Always get sick on holidays? Here’s how to stay healthy

The week before flying

Dose up on Echinacea root. Studies show taking Echinacea for five days before and after a long-haul flight reduces the risk of catching something on the flight. Happy days!

The day before flying

Pack your own healthy plane food such as homemade protein bliss balls, raw chocolate and veggie sticks. Click here for more healthy in-flight snack ideas.

The day of flying

Try get some exercise in before your flight to get your blood moving. This is especially important if you’re getting on an international flight. Also be sure to eat a protein-filled brekkie with lots of green veggies and drink lots of water.

On the flight

Drink a lot of filtered water to boost hydration. Try adding some super greens powder to your water every couple of hours while flying. Trust me, you’ll feel the difference! Also be sure to pack a scarf or pashmina. When the air on the plane starts to feel cold or bothers your throat, breathing through your scarf or pashmina will reduce the risk of getting a sore throat due to the cold air.

After the flight

Drink lots of water, exercise that day and fill up on protein and veggies to assist your body in post-flight recovery. If you think you’ll feel jet-lagged, pack some Valerian. This will help you fall asleep (and stay asleep!) at your destination without feeling groggy the next day.

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Cassie Mendoza-Jones is a kinesiologist, naturopath and writer for women who feel stuck, unworthy and disconnected to themselves. In working with her, women move into what she calls “heartfelt harmony” – a state of balance, ease and vitality. Through her Heartfelt Harmony Society courses + guides, eBooks and free resources, she’s here to help you shake up your approach to self-care, self-worth and self-acceptance on every level, while making it all feel like nourishing yourself without feeling guilty for it is the simplest thing in the world. (Truth: it can be.) Her upcoming book with Hay House is due for release in early 2016, and her lessons and insights have been featured in publications such as Body + Soul, and on popular websites such as Sporteluxe,,, and She’s spoken at events and workshops around Australia for a variety of companies, including LinkedIn. When she’s not working with clients, or creating new books, online courses and programs, she’s getting lost in a good novel, hanging out in a cafe or suiting up for a yoga class. Meet Cassie + get ready to find the most balanced, centred version of yourself at and