mamalates blog

Conference Survival Tips October 03 2016, 0 Comments

As I travel more and attend conferences this fall (including the Spinning Babies Conference and The Pilates Method Alliance Conference),


I have noticed that there is definitely a formula to staying healthy, feeling energized, focused and organized while traveling. Fresh air, movement (not sitting!), earplugs +  green drinks are a few of my "must haves".  I talked with Rachel Gustafson, Nutritional Therapy Practitioner with Soulpolish Nutrition about healthy snacks, sneaking in fresh food on the go and other tips for indoor conferences or extended hotel stays. She says "Mini crockpots are portable, easy to clean & great for oatmeal & soups!"  Who knew?  She offers up more wisdom a delicious date ball recipe and more below. 

Conference Survival Tips

Going to a conference and travel are hard on your body. Whether you have to travel there or not, we’re disrupting our daily routines, and asking a lot from ourselves to focus and learn new information. 

Here are a few tips to keep your body healthy and your brain functioning at its best. With just a little planning you can have healthful things on hand, to be at your best during the conference.

Keeping protein and a healthy fat source for snacking is important to fuel the body and brain.

1) PROTEIN ideas:

Raw seed and nuts
Individual packets of nut butters
Bars like: Larabars or Rxbars
Wild caught canned salmon or fresh water sardines
Fresh fruit like apples, bananas, avocados, berries, cuties

2) Staying hydrated is so important to keep your mind fresh, and body happy. We really need to be drinking ½ our body weight in ounces daily. Here are a few tips on keeping H2O handy:

Bring your own water bottle ~ Hydro flasks are great because they keep your water cold or warm
Throw some of that fruit you bring in for a change
Try a daily water tracker app, iHydrate or Waterlogged are good ones.
Herbal non-caffeinated teas to ease stress

3) Staying in a hotel?
Bring a soft cooler
Use that mini-fridge
Bring a small crock-pot if you can, and make over-night oatmeal, warm up frozen pre-made soups and/or meals, or anything else you can pack in your cooler


4) Self-care

Move your body, take time to breathe, and let your mind rest. Meditating for 5-10 minutes right when you wake up or in the evening can be very helpful to ease any stress, and help the mind prepare to work.
Eating and drinking immune boosting food or tea will keep your stressed immune system supported.
Raw honey
These are great options to support your immune system.
Limit refined sugar and processed food.



Here’s a great recipe for a simple snack.
They are full of protein and healthy fats to help you stay full and keep your brain fueled and ready to learn!

Coconut date balls

1 1/2 C Medjool Dates, pitted and soaked in warm water 5min
2 C plus 2 T unsweetened coconut flakes
1/4 C Almond meal
3 T Hemp hearts
1/4 t vanilla
1/4 t sea salt
1/2 t cinnamon
Preheat oven 325
Place 2 cups coconut flakes, dates, almond meal, hemp hearts, vanilla, sea salt and cinnamon in food processor and process until thick and sticky.
Place the remaining coconut flakes on a small plate.  Form the date mixture into little 1inch balls and roll in coconut.
Place on greased cookie sheet and bake 12-15min or until barely golden.
Storage- keep in refrigerator for about a week.
Add in ideas – chia seeds, nuts, nutmeg, dried fruit

Be well,
Rachel Gustafson, BS, NTP


   As a Nutritional Therapy Practitioner, I believe our bodies can heal themselves most effectively with a nutrient dense whole food diet.  Even though each of us has a unique system, we all share the same nutritional foundations of hydration, proper digestion, blood sugar balance, mineral and vitamin status and fatty acid balance. Through individualized assessment we can address your unique needs and get at the root cause of your health concerns.  I will guide and support you on your health journey to a more vibrant life. My private practice is located in Portland, OR, and I work with clients locally and distance. Please contact me at for a complementary 30-min consultation.