#13 How to Stay Healthy When Traveling for a Conference

#13 How to Stay Healthy When Traveling for a Conference

Today, I’m talking about how to eat and live healthy when you’re traveling (without letting it take over your trip).

Why travel? Even though we work online in the digital space, most of us are building relationships by flying or driving to conferences, meetups, and events every year. And, of course, vacations are essential to your self care.

“Ladies, I need some advice/suggestions on eating well for travel. I’ve got two upcoming trips (yay!) but I don’t want to lose the amazing habits Adria has helped me to create.” – Nina

We had a discussion about this in the Feed Your Hustle Facebook group a while back. I figured it was perfect timing for this episode in light of the holiday weekend and that I just returned this week from traveling to Dallas for Nathalie Lussier’s Off the Charts Live conference, a meeting of 200 incredible heart-centered female entrepreneurs.

Listen above or scroll down for recommended travel tools, grocery lists, and hotel room recipes.

“The goal of healthy travel is to keep your energy flowing and avoid that tired, weighted down feeling that comes with lots of sitting and heavy foods.” – Adria DeCorte 

In today’s episode, you’ll learn:

  • How to eat healthy when traveling by plane with only a carry-on bag (including what to bring and what to purchase when you arrive to make it easy!)
  • The healthy snacks and food tips Feed Your Hustle community members swear by (and a surprising idea I never thought of before!)
  • Tricks to keep your energy flowing with movement without even touching the hotel gym
  • Exactly what to do before you arrive to make it easier to eat healthy during the rest of your stay
  • What I do to feed my hustle if the conference is serving lunch or I’ll be eating out regularly

Mentioned in this episode:

Travel Tools, Grocery Lists, and Recipes 

Resources I use all the time for travel to save you time and help feed your hustle.

Road Trip Packing for Healthy Travel

Carry-on Flight Packing for Healthy Travel

My Travel Grocery List:

  • apples
  • almonds
  • bananas
  • hemp seed
  • bagged baby spinach
  • bagged baby kale
  • romaine hearts
  • cucumbers
  • carrots
  • hummus
  • simple salad dressing (balsamic)
  • cans/boxes beans (and can opener!)

Easy Hotel Room Oatmeal Recipe

Ingredients:Travel Oatmeal

  • 1/2 c. rolled oats
  • 1 tbsp chia seed
  • 1 ripe banana
  • opt. coconut flakes, cinnamon, cacao nibs, raisins


  1. Make hot water with the hotel room coffee maker.
  2. Soak oats in enough water to moisten them.
  3. Mash the banana (it will release liquid) and add chia. Let sit 5 minutes to gel up.
  4. Mix together and add optional toppings. Serves 1. Enjoy!

No-Fuss Hotel Room Salad Recipe

  • 1/2 bag greens mixTravel Salad
  • 1 cup beans (from box or can – bring can opener)
  • 2 tbsp hummus

Toss together ingredients. Serves 1.

Now your turn.

How do you travel healthy? What tips are you going to implement on your next trip?

Go ahead and share in the comments because I want to know!

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Warmth and joy,


P.S. Loved this episode? Leave the podcast a 5 star rating or review in iTunes. It only takes a second but will help this much-needed community conversation reach your sister entrepreneurs!

P.P.S. Next Friday in #14, I talk with a psychic (skeptic or not, you’re going to LOVE her!) about using intuition to accelerate your business, drawing in clients that don’t drain you, the easiest way to incorporate meditation into your morning to allow intuitive hits to come through (even if you’ve got kids bugging you), and so much more!


Adria 300pxHI!  I’M ADRIA DECORTE, M.S.,

As an Architect turned Plant Scientist turned Healthy Living Strategist, I help female entrepreneurs who don’t want to choose health over hustle make healthy living part of their business plan.    


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Hi! I’M ADRIA SOPHIA, Message Clarity Guide, TEDx Speaker, and host of the Quiet Messenger Podcast. I lead cozy Messenger Masterminds where I help introverted women leaders & sensitive souls tap into the message that moves them then clearly & courageously share it so they can call in their people…and their next level of impact.


  1. Paul says:

    Great tip about eating healthy when traveling by plane with only your carry-on bag. Its so easy to fall into bad habits with airline food!

  2. Emma says:

    This is very helpful Adria! Usually business trips are hectic, it’s a whole day event and by the time it’s done, all tourist spots are closed. No leisure time. Not to mention, work doesn’t stop after the conference, you need to make a report and end up stuck in your hotel room. The recipes are not only healthy and will give you energy but the grocery list is also very easy, I can find everything in a convenient store. So thanks, really, a lot!

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