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14 Ways to Protect Your Gut Health While Traveling

Published

3 months ago

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Whether we’re planning an overseas dream vacation or a quick weekend getaway, gut health isn’t usually at the top of our to-do list.

But you don’t have to be a globetrotter to know that when tummy troubles hit out on the road, it can make travel miserable. Even if you normally have a gut of steel, it’s easy for it to go haywire even when traveling from state to state.

In this article, we’ll discuss how you can protect your gut health and prevent digestive dilemmas from ruining your vacation. 

Why Does Gut Trouble Happen? 

It’s incredible to think about, but our digestive tracts (aka the gut or “microbiome”) are home to a system of microorganisms totaling approximately 100 trillion cells housing up to 2000 types of bacteria (1).

Referred to as probiotics, these beneficial bacteria: 

  • Promote good digestion and regularity (2).*
  • May boost mood (3).
  • Strengthen and nourish the gut lining (4).* 
  • Produce vitamins like Vitamin K and B12 and help with the absorption of nutrients. (5, 6).*

These “good bugs”  living inside mostly our large and small intestines make up 70-80% of our immune system and are our frontline defense against harmful pathogens and microbes (7).

But when you’re traveling things like stress, changes in diet and jet lag can throw your gut out of balance. This can cause unpleasant symptoms like constipation, diarrhea, bloating, gas, or nausea (8). 

Taking care of your gut health when you’re traveling can be challenging.

Here are some tips to help you support your gut health on the go!

1. Stay Hydrated

Drinking plenty of water is essential for gut health. And it’s especially important while traveling to hot or dry destinations. Traveling by air? The dry air inside the airplane can encourage dehydration before you get to your destination.

Water helps the body flush out toxins, prevent constipation, and maintain the balance of your gut flora. Staying hydrated will also help you recover better from jet lag. 

Check that the water is filtered and safe to drink at your destination, particularly if you’re traveling abroad. When in doubt, stick with bottled water. If the local water isn’t safe, ice cubes can be contaminated too. 

Aim to drink at least 2 liters of water per day. But you may need to drink more if you’re drinking beverages with caffeine and alcohol that can dehydrate and irritate your gut.

With a 95 percent water content, coconut water is a hydrating and healthy alternative to water. It’s also healthier than processed fruit juices, sports drinks and soda, which have added sugar and preservatives. 

Coffee is fine in moderation. But over 2 cups which can have 200-300 milligrams of caffeine will trigger dehydration. Switch to decaf or sip herbal teas instead.

 💡 Tip: Pack your favorite herbal tea bags so you can have a flavorful coffee alternative to keep you hydrated on the go.

2. Support Your Immune System with Vitamin D

Studies have shown that vitamin D supplementation can significantly strengthen gut cells, the immune system and improve the diversity of our gut biome (9). And the more diverse our microbiome, the healthier we are.

You can get vitamin D mostly from exposure to sunlight and in smaller quantities in foods like fatty fish (salmon), egg yolks, cheese, and fortified milk or cereals (10). 

Vitamin D supplements are the best and safest way to get the “sunshine vitamin” we need while traveling. This is especially true if you don’t plan on spending much time outdoors on your trip.

3. Supplement With Zinc

The beauty of traveling is that it exposes us to new things. But along with exciting places, people, food and experiences, that can also include germs. And zinc is an essential mineral that can help support the gut and immune system on the go. 

Zinc strengthens the gut lining and can help prevent leaky gut syndrome, a condition where the gut lining has pockets where bad stuff like toxins and bacteria can pass into your blood (11). 

The body also requires zinc for the production of digestive enzymes. These help break down our food properly so we can absorb all those good nutrients that keep us healthy (12). 

Foods like oysters, beef, chicken, turkey, pumpkin seeds, lentils, and quinoa are good sources of zinc. But when you’re on the go, a zinc supplement can be a more convenient source. It’s usually included in a complete multivitamin.

4. Reduce Travel Stress

Traveling can be a wonderful experience, but delayed flights, lost reservations, and getting ready for your trip can cause stress.

And research has shown that even short-term stress can negatively affect the amount of beneficial bacteria in the gut. This can weaken the intestinal barrier, leaving us vulnerable to digestive upset (13).

A few ways you can reduce stress to improve gut health on the go include:

  • Exercise like walking, yoga and tai chi
  • Meditation
  • Breathing exercises
  • Reading and listening to music

Getting out in nature once you’ve arrived at your destination is another great way to relieve stress.

5. Get on Board with Prebiotics (Fiber)

Eating fiber on vacation doesn’t sound like fun. But it can do great things for your gut. 

Fiber is a prebiotic. A diet with a healthy amount of plant-based foods with fiber feeds the good bacteria in your gut, which helps them grow and flourish. As they digest the fiber, they also produce short-chain fatty acids (SCFAs). These fatty acids promote healthy digestion, reduce inflammation and nourish the cells in the lining of our colon (14). 

Fiber also helps to prevent constipation, lower bad cholesterol levels, and regulate blood sugar (15, 16, 17). 

Plant-based foods like bananas, oats, apples, garlic, onions, leeks, asparagus, lentils, chickpeas and nuts are great sources of prebiotics.

6. Pack Some Probiotics 

To stay healthy, our microbiomes need to be replenished with probiotics.

Fermented foods like yogurt, kefir, kombucha, sauerkraut, miso and kimchi are natural sources of probiotics. But we don’t always have access to these foods while traveling. 

But taking a probiotic supplement daily is a convenient way to support your gut health on the go. 

It’s best to choose a probiotic formula that:

  • Guarantees the viability of probiotic strains.
  • Includes strains that are high quality and well studied.
  • Can survive stomach acid so it can colonize the intestines for maximum effectiveness.

Probiotics are measured in CFUs (colony forming units) which tells you how many probiotics are in each serving at the time of manufacture (usually between 1-100 billion). 

Higher CFU formulas may look like the best option. But studies show the quality of the strains in the probiotic is more important than the quantity of strains (18).

And if you’re traveling, Flora Health’s Travel Care Probiotic is the perfect choice. Designed based on science and made with clean ingredients, Travel Care Probiotic is formulated with the friendly probiotic yeast strain Saccharomyces boulardii. 

Clinically studied for decades, Saccharomyces boulardii supports digestive health and restores gut flora balance (19, 20, 21). 

And a 2019 review found that S. boulardii was the most effective in preventing traveler’s diarrhea when compared to two other probiotics (22).

Saccharomyces boulardii may also:

  • Stimulate the immune system to help defend against infections (23, 24).
  • Support the production of digestive enzymes (25).
  • Reduce the occurrence of antibiotic-associated diarrhea and traveler’s diarrhea (26, 27, 28, 29, 30). 

Providing 5 billion cells per capsule, Travel Care Probiotic is also:

  • Formulated to survive stomach acid so the probiotics can get into your gut intact.
  • Not affected by antibiotics.
  • Safe for ages six and up
  • Gluten-Free + Non-Dairy + Non-GMO 

With no need for refrigeration, Travel Care Probiotic is an effective and travel-friendly way to support your gut. 

 💡 Tip: Start taking Travel Care Probiotic up to a week before you travel to give your gut a boost before you go.

 ➡ Shop Flora Travel Care Probiotic

7. Take Magnesium

Magnesium is a mineral that is involved in hundreds of biochemical reactions in the body, including many related to gut health (31). 

Magnesium can help to relax your intestinal muscles and keep your bowel movement moving smoothly (32). Magnesium can also help reduce stress and anxiety caused by travel, which can affect your gut health negatively (33). 

Some of the best sources of magnesium are spinach, avocado, banana, dark chocolate, almonds, cashews, and tofu. 

For travel convenience, a magnesium supplement is the way to go.]

A woman leisurely riding a bicycle.A woman leisurely riding a bicycle.

8. Get Your Body Moving

Laying on a beach for a week sounds amazing. But getting active can support good digestion and gut health.

Exercise boosts immunity and mood (34, 35, 36). Exercise also encourages food, nutrients, and acids to move through your intestines faster (37). This can decrease the risk of symptoms like heartburn (acid reflux) and bloating.

But recent studies have also found evidence that exercising can increase the number and diversity of beneficial bacteria which can positively affect gut health (38, 39).

Studies have shown that people who are more active have a better quality and quantity of health-boosting gut microbes (40). 

Try to get at least 30 minutes of moderate exercise per day, such as walking, jogging, cycling, swimming, or yoga. You can also do light stretching in your hotel room or on the plane to relax your muscles and ease digestion.

9. Keep Your Hands Clean

Airports, train stations, ride shares, and hotels are magnets for germs. 

Washing your hands consistently before eating can prevent you from contaminating your foods with harmful bacteria and viruses that can end up in your gut. 

Always avoid touching your eyes, nose, or mouth if your hands are unwashed. And pack sanitizer with at least 60% alcohol for a convenient way to sanitize your hands on the go.

10. Be Mindful of What and How Much You’re Eating 

It’s tempting to overindulge when you’re traveling.

Overeating can cause weight gain, but it can also put stress on your digestive system and cause symptoms like indigestion, heartburn, gas, bloating, and nausea

Here are more tips to keep your eating habits on track to keep your digestion running smoothly: 

  • Avoid processed foods that are high in sugar, fat, and salt which can feed harmful bacteria.
  • Limit spicy, greasy, or processed foods which can cause inflammation and gut upset and lead to symptoms like gas, pain, cramps, nausea, vomiting, or diarrhea.
  • Try to eat smaller portions and chew your food well, but stop eating when you feel satisfied, not stuffed.

You can eat mindfully and still enjoy yourself. If you have access to a refrigerator, wrap your food if you’re full and take it to enjoy later.

11. Avoid “Adventurous” or Risky Foods

Travel inspires us to experience new things and learn about new cultures. And if you’re a foodie, that also means trying new foods. While it’s fine to enjoy local delicacies or treats, be cautious where you eat, where it’s coming from. 

If you’re eating somewhere and you don’t like the way food is being handled or stored, trust your gut. Also avoid foods that are unfamiliar, raw or appear unhygienic, to reduce your risk of food-borne illness to exposure to harmful bacteria or parasites. 

If you’re traveling to a place where the water or food safety is questionable, stick to cooked vegetables and peeled fruits. Avoid raw salads, pre-cut fruit, and other raw produce that you cannot peel or wash yourself with bottled or filtered water. These foods can nourish your gut and keep you regular.

The CDC also recommends staying away from food from street vendors because some may not follow proper hygiene or refrigeration practices. 

Avoid any street food that is not cooked in front of you and served hot and steaming. High heat will kill most of the germs that cause travelers’ diarrhea.

12. Travel Prepared With a “Gut” First Aid Kit

Before you head out, it’s best to be prepared and pack some over-the-counter meds in your carry-on in case you get some digestive issues.

Traveler’s diarrhea is common and can happen when you’re in a new environment eating food and water from sources your body isn’t used to. 

The CDC warns that traveler’s diarrhea can occur anywhere and affect 30-70% of travelers depending on season and location.

High-risk destinations include (41): 

  • Asia (except for Japan and South Korea)
  • Africa 
  • The Middle East
  • Mexico
  • Central and South America

To help reduce the risk of getting traveler’s diarrhea, the CDC published a food and safety list.

  • Antacids: Made of calcium, these tablets can settle your stomach if acid reflux and indigestion kicks off.
  • Bismuth subsalicylate (Pepto): This can treat diarrhea, heartburn, nausea, and upset stomach. Pack the chewable capsules instead of the liquid for easy travel.
  • Loperamide (Imodium): This medicine slows or stops diarrhea so you can absorb liquids, electrolytes and nutrients so you don’t get dehydrated. This drug can make you drowsy, so it’s best not to take it unless really needed.

Symptoms of food poisoning while traveling can include (42):

  • Nausea
  • Vomiting
  • Diarrhea
  • Stomach cramps
  • Fever
  • Loss of appetite 

Symptoms can start within hours or days of eating contaminated food or drinking unsafe water (43). Food poisoning can be mild or severe, and sometimes it can lead to dehydration or other complications. 

If you have food poisoning symptoms while traveling, you should drink plenty of fluids, avoid solid foods until you feel better.

If you have digestive symptoms that don’t improve within a few days, get medical attention.

Advanced Adult Enzyme Blend and Enzyme Blend from Flora on a wooden table with capsules out.Advanced Adult Enzyme Blend and Enzyme Blend from Flora on a wooden table with capsules out.

13. Take Digestive Enzymes With Your Meals

While traveling, taking digestive enzymes can also help support healthy digestion and help your body digest food more efficiently. A useful addition to your travel kit digestive enzymes can help ease symptoms like gas and bloating and make you more comfortable. 

For a comprehensive digestive enzyme formula to support healthy digestion, Enzyme Blend from Flora is a great choice.* It provides:

  •       A variety of enzymes including, bromelain, protease 4.5, amylase, lipase, and lactase to support optimal digestion of proteins, fats, carbohydrates, fiber, and complex sugars*
  •       Support for maximum nutrient absorption*
  •       An allergen free formula that’s Gluten-Free + Non-GMO + Vegetarian

➡ Buy Flora Health Enzyme Blend 

14. Limit Alcohol

There’s nothing wrong with a few cocktails or glasses of wine on vacation. But overdoing it can mess with your gut balance. Alcohol interferes with our natural appetite signals, causing us to eat even when we’re not hungry (44).  Alcohol can also cause dehydration, bloating, irritate the digestive tract and speed up digestion, which can cause diarrhea. 

What’s worse is that alcoholic drinks loaded with sugary mixers and fruit juices can feed harmful gut bacteria, which can cause nasty symptoms of their own.

While away, try to limit yourself to one alcoholic drink a day.

Final Thoughts

By following these tips, you can support your gut health while traveling and have a more enjoyable trip. Remember that your gut is your friend on your journey. Treat it well and it will treat you well too!

 💡 Want to support your gut health on the go? Visit FloraHealth.com to try Travel Care Probiotic.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.





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Lifestyle

18 Avocado Recipes to Enjoy Year-Round

Published

23 hours ago

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May 19, 2024

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If there’s one thing I’ve gained from adulthood, it’s a love for many of the foods I shied away from as a kid. Exhibit A: Avocados—one of the most mouthwatering foods that nature has bestowed on us. Thanks to their versatility and vibrant color, avocados have gone viral over the past few years—and I’m fully on board. The only problem? I want to include avocados in almost every single meal I make! Thankfully, the Camille Styles team is full of avocado obsessives—and have stopped at nothing to incorporate the fruit into as many dishes as we can dream up.

So grab your ripest avocado from the fruit bowl and see just how many ways you can transform one ingredient. Possibilities: endless.

18 of the Best Avocado Recipes on the Internet

When it comes to avocado recipes, there’s no one-size-fits-all approach. This fruit can be paired with anything from bright and tangy citruses to fresh fish. Additionally, avocados pack plenty of goodness like omega-3 fatty acids, vitamins C, E, K, and B6, as well as magnesium and potassium. Delicious and nutrient-dense? We love.

So, if you have a spare avocado lying around your kitchen waiting to be prepared, let’s get into it!

avocado caprese salad

Avocado Caprese Salad

Why We Love It: If I’m hosting, any caprese salad will find itself on my menu. It’s partially due to the ease of throwing this salad together, but I also love (re: adore) this flavor combination. Add an avocado to the mix, and I’m sold. The creamy bite is the perfect complement to vine-ripened tomatoes and big tears of burrata.

Hero Ingredient: There’s nothing that’s not made better with a small sprinkle of flaky salt. This salad included.

spicy tuna tostadas

Spicy Tuna Tostadas

Why We Love It: I can’t get enough of these tuna tostadas, inspired by Camille’s visit to Contramar in Mexico City. The avocado in this recipe balances a blend of spicy and savory flavors. From fresh jalapeños to crispy shallots, this recipe has it all.

Hero Ingredient: The chipotle aioli spread on the tortilla brings these tostadas to the next level.

smoky and spicy cauliflower salad

Smoky and Spicy Cauliflower Salad

Why We Love It: When our food editor, Suruchi, first created this recipe, I was immediately hooked by its stunning appearance. After trying it out for myself, I was blown away by the incredible flavor of the spicy cauliflower and roasted chickpeas, complemented perfectly by avocado and creamy feta cheese.

Hero Ingredient: A bit of dill is a flavorful touch to this hearty salad.

grapefruit avocado salad

Grapefruit Avocado Salad

Why We Love It: Fruit salads are always a go-to recipe during the summer months, and this salad is no exception. Paired with a golden turmeric-honey dressing and garnished with fresh herbs, it’s hard not to love these flavors.

Hero Ingredient: Chickpeas keep this salad hearty and full of protein.

avocado toast with kale pesto

Avocado Toast with Kale Pesto

Why We Love It: This isn’t your ordinary avocado toast. While I love the simplicity of plain avocado toast, it’s hard not to turn to this recipe, topped with a bit of homemade kale pesto (I promise it’s not as intimidating as it sounds!) and everything bagel seasoning.

Hero Ingredient: Either thinly sliced cucumber or radishes will add an extra crunch and color to this toast.

chickpea corn and avocado salad_avocado recipes

Chickpea Corn and Avocado Salad

Why We Love It: Avocados are frequently used in Mexican-inspired dishes. Enter this chickpea and avocado salad. With roasted poblano peppers and juice from fresh limes, it’s simple and comes together in a few short steps.

Hero Ingredient: Cilantro gives this salad’s sauce a gorgeous and vibrant green hue.

avocado slaw

Avocado Slaw

Why We Love It: Maybe it’s my southern side, but once I hear the word slaw, I’m sold. This recipe is a twist on the classic, adding heat from a fresh jalapeño and a balanced and creamy texture brought in by the avocado.

Hero Ingredient: The avocado introduces a nice creamy contrast to the crunchy cabbage.

butternut squash with black beans and avocados

Pita Tostadas with Butternut Squash with Black Beans and Avocados

Why We Love It: I could eat tacos and tostadas every week, and this recipe is always one of my favorite varieties. Instead of your typical tortilla, the pita makes for a fluffier base that pairs well with the sweet and savory toppings.

Hero Ingredient: Whenever butternut squash is involved, it’s always the hero ingredient.

lime-y chicken tacos

Lime-y Chicken Tacos with Jicama Avocado Mint

Why We Love It: Like I said, tacos and tostadas are staples in my diet. I’m always looking for new and creative variations, and these tacos with agave-lime chicken are the perfect way to break away from the norm.

Hero Ingredient: As Camille says, “Fresh mint literally makes these tacos, so do not skip it. Unless you hate mint—in which case, go for the cilantro.”

Tomato, Avocado, and Cucumber Sald

Tomato, Avocado, and Cucumber Salad

Why We Love It: Light and fresh with a bit of heat, this avocado and cucumber salad embodies the warmer months. If you’re a bit skeptical about tomatoes in your salad, Camille suggests picking a super-ripe fruit. It’s the key to optimal satisfaction.

Hero Ingredient: A little fresh mozzarella never hurt anyone.

mango, avocado, and feta salad

Mango, Avocado, and Feta Salad

Why We Love It: This salad is perfect for when your body needs a total reset. With a crunchy addition of pistachios and ripe and juicy mangos, it’s the perfect blend of salty and sweet. Plus, the majority—if not all—of the salad toppings are most likely already in your fridge or pantry.

Hero Ingredient: A squeeze of lemon juice lends a little citrusy perfection.

tuna nicoise toast

Tuna Nicoise Toast

Why We Love It: This tuna nicoise toast puts your typical avocado toast to shame. Juicy oven-roasted tomatoes are caramelized to perfection and have a mouth-watering effect when paired with high-quality bread. Sourdough or ciabatta are my go-to picks.

Hero Ingredient: While not a must-have ingredient, kale pesto takes this toast to the next level.

sunday night avocado toast_avocado recipes

Sunday Night Avocado Toast

Why We Love It: I love a quick and easy avocado toast recipe in a pinch, and this toast is just that. With a jammy egg (an ingredient that’s recently become my favorite addition to many dishes), a pinch of everything bagel seasoning, and of course, avocado, this toast is one you can enjoy every morning. Or any time of day. Who’s keeping track?

Hero Ingredient: A squeeze of lime juice. Don’t knock it till you try it!

avocado toast bar

Avocado Toast Bar

Why We Love It: For those looking to level up their avocado toast, check out this inspo for an avocado toast bar. If you have an upcoming brunch or maybe just love going all-out for Sunday morning breakfast, this is the best way to keep every guest happy.

Hero Ingredient: There are so many options to choose from, but crunchy cucumbers are my favorite.

smashed avocado toast_avocado recipes

Smashed Avocado Toast

Why We Love It: This avocado toast will make you feel as if you’re dining at a laid-back cafe enjoying brunch with your closest friends. Inspired by Two Hands NYC, this toast comes together with a drizzle of olive oil and a touch of red chili flakes that enhance the flavor of chunky and smooth mashed avocado.

Hero Ingredient: One of my life hacks for elevated avocado toast is simply adding a poached egg.

corn and avocado salad

Corn and Avocado Salad

Why We Love It: Looking for a side dish to please your guests at every dinner party? There are very few ways to go wrong if you’re preparing this corn and avocado salad. With a crunchy red bell pepper, a bunch of dill, and several ears of fresh corn, you can throw together a delicious appetizer in no time.

Hero Ingredient: A touch of olive oil is key.

roasted beet tostadas with avocado cream, goat cheese, and pepitas

Roasted Beet Tostadas with Avocado Cream, Goat Cheese, and Pepitas

Why We Love It: When a flavor-forward recipe meets visual perfection, you know you have a winning dish. This is one of those quick and easy recipes I love to repeat with any leftovers. It features a to-die-for avocado crema, caramelized roasted beets, and my personal favorite, goat cheese.

Hero Ingredient: A light and fluffy flatbread is the ideal foundation for these stunning tostadas.

roasted beet, avocado, and pistachio salad_avocado recipes

Roasted Beet, Avocado, and Pistachio Salad

Why We Love It: Last but certainly not least, this gorgeous, warm-weather-approved salad. Pro tip: roast extra beets for the tostadas above and make this salad the next day. It’s a great opportunity to give your leftovers new life. And maybe it’s an unpopular opinion, but you can never have too much of beets’ beautiful, earthy flavor.

Hero Ingredient: A little bit of citrus brightens up your taste buds.





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8 Tips You Haven’t Tried

Published

24 hours ago

on

May 19, 2024

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Summer is on the horizon, but I’m finally just getting into spring cleaning my life. Honestly, it’s equal parts overwhelming and refreshing. Coming off a busy holiday season straight into lots of events and work travel, I finally had a solid break in my schedule to assess what’s working and what’s not. In addition to my never-ending closet clean-out project and general organization, one thing I really needed to overhaul was my finances. 

Does anyone else get to that point where you check your bank account or credit card statement and you’re like, wait one second, how did this happen? If not, you’re lucky. Between the holidays and travel, I admittedly neglected many personal routines. And finances were one of them. Now, no major cause for concern—I’m not insinuating that I’m in financial peril here. But taking some time to self-reflect gave me the boost I needed to get back on track with a budget and really examine my spending.

Woman typing at computer.

How I’m Approaching My Season of Savings

After reverting back to a plan my financial advisor gave me years ago, I came up with a strategy to ensure I have a good buffer for bills, entertainment, savings, and fun, all while saving extra money where I can. I’m calling this era my season of savings. My mission? To make it fun—not dreadful.

I have three accounts dedicated to monthly goals. So far, with some discipline, it’s been easy. Those accounts are:

  • bills/must-pays
  • my future/savings
  • fun/entertainment/travel

Keep reading for eight tips on how I’m approaching this season of savings. Plus, get insights into how you can apply this strategy to your own life—without feeling restricted.

Woman writing in notebook

Update Subscriptions

After reviewing my credit card statement and Apple Pay account, I realized I had a lot of duplicate and dormant subscriptions. I’m talking $5/month for an Instagram filter app I’ve never used once, or a Spotify subscription AND SiriusXM subscription, when I only really use one. This was a pretty easy fix and one that significantly saves me each month. 

Make it happen: Set aside an hour to review your subscriptions. You can go to your Apple ID in your iPhone, and tap “Subscriptions” to view all your active subscriptions, how much you’re paying, and when they renew. Alternatively, I’ve had lots of friends recommend Rocket Money, which allows you to view all your subscriptions—across all platforms—in one place.

Give My Nails a Break

This one is tough for me because I love getting my nails done. But after years of gel manicures, my nails are feeling the impact. They’ve gotten tissue-thin and brittle and while there’s a bit of debate on whether you should let your nails breathe, this seems like a good time to pause a $100/month habit. 

Make it happen: Consider the naked nails trend. Camille recently posted this glowy nail treatment polish for $16 that strengthens my nails and keeps them looking clean. In between, I’m using this repair keratin serum for $25. Both products cost less than one manicure, so I’m still giving my nails love without the splurge.

Friends at dinner party.

Reframe Happy Hour

I’ve taken a break from drinking. (I’m diving deep into that topic in a future story—stay tuned.) This one was an easier move for me than I thought. Anytime a friend asks if I want to grab a drink or go to happy hour, I try one of a few things: first, offer up a coffee meeting instead. This usually works better for my work schedule anyway, as I work for a west coast company and my days tend to run longer. Plus, a $4 cold brew (where I usually have just one) beats a $15 cocktail (where I usually have at 2+).

Second, rather than go for a drink, I see if we can catch up for a walk or a workout. I try to go for a walk almost every single day whether it’s 3-5 miles or simply a 30-minute, low-key coffee walk, so this is always my favorite way to connect with friends. And if all else fails, my go-to order of sparkling water and lime is always a cheaper option than a drink! 

Make it happen: Happy hour is often our default way to get together with friends. Instead, reflect on other catch-up options that not only allow you to connect, but that let you pour into other high-value activities. Try pairing it with exercise like me, or suggest something else you’ve been dying to do. (Craft night, anyone?)

Meal prep ingredients

Get Creative With Groceries

I didn’t realize how much I was over-buying groceries and sadly wasting a lot of what I purchased. Aside from giving myself a weekly budget, I’ve started to get creative with both what I have on hand already and what I’m buying. In the past, I haven’t been motivated to whip up something creative and instead would splurge on a $20 salad at a local neighborhood spot. Doing that 3-5 times a month adds up quickly, so I’ve made it a fun adventure to use up everything I have to cut costs.

Here’s what that looks like: I’ve taken remaining veggies and sautéed them and topped with an egg and hot sauce for a nourishing bowl. I’ve used leftover ground bison, added a little marinara and a sprinkle of cheese for an Italian-style bake. And all of those packets of tuna that I’ve saved for a rainy, don’t-feel-like-cooking kind of day are the easiest thing to add to a quick seaweed wrap. 

The point is: rather than grabbing a quick salad or sandwich, I use what I’ve got on hand first. Chat GPT has saved me a few times when I’ve typed in ingredients I have on hand to come up with something good to make. 

Make it happen: This is where meal prep is your friend. Camille shares her go-to meal prep strategy here. Stock up on staples and prep them on Sunday to give yourself mix-and-match options that’ll last you the week. (And that you won’t get bored of by Tuesday.)

Use Gift Cards Up! 

Over the years, I’ve gotten a plethora of gift cards from friends and family to restaurants, spas, and stores. And… I almost always forget about using them in the moment and they go unused or worse, expire. Pro tip: Always use restaurant gift cards when you get them. I’ve had two restaurants close over the years and gift cards ultimately went unused. 

Make it happen: My strategy might be a little *extra* but it ensures I use up all my gift cards. I create a spreadsheet with every single gift card, the location, and the dollar amount, plus a note next to who gave it to me. That way, anytime I reach to buy something online and book an appointment, I make sure I’m using a gift card and can send a follow up note to that person reminding them how thankful I was to use it.

While you might not have gift cards laying around, I bet you have emails from brands offering discounts for your birthday/birthday month or “first time guest” discounts you can use. Every little bit adds up.

Woman trying on clothes.

Clothing In/Clothing Out

At this point, I could be admitted into Black Dress Jail for the amount of black dresses that live in my closet. Sure, each one looks a little different than the next, but not that different. So before anything enters my closet, I’m doing a major overhaul and getting rid of a LOT. Like, half of my closet. And before anything can come in, I have to get rid of at least three things. In just one week I loaded up three full ThredUp bags to the post office and went on an eBay posting spree on cycling gear I no longer wear. 

Make it happen: There are countless ways to donate or sell your clothing. Visit your local thrift store and see what they’ll take. Or, Madewell has a great program with ThredUp to either sell or recycle your used clothing. The fun/social part of this is opening up my closet to friends to borrow dresses and outfits from one another so we can also curb our spending a bit. It’s such an easy way to feel like you’re wearing something new (to you). This strategy is way cheaper than buying new or utilizing Rent the Runway or a similar service. 

Outdoor dinner party.

Host Friends > Going Out

Maybe it’s my age and less about saving money, but at 42, my friends and I are leaning heavily into simple, quality evenings together. Rather than get dressed up and go out to dinner for a recent birthday, my friend opened her home and everyone was tasked with bringing a side dish for a dinner in. We wore cozies, didn’t buy gifts, and just enjoyed everyone’s company. (Not to mention probably saved $100+ each.)

Don’t get me wrong, I love trying new restaurants and throwing on a fun dress to go out, but when it comes to literally everything in my life right now, I’m trying to simplify and refine. An easy night in, grabbing something healthy from Trader Joe’s, wearing a comfy outfit, with a good playlist in the background is my idea of a good time these days. (Pro tip: Mimic the vibe of your favorite hotel with a curated playlist. I love this one from Hotel Saint Cecilia in Austin.)

Make it happen: We compiled all the best hosting ideas and inspiration, right here.

Woman reading on couch.

Rethink Entertainment

Every year I say some variation on the same: This will be the year I read more. Inevitably, I end up reading no more than two books. It’s partly because I cram every waking moment with work, creative projects, and friend hangs, so when I actually have time to relax, I want to do nothing but lay down and get caught in a TV show. But I miss getting lost in a good book and the conversations reading inspires.

I was at a cocktail event the other week and two girlfriends talked about a book they both wanted to read, which I happened to have a copy of on my bookshelf. (My very FULL bookshelf of unread books begging for my attention.) It was the perfect opportunity to start the book and set a date to chat about it with my friends. I’ve never been a part of a book club, so I have no clue if I’ll even like it, but this hang costs virtually nothing. What’s more, I also get an evening away from home, time to pour into my friendships, and the chance to have my mind expanded through good conversation. 

Make it happen: These are our favorite new reads of the season. Browse what’s available at the library or, spend a little at your local bookstore to support the author. Plan an evening with friends to get together and chat about the book. Trust me: while you’ll love talking about literature, the conversation will drift to every other area of your lives. It’s the perfect way to get caught up.

Woman on phone.

The Takeaway

Hop on social media, and it can seem like everyone is always either taking a lavish vacation or out to a dinner with friends. It’s easy to assume that others are having more fun or able to spend more without caring how it may impact their finances. With everyone’s lives always available to us with a quick swipe, the temptation to compare can be difficult to avoid.

But I hope these budget-saving strategies serve as a reminder that it’s fun to get creative not only with how we spend our money, but how we prioritize our time. I’m loving trying new things in the kitchen and opting for new ways to catch up with friends. Let these tips inspire you to switch things up—and maybe even make a little more progress on your reading list, too!





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Your 10-Piece Summer Capsule Wardrobe for 2024

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2 days ago

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May 18, 2024

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Summer is (finally!) here, and I’ve spent the last couple of weeks transitioning my closet for the new season. What started as a cleanout and reorganization mission evolved into a thoughtful evaluation of everything I own—and what holes needed to be filled. With limited storage space, it became clear that every piece I purchased needed to be multi-wear, functional, and a true ten-out-of-ten. Working in fashion, it can also be tempting to overconsume, so I’ve realigned my priorities to build a summer capsule wardrobe that puts quality over quantity. 

After a huge purge, the coats and boots have made their way to the back of the closet, and I’ve built a 10-piece summer capsule wardrobe full of linen, wovens, and sandals that has taken center stage. I think I’ve finally cracked the code to effortlessly chic summer dressing. The secret? Less truly is more.

The Summer Capsule Wardrobe Checklist

Find out exactly what you need for your summer capsule wardrobe below, and allow your closet to work smarter, not harder in summer 2024. 

  1. Simple Sundress
  2. Lightweight Top
  3. Breezy Bottom
  4. Non-Denim Shorts & Skirt
  5. Layering Tee & Tank
  6. White Denim
  7. Everyday Sunglasses
  8. Summery Sandals
  9. Seasonal Straw Bag
  10. Protective Sun Hat

Simple Sundress

For all of the minimalists out there, a solid sundress can be a summer capsule wardrobe in and of itself. A sundress is a one-and-done outfit, is easy to pack on vacation, and keeps you cool while looking effortless. This summer, I’m looking for midi-to-full length sundresses that I can pair with sandals, sneakers, or heels, depending on where I’m headed. I love styling summer sundresses with a statement belt and a thin knit draped over my shoulders to add a bit of depth to the look.   

Lightweight Tops

I grew up in Texas, and one of the most difficult things about summer shopping is finding tops that are breathable enough to wear in peak heat. Even though I now live in Los Angeles, I still gravitate toward sleeveless vests, breezy button-downs, and girly blouses that don’t leave me in a puddle of sweat.

Brands like DOEN, Reformation, and The Great have lots of lightweight and flowy tops that I love to style with denim, linen, and silk all summer long. My favorite top in my summer capsule wardrobe is my linen vest from DISSH, as it’s as cool as a tank top, but feels a little more styled and chic. 

Breezy Bottoms

Although I still wear jeans all year round, I’ve been looking to expand my selection of pants with linen and silk pairs for summer. I’ve found that these airy alternatives are not only more comfortable and breathable but exude the laid-back energy that I’m trying to channel this year. (Plus, nothing is worse than a tight pair of jeans on a summer sunburn.) Investing in a trusty pair of white linen pants will be the best thing you can do for yourself this summer. This is the definition of working smarter, not harder—these pants will match every top in your closet. 

Non-Denim Shorts & Skirts

While there is nothing wrong with denim shorts and skirts, I personally find them uncomfortable. I know that might be a hot take, but I don’t think I’ve worn my denim shorts in over a year. Instead, I gravitate toward flowy shorts and skirts that aren’t too short or too tight. I find that the more a-line shape a pair of shorts or a skirt has, the more flattering they are on the leg. This year, I’m filling this slot in my summer capsule wardrobe with longer, more tailored shorts and full-length linen skirts.

Layering Tees & Tanks

Every good summer capsule wardrobe starts with one-to-two layering bases. My requirements for layering tees and tanks are that they are long enough to tuck in, are not too tight around my arms, and are thick enough not to show my bra underneath. Once you find a good white or black tee/tank, the outfit possibilities are endless. If you’re looking for a foolproof summer outfit formula, pair one of these white tanks or tees with linen pants, a comfy sandal, a sweater draped over your shoulders, and a raffia bag. Sometimes, simpler is simply better. 

White Denim

One of my favorite summer style trends is an all-white look. I’m a sucker for white jeans and a white top with a pop-of-color shoe and bag, so finding a reliable pair of white denim jeans is essential for my summer capsule wardrobe. You can’t go wrong with any cut of white denim, as this is a classic trend that will never go out of style. White denim overalls are also a great summer purchase to style over a white tee or a bikini at the beach. Bonus points for rewearing these pieces into fall and winter—we love a winter white!

Summery Sandals

Summer is the season of sandals, so say goodbye to your favorite boots and hello to biweekly pedicures! Whether you lean toward basic dad sandals or sexy strappy numbers, your choice in sandal should be neutral, comfortable, and durable. It’s easy to be woo-ed by trendy shoes, but a true summer capsule wardrobe sandal is timeless and versatile enough to pair with every item on this list. I look for sandals that are easy to slip on and off for beach days and grassy picnics, and lay flat in a suitcase for all of my summer adventures. 

Seasonal Straw Bags

Perhaps my favorite part about summer rolling around is dusting off my woven raffia and straw bags to style all season long. Though this material will be forever reminiscent of my mom’s beach bag growing up, I love that designers have been using raffia in more modern, structured designs, giving the look a laid-back but still trendy feel. Plus, straw is a neutral, so it will match and add a seasonal flare to every outfit you create with this summer capsule wardrobe. From the farmer’s market to the beach and out to dinner, these bags can truly do (and hold) it all.

Protective Sun Hats

When I envision summer chicness, every look is topped off with the perfect floppy sun hat. There’s just something so opulent about a big hat and dark sunglasses that takes a basic summer outfit from simple to sexy. It’s also as functional as it is fashionable, protecting your skin during the sunny days ahead. I’m on the hunt for the perfect neutral raffia sun hat to wear at the beach with bikinis, on long walks in activewear, and everywhere in between. If a full-brim hat isn’t your style, a classic baseball hat adds a cool-girl touch to the summer capsule wardrobe while still covering your face, too.

Everyday Sunglasses

I like to think of sunglasses as the cherry on top of a summer capsule wardrobe: not entirely essential, but a small finishing touch that goes a long way. I went through a phase of purchasing multiple trendy, colorful sunglasses, but after having to pack four pairs of glasses for a three-day trip, I finally said enough is enough and found a well-fitting, neutral pair that goes with everything. Sunglasses also have a tendency to get left on the dinner table or swept into the ocean, so don’t feel like you have to spend a pretty penny on this element of your summer capsule wardrobe. A designer pair of sunglasses is always a fun splurge, but more affordable pairs earn just as many compliments minus the price tag.





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