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!


Nutritional supplementation can be a touchy issue-- some people are all about it, others don't see the need and some will argue we can get everything we need from eating & living well... That may have been the case in the past but the sad reality is that's no longer true. 

We are exposed to more chemicals than ever before which deplete nutrients and have left the soil where we grow food devoid of minerals and nutrients that were so abundant before. 

Then there's modern lifestyle that needs to be factored in; we're constantly on the go, stressed and as a results not absorbing nutrients as efficiently, eating processed foods that are fast and convenient, excessive caffeine consumption to keep us going.. all of which further deplete nutrients! 

As if that's not enough, as a society, we take medications for EVERYTHING and many of these deplete nutrients. One common example: PPI's (proton pump inhibitors; a class of medication commonly given for acid reflux) and metformin (medication given for diabetes, PCOS) both deplete B vitamins. 

All that to say: we could probably all use some supplementation. If you need a place to start, check out my post on magnesium and browse my curated online dispensary. Need further support? Schedule a complimentary consult and learn more about customized supplement packets tailored to your needs. 


I think one of my favorite things about summer is keeping cool and refreshed with a nice smoothie. Spring and summertime bring about so many delicious seasonal crops that are naturally cooling and refreshing to the body (and detoxifying as well!)

This recipe is my go-to during warm weather with ingredients focused on cooling the body while nourishing healthy glowing skin and boosting overall wellbeing by supporting the body's own detoxification pathways. 


  • Raspberries: great source of antioxidants, particularly ellagic acid which is known for its anti-aging and anti-cancer properties. Also helps to preserve your existing collagen!
  • Apples: great source of a fiber called pectin (it's highest levels are found in the skin so make sure you leave that on!) which helps with digestion and supports weight loss.
  • Cucumbers: VERY hydrating for the body, made up of 95% water. Hydration is crucial for plump, glowing skin. Also high in fiber and helps fight inflammation.
  • Collagen powder: the building block for healthy, firm skin/hair/nails; for healthy digestive lining, for healthy joints. (optional; be mindful collagen usually comes from cows so if you have a dairy sensitivity finding a marine or plant based source might be a better option for you!)
  • Coconut water: a great source of electrolytes to help keep the body balanced and hydrated during times of high heat and sweating.
  • CBD oil: to promote a calm mood, reduce inflammation and some report improvement of acne as well!


In a high-powered blender, mix in:

  • 1-2 handfuls of raspberries (fresh or frozen)
  • 1/2 an apple with the skin (i prefer green apples for their tart flavor)
  • Juice from 1/2 a lemon, fresh
  • 1/4 cucumber with the skin
  • ~1 cup of coconut water (add more or less depending on desired thickness)
  • 1 scoop collagen 
  • 1-2 dropperfuls CBD oil (I like the one from CW Hemp; you can purchase that from my online curated dispensary)

Blend till smooth and enjoy!


When you think of hormones and your period, what's the first hormone that comes to mind? Most people think of estrogen. When we have too much of this floating around, there's a group of fairly common (not to be confused with normal!) symptoms that, collectively, are known as "estrogen dominant symptoms." You see things like: PMS, heavy and/or irregular periods, cramps, endometriosis, breast lumps or tenderness, weight gain, migraines, acne correlated with your cycle. 

Too often, I hear from women that have had these symptoms dismissed because blood labs came back "normal." But here's the thing about estrogen: your hormone levels in the blood may be normal BUT hormones need to be metabolized (or broken down) and taken out of the body (this is what detoxification does or is supposed to do).. If your hormones are being broken down and recirculating in the body rather than clearing out, you will experience the symptoms associated with estrogen dominance. 

So who or what is responsible for clearing out hormone byproducts? Your digestive process, namely your liver. If you didn't know, you don't need green juices or specials teas to "detox" --your body is so amazingly designed that it has built-in detoxing abilities. The liver, being the main detoxification organ, is basically a filter but when we overload it faster than we can clear things out, it starts to "back up" and not work as efficiently. And you end up seeing issues such as hormones recirculating in the body. It is important to nourish the liver and give it what it needs/remove what it doesn't to get it working efficiently again (not sipping juice and tea all day long --the detoxification process actually needs adequate protein intake as fuel).

The other part of all this is that these re-circulating hormone breakdowns end up messing with the intricate feedback, or communication, between your other hormones like your thyroid. Or vice versa-- your thyroid could be off and messing with your other hormones (not just estrogen). Without a thorough intake and the right testing, this can be missed and you're left confused and chalking up these symptoms as "normal" for you.

A little story for you:

Before starting my medical career, I was starting to experience things like PMS & cyclical migraines which I had NEVER experienced before! And I distinctly remember my mom forcing me to go see a doctor and me finally going and being brushed off-- "it's normal, it's just due to your period." That stuck with me because I knew what normal was for me and my normal, thank God, had never included pre-menstrual symptoms. Once in school, I started to see the connection between food, my hormones, my emotions, the importance of testing and individualized treatment. What worked for me may not work for you.

It pains me to see women given the wrong advice or not thoroughly listened to to find the source of their concerns. Some tips: 

  • Do your research but also be careful with webMD and the internet; it's a slippery slope
  • Work with a doctor who gets it
  • Follow your gut instinct- if something doesn't feel right, you don't need to just accept it

If you're interested in discussing a bit further with me, feel free to schedule a 15 min consult with me; they're always complimentary!