I was traveling last week, and I always notice what people are eating in the terminal and on a flight.

A family waiting for the flight was sharing a huge bag of Doritos and a soda for each person.

At 9 AM.

Once we boarded the plane, the mother and daughter across the aisle shared a bag of flaming hot Cheetos.

The family behind me shared a bag of gummy bears.

This is a recipe for not feeling well when you arrive at your destination.

Is there any question why there’s so much bad behavior in the friendly skies?

Look at what people are eating.

With the holidays upon us, stress levels increase, and with that come colds and the flu.

I often hear from clients that they fall completely off the wagon and indulge in whatever they want while traveling.

And then they come home feeling run down and five pounds heavier.

Does this sound familiar to you?

Let’s solve this problem.

I teach clients how to eat real food, not how to diet.

Airports are notorious for awful food choices.

It’s mostly fats (bags of salted nuts) or refined carbohydrates (lots of muffins, pretzels, cookies, and bread)

Here are my best tips to help you enjoy the holiday season, whether you’re at home or traveling.

Copy and paste this into your notes app on your phone:

For the car or the plane:

1. Take a water bottle with you.  Most airports have filtered water dispensers.  Save yourself $10 on bottled tap water.  Many people experience constipation when traveling.  Keeping a water bottle with you will help remind you to stay hydrated.

2. Eat protein. Go to Starbucks and buy two servings (a total of 4) egg white bites.  It’s 24 grams of protein.  Another option is their Turkey, Bacon, and Egg White Sandwich, which has 17 grams of protein. Bonus points if you bring an apple with you in your bag.  

3. Bring your own snacks on the plane: Aloha protein bars or Chomps protein sticks.  The plane offers Sun Chips and cookies.  You’ll be moody and ready to chew your arm off 2 hours later.  Flight delays are common, so show up prepared.

4. Bring your own snacks in the car in a cooler: Greek yogurt, Rebbl vanilla protein smoothie, hummus and chopped vegetables, cottage cheese with chopped cucumber, tomatoes, and Everything but the bagel seasoning, OR blueberries and raspberries. (TSA considers yogurt and hummus to be liquids)

Dining out:

1. Protein at every meal will help you feel satiated and prevent overeating sweets and overindulging in alcohol.  

2. Adding vegetables to every meal (including breakfast) will help you to feel full without adding tons of calories.

3. Look at the menu and go in with a plan.  Do you want to enjoy a glass of wine or a dessert?  You’ll feel more empowered if you’re not at the mercy of cravings.

4. Food before alcohol and desserts will help to buffer your blood sugar.  If you’re attending a wedding or celebration, try to find the crudité plate, the chicken skewers, or the beef sliders first, before you drink the champagne or have dessert.

Bring your walking shoes:

1. While you wait for your flight, walk in the terminal to get your steps in.

2. Walk after meals.  Take family and friends with you.  It’s a great way to connect and spend some time in nature, and it helps with digestion.

3. If you’re changing time zones, when you arrive at your destination, put your bags down and go for a walk.  Exposure to sunlight sends signals to your brain to support your sleep/wake cycle.

I hope you’ll put yourself on the list as you prepare for guests and gift-giving.  

These simple, doable tips are what I teach my clients.

Most people are juggling long days, stress, and responsibilities, and their health quietly slides to the back burner, especially during busy times like the holidays.

Over time, that looks like:

• Running on caffeine instead of real energy
• Bloating or heartburn after meals
• Restless sleep
• Brain fog or low mental clarity
• Weight that doesn’t budge
• Cravings that feel impossible to control
• Being unsure what (or how) to eat anymore 

Those health hacks that used to work for you in your 20s just don’t work anymore.

Does that sound about right?

When you learn how to build meals that support your body and health, everything gets easier:

• More energy
• Better digestion
• Fewer cravings
• Clearer thinking
• Deeper sleep
• Less inflammation
• Healthier weight naturally

In January, I’m running the 30-Day Vitality Reset — A program that helps you finally eat in a way that feels good, works with your life, and leaves you feeling energized, not deprived.

The 30 Day Vitality Reset helps you understand your body the way no diet ever has.

You’ll learn how to build meals that support your blood sugar, digestion, sleep, and energy without overwhelm.

If you want support, accountability, and a clear, doable plan to feel better in the new year, consider joining the Vitality Reset.

If you know someone who says they want to make 2026 their healthiest year yet, please send them to me.