Plan ahead, bring a cooler when possible and don’t forget the water!

Eating right when you’re on the road can be a challenge. But whether you’re traveling by plane, train or automobile, you can still stick to healthy eating habits on the go. (And, bonus, those healthy choices can give you more energy to enjoy your vacay.)

With a little advanced planning, you can steer clear of dietary roadblocks, says registered dietitian Sereen Zawahri Krasuna, RD, LD.

“Bringing your own snacks and small meals can make a big difference,” Zawahri Krasuna says. “Having healthy snacks around when you’re on the go can keep you feeling your best so you can enjoy your trip more. And planning ahead can be easier on your budget, too.”
So, what snacks, meals and drinks are the best choices for busy people on the go? Zawahri Krasuna offers advice.

Healthy road trip snacks

If you’re traveling by car, it can be easy to fall back on fast food options, rest stop vending machines and gas station snacks. After all, they’re oh-so-convenient. But those quick food choices come with a price: They’re typically loaded with sugar and saturated fats. And they come with a literal price, too — one with a pretty high markup.

Instead of relying on pit-stop snacks, a pre-packed cooler and icepacks in the backseat can go a long way to satisfying your road trip cravings without breaking the bank or fueling your tank with empty calories.

Grab a cooler and a picnic basket (or a canvas tote or other bag) and pack these healthy road trip snacks:

In the bag

• Applesauce.
• Single-serving bags of veggie chips.
• Single-serving containers of tuna.
• Single-serving packets of unsalted nuts, like almonds or cashews.
• Homemade trail mix with nuts, seeds and dried fruit (add some dark chocolate chips for a hint of sweetness).
• Air-popped or bagged popcorn (stick to kinds that are low in salt and no butter).
• Low-sugar protein bars and powders.
• Peanut butter sandwiches on whole-grain bread.

In the cooler

• Fresh veggies, like baby carrots, celery sticks, bell peppers, snap peas or mini cucumbers.
• Fresh fruits that don’t make a mess, like bananas, apples, plums, apricots or grapes.
• Low-fat string cheese or cheese slices.
• Single-serving containers of hummus or guacamole.
• Whole-grain wraps with deli turkey or chicken, avocado, shredded carrots and hummus.
• Water.

Remember that stocking up for the drive home is just as important as when you head out.
“A lot of times, we’re really well-prepared and packed up when we leave, but we can neglect preparing as well for the ride back,” Zawahri Krasuna notes. “But stopping at a store to pick up a few healthy choices for the ride home is just as important.”

Shopping at convenience stores and gas stations

Sometimes, grabbing a bite from the gas station or convenience store might be your only option. And that’s OK. You can typically find healthy road trip snacks even in corner stores, if you know what to look for.

Sure, chips, candies and giant sodas may be plentiful in those aisles, but they’re not going to be your healthiest choices for the ride ahead.
Look instead for options like:

• Applesauce.
• Low-fat Greek yogurt.
• Hummus with veggies.
• Fresh fruits.
• Pre-cut veggies.
• Oatmeal.
• Single-serving bags of veggie chips.
• Single-serving containers of tuna.
• Single-serving packets of unsalted nuts, like almonds or cashews.
• Air-popped or bagged popcorn (stick to kinds that are low in salt and no butter).
• Trail mix without candies.
• Low-sugar protein bars.
• Bottled water or canned sparkling water.

Healthy choices for airports and train stations

You can find healthy food even in the airport and train terminals — sandwiched between the hot pretzel stands, cinnamon roll counters and fast food joints. If you’re looking to buy food at the terminal or train station, look for options like:

• Low-fat Greek yogurt.
• Hummus with veggies.
• Fruit cups made with fresh fruit.
• Pre-cut veggies.
• Oatmeal.

The prices at the airport can be sky high, though, and you may be on the run to make a connection. So, having some ready-go-roll snacks can help to fuel you for the trip.
Granted, you can’t take a cooler through airport security. But with some planning, you can still bring healthy food options along for the ride.

For a plane ride, particularly, it helps to keep your snacks low in sodium to help guard against retaining water on a long flight.

Zawahri Krasuna suggests packing nourishing snacks that don’t need to be refrigerated. Divide them into clear baggies to get through security. Healthy options that will travel well in your backpack and carry-on include:

• Applesauce.
• Single-serving bags of veggie chips.
• Single-serving containers of tuna.
• Single-serving packets of unsalted nuts, like almonds or cashews.
• Air-popped or bagged popcorn (stick to kinds that are low in salt and no butter).
• Homemade trail mix with nuts, seeds and dried fruit (add some dark chocolate chips for a hint of sweetness).
• Peanut butter sandwiches on whole grain bread.

Particularly important for air travel is to bring a refillable water cup, Zawahri Krasuna says. You’ll need it emptied before going through security, but filling your own cup of water at a bottle-filling station before your flight will help ensure you stay well-hydrated on the way.

Eating out on vacation

Sure, it can be tempting to “treat yourself” on vacation and set aside your healthy habits. But Zawahri Krasuna advises sticking to healthy eating patterns as much as you can.

“Keeping your body healthy and nourishing it is going to go a long way,” she continues.

“Eating healthy foods will help you feel your best to enjoy your trip. And keeping up healthy habits even away from home will mean not having to try to undo any changes in your habits that you got used to during vacation.”

Going all-out on sugar for a few days, for example, will mean your body will crave more sugar even after you get back from your trip. Sticking to healthier choices, on the other hand, will help you stay on track long after you return.

Keep up your healthy eating habits at restaurants and even fast food locations by choosing options like:

• Veggie appetizers.
• Salads (go for dressing on the side so you can control how much you use).
• Steamed vegetables.
• Lean, grilled protein, like chicken or salmon.

When it comes to eating on the go, planning will take you far. Bon voyage!

Jet lag can be a challenging issue when flying across time zones taking away precious time from our holidays, which is why we put together this list of tips and tricks to get over jet lag.

1. Understanding Jet Lag

Jet lag is a disruption of the body’s circadian rhythm caused by travelling across three or more time zones. It leads to symptoms like sleep disturbances, daytime drowsiness, reduced performance, and gastrointestinal issues. The severity and duration of jet lag can vary based on factors such as travel direction, number of time zones crossed, total travel time, and your normal sleep schedule.

2. Realigning Your Circadian Rhythm

To overcome jet lag, you must align your body’s internal clock with the day-night cycle at your destination. Light exposure and melatonin play crucial roles in retraining your internal clock. However, the timing of these interventions is crucial, and improper use can worsen jet lag. Consider using light exposure and melatonin supplements to help adjust your circadian rhythm effectively.

3. Pre-Trip Adjustments

Planning ahead can significantly reduce the impact of jet lag. Gradually shifting your sleep schedule in the days leading up to your flight can help you adapt to the new time zone. Online resources and apps like Timeshifter can offer personalized strategies to minimize jet lag based on your travel details.

4. Minimizing Jet Lag Symptoms

While you may not fully recover from jet lag until your circadian rhythm adjusts, you can take practical steps to alleviate symptoms. Prioritize restful sleep before your trip, stay hydrated during the flight, and avoid excessive alcohol and caffeine intake. Opt for lighter meals to prevent gastrointestinal issues and consider exercising at your destination to align your circadian rhythm.

5. Naps and Sleep Aids

Quick naps can help combat daytime sleepiness due to jet lag, but keep them short and well-timed. Sleep aids like melatonin may assist with sleep deprivation caused by jet lag, but consult your doctor before using them to ensure safety and effectiveness.

6. Prepare for Jet-Lag Misery in Advance

Start preparing for jet lag before your trip by adjusting your sleep schedule in small increments.

7. Take Your Flight Seriously

Avoid red-eye flights whenever possible and try to sleep on the plane in accordance with your destination’s time zone.

8. Don’t Over-Schedule Your First Days

Allow yourself time to adjust to the new time zone and avoid scheduling important activities on your first day at the destination.

9. Seek Out the Right Kind of Light

Exposure to natural light, especially in the morning, can help regulate your circadian rhythm. Adjust your light exposure according to your destination’s time zone.

10. Make Your Sleep Space Extra Sleepy

If staying at a hotel, communicate your sleep needs to the staff to create a comfortable sleep environment.

11. When All Else Fails, Give In

Accept that jet lag may cause temporary fatigue, and be kind to yourself during the recovery process.

The Location of Bali and Tips for First-Time Visitors
Bali is the most famous of the thousands of islands in the Indonesian archipelago (more than 17,000). The busy island of over 4 million residents has been a tourist favorite for decades. It’s certainly the top destination in Indonesia. The wide beaches in the south and lush, volcano-dominated interior attract over 7 million foreign tourists in most years. Scores of Indonesians from other islands also take advantage of Bali’s beauty each year.

The Location of Bali, Indonesia

Bali is a 95-mile-wide (153 kilometers) island located in the Indian Ocean, just west of the tip of Java — the world’s most populous island and home to around 145 million people.
Bali sits at the very eastern tip of the Lesser Sunda Islands, a string of islands that include Bali, Lombok, Sumbawa, Flores, Sumba, Timor, and a collection of other archipelagos. Bali’s closest neighbor to the east is the island of Lombok, home to Mount Rinjani.

• Bali is located around 1,631 miles north of Perth in Western Australia.
• Bali is approximately 716 miles east of Jakarta, the capital of Indonesia.
• The small islands of Nusa Penida and Nusa Lembongan are located to the southeast between Bali and Lombok.

Why Is Bali so Famous?

Elizabeth Gilbert certainly pushed Ubud, Bali’s cultural heart, into the spotlight with her book “Eat, Pray, Love.” But before the book and film hit big in 2010, Bali was quietly pulling in backpackers, surfers, and travelers in search of beauty and holistic living on a budget.

Maybe it’s the breathtaking scenery or just the unique vibe that draws in travelers. While the rest of Indonesia is predominantly Muslim or Christian, Bali is a Hindu island. The unique architecture blends present and past, showcasing modern and ancient influences. And the blend is so seamless that sometimes telling the difference between a 500-year-old temple and a guesthouse built last year isn’t as easy as you’d expect!

Bali is considered one of the most romantic islands in the world and is a top honeymoon destination in Asia. Although the traffic-choked roads aren’t much of a turn-on, the lava-meets-sea coastline and rice terraces are indeed exotic eye candy. There are many hidden finds scattered around the island.

The volcanic soil provides a fertile landscape of rice terraces, rainforest, and flowers that are perpetually in bloom. Numerous artists and creative types have relocated to Bali to enjoy the healthy energy and fresh air. David Bowie even had his ashes scattered there in 2016. And despite a heavy dose of developments, upscale hotels, and golf courses, Bali still retains much of its original magic discovered decades ago by a small handful of travelers.

Perhaps one of the most enticing aspects of Bali is the level of luxury that travelers can enjoy on a budget. Gorgeous boutique hotels can be found starting at US $50 per night (maybe cheaper!). Spending just a little more yields luxury that would easily cost $200+ per night in other island destinations.

Bali may be paradise for some, but it doesn’t even come close to defining Indonesia as a whole. There are plenty of other inviting destinations farther afield. Unfortunately, the majority of international visitors to Indonesia see only Bali before returning home. Consider supplementing your trip to Bali with one of Indonesia’s other exciting destinations!

Things to Do in Bali

Aside from the usual trio of shopping, dining, and relaxing (all three are excellent on the island), Bali offers plenty of interesting activities.

• Try Surfing: Bali has been luring surfers since the 1960s. The lack of a reef and abundance of surf schools make Kuta Beach one of the most popular places in the world to try your luck as a newbie on a board. For pros, Uluwatu and other areas around the island offer more of a challenge.
• Visit Ubud: Once Bali’s green little hippie escape, Ubud’s reputation has spread widely, and so has its development — much the same fate that Pai in Thailand is suffering. Even still, the verdant rice fields, boutique shops, spas, and holistic healing centers are enough to lure people away from the beaches and into the hot island interior.
• Enjoy the Beaches: From the busy scene in Kuta with sunbathing and nightlife to more upscale and sophisticated resorts in South Bali, there’s a beach for everyone. Seminyak and Legian are wide, popular beaches, but there are plenty of other options away from the busy west coast.
• See the Interior: Lakes, volcanoes, rice terraces—the lush interior of Bali outside of Denpasar is enjoyable. Villages clinging to the slopes of active volcanoes and hot springs are options. Fortunately, Bali is small enough that day trips can be made to explore the rainforest without the need for an overnight stay. Grab a motorbike (Ubud is a central place to start) and go!
• Diving and Snorkeling: Diving in Bali is often cheaper than in Thailand and even more rewarding. Scuba shops and dive sites abound. Mantas and mola-mola (sunfish) regularly call into nearby Nusa Penida. The black sands of Amed on the northern part of the island lure divers who come to see the old USAT Liberty wreck and enjoy good shore diving.

Tips for Finding Flights to Bali

Denpasar International Airport (airport code: DPS), officially Ngurah Rai International Airport, is Indonesia’s second-busiest airport. Fortunately, the little airport was renovated in 2013 and expanded in 2018, making it both beautiful and more able to greet the many arriving passengers.

The airport serves as a hub for Garuda, Wings Air, Lion Air, and Indonesia AirAsia — four airlines with flights servicing all of Indonesia and Southeast Asia. Direct flights can be found from Europe, the Middle East, China, Japan, Australia, Russia, and other eastern hubs.

Inconveniently, there are still no direct flights from the United States to Bali. American travelers can get the best deals by first flying into Bangkok or Kuala Lumpur, then taking a budget “hop” down to Bali.

But there is good news: Bali’s airport is located only one mile from Kuta — the most popular tourist beach on the island. Unless you begin your trip in Ubud, you could be out of the airport and on a beach within an hour or less of landing!

The Best Times to Visit Bali

The weather in Bali is pleasantly warm throughout the year, but like most places in Southeast Asia, the annual monsoon can put a damper on island fun.

Heavy rains in the winter months can chop up beach days. Expect the worst rain between December and March. The “shoulder” months just before and after the rainy season are often good times to enjoy the island and avoid some of the crowds.

Bali is driest and busiest during the summer months between June and August. Unfortunately, this is also when large numbers of travelers who want to escape winter in the Southern Hemisphere make a beeline for Bali. If you travel during these times, you’re going to have to share the island!

If Bali in summer is too busy for your tastes, consider popping over to one of the nearby Gili Islands in Lombok.

Planning your first business trip away from your toddler? These tips will make the experience less stressful for your family.

For many people, traveling for work is a perk of the job, letting you explore the world while taking a break from the office. But for those with young children, it can feel like more of a downside. Business trips can mess up your family’s daily routine, and they might also prompt separation anxiety in your little ones (or yourself).

Gearing up for your first business trip away from your toddler? These tips will help make the experience less stressful for your family, whether you’re gone for a weekend or a month.

Decide When to Tell Your Kids

When should you share the news of your upcoming trip? The timing depends on your child’s age and temperament. Toddlers and preschoolers don’t understand the concept of time, and some elementary-age kids may still have trouble differentiating five days from one week, so it’s best to give them only a couple of days’ notice, says Stephanie Mihalas, Ph.D., a licensed psychologist and founder of The Center for Well-Being in Los Angeles.

Young children tend to get overly anxious about parents leaving, so shorter time frames reduce the length of worrying, she explains. Older kids and tweens are more independent, so you can let them know at least three to four days ahead of time.

Share Details About the Business Trip

Tell your child when you’re leaving, where you’re going, what you’ll be doing, how they can contact you, and when you’ll return. Young kids may not understand what Monday or August 20th means, so mark your departure and return dates on a colorful calendar. Tell them to cross out one day each morning when they wake up, and you’ll be home on the day with the star.

Help them understand where you’re visiting by showing photos, pointing out the location on a map, or researching it on the Internet or in a book. Let them know who will be taking care of them while you’re away, and whether they’ll stay home or go elsewhere, like Grandma’s house.

Stick to Daily Routines

On the homefront, keep things as close to normal as possible. Having a parent away on business is already difficult, so it’s best not to make any additional changes that will disrupt kids’ lives, says Rochelle Harris, Ph.D., a pediatric clinical psychologist at Children’s Mercy Hospitals and Clinics in Kansas City. If your child is staying with a babysitter or family member, leave detailed instructions on bedtimes, feeding, schedules, and any other necessary information to keep things consistent.

Leave Reminders for Your Child

Giving a child something that belongs to the absent parent, such as a T-shirt or a photo, will keep their presence in the home and might reduce separation anxiety, says Dr. Harris. Leaving surprise notes will also help: Put them in easy-to-find places, like a toy chest, lunch bag, backpack, or a favorite shoe. And because bedtime can be especially stressful, Dr. Harris suggests recording yourself reading a book so the child can play the video during storytime.

Avoid Tough Goodbyes

Sneaking away, prolonging the departure, acting anxious, or displaying guilt can make “goodbye” even more challenging, says Dr. Mihalas. To make parting easier, she recommends giving your child a hug and kiss and saying, “I love you. I can’t wait to see you when I come back, but I know you’re going to have a good time.” Then leave.

Check In During the Business Trip

On your first business trip away from your toddler, touch base with them (and their caretaker) every day. Daily chats allow kids to hear your voice and gives everyone time for updates. Your family could also bond by playing games or watching TV shows online.

That said, you should avoid incessant calling, which could make the separation harder for kids and frustrate your partner. Also, if your kids can contact you anytime, you’ll likely receive calls for every little thing.

Spend Time Together When You Return

After a long week of meetings, you probably can’t wait to get home and relax. But “when kids haven’t seen you for a while, they want to share everything that’s happened, see what souvenirs you bought, and hear about your trip,” says Dr. Mihalas.

Dr. Mihalas recommends spending at least 15 to 20 minutes with kids when you arrive home, giving hugs and kisses and catching up. Then you can have some downtime by saying you need to shower, unpack, or go for a walk after being on an airplane for so long.

By spending time with your child first and making the transition a natural one, your kid won’t take your desire for space personally. Moreover, making your return as positive as your departure means they’ll be less anxious next time you travel.