It's finally summertime and that usually means well-deserved travel and fun. Travel and fun can make tough to maintain usual health and wellness habits though. Over the past few months I've been doing my fair share of running around and travel; as I prepare for my upcoming trip to LA I thought I'd share some of my tips to maintain wellbeing when usual resources or routine aren’t readily available.

Before I get into the tips of how to [try to] stay healthy while  traveling, I think its worth noting that much of these tips stem from minimizing stress in the body. And stress can be ANYTHING your body perceives as stressful; so that can include poor sleep from jetlag, poor quality or inflammatory foods (i.e. sugar and alcohol!), chemicals in the environment i.e. cigarette smoke, air fresheners/fragrance, smog... it doesn’t necessarily just have to be a mental feeling of “I'm stressed.”

Travel/moving/being out of your element is a stress to the body and finding ways to minimize that is KEY to staying in balance.

I put together a list of a few tips that I used to make traveling an overall healthier experience to stay well and glowing.

1.     Keep healthy snacks on hand. While airports and airplanes are getting better about including healthier options, they’re still not wide spread (and often not good + expensive!). Since being stressed uses up nutrients and effects the balance of good bacteria in your gut (which is important for immune function), having nutrient-filled foods will help your body deal with stress better. Conversely, eating poorly will create more inflammation, and therefore stress, on the body. If you’re going on a road trip, then all the more reason to make sure you well-equipped to avoid fast making any regrettable fast-food stops.


2.     Bring a jump rope and resistance bands. It’s like having a portable gym and especially useful if you don’t have access to a gym. Getting your blood flowing and breaking a sweat regularly is key for helping your body deal with the effects of stress.

3.     Be strategic with your supplementation. If you don’t have a condition that requires you to bring all your supplements/medications, I recommend including at least these 3:

  • A travel friendly probiotic to help maintain a healthy digestive tract which will keep your immune system healthy. Here is one I commonly take and recommend for travel.
  • Electrolytes to help you stay hydrated. I like these because they also contain ionic trace minerals. (Tons of different flavors to choose from)
  • Antioxidants to help you deal with the effects of stress because stress causes damage to cells known as “oxidative stress;” so antioxidants are basically anti-oxidative stress! This is one of my favorite antioxidant supplements. (Use code SUPERNADIA for 20% off!)

My favorite, clinical-grade supplements can be found here in my curated online dispensary. Get the access code when you sign up for my newsletter, and for the rest of summer get 20% off all supplements!

4. Focus on hydrating, antioxidant skincare. Especially if you're traveling via airplane travel can be dehydrating; when skin becomes overly dry it typically compensates by overproducing oils which leads to acne. Pollutants can further irritate the skin. To minimize the amount of products I'm carrying, I recommend products that are both hydrating and loaded with antioxidants such as a sheetmask or mist. And don't forget SPF!

5. Pack a silk pillowcase. This will help keep your hair "fresh" longer and your skin more hydrated because cotton pillowcases draw the moisture away from your skin and hair. The fibers from the silk keep the products you apply where they are supposed to be rather than on your pillow allowing you get the most out of your products. They also help prevent tugging so you minimize the formation of fine lines and wake up with a smooth, rested face. 

Follow along on social media to see some my favorite brands and products I'll be taking with me!


Magnesium is arguably one of the most essential minerals because of its various roles that have effects on every part of the body; it is needed by EVERY cell in the body. Its roles range from enzyme activation, muscle relaxation, cofactor for production of glutathione (which is the body's main antioxidant), adequate hydration, improves sleep quality and mood, helps prevent clot formation, inhibits fat formation.. ETC ETC. The list really does go on!

I truly believe there is no person that would not benefit from increasing magnesium intake. Especially because approximately 80% of people are deficient in magnesium. One of the reasons being that our soil is more mineral deficient than ever therefore making our food supply deficient. Not to mention, the standard american diet is lacking magnesium-rich foods, primary source being leafy greens, coupled with processed foods stripped of their nutrient content and a lifestyle that depletes magnesium (i.e. lots of coffee and lots of stress). 

Another reason for deficiencies being common is that routine bloodwork does not test for magnesium deficiencies and therefore subtle early signs of magnesium deficiency go unnoticed. 

Here are a few common signs and symptoms of magnesium deficiency: 

  • muscle cramping
  • muscle twitching (eye twitching too)
  • muscle tension
  • menstrual cramps
  • migraines
  • restlessness
  • anxiety
  • poor sleep
  • abnormal heart rhythm 
  • +more

While I do feel most, if not all, people should take a magnesium supplement, there are magnesium-rich foods that can be added to the diet as well:

  • seaweed
  • chlorophyll-rich foods (greens are the most concentrated source)
  • aduki and black beans
  • nuts and seeds
  • and my favorite: CHOCOLATE  *however the therapeutic effects come from consumption of cacao

Magnesium is a safe to supplement; should you buy one ensure it says "albion minerals" which basically means it is of high quality, is bioavailable and third-party tested. You can also get it in through the skin by taking epsom salt baths (which is really great for muscle cramping!). Shop some of my recommended brands from my curated online dispensary

Needless to say, magnesium is definitely in my top 5 for supplement recommendations-- you can read about the other 4 I typically recommend here.

If you're curious about your magnesium and nutrient status, book a free 15 min consult with me to learn about how you can check your micronutrient status.