Here is a beautiful moment of a sunset in Puerto Vallarta, México.

These are the mindful moments when you take time to breathe and to connect with the world around you. Each night the sun sets and takes about 60 seconds to fall below the horizon. This gives you a moment to pause and reflect on the day that has passed. The beauty surrounds us and we can take time to appreciate it.

Traveling with health conditions doesn’t mean missing out on amazing culinary experiences. With proper planning and knowledge, you can safely enjoy local cuisines while managing your health conditions. Here’s our comprehensive guide to eating well while traveling with health conditions.

Before You Travel

Research and Planning

• Research traditional dishes of your destination
• Look up restaurants with nutritional information available
• Learn basic phrases about health conditions and food restrictions in local language
• Check if your destination has food delivery apps with nutritional info

Essential Phrases to Learn

• “No sugar, please”
• “Is this sugar-free?”
• “Can you serve sauce/dressing on the side?”
• “How is this prepared?”

Global Cuisine Guide

Mediterranean Cuisine

Best Choices:

One of the most common questions we get is “What should I pack?” After years of travel, we’ve refined our packing list to include items that make our journeys smoother, healthier, and more comfortable. Here’s our comprehensive guide to what we always carry with us.

The Essentials Checklist

Essential Documents

• Passport (valid 6+ months)
• Visas (if required)
• Driver’s license
• Travel insurance documents
• Flight confirmations
• Accommodation confirmations
• Emergency contact list
• Copies of all documents (digital & physical)

Health & Medical

• Extra batteries for medical devices
• Prescription medications (in original containers)
• Doctor’s note for medical supplies
• Basic first aid kit
• Pain relievers
• Anti-diarrheal medication
• Bandages and antiseptic wipes
• Insect repellent
• Sunscreen (reef-safe preferred)
• Blister prevention, toe sleeves, Amazon.ca | Amazon.com

Electronics & Tech

• Phone & charger
• Travel router Amazon.ca | Amazon.com
• Universal power adapter
• Portable charger/power bank Amazon.ca | Amazon.com
• Laptop/tablet & charger
• Camera & charger
• Headphones/earbuds
• Small surge protector
• Bluetooth speaker (optional)
• Copies of prescriptions
• Passport and visa copies
• Emergency contact list

Clothing

• Comfortable walking shoes
• Sandals/flip-flops
• Light jacket or shawl
• Weather-appropriate clothing
• Underwear & socks
• Sleepwear
• Swimsuit (if applicable)
• Hat/cap
• Rain jacket/umbrella

Toiletries

• Toothbrush & toothpaste
• Deodorant
• Shampoo & conditioner
• Soap/body wash
• Razor & shaving cream
• Hairbrush/comb
• Feminine hygiene products
• Contact lens solution/case
• Glasses/contacts
• Sunscreen
• Lip balm

Comfort Items

• Reusable water bottle
• Healthy snacks (nuts, dried fruits)
• Eye mask
• Earplugs
• Neck pillow
• Quick-dry towel
• Tissues/wet wipes

Organization

• Clear toiletry bags (TSA-friendly)
• Packing cubes
• Dry bags for electronics
• Small day bag/backpack Osprey backpacks | Amazon.com
• Zip-lock bags
• Laundry bag
• RFID-blocking wallet

Money & Security

• Credit/debit cards
• Cash (local currency)
• Emergency cash stash
• TSA-approved locks
• Money belt/hidden wallet
• Portable safe (optional)

Destination-Specific

• Beach: Beach towel, snorkel gear, waterproof phone case
• City: Comfortable city shoes, umbrella, city map
• Adventure: Hiking boots, backpack, first aid kit
• Cold weather: Insulated jacket, gloves, scarf, thermal layers

Pre-Trip Prep

• Check medication expiration dates
• Verify travel insurance coverage
• Research local medical facilities
• Download offline maps
• Install travel apps
• Inform bank of travel plans
• Set up emergency contacts
• Research local customs
• Learn basic phrases in local language

On-the-Go Essentials

• Hand sanitizer
• Pen
• Notebook/journal
• Plastic bags (for laundry/wet items)
• Reusable shopping bag
• Portable laundry detergent sheets

Pro Tips for Packing

1. Medication Management

• Pack medications in carry-on luggage
• Bring extra supplies in case of delays
• Keep a list of generic names for medications
• Research local pharmacy options at destination

2. Smart Organization

• Use packing cubes to separate clothing
• Keep medical supplies in clear bags for security
• Pack a small “emergency kit” in your day bag
• Label everything in multiple languages if needed

3. Climate Considerations

• Research weather patterns
• Pack layers rather than bulky items
• Include rain protection
• Consider humidity impact on medical supplies

4. Security Measures

• Use TSA-approved locks
• Keep valuable items in carry-on
• Make copies of important documents
• Use RFID-blocking wallet for cards

Special Considerations

For Long-Term Travel

• Prescription plans for extended periods
• International pharmacy locations research
• Medical supply shipping options
• Local medical facility information

Before You Go

Check medication expiration dates Verify travel insurance coverage Research local medical facilities Pack spare prescriptions Inform travel companions of medical needs Set up emergency contacts