When it comes to vacation, the first thing that usually comes to mind is relaxation and indulgence. And while it’s important to treat yourself and let go a little while on vacation, it’s also important to prioritize your health and fitness. Trust me, I’ve learned this the hard way.

I used to be the type of person who would completely let go while on vacation. I’d eat whatever I wanted, skip workouts, and completely neglect my health. And while it was fun in the moment, I always came home feeling sluggish, unhealthy, and guilty.

In the past year with so much traveling I’ve done, I made it in my mission to to prioritize my health while on vacation. And today, I’m sharing my secrets with you.

Plan Ahead to Maintain Your Fitness Routine

First and foremost, it’s important to plan ahead. Before I even start packing my bags, I make sure to plan out my workouts and healthy meals for the duration of my trip. This might seem like a hassle, but it’s actually a lifesaver.

If I’m going to a beach destination, I’ll research nearby gyms or outdoor workout areas. If I’m going somewhere with a kitchen, I’ll make a list of healthy meals and snacks that I can easily prepare. And if I’m going somewhere with limited healthy options, I’ll pack some non-perishable snacks like nuts or grass fed protein to hold me over until I can find something healthier to eat.

Stay Active and Explore Your Destination

It’s also important to stay active while on vacation. This doesn’t necessarily mean hitting the gym every day (although that’s certainly an option if it’s available to you). Instead, try to find fun and active ways to explore your destination.

For example, if you’re in a beach destination, try stand-up paddleboarding or going for a swim. If you’re in a city, go for a walking tour or rent a bike to explore the area. And if you’re in a more rural destination, try hiking or even just taking long walks to take in the scenery.

My favorite detoxing hack while I am on vacation is staying in hotels with saunas or nearby saunas. Saunas are a great way to relax and unwind after a day of exploring and can also provide numerous health benefits such as improved cardiovascular health and improved circulation. Additionally, saunas can help to reduce stress and tension, which can be especially helpful when traveling. When searching for hotels, be sure to check if they have a sauna or if there are nearby saunas that you can visit during your stay.

Practice Intermittent Fasting to Indulge Responsibly

One tip that I have found to be particularly helpful while on vacation is the practice of intermittent fasting. This involves periods of eating followed by periods of fasting, typically in a 16/8 or 18/6 schedule (16 or 18 hours of fasting followed by 8 or 6 hours of eating). This has been shown to have numerous health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.

An example of an intermittent fasting schedule that you could follow while on vacation would be the 16/8 method. This involves 16 hours of fasting followed by 8 hours of eating. So, if you start your first meal of the day at noon, you would stop eating at 8 pm and then fast until noon the next day.

Another option is the 18/6 method, which involves 18 hours of fasting followed by 6 hours of eating. Using this schedule, you would start your first meal of the day at 2 pm and stop eating at 8 pm, then fast until 2 pm the next day.

I am super strict with this on days I know I will be over indulging and it really helps give my gut a break.

While intermittent fasting may not be for everyone, it can be a useful tool for those who want to indulge in the local cuisine while on vacation without completely derailing their healthy eating habits. By allowing yourself periods of indulgence followed by periods of restraint, you can enjoy the best of both worlds.

Of course, it’s important to listen to your body and make sure you’re still getting the nutrients you need while practicing intermittent fasting.

Avoiding Sugary Mixes and Syrups in Cocktails on Vacation

In addition to following a structured eating schedule and practicing intermittent fasting, I also make sure to be mindful of the drinks I consume on vacation. While it’s okay to treat myself to a cocktail or two, I try to avoid drinks that are loaded with sugary syrups or mixes.

I’ve found that these syrups can add up in calories and contribute to weight gain. For example, a margarita made with a premade mix can contain as much as 500 calories, while a mojito made with fresh mint, rum, and lime juice is much lower in calories.

There are several non-sugary alcohol options that you can choose from while on vacation to avoid consuming too many extra calories:

  1. Light beer: Light beers tend to be lower in calories and carbs compared to regular beers.
  2. Dry wine: Dry wines, such as chardonnay and cabernet sauvignon, are generally lower in sugar compared to sweeter wines like moscato or white zinfandel.
  3. Vodka with soda water and lime: This simple cocktail is low in calories and sugar, making it a refreshing choice.
  4. Gin and tonic: Gin and tonic is another low-calorie option, just be sure to use a tonic water that is low in sugar.
  5. Whiskey on the rocks: Straight whiskey on the rocks is a low-calorie option that is easy to order at any bar.
  6. Mojito with Just Mint Rum And Lime Juice – refreshing and has nice flavor from the mint & lime

I find that these types of drinks are more refreshing and satisfying, and they don’t leave me feeling guilty about consuming too many extra calories.

It’s important to remember that alcohol can also contribute to weight gain, so it’s a good idea to be mindful of how much you’re consuming. By choosing drinks with minimal simple syrup and practicing moderation, you can still enjoy a cocktail or two on vacation without worrying about weight gain.

Stay Hydrated for Optimal Health

Staying hydrated while on vacation is essential for optimal health and well-being. Not only does hydration help to flush out toxins and keep your body functioning properly, it can also help to keep your energy levels up and prevent feelings of fatigue or sluggishness.

To make sure I’m getting enough hydration while on vacation, I aim to drink at least a gallon of spring water per day. This might seem like a lot, but it’s actually quite easy to accomplish if you plan ahead and bring a reusable water bottle with you.

I like to fill my water bottle up in the morning and then refill it throughout the day as needed. I also try to drink a glass of water before and after each meal, and make a conscious effort to choose water over sugary drinks like soda or juice.

In addition to drinking water, I also make an effort to consume hydrating foods like fruits and vegetables, which can help to further boost my hydration levels. By following these simple strategies, I’m able to stay hydrated and healthy while on vacation.

Staying fit and healthy while on vacation is all about planning ahead, staying active, staying hydrated, making healthy choices, and taking time for self-care. It’s not always easy, but it’s worth it. Trust me, you’ll come home feeling rejuvenated, refreshed, and ready

Lectins are a type of protein found in many plant-based foods, including grains, legumes, nuts, and fruits. They are believed to play a role in the body’s defense against pathogens and have been linked to a variety of health benefits. However, lectins can also cause digestive issues and other negative reactions in some people. For this reason, many people are now following a lectin-free diet, which eliminates all foods containing lectins.

What are Lectins?

Lectins are a type of carbohydrate-binding protein found in many plant-based foods. They are believed to play a role in the body’s defense against pathogens, and have been linked to a variety of health benefits. Lectins are found in a wide variety of plant-based foods, including grains, legumes, nuts, fruits, and vegetables.

The most common type of lectin is phytic acid, which is found in grains, legumes, and nuts. Phytic acid is believed to have antioxidant and anti-inflammatory properties, and may help protect against certain diseases. Other types of lectins include agglutinins, which are found in beans and other legumes, and agglutinogens, which are found in some fruits and vegetables.

Why I Avoid Lectins

One of the main reasons to avoid lectin-containing foods is that they can cause digestive issues. Lectins are difficult for the body to digest, and can cause bloating, gas, and other digestive issues. Additionally, some people may be more sensitive to lectins than others, and may experience more severe digestive issues.

Another reason to avoid lectin-containing foods is that they can interfere with the absorption of certain nutrients. Lectins can bind to certain vitamins and minerals, such as iron and zinc, and prevent them from being absorbed by the body. This can lead to nutrient deficiencies and other health issues.

Finally, lectin-containing foods can also cause inflammation in the body. Inflammation is linked to a variety of health issues, including heart disease, diabetes, and obesity. For this reason, it is important to limit your intake of lectin-containing foods in order to reduce inflammation and improve your overall health.

How To Follow A Lectin-Free Diet

A lectin-free diet is a type of diet that eliminates all foods containing lectins. This includes grains, legumes, nuts, fruits, and vegetables. The goal of a lectin-free diet is to reduce the risk of digestive issues and other negative reactions associated with lectins.

Although a lectin-free diet may reduce the risk of digestive issues and other negative reactions, it is important to note that eliminating all lectin-containing foods may also reduce the intake of important nutrients. For this reason, it is important to consult a healthcare professional before starting a lectin-free diet.

Foods to Avoid on a Lectin-Free Diet

The following foods should be avoided on a lectin-free diet:

  • Grains: wheat, barley, rye, oats, corn, rice
  • Legumes: beans, lentils, peas, peanuts, soybeans
  • Nuts: almonds, cashews, walnuts, pecans, hazelnuts
  • Fruits: Apples, bananas, oranges, grapes, strawberries
    • Vegetables: potatoes, tomatoes, peppers, eggplant, squash

    Foods to Eat on a Lectin-Free Diet

    The following foods are generally considered safe to eat on a lectin-free diet:

    • Fruits: blueberries, cranberries, raspberries, watermelon, honeydew
    • Vegetables: broccoli, cauliflower, kale, spinach,
    • Meats: beef, chicken, pork, turkey, fish
    • Dairy: milk, yogurt, cheese
    • Eggs
    • Oils: olive oil, coconut oil, avocado oil

    Best Sources Following A Lectin Free Diet

    1. Dr. Steven Gundry: Dr. Gundry is a renowned cardiologist and author of the best-selling book The Plant Paradox. His website provides comprehensive information on the lectin-free diet, including recipes, meal plans, and shopping lists.

    2. The Lectin Avoidance Diet: This website provides an in-depth look at the lectin-free diet, including an overview of the diet, a list of foods to avoid, and recipes.

    3. The Plant Paradox: This book by Dr. Steven Gundry provides an in-depth look at the lectin-free diet, including an overview of the diet, a list of foods to avoid, and recipes.

    4. Dr. Amy Myers: Dr. Myers is a renowned functional medicine doctor and author of the book The Autoimmune Solution. Her website provides comprehensive information on the lectin-free diet, including recipes, meal plans, and shopping lists. 5. The Autoimmune Solution: This book by Dr. Amy Myers provides an in-depth look at the lectin-free diet, including an overview of the diet, a list of foods to avoid, and recipes


    Lectins are a type of protein found in many plant-based foods, including grains, legumes, nuts, and fruits. They are believed to play a role in the body’s defense against pathogens, and have been linked to a variety of health benefits. However, lectins can also cause digestive issues and other negative reactions in some people. For this reason, many people are now following a lectin-free diet, which eliminates all foods containing lectins. It is important to consult a healthcare professional before starting a lectin-free diet, as eliminating all lectin-containing foods may reduce the intake of important nutrients.

    Support your digestion and freshen your breath this delicious and zesty green juice for your gut health. This is my go to green juice in the morning. It helps alkalize your body, thanks to the greens which detoxify, hydrate and nourish your cells.

    Why It’s So Good For You

    Celery and cucumber help to soothe the digestive tract, while lime detoxifies your body. Celery provides protection against inflammation of the digestive tract, with just one cup meeting more than 1/2 of your daily needs for vitamin K ( necessary for bone broth health and blood clotting)  The addition of fennel and ginger facilitate digestion and assists in eliminating bad breath.


    Use Organic and locally farmed ingredients when possible!

    Supreme Digest Green Juice

    Support your digestion and freshen your breath with this delicious green juice!

    • 3 Organic Celery Stalks, Leaves Removed
    • 3 Organic Cucumbers
    • 1 Organic Fennel Bulb
    • 1 Organic Lemon
    • 1 Organic Tumeric
    • 1 bunch Organic Sunflower Sprouts
    • 3 Organic Kale Leaves
    • 1 half Organic Cara Cara Oranges
    1. Juice All Ingredients

    2. Enjoy

    Since being in quarantine, I attempted to zen my apartment and give it the TLC it deserves. Since our home is the only place all of us can be in right now,  I took it upon myself to add new houseplants and bring nature into my sanctuary.

    Not only do I find plants so aesthetically pleasing, they have enormous benefits and can really shift the energy in any room. Indoor plants are proven to improve your mental and physical well-being in ways you probably didn’t even realize, from  allowing you to breathe easier, focus better, to simply feeling happier.

    My affinity for plants is known throughout my house and I have at least one plant or flower in all my rooms l. I love waking up to greenery and taking the time to rejuvenate with them, it almost makes me feel as if I am living in a mini jungle retreat.

    Here a few of my house plants I have in my apartment, which will hopefully inspire you to be mindful of the adaptability plants and hope plants can restore in your life.

    1. Peace Lily

    chic large peace lily plant with dog

    Peace lily is one of the most attractive houseplants which can effortlessly and naturally spruce up the home decor with its beautiful appearance. The bright green leaves and the gorgeous white flowers make this plant appealing to the eyes and makes the home decor look sophisticated and appealing in every way. A small peace lily plant looks best when placed in the corner of the rooms, on tables or shelves. Peace lily plant is a wonderful choice as it a low-maintenance and can survive without sunlight in bright indoor light. Peace lIly’s are best known for cleaning the air specifically of mold.

    2. Elephant Ear Orchid

    beautiful yellow orchids

    This has to be my second favorite flower in the house right now. I used it a center piece in my coffee table. I was given these as a gift for my anniversary, and I couldn’t have been happier. Yellow orchids are the perfect way to add brightness to a space. With their vitality and vibrance, they also bring a symbol of joy and new beginnings. These beautiful flowers are a go-to gift for newlyweds, new parents, housewarming events, or anyone headed back to work or school.

    3. Devils Ivylarge hanging devil ivy plant

    A classic house plant, the devils ivy.  It was my first plant, and was given to me on my birthday last year and it has flourished so beautifully. It now touches the floor, it’s longest stem is now 6 feet.  The devils ivy plant is anything but evil, it’s so gorgeous, voluminous and easy to take care of. It’s literally impossible to kill.  I actually have two and am waiting for the other one to grow just as big 🙂  The Devil’s Ivy is another plant with benefits for  cleansing the air of pollutants, such as benzene, trichloroethylene, xylene and formaldehyde.

    4.Bromeliadsbromeliad plants

    Spiky, colorful, exotic: Bromeliads tick off the boxes for many houseplant fans. These houseplants make a great flashy plants in your home I have it as stand  alone. The tall, spiky nature of bromeliads make them an eye-catching thriller plant in a combination container planting. (The thriller plant is the tall focal point of a planter) and adds a pop of color in a house of neutral colors.

    5. White Orchid

    6. My Desk Plants – Ginkgo Biloba Tree & Money Tree

    money tree plants for desk

    8. Bird Of Paradise Plant

    large bird of paradise home plant

    Unusual, gorgeous, and tropical basically sums up the Birds of Paradise Plant. This houseplant has also grown so many leaves over the past year, and makes me  happy with its vibrant color and tropical feel. The large green leaves are good for air circulation and purification due to their size. Splitting on the leaves is natural, so if you purchase one, no need to worry about that occurrence.

    So I am not really following a gluten-free diet, but since being in quarantine has me reaching out for all kinds of snacks, I decided to try to feel better about my choices by cleaning up my banana bread craving. For this gluten-free version I decided to For this banana bread, I decided to go for coconut flour.

    How to Make Gluten-Free Banana Bread

    This banana-bread is super simple to make

    This gluten-free banana bread recipe is a one bowl wonder that is super easy to make, you don’t even need a mixer, just a fork and spoon.

    Step 1- Mash the bananas until smooth. (photo 1)
    Step 2- Add all the other ingredients and stir. (photo 2)
    Step 3- Pour bread batter into a greased 4 X 8 loaf pan. (photo 3)
    Bake at 350 degrees for 50 minutes. (photo 4)
    Store in an air-tight container.


    Gluten-Free Banana Bread

    Gluten-Free Banana Bread is simple, delicious, and full of flavor with clean ingredients

    • 1/2 cup grass fed softened butter
    • 1 cup organic cane sugar
    • 3 bananas finely-mashed organic bananas (the riper the better)
    • 1/2 cup coconut flour
    • 1 tsp baking soda
    • 1/4 cup crushed walnuts ((optional))
    • 1/4 cup chia seeeds
    • 2 eggs Pasture Raised Organic Eggs
    • 1 tsp vanilla
    1. Preheat oven to 350º / 180º

    2. Cream together butter and sugar

    3. Add eggs and crushed bananas & combine well

    4. Sift together flour, soda and salt.

    5. Add to creamed mixture.

    6. Add vanilla, chia seeds and flax seeds.

    7. Mix just until combined – Do not overmix.

    8. Pour into greased and floured loaf pan

    9. .Bake at 350º / 180º f for 50 minutes


    Hand sanitizers are usually abundant, but these days because of COVID-19 it may be difficult to locate.  in the midst of the COVID-19 pandemic, everyone is understandably consumed by the process of hand sanitizing, and many people are finding it nearly impossible to buy sanitizer online or in stores, leaving many to make their own DIY hand sanitizers that are just as effective.

    Before this hand sanitizing frenzy,  I was always cautious about overusing hand sanitizer to begin with,  Christian Gonzalez, ND, a naturopathic doctor, warns that hand sanitizers can “enhance dermal penetration of BPA.” Otherwise known as bisphenol-A, a chemical that interferes with the endocrine system, leading in some cases to negative effects on the brain and prostate gland. Gonzalez also advises consumers to avoid hand sanitizers that include triclosan, which may actually weaken your immune system and disrupt your hormone regulation. That rule shouldn’t be too difficult to follow, as the Food & Drug Administration ruled in 2016 that soaps and hand sanitizers containing triclosan could no longer be marketed to consumers. (Products like cosmetics and toothpaste still utilize triclosan, so read your labels carefully.)

    I am not saying hand sanitizer is a direct cause of these issues, but continuous exposure to these ingredients transdermally entering our bloodstream is something I am willing to minimize any chance I get.

    This shouldn’t mean that we have to stop our habit of being clean, take control of your health and make your own super simple DIY hand sanitizer with essential oils. Essential oils are a staple in my house for all my alternative cleaning solutions because they have been proven to be anti-bacterial and antimicrobial. Here’s a recipe I have been using from Dr. Eric Sileniski and I believe it’s a great alternative because it leaves my hands very soft, clean and I don’t find myself using it too much. I even use it as a body spray at the gym. My favorite essential oils with strong antimicrobial activity are organic tea tree oil and organic eucalyptus oil.

    DIY Hand Sanitizer Recipe

    What You Need

    Put 5 drops of essential oil through a container with a pouring spoutto get into your glass jar. Next, add a few drops of vitamin e oil or aloe gel and then add a few drops of witch hazel. Give the bottle a little shake and then put the water through the funnel until it reaches capacity!

    Sanitize your spray bottles and pour in your hand sanitizer. Spray some of your leftover alcohol into your bottles and let them sit until the alcohol has evaporated. Pour in your sanitizer.

    Label your containers. You don’t want any accidents where you or anybody else ingests your newly made hand sanitizer. Take the time to label your bottles. Continue living.

    Update: Because of the demand for sanitizer, during COVID-19, this recipe does not claim to kill viruses like commercial sanitizers, You have the option to replace the witch hazel with 70%of  91% isopropyl alcohol to kill viruses.


    Tired of feeling anxious, uncertain, or scared? Yeah, I am too. If you’re anything like the rest of us and have already lost countless hours watching the news, Googling symptoms, and managing minor panic attacks– then it’s time we collectively got our shit together and face time in quarantine like boss babes. A viral pandemic is pretty terrifying, but chances are, you’ve lived through harder times and you’ll live through this too.

    The biggest risk you may be facing right now is not making the most of your time in lockdown. Assuming you and your loved ones are healthy, it’s time to reprogram how you go about your day so that life, growth, and fun aren’t put on hold.

    Here are 7 tips to making the most of self-isolation that can fuel purposeful living even under the most uncertain circumstances.

    Prioritize Gratitude

    Everyone’s experiencing anxiety now more than ever before. It can feel as if it comes out of nowhere and can consume your energy. Sometimes it lasts 15 minutes, other times it can overtake your entire day.

    Get out ahead of anxiety by prioritizing the feeling of gratitude first thing in the morning. Let positive thoughts be your primary focus the first 30 minutes to an hour after waking. This can be done through prayer, meditation, or journaling. Let what you have, who you have, and all that you’re thankful for be the leading thought that guides your day. This is an ideal way to live under normal circumstances, but under the current ones an attitude of gratitude is paramount.

    Protect Your Mental Health

    Now is a critical time to protect and nourish your mental health. The method to sustaining a positive outlook may be different for everyone but it’s crucial that whatever it is, you do it regularly and consistently. If you need time alone to re-center, don’t feel guilty for locking yourself in the bedroom. Always take care of your mental health before you try to deal with others.

    Strengthen Your Immune System

    It’s time to up the green smoothies, max out your step count and top up on the supplements. It’s more likely you’ll let stress and anxiety wreck your immune system than catching coronavirus. So, enforce healthy habits will combat cortisol (the “stress” hormone that leads to weight gain and depression), to make self-isolation safer and as comfortable as possible.

    If you don’t already have a supplement regimen in place, here are a few to consider taking under these unique circumstances–some may require the green light from your physician.

    Alternative Supplements that strengthen the immunes defensive system:

    Natural Supplements to naturally sustain energy

    And above all, stay hydrated, eat as many raw fruits and veggies you can get your hands on, and exercise at least 3 times a week.

    Learn Something New

    If you’re not used to being in the house this often, quarantine can get really dull really quickly. But, you may never get the chance to be free of so many external distractions and time stealers which why this is an opportune time to learn something new.

    If you’ve ever wanted to learn how to speak conversational Spanish, be able to pick up a paintbrush and create, sharpen your dance moves, or bake that recipe you keep putting on hold–now’s your time!

    Support Your Community

    Once you’ve managed to find your own internal homeostasis, give back to a community that could use some of your positive momentum. You can support your community by 

    • Showing kindness and compassion every chance you get 
    • Order takeout from local restaurants to help keep them afloat
    • Donate goods you may have overstocked to the elderly
    • Or simply share something positive on social media to help cut through the sad news
    • Donate blood–always an easy and lifesaving option

    It’s important to protect yourself and your family at this time, but any chance you have to give back is an opportunity to raise the collective vibration and share much-needed comfort and hope to those who may struggle in finding it right now.

    Deepen Your Relationships

    Facetiming, texting, and phone calls are more prevalent now than ever and are a saving grace to escaping the knuckleheads at home who are probably driving you crazy. You may find old friends coming out of the woodworks and might even have to dodge an ex or two. 

    Staying in touch on a daily or weekly basis with your nearest and dearest will be immensely cathartic in getting through quarantine. You don’t have to entertain every message coming your way, but focus your spare time having meaningful conversations with your favorite people. You can even get a bunch of you together on a group video call. Digital parties are all the rage. Get dolled up, grab your favorite wine, and have an online ball with your besties!

    Let Yourself Be Lazy

    This is definitely not the season for type A personalities, BUT it’s time to make an exception for your obsession with productivity. Because somedays during quarantine, it’s just not going to happen. Even if you established the most well-rounded routine, including the tips found here, there will be a time or two, or three where you just can’t find the willpower to meditate, do yoga, read, or eat vegetables. 

    Somedays will look like living in your Pj’s, eating leftover pizza, and staring at a screen, and that’s okay. The important thing is to love yourself no matter what your days look like or if you lose track of the last time you brushed your hair or put on makeup. Skip the guilt trips and remind yourself that this won’t last forever. You can kick ass, prioritize, reorganize, and routine your way through another day.

    Change is the rule of life. As the pendulum swings to left, it must also swing to the right. Quarantine won’t last forever, so make the most of the time you’ve been given. When we all crawl out of our caves when this all passes, how will you re-emerge?

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