How to Make Good Food Choices When Traveling

Travel is of paramount importance to families during the summer. Finally, time to relax, enjoy each other’s company and take a break from the rigmarole of everyday routine.

Healthy road trip food

No school, no work, just fun in the sun!

Despite the care-free attitude summer holiday and travel gives us, finding healthy food while traveling can prove to be a rigorous task.

You take such care throughout the year to plan healthy eating for your family, so how can you continue the trend when you are on the road?

Healthy food on the go

Start by allowing yourself a bit of guilt-free leeway. You can try your best but do not stress or feel guilty if there are days where fast food and a couple of margaritas by the pool get the best of you. Guilt ads stress to the mixture which attacks your adrenal system and leaves you worse off.

So enjoy!

Healthy travel food

Secondly, do your best. There are easy ways to mitigate the amount of unhealthy food consumed, which not only keeps your body healthy it also helps keep the bank account healthy.

Start by researching ahead of time where the local markets and healthy restaurants are, and plan your routes accordingly. You will probably find some places that inspire you that you are keen to experience!

Healthy picknick ideas

Feel free to ask the locals where the healthy, fresh spots are. They will be able to direct you to places you may otherwise never find, and you will get a real feel of the local culture as well!

If you are traveling by car pack a cooler with snacks; that way you avoid spending so much on the gas station munchies. Pack sandwiches, granola bars, fruit, seeds, nuts, dark chocolate, salads and dried fruit.

Healthy road trip food

Stay hydrated! Drink lots of water while you are driving, flying, hiking, biking, swimming, dancing, however you are moving.


Traveling by air? Bring an empty water bottle in your carry-on luggage and fill it at a fountain once you go through security – or have the flight staff fill it for you on the plane. This will be a cost savings as you won’t need to purchase bottled water. Those $3.67 water bottle purchases add up quickly for a single person, not to mention a family. Also you can find water bottles that filter the water for you, which is an added bonus if you want to go the extra step to ensure you are drinking cleaner water.

Last summer Well and Good NYC published an article titled: How to eat healthy on the road, in the airport, and at the beach.

They also had some similar tips. Author Jared Koch from Founder and CEO of Clean Plates mentioned to pack breakfast food as the first meal of the day is so important. He suggested packets of oatmeal, and almonds, which can be made quite easily, even in a hotel room, with hot water and a paper cup (or you can pack dishes if you are really serious).

Travel vitamins

The article also suggested bringing vitamins along. They are easy to pack and will keep everyone’s immune systems strong.

Mostly, don’t be afraid to be curious and explore the environment, not just settle for the first restaurant you set your sights on. By packing small snacks, you can curb the hunger pangs while you hunt for the diamond in the rough!

Happy healthy summer

Enjoy your travels this summer! Be safe and have fun!


Winter Fun and Fitness for the Whole Family

It’s March! Finally the days are getting longer and the prospect of spring is on the horizon. Of course, in Calgary you never know just how long winter will be, which is why it is important to embrace it while it’s here.

Winter fun Naturopathy

To rid the household of cabin fever there are many activities suitable for the whole family that embraces the outdoors.

Getting outside for some exercise is great for everyone’s physical health and also mental wellbeing.

So let’s take a look at some of the options:

Bowness Park Skating Rink


Did you know there are over 34 outdoor volunteer operated, community skating rinks around town? This means it is free to go as a family. All you need is skates of course.

No skates? Well, you can buy skates new or used or you can rent skates for a reasonable daily rate.

There are even skating events around town to promote community engagement!

In Bowness there is free family skating Wednesdays, 10:15 – noon, Thursdays, 10 – 11:30 and Sundays, 11 – noon. For more information call 403-288-8300 or e-mail

Coming up this Sunday, March 3rd is a skate party at the Killarney/Glengarry Community Association.  Visit for details.

Festival Wknd Yoga @ Prince's Island Park. 2012 Calgary Folk Music Festival.


Okay it’s not an outdoor activity (well it can be) but it sure is good for the mind and body …. YOGA!!!!

Ranchlands Community Association hosts yoga for the whole family:

Beginners for Adults:                                          Wed 1 p.m. to 2 p.m.

Chair Yoga for Adults:                                         Wed 2 p.m. to 3 p.m.

After School Yoga for ages 6-12:                  Wed 4 p.m. to 5 p.m.

Family Yoga Ages 5+:                                           Wed 5 p.m. to 6 p.m.

Yoga-nastics for ages 6-12:                               Wed 6:30 p.m. to 7:30 p.m.

Adult Fun Yoga for ages 16+:                          Wed 7:30 p.m. to 8:30 p.m.


Visit for more details.

Calgary toboggan health happieness


Tobogganing is a weather dependent activity as it requires a nice snowfall to really be a lot of fun. Next snowfall bundle up in hats and mitts and snow-pants and get out there! Look for a hill or slope near you.

Caution; Make sure your hill of choice is far away from busy streets or traffic of any kind.

Ski Calgary health holistic

Skiing and Snowboarding

Growing up my Dad always said, “A bad day in the mountains is better than a good day in the city,” what he meant was any time spent in the mountains was always a blessing. Living in Calgary we grew up so accustom to spending time in the Rocky Mountains.

One way to thoroughly enjoy the outdoors and get some good exercise is to go skiing or snowboarding. A day trip to the mountains may require a bit more planning and a greater financial investment, however the payoff is immense.

Visit any of the local ski hills, Sunshine, Lake Louise, Nakiska, heck even stay in town and visit Canada Olympic Park (COP).

New to the sport: lessons are available at most ski hills and privately as well.

Winter exercise calgary

Above are just a few ideas to get the family out and active! Other activities may include snow-shoeing, cross-country skiing, or ice-climbing for the more adventurous ones.

The point is, get outside in the fresh air and enjoy winter while it is here! It will clear the feeling of cabin fever winter can sometimes give us, and it’s good for our physical health also!

Are you organizing any fun outdoor activities? Please let us know so we can all have fun together and build a stronger community.  Just comment below!


7 Healthy Holiday Habits

The holidays are always a stressful and busy time of the year. It is also when we tend to get the most run down and therefore end up getting sick. Here are a few tips that can help you get through the holiday season, hopefully healthy and happy.

Don’t skip meals, especially breakfast. A regular meal schedule will allow you to be less famished and tend not to over-eat.

Get enough sleep. It is recommended that you get atleast 8 hrs of sleep per night. Try to go to bed at the same time and get up at the same time everyday.

Drink water. Keeping hydrated will reduce cravings as well as help the body flush out the toxins.

Eat before the party. Eating a meal or snack before a party lessen your chances of overeating at the party.

Go easy on the alcohol. For every glass of wine, beer or spirit, have a glass of water. This will help you to stay hydrated as well and help to cut back on the number of drinks that you have.

Don’t snack on candy. Sweets can cause a blood sugar spike that will affect your mood and as well cause the highs and lows of energy. If you still have halloween candy in your house throw it out!

Get active as a family. The holidays are family time. Get out and enjoy what your surroundings have to offer 🙂

Be it a spiritual time, a family time, or just a relaxing break – From all of us at Docere Wellness Centre, we wish you a healthy and joyful holiday season.

If you feel like taking the next steps towards a healthier lifestyle check out our website at and get a daily dose of a healthy mentality by joining us online.