My Travel Prep List

Travel is a key part of my work + life. Having lived out of a back pack for a year abroad and taken trips to numerous destinations over the years I feel like I’m finally starting to feel like I’m finally nailing down my favourite prep + pack list. Truth is, I used to write these list out on pieces of paper or my phone and then realized, I could just create a master list and refer to it each time. Simplify. I thought that I would share mine with you because who doesn’t appreciate a good list? I know I do!

Want a print out? You can download it here.

I’m always open to learning how to be more streamlined and efficient.

What would you add?


  • Confirm passport + travel docs are up to date (I confirm these when I book my trip or at least a month before I leave somewhere, if possible. No one like the last minute passport renewal rush..)

  • Add event tickets to your iphone wallet (I hate trying to search for these in my inbox the day of and when you add it to your wallet it will also add it to your calendar!)

  • Confirm bank + credit cards are good to go (You don’t want to get to your destination a realize you have a freeze on your cards because they flagged it as a suspicious purchase).

  • Purchase a data travel plan for your phone

  • Purchase local currency

  • Purchase medical travel insurance (if needed)

  • Update apps: Uber (use this code for $5 off your first ride). Airbnb, What’s App, Airline App, Weather app, Social Media, Square Space (so that I can work from my phone), Banking and Meditation apps

  • Download your favourite podcasts, Audible books +  music to your phone

  • Make room on your phone for photos + videos (nothing worse that that perfect moment that you can’t capture because- whoops- you’ve run out of space.)

  • Do laundry + clean bed sheets (who doesn’t like to come home to a fresh bed?)

  • Give yourself at home spa time to do your nails, get a trim and any face care

  • Look into local farmer’s markets, grocery stores and restaurants at your destination. You can find more tips for staying healthy while you travel in this my blog post

  • Buy or make travel snacks (Check out my list!)

  • Have a simple + healthy ready-to-pop-in-the-oven meal for when you get home

  • Set the vacation message autoresponder on your email + change voicemail

  • Clear computer desktop (coming back to a clean office + an organized laptop is key for productivity)

  • Check into flight (the night before)

  • Check the weather forecast at your destination

  • Arrange for transportation to the airport


  • Travel documents + wallet

  • Luggage: tuck a few cotton balls with ylang ylang + wild orange into pocket. My dream carry on luggage is Away but I also love my MEC luggage.

  • Use small travel bags and pack only one outfit per travel bag. Label each bag according to event. You can reuse them for dirty laundry. (Thanks for this tip HOL:FIT!) Don’t forget your bathing suit + workout gear.

  • Shoes: runners, sandals, dressy, flats

  • Jewelry

  • Body care items. I like to put my shampoo, conditioner, body wash, hand cream, On Guard hand soap in silicone travel size containers to save space. On Guard toothpaste + toothbrush.

  • Face care (Verage face wash + moisturizer, natural sunscreen, herbal lip balm), makeup (loving Elate cosmetics right now)

  • Natural bug repellant (make my own) or get doTERRA’s Terrashield

  • Book (hard to choose between the 3 I usually have on the go) or Kindle

  • Phone + laptop charger

  • Backup battery charger

  • Laptop + earbuds

  • Bluetooth speaker (most Airbnbs or hotels should have one but… just in case. Music is key for me).

  • Stainless steel water bottle + thermos

  • doTERRA’s Lumo or Brevi diffuser

  • doTERRA essential oils (See the go-to oils that I always pack) + Veggie caps.

  • On Guard hand soap + pump + On Guard sanitizing spray

  • My doTERRA Supplements: Lifelong Vitality (LLV), Mito2Max, PB Assist Probiotic, Terrazyme Digestive Enzyme + a bag of epsom salts to soak my tired feet or put in a bath at the end of the day.

  • On Guard softgels (for immune support)

  • Serenity softgels (for deep sleep)

Happy travels!



10 Healthy Nutrition Tips For Travel

I had this question from a client recently and I thought that I would share it here as I’m sure we have also come across this challenge.

"I'm going to be travelling over the next few weeks and I find that I’m away from home I choose foods that are convenient but don’t make me feel very good. Do you have any tips staying on track?"

While it can be simpler to navigate your diet when you are close to home, know that with a little bit of preparation, you can still enjoy travel without sacrificing your healthy habits.

#1 Prepare. Prepare. Prepare.

Yes, this seems obvious but let me tell ya, if you wait until you are hungry or stranded in an airport, you are going default to the most convenient, albeit less healthy option. And heck, you know you’ll pay a premium for it!

#2 On travel day: eat a large meal while you are on home turf.

#3 Bring your stainless steel water bottle with you- everywhere. Get a grown up lunchbox.. like a stainless steel bento box! Or a small cooler and a thermos for hot beverages.

#4 When you are flying or travelling- bring your own snacks- lots of them. I don't go anywhere without snacks.. because I hate being hungry.

#5 If you know where you will be staying, scope out the nearest grocery store + farmer's markets in advance and how far it is from where you are staying. Some of the better grocery stores have salad bar and fresh food options.

#6 If you are staying in a hotel, see if you have a mini fridge or could even rent a room with a small kitchenette. Airbnb's are even better for this.

#7 Be like my very savvy friend and put in an online food and snack order and have it sent to your hotel or Airbnb!

#8 Ask around on social media for recommendations for places that serve healthy food options. People love to share.

#9 If you are going to a more conventional restaurant, don't be afraid to (politely, and with expressed appreciation) mention your dietary restrictions and tell them what you would LIKE to eat (vs. making them guess). Most places are very accommodating and if they know how they can help you, they will. Even better, call ahead and let them know what you are looking for when you make a reservation.

#10 This is a whole other level but...consider bringing a handy kitchen gadget (magic bullet or hand immersion blender for smoothies or a hand held frother for your elixars. . This can easily pack in our suitcase (okay if you are willing to give up a pair of shoes.. but it's worth it, right?)

What would you add to this list?

My Favourite Healthy Travel Snacks

Keeping ourselves fuelled when we travel can be a challenge. But with a bit of preparation you can avoid getting “hangry” and resorting to overpriced and low nourishment convenience foods. I love food and have become a snack queen. (Yes, my carry-on is mostly filled with food. Lol)

Here are some of my favourites travel-friendly foods:

#1 Eggs or meat that that I cook in advance. (While jerky is a nice idea..unless you dehydrate it yourself there is often added sugar and preservatives- so just be aware).

#2 Fresh fruit or dried fruit (naturally dehydrated- no sulphites!).

#3 Vegetables: sunflower sprouts, cucumber, carrots, celery, bell peppers, beans, snap peas, kale chips, salsa, roasted sweet potato, and in a pinch- baby food packets.

#4 Seaweed (Seasnax or Dulse) are a satisfying salty snack. I also like making my own roasted chickpeas.

#5 Healthy Fats: olives, avocado (with salt +lime juice), nuts, seeds, nut butters, and nut butter to go pouches, collagen creamers (Vital Proteins), fat bombs, coconut milk, meat, and flakes. Take salad dressings or sauces with you in little bottles! The small travel silicone ones work well!

#6 Bars: Make them yourself or look at ones with real foods and no added sugar: Thunderbird bars, some Lara bars or consider making your own.

#7 Bring your favourite tea, dandy blend, 4 sigmatic mushroom blend, bone broth concentrate, miso paste and just add water to your thermos!

What would you add to this list?

DIY Natural After Sun Care Spray

S and I are packing for a few week end adventures. Since we are going to be spending a lot of time outdoors (and I like to be prepared) I’m putting my natural toolkit together. Thought I would share one of my favourites.
While sunburn prevention + smart sun exposure is always the first priority (see my previous blog post on sun exposure + what’s lurking in your sunscreen) this via the link in my bio), this nourishing + cooling “after sun care“ spray is still wonderful to have on hand if you are going to be spending your days out in the sunshine (and yes, it’s also great for those “whoops-I stayed-our-too-long-“ situations that can arise. :
☀️Peppermint is a cooling + refreshing oil that also has anti-inflammatory + analgesic qualities.
☀️Lavender is the “Swiss Army Knife” of essential oils. It’s great for all things calming + soothing. It is wonderful for first aid to support healing of the skin + maintain healthy tissue.
☀️Frankincense: “The King of Oils” and all things skin. Supports cellular health + reduces inflammation + restores the skin.
☀️Helichrysum: Is known as, “Liquid Bandaid” because it its ability to regenerate tissue + reduce scarring.
☀️ Blue Tansy is phenomenal for inflamed, angry skin. It’s being spotlighted in high end skincare regimens due to it’s affinity for the skin.
☀️Rose “The Queen” An Essential part of any skin regime that aims to maintain skin integrity.

(After Sun Care )
+ In an 8 oz glass bottle combine:

- 15 drops Frankincense doTERRA essential oil
- 15 drops Peppermint doTERRA essential oil
- 15 drops Lavender doTERRA essential oil
- 10 drops Helichrysum doTERRA essential oil
- 5 drops Blue Tansy (or Yarrow/Pom) doTERRA essential oil
- 5 drops Rose Touch (or Geranium) doTERRA essential oil
- 1 Tbsp Aloe Vera

Top with carrier oil (fractionated coconut oil, almond oil, avocado oil).

Shake before each use.
Apply to legs, arms, back.
Repeat as needed.