• travel
  • FLIGHT ATTENDANT MUST HAVES (FOOD/HEALTH)

    We all know how exhausting flying can be. Imagine doing it for a living!! Yep, I chose this life and I have no regrets. But that doesn’t mean I don’t get tired, fatigue, or jet lagged. There is no magic pill when it comes to traveling and every trip is different. Here are some things I like to keep on hand to make life a little easier, smoother, and more stress-free.

    • coffee – 3am wake ups are no joke. I love Bulletproof’s cold brew because it’s convenient, hassle free, SUGAR FREE but still tasty, and their packaging is recyclable which is super important to me.
    • greens – preferably in tabs because they pack well. I love the ones from Amazing Grass!
    • collagen sticks – I take collage daily because it helps with my joints (I like to run and do HIIT workouts) and because I open so many soda cans, I need my nails to be hella strong.
    • ginger and peppermint tea – both aid digestion. Flying always throws my digestion off.
    • healthy snacks – this goes without saying. Fruits, veggies, nuts, the less processed the better! But sometimes I will opt for a high fiber, high protein bar with low sugar.
    • charcoal pills – helps with bloating on the plane.
    • propolis throat spray – to help prevent sickness! I use it the second I feel off.
    • apple cider vinegar – so many benefits to taking ACV daily! I always have some in a little reusable jar.
    • adaptogens – I love carrying ashwagandha on me. It really helps me cope with stress!

    *pro tip: stay hydrated, chew slowly, avoid carbonated beverages, and only eat when you’re hungry to avoid bloat! Our bodies bloat naturally when we fly but doing these things will prevent from maximum bloatage.

    Hope you found this useful! All of the love and safest of travels!

  • health
  • THE WHOLE 30: THE GOOD, THE BAD, AND EVERYTHING IN BETWEEN

    mason jar meal with sautéed bok choy in coconut aminos, red bell pepper, carrots, roasted sweet potato, baked salmon, roasted zucchini, and microgreens

    As a disclaimer, this is me sharing MY personal experience (word vomit style). I am not saying that you will feel this way if/when you try the Whole 30. Everybody is different and reacts to things differently!

    THE GOOD GOOD

    I loved eating WHOLESOME, REAL foods. It was nice to cut the processed foods and snacks and focus on eating foods that we grow.

    The creativity I gained from this experience was incredible. I felt uninspired with my food prep, Instagram posts, and meals in general, so using ingredients like coconut aminos, watermelon radish, and edible flowers made cooking exciting again.

    I noticed that after the Whole 30, my taste was enhanced. Everything tasted so flavorful and so sweet!

    I saved SO much money not eating out and not drinking alcohol!

    I realized I don’t need alcohol to have fun, even when hanging out with my flight crew on layovers! Also felt REALLY GOOD not having alcohol for 30 days!

    I noticed that getting out of bed was easier! I woke up with a good amount of energy in the morning which made me feel really good!

    It made me realize how sugar is snuck into so many things – condiments, protein bars, juices, etc. I’ve always checked labels even before doing the Whole 30, but I became more knowledgeable and investigative when it came to unfamiliar ingredients.

    THE NOT SO GOOD

    I became obsessive. Just as a little back story, I have a little bit of an obsessive personality. Whether it be a hobby or food trends, I get sucked in easily and become.. well.. obsessed. I was obsessed with the food restrictions and became fixated on what I could and couldn’t have. That was awful for my mental state. I never seemed satisfied with what I was having if I was actually craving pizza or a cookie.

    I ate SO MUCH SUGAR. I don’t normally have a ton of sugar on an every day basis. My smoothies mostly contain steamed then frozen veggies and starting my day with a high protein/fiber/fat/greens smoothie really keeps me on track with a low sugar diet. Since I didn’t get to start my days this way, I ended up consuming a lot of fruit. I also snacked on dried fruit in between meals and having them for dessert too. I noticed the sugar was breaking me out and made me want more sugar too.

    I ate more than I should have. I feel like I was ALWAYS snacking. I don’t know if it’s because I was constantly thinking about food or what, but I noticed that I ate more than I normally do.

    Social gatherings were sometimes hard. It got easier and easier to hangout with friends and crews without eating the chips and salsa everyone else was having, but sometimes you just to be included. Hard to admit, but food IS so social.

    Eating out was really annoying. Making a million food modifications and asking what was in the salad dressing made me feel really annoying and a hassle to work with. I always ended up tipping extra!

    Having to explain what the Whole 30 was to people could sometimes be difficult. “Are you doing it to lose weight?” was one of the most annoying questions I got. It was also hard to explain why I was doing it since I ate Whole 30-esque to begin with.

    As a recipe developer, I missed baking and creating recipes with “non Whole 30 compliant” ingredients.

    THE IN BETWEEN

    My crew cooler staples: Chomp bars, Lara bars (dangerous- tried to have them in moderation/half a bar at a time), Epic bars, baby carrots, an assortment of nuts, GT’s kombucha (the only kombucha I could find without any added sugars), Suja green juice, tea (so much tea), nut butter, apples, collagen peptides packs, cucumber slices, avocado.

    I started drinking coffee again in place of my natural pre-workout in the morning (it has stevia in it). I noticed that my body responded well to it! I usually had it with a splash of homemade almond milk or coconut milk, and sometimes a scoop of collagen.

    The words “it’s only 30 days” really kept me going!

    I’d HIGHLY recommend doing the Whole 30 with someone you are close with/live with! The support is what kept me going but it definitely would have been a lot more fun and easier if I was cooking all of my meals with someone else and had someone to relate with on a daily basis.

    FAVORITE MEALS CREATED ON THE WHOLE 30

    BREAKFAST

    breakfast plate with an egg frittata, greens, roasted purple sweet potatoes, and berries
    egg bake with pasture-raised eggs, zucchini, purple radish, brussel sprouts, snow peas, and avocado
    sweet potato toast with roasted japanese sweet potato, smashed avocado, watermelon radish, a pasture raised egg made omelet, smoked salmon, microgreens, and kraut
    shakshuka with pasture-raised eggs, brussel sprouts, purple sweet potato, tomato sauce, avocado, watermelon radish, cilantro, and cashew cheeze sauce drizzle

    LUNCH

    sweet potato bun sliders with turkey burgers, red onion, kraut microgreens, dill, and a side salad
    a giant salad made with mixed greens, sweet potato ribbons, chicken sausage, purple radish, hemp seed crusted avo, dill, and edible flowers
    grown up kid snack plate with almond flour crusted air fried chicken nuggets, kale salad, sweet potato fries, zucchini fries, and avocado
    a niçoise inspired salad with arugula, jammy egg, smoked salmon, roasted sweet potato, cherry tomatoes, kraut, olives, sautéed green beans, and lemon

    DINNER

    vegetable stir fry with green beans, brussel sprouts, red onion, watermelon radish, zucchini noodles, mushrooms, and microgreens with a creamy almond butter tahini sauce
    sweet potato lasagna made with thinly sliced sweet potato, zucchini, almond ricotta, chicken sausage, marinara sauce, microgreens, and edible flowers
    pan seared salmon with roasted sweet potato, mushrooms, crispy brussel sprouts, microgreens, side salad, kraut, and pumpkin seeds
    fajita bowl with cauliflower lime rice, ground turkey, mushrooms, arugula, red peppers, microgreens, and edible flowers

    For recipes and more, visit my Instagram feed at @kaleintheclouds

    I hope this gave you a little insight of what being on the Whole 30 could be like! I would encourage it if you are rely heavily on processed foods AND have a relatively healthy relationship with food. I realized that for me, intuitive eating is so important and more my style. All the love!

  • life
  • HOLIDAY GIFT GUIDE 2018

    Let’s just jump right in, shall we?


    1. Homesick Candle / price varies. Send your loved one off with a little piece of home! There are a ton of different scents that will make them feel at home.
    2. Amazon Fire Stick / $25. Nothing like Netflix and chill in the hotel room to make ’em feel right at home. I love how compact it is too!
    3. Manduka Travel Yoga Mat / $32. A travel yoga mat is everything your traveler never knew they needed for that morning flow! No one wants to go down to the dodgy hotel gym at 6am to grab a mat.
    4. Hot Logic Food Warmer / $45. This is especially convenient for those who like to pack their own food while on the go, IE: flight attendants and frequent flyers!
    5. Saje Travel Cloud Oil Diffuser / $70. Give the gift of zen with this portable essential oil diffuser! Love that it comes with a convenient travel case too.
    1. Blanquil Weighted Blanket / $169. Weighted blankets are all the rage right now and you can use code “NYC20” for a nice little discount!
    2. Cozy Mock Neck Sweater / $40. Nothing is cozier than a chunky mock neck sweater! My favorite one is from Nordstrom Rack (they have so many in stock right now) by a brand called John & Jenn.
    3. Kikki. K 365 Journal / $43. My absolute favorite journal. It puts me in a super snuggly mood, grabbing this journal with a cup of tea before bed.
    4. Kirkland Slippers / $20. I got one word for ya: DEALZ. I got these slippers for a few of my favorite people (and for myself) this year!
    5. Ceremonial Matcha Bowl Set / $35. My matcha enthusiasts know that making a morning matcha is a peaceful art. It’s more than just tea – it’s a calming and mindful ritual.
    1. Rose Quartz Gua Sha + Lapis Oil Mini / $18 + $24. I started incorporating Gua Sha into my morning routine and I absolutely love it. I apply Herbivore’s Lapis oil prior to using the teardrop tool. My face is so much brighter and smoother afterwards!
    2. Sun Potion Ashwagandha / $43. Ashwagandha is my secret weapon to dealing with life’s daily stressors. I swear by it.
    3. Tru Wild Motion Pre-Workout / $38. This is my favorite all natural pre-workout. The ingredients are amazing and it gives me just the right amount of energy for a killer workout! Use code “KALEWILD15” for a discount!
    4. Mantra Band Grateful Ring / $22. I’m not a bracelet person, so when I saw that Mantra Band started making rings, I was ALL ABOUT IT. This GRATEFUL ring is the perfect reminder to make anyone smile.
    5. Vital Proteins Holiday Sampler Box / $16. Collagen is my favorite holiday gift especially for those who are curious about it but won’t bite the bullet to get it. It has enhanced my skincare, gut health, digestion, and bone and joint health immensely!
    1. Thrive Market Membership / $60. Honestly, I never knew what I was missing out until I signed up for Thrive. Your fellow foodie will save SO much money versus dangerous trips to Whole Foods.
    2. Avocado Necklace / $35. HOW FREAKING CUTE, RIGHT?! Or get them a necklace of their favorite food!
    3. Marble Pastry Board / $22. These boards are gorgeous to photograph with and they also make really nice charcuterie boards!
    4. Instant Pot / $70. My life was forever changed after using my Instant Pot for the first time. Go on and change someone’s life.
    5. Microgreens Starter Kit / $25. These kits are so fun and are incredibly affordable too!
    1. Pasta, Pretty Please Cook Book / $19. Seattle-based Chef Linda Nicholson‘s cook book is everything your fellow foodie needs. Her gorgeous colorful pasta creations are mind blowing and can now be in the kitchen, even if it’s in paper form!
    2. The Dank Crystal / $14. Not only do these candles smell amazing, but they’re named after some special spots in the Seattle area, AND there’s a crystal inside the candle! win/win/win.
    3. Girlfriend Collective Activewear / price varies. This activewear line uses recycled materials to create their clothing. Nothing is more badass than that.
    4. Frankie & Jo’s Ice Cream / $52. If you know, YOU KNOW. And if you don’t, get it for a pal and ask them to share.
    5. Bulletproof Coffee Starter Kit / $35. The perfect gift for your keto (or keto-curious) friend! There’s a kit that comes with their ghee too, which you can find here

    I genuinely love this time of year. I love gift giving and I LIVE to watch reactions of my loved ones whilst opening their “I-thought-of-you-and-had-to” gifts. But what’s more important than that is the time spent together. The slowness of the holidays, hot chocolate, cheesy Christmas movie marathons, the extra long and tight embraces, making new memories and laughing about old ones. Those are the true gifts. All the love, jingles, and cookies for Santa!

  • health
  • MARCH FAVORITES (+ COCOKIND DISCOUNT)

    I feel like lately I’ve been going through a lot of change. Not necessarily bad by any means (I wrote a blog post all about positive change which you can see here). I decided to go all natural in the skincare and beauty department, which had me cleaning out my entire collection of beauty items to donate to friends and co-workers. I tried new things. I ended up loving them. This is me sharing all of that with you.

    Mineral Fusion Pressed Powder in Deep  3

    When Whole Foods had a 25% off beauty sale, I decided it was my chance to make a few more changes in my every day makeup routine. At the top of my list was a bronzer! I brought my bronzer with me and searched for something that looked similar in shade – found Mineral Fusion’s Pressed Powder, fell in love with the buttery formula and the rest is history! This product is a great dupe for what I was currently using to contour and I’ve been using it every day since!

    Cocokind Skincare Golden Elixir

    Can I get an amen for multipurpose products? As a flight attendant, I find it so convenient to pack things that have multiple uses. This  golden elixir roll-on is not only travel friendly, but it’s most definitely my new favorite travel buddy. I like to rub a little bit of the elixir on my fingertips and massage it into the ends of my hair. I also love keeping it close while flying because my all of the moisture gets sucked from my skin and it’s painful! Starting today until April 6, you can save 30% off your purchase over $50 using discount code “kaleintheclouds” at the checkout!

    Digestive Enzymes, Triphala, Probiotics, Apple Cider Vinegar

    GUT THANGS. Recently, I’ve been dealing with some hardcore gut issues. Constantly bloated because I’m trying to work a lot to save up. My gut is not having it! I started introducing the following things into my daily routine: digestive enzymes, triphala, probiotics, and  2 tbsp apple cider vinegar in 4-6 oz. water. I swear by these four things because I’ve noticed SUCH a difference in how I feel when I wake up and after getting off a flight!

    Vital Proteins Matcha Collagen

    I’ve been obsessed with VP’s Matcha Collagen ALL MONTH. Call me lazy, but there’s something so nice about having two things I use already mixed in one. Plus, it tastes great! I have a matcha latte every morning, even when I’m traveling! I make it using a glass jar and a small whisk, which you can get a tutorial for on my Instagram story highlights.

    Carrot Cake Smoothie Recipe

    This Carrot Cake Smoothie recipe I developed has got to be my favorite smoothie recipe I’ve ever made. It’s loaded with goods like you wouldn’t believe. Best part? It actually tastes like carrot cake! You can get the recipe here.

    Chaia DC Tacos

    The best eatery discovery of the month, or dare I say, YEAR?! I’m not kidding. This place blew my mind and I am already daydreaming of my next visit. Located in Georgetown DC, Chaia offers plant based farm to table style tacos that will make your tastebuds dance.

    Outdoor Voices

    It’s official. I am actually so obsessed with OV. Ever since I spotted a very chic athleisurely dressed gal on my flight (she seriously looked so cool, I wanted to be her friend), asked her where she got her leggings, and she raved about OV, I’ve been pining over everything on their website. Finally, I bit the bullet and placed an order for a few pieces that I now would genuinely say I would save them (and Delaney) first if my house were burning down. They are the comfiest, most flattering (dat booty!) pair of leggings I’ve ever purchased and I will never go back!

    Moore Than Rocks

    Located just 15 minutes away from mi casa is a crystal shop called Moore Than Rocks. I visited it twice last month and both times were so spiritual and self-fulfilling. The second time I went, I took some of my best friends and we all found gems, had a cleansing ceremony, and gave them homes. I am so happy to be learning about these gifts from our earth and to have them enhance my life and meditation practice.

    When Strangers Meet by Kio Stark

    I did so much reading in the month of March and one book that really stood out to me is a book called When Strangers Meet by Kio Stark. Stark discusses the art of meeting someone new and how meeting new people can enhance your life. As someone who’s passionate in solo traveling, I feel like everyone needs to read this book. The beauty of crossing paths with someone who you’ll learn later was destiny, is such a beautiful thing.

    Love season 3

    I was putting off watching this season of Love (a Netflix series) because I heard it was the last season, but damn. IT IS SO GOOD. If you are into romantic comedies with a lot of realness and quirk, this one’s for you.

    Music Favorites

    I’ve been making monthly playlists for a little while now and decided I want to start sharing them with you! Here is a link to my March playlist (Marching to the Beat of My Own Drum) on Spotify.

    And that’s a wrap! What did you babes love last month?!

  • career
  • FLIGHT ATTENDANT FAQ

    Since starting Kale in the Clouds, I’ve received so many messages about my job. I absolutely love being a flight attendant, but it’s not always sunshine and rainbows. I am getting REAL with you with this Q+A and I hope that this can help you in some way! Feel free to comment or DM me on my Instagram account if you have more follow up questions. I’d be so happy to answer them for you!

    How did you become a flight attendant?

    Everything happened super fast! I submitted an application online after my friend told me about it. Within a week or so, I scheduled a phone interview. Immediately after the phone interview, I received an e-mail to schedule an in person interview. The in person interview was none like any other interview I’ve ever been to. I showed up along with 60 other applicants. There were 3 interviews that day and as the day went on, the numbers of applicants went down. At the end of the day, about 15 of us were hired!

    How long have you been doing this?

    I’ve been flying for 3 years.

    Do you fly international routes?

    With my airline, I’ve worked flights to Canada and Mexico. We also fly to Costa Rica!

    How many days do you fly a week?

    Because of my flexible schedule, I can fly as often or as little as I want. I don’t have a “typical” schedule because some months I work A LOT whereas some other months, I have travel plans so I’ll work less!

    What’s it like being a flight attendant?

    It’s amazing, crazy, tiring, fulfilling, busy, and testing. As tired as I get and as much as it can wear my immune system down, I wouldn’t trade it for the world. The opportunities are endless with this job and the flexibility in schedule it allows is incredible too!

    Do you have a makeup for tattoo cover that you’d recommend?

    I use Estée Lauder Double Wear Maximum Cover to cover my tattoos when I’m working.

    Do you get to pick where you’re based?

    When you first start, they ask you for a preference. This doesn’t guarantee your first base of choice. Depending on your preferred base, you may need to wait awhile before you are able to get in. Luckily, I got Seattle after just one month of flying!

    How much notice do you get before you fly?

    When you’re on reserve, you may get a 2 hour call out but usually  you find out before then when they need you. Now that I am a line holder, I get to put my own schedule together and I’m able to decide a month in advance what trips I want to work.

    Even on reserve, are you able to find a healthy work/life balance or are you chained to waiting for a phone call?

    Oh, reserve life! I was definitely chained to my phone for the first 6 months – just super paranoid about missing a phone call. Then, I was able to transition to going to the gym with my phone volume on high as I waited for a call. I do want to touch on balancing my social life though because that was HARD. Being on the go so often, it’s hard to watch your friends at home hangout without you. I learned that I had to be really proactive about reaching out to people and making sure they knew I was home instead of sitting on my bum and being butt hurt seeing them hangout without me on Instagram. Also, SLEEP. Sleep whenever you get a chance! You’ll learn that it’s actually so important and easily neglected when you first start flying.

    Does your airline give you a stipend when you stay somewhere in between flights?

    Hotel is paid for and with my airline, you do get a stipend!

    What’s your typical work day like?

    I get to the airport, check in on my work device, go through security, and check in with the gate agents. When I get on the plane, I put my stuff away and start checking to make sure all of the emergency equipment is good to go. When all of the flight attendants are on board, we introduce ourselves and brief our positions and typically the Captain will come introduce himself and tell us more details about the flight. Boarding happens pretty quickly after that, and before you know it, we’re off! Duties on the plane are different depending on which position you’re working.

    How do you deal with jet lag and different time zones?

    Jet lag is so real. 3 years in and it still doesn’t get much easier! I try to stay in the pacific time zone no matter where I am because my layovers usually aren’t very long. This means going to bed SUPER early when I fly east coast routes so I can get up earlier for that 7am EST departure.

    How do you stay calm and continue to do your job when it’s turbulent?

    I feel super lucky because turbulence doesn’t bother me. With that said, it’s easy for me to stay calm. However, when it gets to a point where we’re in the middle of service and it gets too bumpy, I usually go with my gut and speak up to other crew members. For the most part, we’ll be on the same page and pause service if it gets too bumpy. Safety first!

    What is your brand of skillet that you travel with?

    Nesco and I got it on Amazon!

    What is your brand of lunch cooler?

    It’s a Strongbag and I highly recommend it!

    What kind of food can I pack? What can’t I pack?

    You can pack so many good eats when you’re traveling! Salads, macro bowls, burritos, fries, roasted veggies, a sandwich, you name it! Just be cautious about packing salad dressing, guac, yogurt, premade oats, nut butters, anything with a cream or liquid consistency is a possible no-no depending on how strict TSA at your airport is.

    Any tips for a traveler trying to stay healthy on the go?

    • ask your flight attendant for hot lemon water! it will help aid your digestion while flying
    • you can get free salad dressing past security at any restaurant in the airport
    • pack your own food and snacks because eats at the airport can get spendy
    • bring your daily vitamins and supplements with you! try to maintain consistency when you’re traveling
    • bring a reusable water with you and fill it up every time you see a water fountain or coffeeshop at the airport
    • pack greens tabs with you! these are the ones I use and love
    • other goodies to consider packing: collagen peptides sticks, apple cider vinegar shots, nut butter packs, matcha collagen travel packs
    • great on the go snacks: fruit, Perfect Bars, Simple Mills crackers, veggies and hummus, popcorn, dried fruit, nuts, bliss balls, protein bars, dark chocolate (I love Honey Mamas and Eating Evolved coconut butter cups)
    • pack some workout bands for at home pilates/barre in your hotel room

    Pros:

    • having such a flexible schedule
    • the travel benefits
    • meeting the most amazing people of all different backgrounds
    • going to work in a good mood because I genuinely love what I do
    • LOVING WHAT I DO
    • getting to see so much of the world
    • the amount of money you save on gas
    • free parking at the airport
    • getting to help others when they’re nervous to fly
    • getting to make someone’s day (traveling is stressful! sometimes all someone needs is an extra glass of OJ and to know everything will be okay.)
    • free therapy sessions via the jump seat
    • getting paid to travel
    • getting to pack over 3 oz. liquids when traveling
    • so much me time
    • getting to stay in boujee hotels
    • getting so much vitamin D when it’s raining/snowing at home

    Cons:

    • stomach/digestion issues (I take probiotics, triphala, and digestive enzymes to aid my gut)
    • lack of sleep/short layovers
    • the feeling of not having a grasp of life balance
    • lack of social life with friends and family at home when you start flying
    • schedules/routine goes out the door when you start reserve
    • when food goes bad because you don’t have a fridge in the hotel

  • life
  • DEAR ANXIOUS FLYER,

    It’s that time of year again. You’ve got your flights booked, your bags packed, and you know you should be excited to head home and to see your family, but sometimes that’s not always the case. If you think you’re weird for being an anxious flyer, you’re not. You are not alone. It’s a fear that is more common than I realized before I became a flight attendant. As someone who thrives off of taking care of others, I genuinely enjoy helping people stay relaxed and have a more enjoyable flying experience. It’s not always easy and every person is different. I try my best to be very understanding and compassionate. But because I know I can’t personally help every single person out there, I thought writing this post could help guide you in the right direction. Please also feel free to pass it onto any friends, family members, or anyone you know who is afraid of flying or has anxiety over flying.

    TELL SOMEONE

    I know it’s scary to be vulnerable, but please try your best to work up the courage to tell your neighbor or at least one flight attendant about your anxiety or fear of flying. I promise we will try our best to help you any way we can. Whenever I’ve had anxious flyers who made it known that they were nervous about taking off, I would make it a point to check in with him/her throughout the flight. I pay special attention to passengers who need it, whether that be providing a glass of water after takeoff or offering casual conversation as a distraction.

    TRY MEDITATION

    Meditation has been known to help relieve stress and anxiety for years. It’s no different on the plane! I would highly suggest that as soon as you get settled in your seat, immediately putting on your headphones and closing your eyes. Whether you use an app (Headspace is a great one) or simply play nature sounds or music, start meditating. I find that a lot of anxiety around traveling can stem from the madness of the airport, not just flying alone. As soon as you’re able to clear your mind and shake off the stress of TSA and running to your gate, just breathe, relax, and be present. This would also help immensely prior to taking off, which could be a scary feeling for nervous flyers.

    COME PREPARED

    I know those little seats on the plane don’t allow a ton of room for activities, BUT I would highly recommend packing a book you’ve been excited to read, your iPad or laptop for movies, your phone with a playlist of your favorite or new songs, etc. The airline I work for offers free movies and TV shows on all mobile devices, which is pretty amazing! But just in case the flight you’re on doesn’t offer those amenities, just make sure you have something to do! Other cool things I’ve seen people do on the plane: knitting, cross stitching, coloring, card games. Not recommended: yoga in the galley.

    BRING COMFORT ITEMS

    Whether it’s your favorite blanket or a picture of your dog. Bring a piece of home with you that will make you feel cozy and comforted. We sometimes underestimate the power of comfort items! As you might know, essential oils are all the rage right now but for great reason! There are some scents that have been known to help us relax: lavender, rose, chamomile, frankincense, ylang ylang, and bergamot are all great options! I just purchased a peppermint one last week (’cause ’tis the season) and personally, I find that it really relaxes me, if you want to give that a try too!

    KEEP A TIMER

    This might help for some people and might not for others, but keeping a timer is worth a shot! Personally, I like to know how much time is left in the flight. From a flight attendant’s perspective, it’s a gage for when we need to go out with our inflight service. From a passenger’s perspective, it’s comforting to know that landing is just another episode of Spongebob away.

    WRITE A LETTER or MAKE A LIST

    What are you traveling for? Who are you visiting? What are you looking forward to? Write a letter to who you’re visiting and tell them how excited you are to see them. OR alternatively, make a list of all the things you’re excited to see, do, and eat! Keeping a positive mindset will not only help distract you from your current surroundings, but our minds are so incredibly powerful. Who knows if the excitement for your travels will take over your fear of flying! Fingers crossed!

    So dear anxious flyer, I really hope this post helps you in some way. A handful of people messaged me on Instagram (further proof you’re not alone) asking about this topic specifically, so I figured it might help to share this with you. Happy Holidays and safe travels to you and yours! Xo

  • health
  • WHAT’S IN MY CARRY ON BAG – HEALTH AND BEAUTY EDITION

    I’m currently sitting inside Caffe Nero at the airport, waiting for my sister to arrive so we can push start on our annual family trip! Another pinch me moment. I feel so lucky that my sister and I both have jobs that allow for traveling as often as we do, and getting to take mom with us is just another big bonus! I remember the day I got hired as a flight attendant, the first thing I thought of was how excited I was to give back to my mom and everything she’s sacrificed for me and my sister. /FEELS.

    So today, I wanted to show you guys what I packed in my carry on – health and beauty related. Let’s jump in!

    1. Yes To Tomatoes Detoxifying Charcoal Paper Mask
      • What better time to use a face mask than on a 10 hour flight? And with sheet masks, you’ve got no clean up!
    2. Cocokind Skincare Matcha and Turmeric Sticks
      • Matcha is great for your undereye area, especially after a long flight. I also love using it as lip balm and on dry patches, as well as on my cuticles. The turmeric stick is amazing for skin recovery. While the cabin’s dark, paint your face with this yellow magic wand and remove with a wet cotton pad 30 min. later. Pro tip: I like to leave mine on longer, mostly cause I hate going into the lavatory. Ha!
    3. Kiehl’s Cactus Flower & Tibetan Ginseng Hydrating Mist
      • Officially my holy grail. I had a stuffy nose and EVERYTHING felt so dry and so uncomfortable. With a few spritz of this guy, I immediately felt so much better.
    4. Lotus Youth Preserve Face Cream
      • I like to pack heavier moisturizers for flights. Your skin will thank you for it later!
    5. Kiehl’s Clearly Corrective Dark Spot Corrector Serum
      • Skincare is so important, especially on long flights. Perfect time to pack on serums, especially since I don’t wear makeup on long flights.
    6. Sunday Riley C.E.O. Rapid Flash Brightening Serum
      • See above!
    7. Clear Eyes Triple Action Eye Drops
      • I also have a case of dry eyes, so you better believe these are a MUST on flights.
    8. Murad Rapid Relief Spot Treatment
      • When I’m breaking out, I like to dab on a spot treatment in needed areas. This guy was my life saver this flight.
    9. The Honest Company Hand Sanitizer 
      • I think this one’s self explanatory!
    10. Tony Moly Magic Food Banana Hand Milk
      • I make it a habit to use hand cream after every hand wash. The hand soap on airplanes are super drying!
    11. Supergoop! Mint Fusion Lip Balm
      • Always a good idea to lather your lips with a good lip balm when flying.
    12. C.O. Bigelow Mouthwash
      • Packing travel size mouthwash for a quick pick me up is always a good thing. No regrets, that’s for sure!

    Notes:

    • Being inflight is SO DRYING. Make sure to pack lots of moisturizers and balms for your skin and lips.
    • Try to avoid wearing makeup if you can, so you can really pamper yourself with a skincare regimen.
    • Now is a good time to bring those samples  you’ve been meaning to try! I get a ton of samples from my Sephora Play monthly subscription box and I love bringing serums and creams from my boxes. It’s easy to dispose of and will lighten your load throughout your trip.

    1. Healthy Human Life Water Bottle
      • Always bring a reusable water bottle! Not only are you doing good for the environment but, life hack: you can always ask your flight attendant to fill your water up for you. Free water beats $5 water bottles at the airport. I love that mine can double up as a blender bottle as well! Get your own Healthy Human Life water bottle with a discount using my coupon code: KALEIC10
    2. Rootz Nutrition Paleo Protein-Superfood mixed with Further Food Collagen Peptides
      • Being on the go means it’s harder to get all your nutrients in. That’s why I love combining my favorite protein powder (contains SO MANY superfoods) plus collagen peptides for more protein and benefits. Rootz Nutrition coupon code: KALEINTHECLOUDS & Further Food coupon code: KALEINTHECLOUDS10
    3. Eating Evolved Coconut Butter Cups
      • My favorite chocolate! Perfect sweet treat with minimal ingredients. Makes resisting candy at the airport checkouts so easy.
    4. Square Organics Protein Bars
      • Absolutely love these bars. They’re basically a candy bar in protein bar form – AND ORGANIC. What could be better? Square Organics coupon code: KALEINTHECLOUDS
    5. Emergen-C
      • I always pack Emergen-C with me when I’m traveling. Traveling is already so hard on your body. Think about the jet lag, lack of sleep, but also all the germs at the airports and on the plane. Take note from a flight attendant!
    6. Yogi Tea [Skin Detox, Immune Support, Probiotic Balance]
      • My favorite teas! These three are bound to keep you in tip top shape.
    7. Amazing Grass Green Superfood Tabs
      • A. MUST. I bought this on a whim at the checkout at Whole Foods, and I’m so glad I did. Each tab contains one serving of vegetables and fruit. You add it to your water and that’s it! It even tastes yummy!
    8. Bulletproof Collagen Protein Bar
      • Just discovered these and I won’t go back. They’re packed with quality ingredients and keep me satisfied, all while containing the benefits of collagen (check out my last blog post for more info).
    9. Kyolic Kyo-Dophilus Digestion and Immune Health Probiotic Supplement 
      • I take these every day so it’s definitely going in my carry on bag.
    10. Trader Joe’s Ginger and Turmeric Tea
      • My favorite tea when I’m feeling blah.
    11. Golden Root Turmeric Latte Mix
      • A sweet treat with all the benefits of turmeric! I literally CRAVE these.
    12. RX Bar
      • One of my favorite protein bars, so it’s gotta come with! They taste like bliss balls but in bar form!
    13. Zipfizz
      • With jet lag, I love keeping these on me for some quick B12 vitamins. It gives me just enough energy to keep going – and no crash!

    Notes:

    • I’m not getting paid to promote any of these brands. They are brands I truly enjoy on a daily basis and get to share with my friends for a discounted price! Score!
    • Packing your own sweets and snacks makes it easy to not give into temptation at the airport. Make sure to pack your FAVORITES so you know the love is real.
    • Always pack your daily vitamins. Traveling is already hard enough on your body so you want to try to keep everything else consistent.
    • Packing your own tea is a good penny pincher life hack. It’s also a great way to take a little piece of home with you!

    Hope you guys find this useful! Safe travels to all you on the go babes.

  • health
  • I BE UP IN THE GYM JUST WORKIN’ ON MY FITNESS

    Oh hi! Remember me? I know, it’s been a little while, but I really didn’t want to make blogging a chore anymore. Unfortunately, I got stuck in the idea of writing for the mere purpose of having something to post. It wasn’t out of joy and passion anymore. But since launching flylittlebirdy, I made it a point to only write when I felt inspired and when I wanted to. No more scheduled posts. No bullshit.

    So, what sparked my interest today? The sun was shining, peeking through my window and I can’t tell you how happy it makes me waking up naturally to sunlight. I woke up with a really positive mind, took my time getting out of bed (sometimes you just need that), and went for a 7 mile run. IT FELT SO GOOD. I hadn’t ran outside in so long – probably not since my half marathon in February. The weather in Seattle has just been super icky and I’ve also been low key obsessed with cycling and yoga lately. I was also inspired by a message I received the other day from one of my sweetest friends. She was asking for health and fitness advice and it made me SO happy. Someone asking ME for fitness advice? It felt so good because for me, fitness is still a journey. It will always be. My health is so important to me and it took me so long to realize that.

    Three  years ago, my best friend Roxanne asked me to be her maid of honor.. and I don’t know, I guess something just clicked. It helped a lot that I had friends who were now all on the same page too. We were all working towards the same goal: getting in shape for this epic wedding. I’ve tried diets before. Bologna. I’ve always “worked out.” I didn’t think I was capable of improving in any way. I kind of accepted the fact that this was just my body type, maybe I’d lose 5 lbs and that’d be cool, I guess. That was literally my mentality. It’s weird to think back on now and reflect on how much I’ve changed – now I’m not even talking physically. My mindset is completely in a different place. I wish I could go back and tell myself, “you know you’re capable of anything right?” or “don’t set limits for yourself. seriously STOP doing that.” I was the only thing in my way of achieving these “farfetched” dreams and goals. It’s true what they say. Sometimes you are just too hard on yourself. Sometimes you are your worst critic. Sometimes you are your worst enemy.

    Getting started on this journey, I went hard. I didn’t really know what I was doing, but I was doing something different. My workouts no longer consisted of straight boring (seriously zzzz) cardio for an hour. I started incorporating circuits, strength training, and cardio never lasted longer than 30 minutes, but I made those 30 minutes COUNT. HIIT cardio was my jam, hill sprints especially. Roxanne was/is my partner in gym (ha!). She taught me so much about HIIT cardio, read me articles about the benefits of it and it changed my life. My sister helped me overcome my fear of the “boys’ section” of the gym. Like many, I was so incredibly intimidated by the weight room. How does this work? Does my arm go here? What’s a squat? I felt so out of place. So uncomfortable and awkward. But guess what? Every day, I felt a little more confident. A little more… dare I say.. EXCITED, to hit the weights. It was a weird feeling, but also the best feeling in the world. I had this confidence I don’t think was ever there.

    With gym time came a lot of kitchen time. Two words: meal prep. Also life changing. The word diet now had a new meaning. Diet doesn’t mean cutting carbs for X amount of months. It doesn’t mean avoiding dessert so you can fit into a size 4 dress. Diet is literally what you eat. The cleaner I was eating, I found myself thinking, ‘what the hell was I eating before?’ There’s nothing better than knowing exactly what is going in your food. I started pinning clean recipes on Pinterest, binge watching ‘What I Eat In A Day’ YouTube videos, and following a lot of health conscious food bloggers on Instagram. Cooking soon became a hobby and mind you, this is coming from somebody who before considered pressing buttons on a microwave cooking. Zoodles and overnight oats were (and still are) my jam. Love love love my superfoods (yes, I’m that girl) – chia seeds, hemp seeds, cacao powder + nibs. I have a love/hate relationship with apple cider vinegar – as much as I hate drinking it, the health benefits are out of this freaking world. Just do it. Your body will love you for it.

    Things are always up and down. Some days I feel like I’ve plateaued. Some days I feel like crap, totally unmotivated, and like I’ve taken steps back. Other days I feel incredibly proud of myself (almost always after a killer workout sesh or run) and the only thing that sounds good is a massive salad. I love those days, but I get that this is a lifelong journey. Your attitude and mindset is what will get you through. I believe in celebrating small victories. I believe in encouraging others. I believe that balance is key. At the end of the day, what’s life without pizza?

    My best advice to anyone who’s wanting to make a lifestyle change is to acknowledge that it’s going to be tough, but know that you can do it. You can do ANYTHING. Don’t be so hard on yourself. We’re all only human. Don’t deprive yourself of what you love, but also remember to balance. Learn to love yourself. Know that you deserve to live a happy and healthy life. Your commitment to living healthier and eating cleaner will not only show on the scale (scales suck btw) but you will have so much more energy. Your confidence will shine like never before and it’s so freaking amazing.