As an executive that travels on business, it’s hard to stay healthy. You work long hours, spend lots of time sitting in airports and on planes, dine at fine restaurants, and are in and out of cities in the blink of an eye. That’s probably why as a traveling executive you are in one of the highest risk groups for health issues, including heart disease.

As a busy executive you don’t need to sacrifice your health because you travel. These tips are easy to follow and won’t interfere with your work:

1. Quick 20 minute workout first thing in the morning.
Work up a good, quick sweat and get energized for the start of your day. Get it done early so you don’t worry about it for the rest of the day. Here’s a quick
10 minute workout you can do in your hotel room or office. No equipment or hotel gym is needed.

2. Bring your powdered greens drink.
A greens drink is a great way to load up on nutrients vital to good health. And because it’s difficult to count on a fresh juice bar when you travel, a powdered greens drink is the way to go. Simply pack the powdered greens drink in your carry-on bag, mix it with water, and drink it the first thing each morning.

3. Pack some snacks.
It’s tough to find healthy food options on flights and in airports. Pack some healthy snacks to bring with you. I recommend 100% grass fed animal based protein bars that are Paleo diet friendly, gluten free and low in sugar. They’re called Epic Bars and you can order them online or buy them at natural food stores (and we sell the Epic Bar at my office). Other great snacks are organic beef jerky, nuts and trail mix. We also sell a whey protein bar that our kids love.

4. Meditate.
Tune out the noise of the world and spend 15 minutes reflecting in silence. Researchers in many studies have documented the health benefits of mediation, including boosting your immune system, lowering your blood pressure, and improving your overall emotional balance. Here’s a nice article about the health benefits of mediation.

5. Take a multivitamin.
Multivitamins help your body get vital nutrients it isn’t getting from food. The proper vitamins and minerals help your body stay healthy while allowing you to perform at an optimum level. They’re easy to pack, easy to take and are an excellent natural supplement for good health. Watch this short video about how to select a quality multivitamin.

6. Use your smartphone to find restaurants with healthy menu options.
Phone apps like HealthyOut helps you find healthy meals whenever you eat out. Use these apps to select places to eat that offer food compatible to your dietary objectives (I strongly recommend you follow a Paleo diet). Use an app to record your food choices by meal to stay on track and to avoid consuming too many calories.

7. Stick with natural personal care products.
Bring your own organic natural personal care products with you on trips. Avoid using hotel shampoos, soaps, conditioners and body lotions as they are packed with toxic poisons that harm your body. Shop online for natural organic toothpaste, deodorant (I like Primal Pit Paste), shampoo, aftershave, shave cream and personal care products you use. Using natural organic products really makes a difference in your health.

8. Get some sleep.
Your body needs sleep to relax and rejuvenate itself. For most of us, that means a solid eight hours of sleep each day. Trade shows and large meetings are especially tough to get proper sleep. Make sleep a priority. Don’t sacrifice your health in order to socialize. Read my blog post, 20 Ways to A Better Night Sleep.

9. Special tip for coffee drinkers.
I prefer you drink green tea for its amazing health benefits. If you must drink coffee, stick with organic coffee and limit the amount you drink. Organic coffee is essential, as coffee is one of the most heavily dusted crops with pesticides in the world. These pesticides can kill you, which is why you should drink only organic coffee. Again, bring some with you as most hotels don’t have organic blends. You can however find organic coffee served at many fine shops across the country.

10. Make smart food choices.
The first step to good health lies in eating only organic foods. Organic foods have not been genetically modified or sprayed with chemicals that harm our bodies. If you can’t find Paleo foods and need to eat, start your meal with a salad or veggies. If you use salad dressing, stick with oil and vinegar or have the dressing served on the side so you can control portion size. Avoid high calorie, low nutrient value foods. No soda. No alcohol. Avoid fried, sautéed, breaded and creamy dishes. Choose foods that are grilled, charbroiled, steamed, baked, roasted or stir-fried. Organic, free range eggs are great for breakfast.

Business travel brings a whole set of challenges for most people. However, with just a little thought and planning, you can improve your health and help your body.