How to Survive Long Flights [and a Giveaway!]

tips for long flights | almost getting it together

Step one: Don’t let your heart stop beating.
Step two: Arrive at destination.

Just kidding (kind of).

I’ve done my share of long flights: DC to Buenos Aires, New York to Hong Kong, Atlanta to Hawaii and of course, the ever-classic Pittsburgh to Portland. Yes, some of them are miserable and feel like they will never end, but funny story, they always do, some way or another.

tips for long flights | almost getting it together

Sad airport moments in San Francisco because I’m getting ready to sleep sitting up.

There are some ways to handle these flights so you aren’t tempted to never venture further than 1,000 miles from your home again.

• Don’t fly drunk/hungover
I know, it sounds fun in theory, especially if you have a 6 a.m. flight and don’t want to pay for another night in a hotel in Kuala Lampur. “I’ll totally pass out on the plane!” Yes, yes you will… and you’ll wake up a few hours later with a hangover that is so memorable that I’m writing about it five and a half years later. Altitude + dehydration = feeling like death. I think I can leave it at that.

tips for long flights | almost getting it together

Wine sounds like a good idea… but don’t go overboard.

• Dress smart.
I don’t mean wear sweatpants. You’re getting on a plane, not sitting on your couch watching House of Cards. I’m a proponent of wearing heels to the airport because it a) takes up less space in your suitcase and b) you’re just sitting there so why do your feet need to be comfy? “What if I need to run to my gate?” Well, if there is one thing being in a sorority taught me, it’s how to run in heels.

tips for long flights | almost getting it together

Fun fact: This is what I wore flying home from Nicaragua – chino shorts from J Crew and a Dolman Shirt.

Back to the point at hand: if you’re on a long, overnight flight… feel free to wear soft pants, boyfriend jeans, or leggings. Those are okay because they aren’t sweatpants. Hell, wear joggers! I’m also a fan of a chino or soft short in the summer. Wear a comfy t-shirt or sweater and wear a cardigan over it. Then either tie a long, wide heavier knit scarf around your bag or go invest in one so you can use it as a blanket. Trust me, it really helps with the whole sleeping sitting up thing.

• Download a white noise app.
I need background noise that doesn’t involve other people’s conversations or screaming children to sleep. Even at home I sleep with a fan on for noise or use my white noise app if I’m traveling. I’m bad at sleeping which also means I’m a super light sleeper – the slightest thing will wake me up. I use Relax Melodies. You can make your own background noise from dozens of different combinations. The one I use is city ambiance and urban rain.

• Have entertainment.
I’m pretty positive I have ADHD but I’m also too distracted to go get tested for it. Luckily, being on a plane gives me some uninterrupted time to write (which is when I’m actually writing this post). I’ll also download a movie I want to see from iTunes or download a new book, but 99% of the time I never open the book or watch the movie. Whoops.

• Pack your own food.
Airport and plane snacks suck. Airport and plane food sucks in general, unless you’re in business or first class, then it might be slightly edible and less full of preservatives, but typically doubtful. They’re always out of whatever I want anyway. I’m insane, so I pack overnight oats for breakfast then a salad or sandwich for lunch/dinner because those things get through security pretty well and I know that no matter what I end up eating when I land, I ate something that probably involved fruit, vegetables, fiber and protein prior.

If you need extra snacks, I’m obsessed with Kind Bars. They are low in sugar, high in protein and taste like a candy bar… except they are good for you. Keep reading for your chance to win an 8-pack!

tips for long flights | almost getting it together

First Class Overnight Oats (because even first class food isn’t the best).

• Stay hydrated.
Duh. Seriously. Just pack a refillable water bottle. Usually if the flight attendants like you they’ll fill it up for you with bottled water once you drink all yours.

• Get an aisle seat.
I can’t sit still. Whatsoever. Plus then my knees and hips start to hurt. I literally will do laps on planes. “What if I disturb someone?” I’m sorry, walking down the aisle won’t disturb anyone and you have to do what you have to do to keep yourself healthy and happy.

• Pack a tooth brush and face wash.
I have slight tooth brushing OCD if you weren’t aware, i.e. I brush my teeth approximately 8-10 times a day. I’ve been doing it since I could brush my teeth on my own. My parents took me to a psychologist when I was little because they were so concerned… anyway, I brush my teeth and wash my face before I land because I feel like I get oily on planes. I also use Evian Rehydrating spray to get some more moisture back in my skin.

• If all else fails, take melatonin.
I carry melatonin with me when I fly across time zones. It helps with jet lag and puts (and keeps) me asleep. It also doesn’t leave you with a sleeping pill hangover like Tylenol PM or Benadryl or a real prescription sleeping pill.

I’m partnering with Kind Snacks to giveaway an 8 pack of Kind Bars, perfect for traveling! This contest is open through August 6th to US residents only (sorry, international friends!).

tips for long flights | almost getting it together

This actually happened coming home from Portland on Tuesday.

Win an 8-Pack of Kind Bars!

Chat with me:
Did I leave any good tips out? What’s the longest/worst flight you’ve been on? What do you wear to the airport?

85 comments on “How to Survive Long Flights [and a Giveaway!]

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Taylor on July 31, 2014 6:54 am

I am LOVING all of these tips! Especially the scarf (insta-blanket!)…and yes to the running in heels! Things that I’ve definitely done. Plus, some heels are easier to slip on and off through security than tennis shoes are :-)
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Sue @ This Mama Runs for Cupcakes on July 31, 2014 7:03 am

Great post! I love to throw a protein bar (Pro Crunch or Quest bar) in my purse for a snack on a flight!

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Susie @ Suzlyfe on July 31, 2014 7:06 am

Pants, a jacket, a scarf are a must. Also compression socks on long flights–I’ve found they really help. AND NEVER EVER forget food. And bring a water bottle too!
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Cassie on August 1, 2014 10:51 pm

According to all these tips, I need to get compression socks/tights… I actually just need to get them in general…

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Tina Muir on July 31, 2014 7:31 am

These are great tips Cassie! I use many of these on my flights to England and back. I use earplugs to drown out noise and they are calming to me for some reason, but otherwise your tips are perfect. I totally agree with the dressy comfortable and lose, although I usually end up in my running tights. I also would say to bring a hoodie as it can get cold on there! My longest flight was 14 hours to Singapore, followed by 5 to Australia!
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Cassie on August 1, 2014 10:50 pm

That is such a long flight!!! A hoodie is such a good call, too!

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Rebecca @ Strength and Sunshine on July 31, 2014 7:31 am

Bars and nuts and hard fruits likes apples are the best travel snacks! (And packets of nut butter!)

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Cassie on August 1, 2014 10:50 pm

Yes, packets of nut butter, how could I forget??

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Linz @ Itz Linz on July 31, 2014 7:44 am

healthy bars (like kind!) are my favorite travel snacks, for sure!
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Cassie on August 1, 2014 10:49 pm

Love how low in sugar they are :)

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Katie | Healthy Seasonal Recipes on July 31, 2014 8:09 am

I am the worst at traveling! These tips are great! Tweeting ;)
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Cassie on August 1, 2014 10:49 pm

Ha, I hope they help!

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Caitlin on July 31, 2014 8:35 am

Good thinking with all of this stuff! I definitely bring my own food and entertainment (usually a few books and music). I typically prefer window seats when I fly, too, since I like to be able to see what’s below us, but I can see how aisle seats would be a lot better for longer flights, especially since I’d need to be getting up, too!
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Cassie on August 1, 2014 10:48 pm

I am seriously missing out on the window seat based on all these comments!

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Hilary on July 31, 2014 10:28 am

I love quest bars or any kind of protein bar. I also love to grab starbucks coffee and if im lucky to find some hard boiled eggs!
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Cassie on August 1, 2014 10:48 pm

Good coffee in the airport is hard to find!

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Jill on July 31, 2014 10:32 am

I usually take almonds and string cheese with me for easy snacks.

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Alexis @ Hummusapien on July 31, 2014 10:35 am

You are freaking hilarious. Your first tip to not fly drunk/hung over is obviously the best :) I feel ya on packing healthy snacks–I’ve spent a shiz ton at the airport on healthy food that isn’t even healthy a time or two!

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Cassie on August 1, 2014 10:48 pm

YES! WHY IS A CUP OF YOGURT $5? Insanity.

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Kelli @HungryHobby on July 31, 2014 10:37 am

I LITERALLY LOL’ED AT STARBUCKS WITH THE THING ABOUT RUNNING IN HEELS. I think I’ll be more motivated to wear heels next time I travel now ;) I usually bring things that are non perishable like KIND bars or other bars, a banana, that kind of stuff! Overnight oats to the airport, your a health rockstar!

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Cassie on August 1, 2014 10:47 pm

I just love overnight oats, what can I say?

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Paige c on July 31, 2014 10:43 am

Bars and trail mix are the easiest for me to travel with!

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Davida @ The Healthy Maven on July 31, 2014 10:44 am

“I’m pretty positive I have ADHD but I’m also too distracted to go get tested for it. ” <– why I love you. You would be ashamed to be my friend if you knew what I looked like and how I behaved on airplanes. I insist on a window seat despite having to go pee every 5 mins, I wear sweats (basically my pjs) AND compression socks and running shoes, I've eaten tuna on a plane before (That didn't go over well) and have had my fair share of hungover flights.

In other news, I can't handle how gorgeous you are without a stitch of make-up. Teach meeeee.
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Cassie on August 1, 2014 10:47 pm

I have eaten salmon on a plane… also I realized last week salad dressing is kind of smelly. Guess who doesn’t care… this girl.

SKIN CARE POST COMING YOUR WAY SOON.

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Sam @ Better With Sprinkles on July 31, 2014 10:59 am

Haha I’m definitely the person who insists on a window seat and then gets up to pee at least twice, no matter how long the flight is. That is a good point about wearing heels on the plane…saves room!
Sam @ Better With Sprinkles recently posted…Rehashing July.My Profile

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Cassie on August 1, 2014 10:46 pm

I drink wayyyyy too much water to be in the window seat… and also once I straddled a guy trying to get out when he was sleeping and he woke up to me on top of him so I’m scarred from the window seat.

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Erin @ The Almond Eater on July 31, 2014 11:08 am

I NEED the window seat….so I can stare out at the beautiful nothingness. I usually wear yoga pants on a plane but also layer because 99% of the time not everything fits into my suitcase. Ehhhhh yeah I’m an overpacker forever and always.
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Cassie on August 1, 2014 10:46 pm

I seriously need to start getting the window seat on the flight to Portland so I can see Mt Hood/Mt St Helens, etc. Also I have to layer too… of course!

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ganeeban on July 31, 2014 12:41 pm

Is it me or am I the only who who really thinks out my “airport outfit”? Like you, I’ve found that scarves are the best accessory for flights. You can use them like a blanket or wrap them around your face/head if you have a creepy seatmate! I can totally agree, hungover during a flight is the worst…with the exception of having a sinus infection while flying, your head feel like it will explode with pressure :/ Oh and by far, the worst flight was when I got stuck sitting next to a “crack head” (used loosely, because I cannot confirm) who thought it was okay to use dip on the flight and spitting (literally) in between his seat and the airplane wall was OK! So disgusting!! And I woke up to him staring at me…oh man, that was a the flight from HELL! xoxo, ganeeban
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Cassie on August 1, 2014 10:43 pm

WE BOTH PLAN OUR AIRPORT OUTFITS. Like you have to look cute and be comfy! It’s stressful!

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Lesley on July 31, 2014 12:46 pm

The scarf as a blanket idea is brilliant. I’m always freezing on long flights and they never have extra blankets!

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Cassie on August 1, 2014 10:43 pm

You know where to borrow one, too!

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Amy Lauren on July 31, 2014 1:38 pm

I love protein bars for snacks, but also nuts and fruit. Trail mix is good too!
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Cassie on August 1, 2014 10:42 pm

Yes, gotta love trail mix but I don’t know when to stop with it!

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sue on July 31, 2014 3:33 pm

i rarely eat snack bars even though i love them but i make an exception for long rides – whether by car or plane! i always make sure to pack a few so that i can have different flavors to choose from!

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ali on July 31, 2014 4:24 pm

love kind bars too and lara bars… also PBJ on a tortilla is my goto travel snack, don’t have to worry about squishy bread :)

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Lauren @ ihadabiglunch on July 31, 2014 5:37 pm

Oh my gosh I always hear about people getting drunk before/during flights and I just don’t get it. Flying always carries the risk of making you feel sick anyways , so why in the world would I want to drink?? Nope, never happening. You never forget your worst hangover lol. Good idea about packing your own food – that’s always a must, even if you’re not flying. You just never know when hunger will strike. And I actually love your take on dressing up for a flight – I’ve never thought about it but you’re right! Heels take up soooo much space when they could just be on my feet. Plus then you look like a celeb at the airport :)
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Cassie on August 1, 2014 10:41 pm

AND if you’re lucky, cute boys pick you up at the airport so you have to look cute!

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GiGi Eats on July 31, 2014 7:33 pm

You know how I survive a long flight? Flirt my way into first class and then enjoy the delicious catering and inflight movies! AH HA HA! Seriously – wink, nod, suggestive smile…. DO IT!
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Cassie on August 1, 2014 10:40 pm

I need to work on my upgrade skills… come teach me?

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Matt @ Runner Savvy on July 31, 2014 8:08 pm

I wear comfortable clothes, bring snacks, and SLEEP. I love early flights just for that reason.
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Cassie on August 1, 2014 10:40 pm

Yes, early flights definitely help on the sleep front!

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Amanda @ .running with spoons. on July 31, 2014 8:14 pm

Wearing heels to the airport!? Girlll you’re crazy! Sandals or sneakers for me — always, always. And I’m a window seat girl all the way — I get all sorts of antsy if I can’t look outside. Oh! And gum is a must for me as well. Not only does it taste good, but it helps keep my ears from plugging up too much.
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Cassie on August 1, 2014 10:39 pm

GUM! How could I forget?? SO ESSENTIAL!

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Amy @ Long Drive Journey on July 31, 2014 9:56 pm

I have found that ANY good idea that starts with “I’ll just stay up all night,” is a bad, bad idea. Especially when the next morning involves flying!
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Cassie on August 1, 2014 10:39 pm

Agreed!! Or even worse… driving!

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Danielle on July 31, 2014 11:06 pm

Ah, great tips! I feel like you took my routine and wrote it. This is super timely since I’m traveling right now. At any given time, I have what feels like 5# of snacks and liquids. It probably looks insane. Food everywhere. I carry a Vapur water bottle everywhere, and it folds up when empty. So nice! Airplane air is like the thirsty straw at the dentist, sucking every drop of moisture out of my skin, so good call on the Evian spray. I haven’t used it know a few ladies who do. All good things.

My favorite snacks for airports are hard boiled eggs, KIND bars, jerky with no weird additives, veggie sticks, raw cashews, apples, or anything from my kitchen that I grab when I should be walking out the door. Packing the oats to go is smart. If I’m in a rush, the best / inexpensive thing I’ve found at DCA (Term C) besides a piece of fruit are the hard boiled eggs at Primo and snacks from the neighboring natural foods stand.

As for wardrobe, especially when I travel for work, I like to look smart so that no matter who I run into (or who my row mates are) I am good to go. Generally, I’m not a fan of dressing for bed when I can’t lie down. Plus, too many wardrobe changes in public stalls seems hectic. For long flights, however, I definitely pack the eye mask and slipper socks…for comfort obviously. Don’t worry, I’m discreet.

Seat wise, I’m also an aisle dweller. And, if I can’t get an upgrade, then try like hell to get a seat in the exit row. There’s so much more room with less fear of tripping someone or losing a digit to the drink cart. I’m not sure what happened but about 5 years ago someone made me feel like I would certainly get a blood clot if I didn’t move my limbs during flight. I’m not entirely sure if I believe it, but I was scared straight and since then have moved from the window to the aisle.

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Cassie on August 1, 2014 10:39 pm

Loveee this. Get the Evian Spray, you can grab it at Sephora or Ulta or typically at the airport! It’s also so hard to find PLAIN GREEK YOGURT without added sugar at the airport… also hate the “changing in the bathroom scene”.

[…] have you entered my giveaway for an Eight Pack of Kind Bars yet? It’s open until 8.6 at […]

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Arman @ thebigmansworld on August 1, 2014 8:01 pm

MELATONIN.

The two times I flew LA to Melbourne, I actually organised an overnight flight + window seat + melatonin purely to pass out and sleep away the damn 20 hours. If only melatonin wasn’t banned in Australia!
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Cassie on August 1, 2014 10:22 pm

Melatonin is banned in Australia?? BUT WHY?

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Amy on August 2, 2014 10:18 am

Your tips are spot on! I especially love the scarf idea. My longest flight was to Sydney, Australia. First was a 5 hour flight from DC to San Fran, then a 2 hour layover, and the long haul to Sydney. Given I was studying abroad I couldn’t afford business or 1st, so I was stuck in coach by a window on a massive plane. I took Tylenol simply sleep and had a playlist with hours of soothing classical music. It helped some, but not ideal! I’ve got a trek out London next month so I’ll be trying these tips!

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Cassie on August 3, 2014 9:47 pm

Let me know how they work! :)

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Lindsay D on August 2, 2014 10:22 am

Hey Cassie, thanks for the tips. I’d like to share a few too!

To help combat the grease-fest that is airport food I’m putting together a library of healthy eats at airport (domestic only) first. You can check that out here. http://www.yourfittrip.com/airport-guide/

I also like to bring some sort of moisturizer for the face/body and chapstick with me. It’s amazing how quickly I feel like I’m shriveling up in that cabin. Of course that is in combo with staying hydrated! I included a fun collapsable water bottle on my carry-on packing list http://www.yourfittrip.com/carry-on-packing-list/

And THANK YOU for saying to dress smart. It’s amazing how people dress (long overnight flights not included, get comfy) but for a 3 hour a flight a pillow and pjs is not necessary! yeesh.
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Cassie on August 3, 2014 9:49 pm

WHERE WAS THIS SALAD TIME WHEN I WAS AT O’HARE? That website is great, thank you so much for sharing! Would love to collaborate sometime, shoot me an e-mail!

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megan on August 3, 2014 4:36 pm

Just found your blog. Loving it so far!

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Cassie on August 3, 2014 9:50 pm

Yay, hope to see you around more!

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Alli O'Neill on August 3, 2014 6:45 pm

Longest flight: LA to Hong Kong. The plane was enormous though! Double decker! I packed plenty of snacks, books, games, and music to keep me entertained and napped whenever I could. At the time I said I would never go that far again but 3 years later I went from LA to Australia. I guess the adventure is worth the long flight!

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Cassie on August 3, 2014 9:50 pm

Yes, adventure is worth the flight… also, it’s half the fun, right?

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Tessa on August 3, 2014 10:26 pm

I usually bring fruit or something easy to throw away. Hate having something messy

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Sarah on August 4, 2014 7:30 am

My favorite travel snack is a banana!

[…] of the afternoon laying in bed. Maybe we could also contribute my exhaustion to the fact that I flew across the country last week and basically only took an extended nap for sleep on Tuesday […]

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Annmarie on August 4, 2014 9:35 am

Flying hung over is the WORST! I made that mistake this past May on about an hour of sleep…I would have preferred childbirth again over that terrible death-like feeling!
Annmarie recently posted…Meatless Monday: Veggie Burger & Quinoa Stuffed Portobello MushroomsMy Profile

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Cassie on August 7, 2014 10:45 pm

Okay I’m glad it wasn’t just me who thought it was DEATH! I’m not crazy!

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katy on August 4, 2014 12:31 pm

I love quest Bars!

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Dandi D on August 4, 2014 3:47 pm

I really like mixed dried fruit and nuts as a snack.

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Jennifer on August 4, 2014 8:04 pm

I love KIND and Larabars!

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Kaylin @ Enticing Healthy Eating on August 4, 2014 11:17 pm

Hi there Cassie! I actually first saw your blog from a comment on Strength and Sunshine. I connected instantly with your comment about stressing lately with job searching and dealing with an LDR. I too am job searching and dealing with an LDR for the first time in my life! Definitely overwhelming at times….I feel for ya! I’m job searching in Austin, TX right now and my hometown area of Northwest Arkansas. Anyways, favorite travel snack is fresh fruit and pistachios! Glad to have found your blog!
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[…] forget to enter my giveaway for an 8-pack of KIND Bars! Ends Wednesday, August 6th at […]

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Linda Kwolek on August 5, 2014 1:16 pm

My favorite travel food are granola. There is fruit in it and fiber to fill me up.

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Ben J on August 5, 2014 8:39 pm

KIND’s dark chocolate, sea salt and nuts bar is probably my favorite travel snack. That and bananas.

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Nicki on August 6, 2014 7:37 am

I had a tapas box from United Airlines last cross country flight and loved it.
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ellen casper on August 6, 2014 8:25 am

I like energy bars for travel.

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Renata on August 6, 2014 8:41 am

My favorite travel snack is trail mix loaded with raw nuts and dried fruits!

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Lisa Jones on August 6, 2014 8:56 am

Kind bars are awesome! I like to put pb on a tortilla, sprinkle a little granola then wrap a banana up in and just wrap it up.

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Gabi @ LeanGreenIslandGirl on August 6, 2014 9:51 am

Great tips! I love to pack my own food, carry a water bottle with filter and a travel coffee mug. So much money saved AND I get to eat whatever I want!

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Cassie on August 7, 2014 10:13 pm

Ooh travel coffee mug is a good call, too!

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Bethany @ Accidental Intentions on August 6, 2014 9:55 am

I love bringing some sort of granola bar with me when I travel. Holds me over until arrival and makes me feel like I’m making a (relatively) healthy choice!
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Cassie on August 7, 2014 10:13 pm

That’s a good choice!

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Matt on August 6, 2014 1:31 pm

When I travel, I really like to have some sort of trail mix with me!
Matt recently posted…Amishland and Lakes 2014My Profile

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Sabrina on August 6, 2014 3:20 pm

I don’t travel much but when I do, love snacking on almonds.

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Shay @ Whine Less, Breathe More on August 6, 2014 8:25 pm

I just flew a couple of weeks ago for our summer vacation. I packed a Kind bar (they are my favorite!!) and a banana. It was a short flight, thankfully.
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Cassie on August 7, 2014 10:10 pm

Fun, where did you go?

[…] was kind enough (pun intended) to supply us with a bunch of bars because I’m obsessed and ALSO for the most part they have a great carb-to-protein ratio which is good for recovery. They […]

[…] I never really peruse them, to be honest. If I’m doing laps around the airport, it’s to find a plain Greek yogurt or non-shitty cup of coffee (the struggle is […]

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