I used to have a love/hate relationship with traveling. While I loved visiting and exploring new places, I struggled with anxiety about what I would eat and whether I would gain weight. I would always pack a variety of snacks, which served as my adult security blanket, filling most of my carry-on because I couldn’t risk my luggage getting lost and being left without my food. Only through my journey with intuitive eating have I been able to truly enjoy traveling and let go of this "blanket."
Traveling can be instrumental in healing from disordered eating as it offers many opportunities to challenge food fears, be flexible and spontaneous, and learn about other cultures and their food traditions. That being said, no matter where you are on your intuitive eating (IE) journey, traveling can introduce new challenges and anxieties. It is my hope that today’s post can help you to learn ways to travel with ease in your IE journey.
On a daily basis I am mindful about staying hydrated and trying to eat a variety of fruits, vegetables and proteins. I've found that the key to eating while traveling for work or on vacation is realizing that nothing actually needs to change from your usual day-to-day eating. Why? Because it can still be normal eating, as if we were never exposed to diet culture. This mindset shift is powerful. If we eat without food rules in our regular life, honoring our preferences and hunger/satiety levels with flexibility, why should our eating look any different while traveling?
Here are a few thoughts that help me travel with ease:
One meal will not make or break your health. In fact, one day, one week, or even several weeks of eating won't significantly impact your health. It's what you eat consistently over time that matters, so perfection isn't necessary!
Vacation and traveling are great times to unwind, let others serve you, and enjoy new foods. If you find yourself stressing over eating out of routine, remember that your body is resilient and doesn’t need a rigid meal plan. Variety is beneficial, and your health will not be compromised by enjoying tasty food on vacation.
You don’t have to finish your plate. Do what feels right for you! The less you restrict foods at home and in your everyday life, the easier it will be to listen to your body and honor your fullness when dining out on vacation. There’s no right or wrong—if you want to finish your meal, great! If you don’t, that's also great!
Enjoy the travel experience. Make a list of all the positives and things you will enjoy while traveling. Top on my list are relaxing, having time off, and exploring new places.
Push away negativity. Our minds are incredibly powerful—what we think affects our emotions, which then affects our behaviors. To change the way you feel and act around food when traveling, start by cultivating a positive mindset.
By embracing these ideas, I hope that you can travel with ease and enjoy your vacation without the anxiety that often accompanies food and eating while away from home. As a licensed Clinical Behavioral Therapist and an Intuitve Eating Counselor, if I can help you to feel better about yourself and make positive changes, feel free to contact me at rachel@livehealthynyc.com