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I’m back! I got a new Paleo shepherd’s pie meatloaf waiting for you below and I’m giving you some steps on a healthy post-travel reset!
Traveling takes it out of you. Period. I hate the actual act of traveling – the sitting around, flying and waiting. It throws off my schedule and my routine. But every single time I’m asked to travel my mind must completely go blank because I always jump at the opportunity. Maybe I’m being overly dramatic about my feelings towards it because I really do like seeing new places and experiencing the new things travel brings. I don’t know – the jury is still out.
Regardless, as I was sitting on the plane home, I couldn’t help but think of how much I needed a “reset.” The random food choices, lack of water, wine, sporadic exercise and spotty sleep all left my body tired and feeling very blasé. So while I clung to my aisle seat, I jotted down some post-travel reset steps to incorporate this week and share with you all!

Travel dehydrates – increase the water

Between the airplane and new destination – the environment alone does a pretty good job at drying us out – add that to the chaos of traveling and your mind being elsewhere – water becomes less of a priority and more of a “I’ll get around to it.”
Up the water.
Upon waking: consume 16-24 ounces of room temperature water (if you’re drinking coffee, add an additional 8 ounces)
Throughout the day: pack a water bottle and keep it full. Sip your water throughout the day, aiming for an additional accumulation of 24-32 ounces.

Prioritize sleep

If you’re like me, you’re up early to catch your plane, time changes, staying up late and sleeping in a new environment, all which adds to not-so-great sleep. Being sleep deprived causes a whole host of issues: sugar cravings, mood swings, headaches and fatigue.
Early to bed: plan to head to bed early (an hour + than you normally would). Grab a relaxing tea, some lavender essential oils and get yourself into a calm, sleep-ready state.
By prioritizing sleep, everything else will fall into place. Your diet will be easier to maintain, workouts will feel better and your mind and attitude will be clearer and more positive.

Greens, greens and more greens

For me, greens are the hardest things to come by when traveling. Unless you have a kitchen and food store at your disposal, the closest “green” I’m getting is some wilted iceberg lettuce on my conference lunch wrap. Not good.
Plan: incorporate greens into each meal, breakfast included.
Ex.: Breakfast: sauteed kale, sweet potatoes and eggs. Lunch: roasted broccoli and brussel sprouts with roasted chicken and onions. Dinner: asparagus, kale and broccoli and Paleo shepherd’s pie meatloaf (recipe below).

That good sweat

Nothing feels better than a good, hard sweat. Nothing.
Don’t let post-travel catch-up busy you too much that you can’t get in a few good workouts.
A good sweat is important, but it’s also important to keep the habit. If you let it go a week, that may turn into two … or three weeks. Don’t let it slide. Get to the gym. Sweat it out.

Mindfulness and meditation

Again, the post-travel chaos may be real and strong. Work emails, meetings, appointments … real life seems incredibly demanding after you’ve been MIA for a few days.
Be conscious and aware that this will happen.
Be a step ahead of it.
Give yourself some time to decompress, meditate or quiet the chaos. This will reset your mind and ease your stress.
And that’s it! Some steps to take post-travels to reset your mind and body!! 
Now for the tasty stuff – Paleo shepherd’s pie meatloaf
shepherds pie meatloaf pin
Paleo Shepherd's Pie Meatloaf
Serves 6
Comforting and filling with a touch of sweet and spicy
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Prep Time
15 min
Cook Time
45 min
Prep Time
15 min
Cook Time
45 min
  1. 1 lb grass fed ground beef
  2. 10 oz mushrooms, diced
  3. 2 tbs kite hill cheese - chive
  4. 2 eggs
  5. 2 tbs sir kensingtons special sauce
  6. 1 tbs sir kensingtons yellow mustard
  7. 2 tsp italin seasoning
  8. 2 tsp cayenne pepper
  9. salt
  10. 2 sweet potatoes
  11. 1/3 cup coconut milk
  12. 1 tbs coconut flour
  13. Sprinkle of salt and cayenne pepper
  1. Preheat oven to 375 degrees
  2. In a large mixing bowl combine diced mushrooms, ground beef, kite hill almond cheese, eggs, sir kensington's special sauce and yellow mustard, Italian seasoning, cayenne pepper and salt. Mix until evenly combined.
  3. Line parchment paper in a bread loaf and spoon meat mixture into the pan evenly.
  4. Place in oven and bake for 30 minutes.
  5. Meanwhile, skin and cube two sweet potatoes.
  6. Place sweet potatoes in a sauce pan, cover with water and bring to a boil. Boil for 15 minutes, or until potatoes are soft.
  7. Remove and drain the water.
  8. Place sweet potatoes in a blender or food processor with coconut flour, coconut milk and salt and cayenne pepper. Blend on high until mixed.
  9. Remove meatloaf and spoon sweet potato mixture on top.
  10. Return meatloaf to oven and cook for an addition 25-35 minutes.
  11. Let load set and juices reabsorb.
  12. Sprinkle with fresh green onions and enjoy!
  1. (when you remove from oven, you'll notice liquid around the edges - that's normal. Let the loaf sit and the liquid will reabsorb.)

 Buy special ingredients: Sir Kensington’s Special Sauce, Sir Kensington’s Mustard, Kite Hill Chive Cheese


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