

STAY HYDRATED throughout the flight and continue the next day to avoid dehydration and fluid retention.

Aim for around 2 liters during flight.

2. SNACKS: My favs. 

Plane food is very high in salt/sodium. It is ok to eat it on occasion but always good to carry some yummy snacks with you.

•  Raw/Tamari almonds and seeds filled into fresh dates

• Sliced apples/rice cakes with almond/natural peanut butter.

• And OF COURSE- “From my kitchen” snacks- for protein balls, heaven balls and hemp slice. Contact Rachel today-seriously AMAZING options.

• Natural popcorn

• Package up some natural protein powder (whey/rice/pea) and ask the nearest juice bar to blend it up for you (with milk/water/ice) – This is a good little trick ;)

• Cut up vegies (cucumber and carrots) with hummus

• Homemade nori rolls- nori seaweed filled with hummus and sliced vegies.

• Raw nuts and seeds- I love almonds, walnuts and pumpkin seeds.

• Homemade granola to munch on. Recipe

• If you are a chocolate kind of person- bring some dark choc with you. 70-85%. Very comforting. Although I suggest only taking with you 3-4 pieces. As mentioned- people tend to over eat on flights.

*Sugar alternatives: I carry stevia powder/liquid with me to put into my herbal tea/yoghurt/smoothies while I travel. This can help you to avoid adding the nasty artificial sweeteners/sugars they offer.

* I also carry Vital Greens sachets  with me for a bit of a nutrient boost. 

3. HERBAL TEAS 

Bring your tea bags along and ask your lovely flight attendant for some boiling water.

·      Ginger- aids digestion and great immune booster.

·      Peppermint- aids digestion.

·      Chamomile – calmer.

·      Lemon and ginger – cleanser and immune booster.

·      Chai- anti-inflammatory.

4. Supplements

B VITAMIN complex- energy, stamina, recovery and stress management. Seems to help with jetlag.

Australian Bush flower essence- Travel essence- it enables a person to arrive at their destination feeling balanced and ready to go. (Can buy from most health stores in Australia). If you are living out of Australia ask you’re nearest naturopath to formulate a herbal essence.

Zinc- to keep your immune system strong.

Adrenal support- if you have the tendency to be anxious when travelling- I recommend Adrenal support (supplementation that usually includes Withania and Siberian ginseng)

Ask your doctor/nutritionist to recommend a good brand.

5. A BOOK – to keep you busy and inspired.

I notice people tend to over eat on flights because they are simply bored…

Find other ways to keep busy and inspired, like reading, doing crossword puzzles or catching up on work emails.

I am taking Dr Libby’s book with me, “Rushing Woman’s Syndrome”.

6. Face mist for hydration

I spray rose water on my face every hour to keep my skin hydrated and glowing. Removes impurities and helps keep you looking and feeling refreshed. (Can get from most pharmacies).
I love Evohe mist too. 

7. Lavender oil: I dab a bit of lavender oil on my temples every couple of hours. 

Lavender essential oil has a calming scent which makes it an excellent tonic for the nerves. Great for migraines, headaches, anxiety, depression, nervous tension and emotional stress. The refreshing aroma removes nervous exhaustion and restlessness and increases mental activity.

Lavender essential oil also induces sleep. 

8. Pranayama/diaphragmatic breathing

Breathing with your diaghgam signals to your brain that everything is OK. Therefore practicing this kind of breathing can help you balance your nervous system. It helps to activate your parasympathetic nervous system- the rest and repair part. Most of us are sympathetic dominant (fight and flight) because we tend to breathe in a shallow style with our chests, which in my opinion is the cause of many of our health and hormonal complications. 

Learn how to:  Diaphragmatic breathing

9. Walk and stretch

Aim to walk up and down the plane aisles and stretch wherever you can at least every 2-3 hours to keep your blood flowing and to help with mind clarity. 

10. Meditate.

No need for any kind of complicated meditation. You can just do a simple version by using your breath.

Learn how here

Affirmation of the week: I choose to make healthy choices. 

So excited to introduce to you...The Friday Baker

A humble home baker with a passion for perfecting recipes, experimenting and sourcing the best produce for my therapy sessions in the kitchen. 
My little sister claims it was her introduction of Nigella Lawson’s How To Be A Domestic Goddess into our family home a few years ago that got the ball rolling but I think it goes further back to the days of sneaking into my grandparents pantry in south Africa for just one more jam biscuit, or maybe my late grandmothers personal recipe collection.
These days I find inspiration in seasonal ingredients, blogs and simply the challenge of inventing something new and getting it right. Eventually.
It has become a traditional Friday event for me, although I do sneak in a few extra days here and there. When the afternoon arrives and I walk out of my final class for the week I can relax and spend a few hours in the kitchen.
I love it all, from researching the best recipes, to working out how I’m going to adapt them and tweak them, to getting home and laying everything out in front of me. I stare into the oven and over the stove willing the cooking process to speed up even though my mother has always reminded me that ”a watched pot never boils”.  For me though, it’s the joy of seeing other people enjoy my food that I really love. I usually make a little extra one on the side to try (also to see if it was a success or not) plus I get to lick the bowl. Win.

Although a lover of all things sweet, I’ll take a fruit dessert over a chocolate one any day.


The Friday Baker. X

The Friday Baker shares her Raw Cheesecake Recipe..ooohh lucky us!

A healthy indulgence..

Ingredients:

Base:
1/2 cup raw almonds (you can substitute with any other nuts you like, pistachio/walnuts etc.)
1/2 cup soft Medjool dates

Pinch of salt

2 tbsp unsweetened coconut – can be fine or course

Filling:
2 cups raw cashews, soaked for at 2- 5 hours. If you can, overnight is best – the softer the nuts the smoother your filling will be.
juice of 1-2 lemons (the flavour really helps to cut through the richness of the nuts)
The seeds of 1 whole vanilla bean (or 1 tsp. alcohol-free vanilla extract)
1/3 cup raw coconut oil
1/3 cup organic maple syrup or raw honey (vegans can use agave nectar) You can add more to taste, it’s really about personal preference.
2 cups raspberries – You can use frozen or fresh, just make sure you try and get the sweetest produce you can find – the better the raspberries the better the top layer will be and the less maple syrup you’ll need to add! 

What you’ll need:

Food Processor or a tool powerful enough to process the nuts down so a smooth consistency.

Springform tin – 18cm if you have. If you don’t have one that size it’s better to go smaller as you’d rather have thick layers than thin. (If you don’t own a springform tin, just line a normal cake tin or a pie tin with glad wrap)

Directions:
1. Place nuts, dates and coconut in a food processor with sea salt and pulse to chop until they are to your desired fineness (process a finer crust longer than a chunky one). You can test the base by spooning out a bit and seeing if it holds together, the softer your dates the better this will be.

Once the mixture is holding together it’s ready to be pressed into your tin.

2. Using your fingers or the back of a drinking glass press the mixture into the tin trying to get an even layer. Make sure to press firmly, making sure that the edges are well packed. Rinse food processor well. You can sprinkle a little more coconut over the top.
3. Warm coconut oil and maple syrup in a small saucepan on low heat until liquid. Whisk to combine.
4. In the most powerful food processor / blender you own place all filling ingredients (except the raspberries) and blend on high until very smooth. This can take up to 5 minutes so be patient and stop to scrape down the sides of the food processor a few times throughout. 

5. Pour about 2/3 of the mixture out onto the crust and smooth with a spatula. Add the raspberries to the remaining filling and blend on high until smooth. Pour onto the first layer of filling. Place in freezer until solid.

6. To serve, remove from freezer 30 minutes prior to eating. You can leave it in the fridge if it’s a warm day.

Run a smooth, sharp knife under hot water and cut into slices.

Inspirational person of the week...Rachel Gorney, 'From My Kitchen'

Welcome to ‘Jess’s weekly inspirational person’

This week’s weekly inspiration person is….

NAME: Rachel Gorney

AGE: 23

OCCUPATION: Home-cook

A true inspiration to me. 

A breathe of fresh air. 

A woman with a big heart, a story of passion and struggle, some one who reminds us that self acceptance and self love can be a challenge but it is a journey of self discovery and there is light at the end of the tunnel...

Tell us a little about who you are, what you do, how you go here.

I started a journey of self-discovery and self-acceptance about 3 months ago. Along the way I have started finding out more about you am I, what I’m passionate about what I love to do. For many years I struggled with my weight, my identity and a reason to love and accept myself. It all hit a new level when I had surgery in July. During my recovery I mentality shut down and went through a deep stage of depression and decided to quit my job as a makeup artist. I needed to make a change; I started a 6-month wellness program. It has been the best thing I couldn’t have ever done for myself. I have discovered a lot about who am, what I want from life and my true purpose. I exposed my love and passion for cooking and have now started my own home-cooking business. ‘From My Kitchen’ is a home cooking business that delivers delicious and nutritious weekly snack packs and travel packs to the convenience of your own door. All the ingredients are 100% organic, using only the finest natural products and super foods available. All the recipes are sugar free, gluten free and vegan. They are homemade, guilt free and of course 100% tasty. 

What does ‘health’ mean to you?

Health to me goes beyond fueling your body with nutritious foods. I think being healthy means finding that balance between with your mind, body and spirit. This is something I have recently learnt and it has definitely had impact on me and changed my understanding on the term health.

 How do you manage to stay so fit and healthy?

Share your dietary philosophy/secrets…

·      I mediate to relax my mind

·      I started writing, which has been a fantastic outlet.

·      I put nourishing and wholefoods into my body

·      I do what I love to do every single day.

·      Most important I accept myself, I value my existence and I live without any fear.

What brings balance to your life?

I live everyday in the present moment without any intentions, ideas or expectations.  I do what I love and what makes me passionate and happy every single day.

Your favorite healthy recreational activity?

I love being outdoors, either walking or riding my bike. I have been riding for over 6 years it gives me such a thrill every time I get on my bike.

Who is your greatest health inspiration?

I’m extremely fortunate to have met some truly inspiring people over the past year. Most recently two women have had a huge impact on me and really given me a lot of encouragement and motivation. They are Jessica Sepel and Melissa Ambrosini.   

Where is your favorite place on earth?

There is a beach near my house that is quite private and quiet. I can sit there all afternoon, reading and writing and listening to music. I go there anytime I need some peace and relaxation.

What is your favorite healthy meal/snack?

My favorite desert/snack would have to be the heaven balls that I make. It has certainly cured my sugar craving and a previous life of being a former chocoholic.

What is your favorite healthy neighborhood restaurant?

I love eating at Xage in Surry Hills (Sydney) and Phamish in Darlingurst (Sydney). Better Yet, I also love cooking in my kitchen and enjoying a home cooked meal.

What is next on the cards for you? Goals and aspirations…

I’m living each day as it comes. I’m working hard at getting my business known and recognized. I’m busy with orders and interest from shops and other fantastic opportunities for the business. In the next few months I would love to have my own stall at the Bondi Farmers markets selling my goods. I have also been busy writing a book about my life, my struggles and my journey which I would love to get published one day. Lot’s happening, which makes me so happy and excited!!  

Please share one of your favorite healthy recipes here…

Rachel’s version of shakshuka:

This is my favorite go to meal when I don’t have too much time in the kitchen. I have it for breakfast, lunch or dinner.

Makes enough for one serving.

Ingredients:

2 free range eggs

¼ cup of sliced leeks

3 mushrooms sliced

¼ of a red capsicum thinly diced

¼ cup of thinly diced eggplant

One tomato thinly diced

1 tbsp. of organic tomato paste
½ cup of organic diced tin tomato

3 crushed garlic (I love garlic)

½ tbs of coconut oil

Continental parsley

I tsp. of each turmeric, cumin and paprika

Pinch of cayenne pepper

1.     Preheat the even to 180°

2.     In a non-stick small fry pan melt the oil and sautéed the leeks until they are soft.

3.     Add the capsicum, mushrooms, and eggplant and continue to sautéed until soft.

4.     Add the spices, cayenne pepper, garlic, tomato paste and also tined tomatoes. Bring the mixture to a boil and then let it simmer for 10 minutes. If the mixture is too thick add some boiling water. (Make sure it is not runny either).

5.     Season to taste and add some chopped parsley to the mixture.

6.     Using a wooden spoon separate the mixture to form two holes. Using a small cup crack one egg at a time and then pour into the hole.

7.     Let it cook over the stove for about 3 minutes then place in the oven for another 3 minutes. The eggs should be cooked but still soft.

8.     I like to add extra paprika on top, chopped parsley and spinach leaves. Depending if you are having it for breakfast, lunch or dinner serve with crusty bread. 

9.     Enjoy!!!

Connect with Rachel:

Facebook – www.faceboook.com/FMKitchen

Email – gorneyrachel@gmail.com