The Epic Travel Salad – My New Roots
When I saw the number, I couldn't believe it: 29 hours. It was definitely going to be one of the longest travel days of my life. I've been to Bali twice before, but always from Copenhagen which is about half the distance from Toronto. I almost thought about it for a second because spending so […]


When I saw the number, I couldn't believe it: 29 hours. It was definitely going to be one of the longest travel days of my life. I've been to Bali twice before, but always from Copenhagen which is about half the distance from Toronto. I almost thought about it for a second because spending so much time sitting upright seemed like it might end me, but retreats were reserved and there was no hindsight!

I knew what would get me through, and it was food. Lots of delicious, nourishing and consciously created dishes. I always always Make it a point to prepare meals for traveling, because eating a mini mystery munch in the microwave seriously kills my mood. Plus, the amount of calories in one of those airplane trays is barely enough to get me through a romcom and you know I watch at least five in a row.

When you are about to face any length of time on an airplane, there are a few things to consider. First, fill your snack with moisturizing foods: cucumbers, romaine, peppers, carrots, apples, oranges, celery, berries, grapes, and melon. Depending on where you are going, it may be useful to have the fruits and vegetables already prepared or sliced, as some countries will not allow you to bring whole fruits and vegetables, but they will allow you to bring them if you wish. they seem ready. eat. It sounds crazy, but it works!

I love having huge vegetable salads with lentils and / or whole grains to keep me full too as I tend to stress-eat when I'm in transit and I'll totally mow a bag of crisps if they are placed in front of me (okay, sometimes I also eat these crisps, and that's fine too, but I notice that it always prolongs my jet lag). For other hearty cravings, I love my almond flour cookies, nuts such as pistachios or walnuts, and granola - especially crossing so many time zones, which requires things for breakfast. Vegetarian sticks are also good light dishes that keep my cravings for crunch under control.

As you can see in the photo, I bring my food in reusable containers, I use washable wooden cutlery and a straw, all of which are handy to have once at my destination for my own cooking and storage. I also always have my 800ml water bottle with me when I travel. I've mentioned this in previous articles, but it bears repeating: jet lag is exacerbated by dehydration, and drinking about half a liter (16 oz) per hour of flight will make such a big difference, you could never feel the jet lag again. I used to suffer terribly from exhaustion for days after the trip (which really ruined my trip when it was short), and now that's okay. I walk in, wait for a slightly appropriate time to go to bed, and wake up feeling as normal as one would hope. Yes you will have to befriend the flight attendants as they are the water keepers but go visit them in the back of the plane every now and then for a recharge, treat them like humans, and you'd be amazed at how accommodating and helpful they are. Also, be sure to refill your bottle before you land, as you never know how long it will take to get through customs, baggage claim, and the taxi line. It always pays to have hydration on hand.

Avoid airplane food if you can, as it is too salty and often contains added sugar. Our taste buds are actually less receptive at high altitudes, due to low air pressure, low humidity, and high levels of white noise. Yeah - it's a real thing. The way our brain interprets flavor signals is altered, therefore, things taste different, so airlines increase the levels of salt and sugar in their foods to make them taste like they would at the level. of the ground. If you ate that travel-size “chicken or pasta” at your dining room table, you'd be surprised how over-the-top the flavors were.


Why is this the most epic travel salad? Because he has everything. The. Things. Rich and hearty beets, lentils rich in protein and satiating, fillingbut that won't leave you feeling stuffed. And because of all that less potent flavor stuff at high altitude, I made a point of adding as many potent tastes as possible. Lemon, pomegranate, parsley, cumin seeds, and olives are like flavorful fireworks that you can safely light at 30,000 feet. There is certainly a Middle Eastern vibe, and the multitude of textures ticks every box. You don't want your mouth to get bored as you rush through the sky, and this combination will ensure that every bite is a surprise party.

Olives that come without their pits are often mushy and less flavorful, so I always choose to remove them myself or leave them until I eat them. The problem with leaving the pits in the olives in this situation is finding a place to put them on your little real estate table (the airsick bag is a great option, suffice to say ... and yes I have really thought of everything). If you want to remove them first, it is easiest to do this by crushing the olive with the flat side of a knife blade and then simply removing the pit. You can roughly chop the olives from there.

If you don't have black lentils, Le Puy or French lentils work just as well, with green and brown lentils as a passable alternative. I don't dig these types of lentils in salads as they tend to be watery and dilute the flavor of the dressing, but if that keeps you from making a special trip to the store, use them of course.

And normally I wouldn't include allium in an airplane salad, as your neighbors might give you smelly eyes when you open your lunchbox, but I tempered their potency by marinating them lightly. This is done in the same container you are going to put your salad in, preceded by mixing the dressing directly in there. Easy peasy!

Guess I should mention that this salad isn't just delicious on a plane - it's also fabulous to taste at ground level. Perfect for road trips, picnics, school or office lunches, just be sure to do it the night before so all the ingredients are fresh. If you travel with this hot salad, it might spoil during transport.


It might be a little weird to have a travel salad as the first post of the year, but I'm a little tired of the whole “new year, new you” rant. People expect me to talk about cleansing or detoxing in January, and while I'm all for thinking and re-evaluating her lifestyle choices, I miss the story that day one is a bit boring. of the new year is the time to atone for all our eating sins. Why do we need a specific day to act as a reason to start treating ourselves well?

If there is a New Years resolution to step down from this job, it should be to resolve to make yourself delicious food whenever you go anywhere. Avoid overpriced cooked meals, however healthy they may be, because nothing sold in a package will always be comparable to the freshness or high vibrational energy of foods that you have lovingly prepared for yourself. Case closed!

If you want more travel food recipes, tips and inspiration, check out my previous two posts. here and here.

The Wild Heart High Spirit Retreats start tomorrow, and I can't wait to embrace each of the women who have traveled from all corners of the earth to join us here in Bali. We will eat the most delicious food, practice yoga, dance, laugh, learn and celebrate the joy of living together! We have a space left for the second week, so if you are interested in joining us in a tropical paradise, please visit our site for more information.

Peace and blessings for an abundant, healthy and vibrant year ahead. Thanks to be here. I love you.

xo, Sarah B


tera set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a saine diet sooner than you think.

Simplify. Instead of being overly concerned with counting kcal or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make saine choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious

Start slow and make changes to your eating habits over time. Trying to make your diet saine overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad ( full of different color vegetables ) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more saine choices to your diet.

Small Changes Matter. Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a saine diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Drink Water. Consider water as one of the central components to your diet. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

People often think of saine eating as an all or nothing proposition, but a key foundation for any saine diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a saine body.

Try not to think of certain foods as “off-limits. ” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

Think smaller portions. Serving sizes have ballooned recently, particularly in brasseries. When dining out, choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. Visual cues can help with portion sizes—your serving of meat, fish, or chicken should be the size of a deck of cards. A teaspoon of oil or salad is about the size of a matchbook and your slice of bread should be the size of a CD case.

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating vêtements. Eating in front of the TV or computer often leads to mindless overeating.

Chew slowly. Take time to chew your food and enjoy mealtimes, savoring every queue. We tend to rush though our meals, forgetting to actually taste the flavors and feel the compositions of our food. Reconnect with the joy of eating.

Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Eat breakfast, and eat smaller meals throughout the day. A saine breakfast can jumpstart your metabolism, and eating small, saine meals throughout the day ( rather than the standard three grande meals ) keeps your energy up and your metabolism going.

Fruits and vegetables are the foundation of a saine diet. They are low in kcal and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a peu of five portions each day.

Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add saine sweetness to your meals and reduce your cravings for other sweets.

Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The antioxidants and other nutrients in fruits and vegetables help protect against certain variétés of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Choose saine carbohydrates and fiber sources, especially whole céréales, for long lasting energy. In addition to being delicious and satisfying, whole céréales are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole céréales tend to have a healthier heart.

Healthy carbs ( sometimes known as good carbs ) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels durable.

Unhealthy carbs ( or bad carbs ) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Include a variety of whole céréales in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your préférés.

Make sure you’re really getting whole grains. Be aware that the words stone-ground, multi-grain, cent pour cent wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U. S., check for the Whole Grain Stamps that distinguish between partial whole grain and cent pour cent whole grain.

Try mixing céréales as a first step to switching to whole grains. If whole céréales like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to cent pour cent.

Avoid refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts ( like almonds, hazelnuts, and pecans ), and seeds ( such as pumpkin, sesame ). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce force mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new alternatives for saine mealtimes. Beans : Black beans, navy beans, garbanzos, and lentils are good options. Nuts : Almonds, walnuts, pistachios, and pecans are great choices. Soy products : Try tofu, soy milk, tempeh, and veggie burgers for a change.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole céréales, and vegetables. Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Calcium is one of the key nutrients that your body needs in order to stay strong and saine. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Dairy : Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese. Vegetables and greens : Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms. Beans : For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips : Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit ! Try sparkling water with lemon or a splash of fruit juice. Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

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