Four Smart Holiday Health Tips for 2017

Northport Holiday lights Main Street 2017The holiday season is now quickly upon us. With this time of year comes an array of parties and events to attend,  or simply (let’s be honest!) a vast consumption of tasty holiday treats. Cookies, cakes and pies galore. During this festive time of year we are tempted with so many decadent spreads of food. According to a study by the National Institutes of Health, the average weight person typically gains one to two pounds over the holiday season. And people that are overweight tend to gain five pounds during this time. The real issue is that most people don’t lose the weight gained, thus the pounds obtained over the winter holidays accumulate year by year. But with the right knowledge, you don’t have to join the group of “weight-gainers.” You can enjoy the holidays and maintain your weight and healthy habits. Whether traveling or enjoying the holidays at home, maintenance is KEY. Here are five tips to keep you on track and enjoy the holiday season::

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1. Develop and follow a meal routine (if you need help with planning a meal routine, make an appointment with a registered dietitian nutritionist (RDN). Eat every three to five hours. Avoid skipping meals. Skipping meals so you can indulge later typically backfires. When you skip a meal your blood sugar level may drop. This can lead to intense hunger. You may end up eating more than you usual and your desire to make healthy decisions will go out the window. Tip: eat a healthy snack or meal before you go out so you don’t overindulge at a party. Try to combine some protein with a complex carbohydrate and you may feel full longer. Think a small handful of nuts or a KIND bar and a fresh fruit. Or a peanut butter and banana sandwich on whole grain bread.

2.  Limit the calories in your beverages.  Start the party off with water or a glass of seltzer. If you desire an alcoholic beverage, one to two glasses of wine or 2 oz. of vodka, gin or rum with seltzer or a splash of juice should be your limit. CalorieKing (www.calorieking.com) is a great website (and FREE app) for nutrition information on drinks and food.

3. Fill your kitchen with healthy whole foods so you eat well at home. Purchase fresh fruit and vegetables, beans, hummus, tofu, fish, chicken, lean meat, nuts and nut butters and whole grains, such as quinoa, whole wheat pasta and couscous, cereals and popcorn.

4. Maintain your exercise routine. Exercise helps prevent weight gain and relieves holiday stress. Walking at a brisk pace, just 20 minutes daily, is quite beneficial.

Enjoy the holiday season and the time you spend with friends and family. You will get more enjoyment out of laughing with those you are closest to than indulging in unhealthy holiday foods. Don’t let the buffet table become your focus!

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. She is the co-author of  “Making Nutrition Your Business,” Second Edition, Eat Right Press 2017. In addition Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management, plant-based nutrition and diabetes. Lisa received her B.S. and M.A. in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

Stay Trim: 72 Hours in London 

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London is a fabulous city to explore, shop and eat your way through. There is so much history coupled with amazing art (put the Tate Modern and Victorian and Albert on your list!), fashion and food that you can be dazzled for days, let alone hours. In addition to all of the sites and museums, this melting pot of great diversity is reflected in the wonderful restaurants that portray a wide variety of international cuisine. So traveling to London must also include partaking in the fabulous food scene. Whatever you do during your trip, make sure you include the Food Hall at Harrod’s for an amazing showcase of beautiful food and multiple dining venues. It’s truly a visual treat for food enthusiasts.


London is well known for its wonderful international cuisine, including Indian as well as Persian and Lebanese. If you have a diverse palate, I highly recommend trying them all!
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As a nutritionist I also know the importance of feeling well while you travel. You want to avoid bouts of indigestion (and potential constipation) and the sluggishness of eating too much. Who wants to have to sit it out at the hotel and limit your travel experience because you don’t feel 100%? Plus you don’t want to return home with tight fitting clothes. So here are some tips to keep you feeling well and trim as you experience London. Also included at the end are some amazing restaurants you should visit in London. Enjoy your journey.

Five Tips for Eating Well, Staying Trim and Feeling Great in London

1. Instead of relying on cabs, buses and the tube, walk. You will see SO much plus you’ll be adding in some exercise, which burns calories and keeps you feeling well and energized.

2. When you are dining, put an emphasis on vegetable-centric meals. Think salads, grilled vegetable plates and sides. The fiber in the food will fill you faster with less calories and will also aid regularity and intestinal health.

3. Order fresh fruit for dessert. Or visit a fruit market and purchase fruit to have in your hotel room for snacks.

4. Choose vegan dishes when possible. Plant protein, which is found in plant-based dishes reduces your risk for heart disease, diabetes and many types of cancer.

5. To stay fit, take a fast-paced morning walk, visit the hotel gym or download an exercise app on your phone and get a workout in your hotel room. Highly recommend Gaia for yoga and Fitness for Weight Loss for a variety of daily workouts.
London Restaurants You Don’t Want to Miss

1.Veersswamy–oldest Indian restaurant in London. And exceptional food.

2. The River Cafe–award-winning Italian restaurant located on the bank of the River Thames.

3. The Ritz Hotel for High Tea

4. Manoush– casual place with delicious Lebanese food.

5. Ritorrio–excellent Italian food

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. She is the co-author of soon-to-be-released book “Making Nutrition Your Business,” Second Edition. In addition Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management, plant-based nutrition and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

 

Four Tips for Staying Trim While You Travel 

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We’ve all heard from friends who like to travel how they rarely can make it home without unwanted pounds. Traveling and weight gain don’t have to go hand in hand. Yes, you can enjoy wonderful meals and maintain your weight. One of the pleasures of travel is the experience to try new and delicious food. Whether at a corner cafe in Amsterdam, a taverna in Athens or a food truck in Austin, the joy in trying and enjoying new flavors is truly part of our travel memories.

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Traveling is a wonderful time to enjoy yourself and your surroundings. But you don’t want to be so concerned about what you can and can’t eat to avoid gaining weight. Don’t allow any  negative energy to zap some of the pleasure from your trip. To help you enjoy your trip and avoid weight gain, I’ve put together four “tried and true” tips  to help you enjoy new cuisine and stay svelte. So pack your bags and enjoy your trip. No worries about gaining weight!

Four Tips For Avoiding Travel Weight Gain

1. Eat more at breakfast and lunch. Yes, enjoy the hotel buffet.

2. Make dinner your lightest meal. Soups, salads, grilled vegetable platters, grilled fish or lean meats are all good choices.

3. If you have dessert, share it. Or better yet, forgo the rich pastry and enjoy a dish of fresh fruit.

4. Limit alcohol which contributes additional calories to your diet. In addition, alcohol can increase your appetite and cause you to eat more. If you’re going to imbibe, choose wine or vodka, rum or gin on the rocks. Skip the sugary mixes.

To maintain your weight while you travel, emphasize healthy choices. But most important, enjoy your trip!

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management, vegetarian nutrition and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

 

8 Healthy Traveling Tips for Prediabetes

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If you have prediabetes, hopefully you’re familiar with strategies to lower your blood glucose and avoid the development of diabetes down the road. Making smart food choices and exercising regularly to keep blood glucose levels within normal range are key strategies for staying healthy. These lifestyle choices should be practiced during your daily routine, but can also be easily incorporated into your plans while traveling. It can be tempting to savor new foods and indulge on sweet treats when you’re away. Eating mindfully while you travel will let you enjoy a variety of foods, but continue to keep your blood glucose in check while you’re away.  If you have questions regarding your diet while traveling, meet with a registered dietitian nutritionist (RDN) prior to your departure to gain more knowledge on foods and physical activity that can keep your blood glucose within normal range. If you check your blood glucose at home and are still working on getting it into a healthy range, bring your glucometer with you so you can stay on track when you travel.

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Here are some tips to help you stay healthy during your travels:

  1. Avoid sugary drinks. Drinking sweetened beverages is a quick way for blood glucose levels to rise. Instead of sodas, juices, and sugary coffee beverages,  enjoy water, seltzer, or unsweetened tea or coffee.
  2. For breakfast, skip the sugary cereals and baked goods. Try some oatmeal or plain yogurt with fresh fruit, or egg whites on whole grain toast. Bring some packets of plain oatmeal with you and a bag of nuts or energy bars, such as KIND, so you have healthy choices readily available.
  3. Make sure you eat balanced meals. Fill half of your plate with fruit or vegetables, and include whole grains and lean protein, such as tofu, beans, grilled fish, veggie burgers, eggs or chicken.
  4. Eat every three to five hours to keep your blood glucose level steady. Have a meal or snack which includes a carbohydrate rich in fiber, such as fruit or whole grain crackers, paired with a healthy protein,  like nuts or hummus.
  5. For dessert, try to order fresh fruit or some plain yogurt and fruit. If you order something sweet, try to keep your portions smaller (eat mindfully and she with your dining companions).
  6. Make time for exercise everyday. An easy way to do this while traveling is to walk to some of your destinations. Aim for 30 minutes of brisk walking per day.
  7. Be smart about your snacks. Do not just grab the most convenient snacks; choose them wisely! Between meals, enjoy a fresh fruit, vegetables with hummus or some  nuts. Stock up on some of these snacks before you leave home, and visit a local market at your destination, so you always have a healthy snack on hand.
  8. Do your research. If you are traveling abroad and want to try some of the traditional foods in your locale, do some research online to check ingredients or ask your waiter. If a dish is rich, order it as an appetizer or share with your dining partner. For the most part, try to stick with grilled fish, seafood, chicken or vegetarian proteins, such as tofu and beans. Enjoy salads and vegetables dishes. Have fun on your trip!

Helpful Travel Apps

For U.S. travel:

  1. Eat Well Eat Out-find healthy dining options in your locale complete with nutrition information. Developed with The American Diabetes Association.
  2. Food Tripping-healthy food establishments located wherever you are traveling
  3. FitTravel Guru-plan your trip and workouts with one app

Traveling abroad:

  1. EatWell EU-the Europe healthy food travel guide
  2. EatAway-fully customizable diet translator for most diet restrictions

 

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

5 Things You Can Do Now to Reduce Climate Change

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Now that Washington has declared that climate change is a non-issue, we, as people living on this beautiful planet, must each do our part to protect our home. And we need to not think just of ourselves, but for our children, grandchildren and future generations to come. Now, more than ever, we must all play an active role in protecting the earth by reducing climate change. You may be asking yourself “what can I do” to help our world? There are quite a few things you can do starting now to help. Get involved. Do your part and become a climate change activist!

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5 Things You Can Start Doing Today to Reduce the Effects of Climate Change

  1. Eat more plant-based meals. Think hummus and avocado sandwiches or peanut butter in place of cold cuts. Swap meat for veggie burgers, grilled tofu, quinoa, beans, sorghum and sliced portobello mushrooms. A study published last April 2016 by the World Resources Institute showed that reducing heavy red meat consumption — primarily beef and lamb — would lead to a per capita food and land use-related greenhouse gas emissions reduction of between 15 and 35 percent by 2050. Going vegetarian or vegan could reduce those per capita emissions by half.
  2. Buy a water bottle and fill it up at home to quench your thirst throughout the day. Stop purchasing bottled water.
  3. Get solar power for electricity in your home.
  4. If you’re planning to purchase or lease a new car, seek out a hybrid or a electric car.
  5. Use reusable bags when you shop. Forgo the plastic.

What do you do to reduce climate change? Please let me know and I can share with my blog readers. Together we are stronger. Thank you.

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

5 Tips for a Healthy Memorial Day

happy-memorial-day-from-briggs-freeman-sothebys-international-realty-1With Memorial Day kicking off this weekend, summer is officially here. So I thought it would be wise to offer some advice on how to eat well at the endless array of BBQs destined to mark your calendar during the upcoming summer months. These gatherings are a great way to get together with friends and family, enjoy the weather, relax, and just enjoy life. You’ll typically be faced with a smorgasbord of food options, so trust that you can still get your fill and also feel good about what you are eating. Here are five tips for you to take to your next gathering.

  1. On the grill: Plant-based proteins are always the better choice. If available, enjoy a grilled veggie burger, portobello mushroom or veggie dog. If plant-based options aren’t on the menu, choose lean proteins such as fish or chicken . But, let’s be honest! Low fat options at your typical gathering (unless it’s your casa) are often slim. Most likely it will be hamburgers and traditional hot dogs. Remember– you don’t have to try everything just because it’s there. Select what you really like. Enjoy it and aim to just have one serving. You can always make a delicious meal from grilled vegetables (if they are available) and salad.
  2. Condiments: Go easy with the mayo, creamy dressings and cheese you consume.     For a healthier alternative, try a couple slices of avocado. Bulk up your burger or sandwich with as much lettuce, onions, tomatoes and pickles as you desire.
  3.  Sides: Go heavy on the salsas and fresh vegetable options; go lighter with the         mayonnaise-based sides, such as macaroni salad and dips. Don’t overdo the chips, as they are empty calories that won’t fill you up. Opt for crackers, pretzels or  baked chips and aim for one handful. If raw vegetables are being served, indulge in them. They are always the BEST choice!
  4. Desserts: Limit to one small portion if it’s a decadent dessert. If there is fresh fruit, that’s– hands down– the better choice!
  5. What to bring: A watermelon (everyone will love this!), vinegar-based coleslaw, salsa, hummus and raw vegetable tray, chickpea salad, salad with fresh nuts and berries with vinaigrette or fresh fruit salad (this is my personal favorite!). While these are all healthier options, if it tastes good, people will eat it.

Above all else, enjoy your time with your friends and family. Enjoy summer!

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

Eating Healthy and Staying Trim in the U.S.V.I.

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Sit back in your chair and close your eyes. Picture white sandy beaches with water the color of clear, cool aquamarine. Colorful fish you can see simply just standing on the beach. Yes, the water is that clear. The rhythm of the day drops a few notches down from what you are used to at home. You have arrived in the U.S Virgin Islands. It’s a great place to visit for unwinding and enjoying nature. And the beautiful climate, lovely people and delicious Caribbean food pull it all together to have a uniquely memorable trip.

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If you are like me, when you travel you want to enjoy the local food, feel great, continue to stay fit and avoid coming home with extra unwanted weight. The goal during a vacation, even if you’re trying to lose weight, is weight maintenance. Don’t try to lose weight when you are away. Enjoying the local food is part of the experience. But be mindful when making food choices. That is always key to good health. Read below for my tips on healthy eating in the USVI and staying fit. The USVI includes St. Thomas, St. John and St. Croix. For this blog, we will limit our exploration to St. Thomas and St. John. We hope to cover St. Croix on another Caribbean trip.

 

Healthy Eating Tips:

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  1. Try to avoid fried foods, which are aplenty on these islands. Ask for grilled fish and chicken, instead of fried. Ask for salad or vegetables in place of the French fries.
  2. Portions are large in the USVI.  To keep calories down, share a salad and an entree with your dining partner.
  3. Choose more salads, grilled fish and vegetable-based dishes when you travel here.
  4. For dessert, order fresh fruit. They grow many delicious fruits here, including mangoes. Yum.
  5. Go easy on the alcohol. Yes, these islands are known for their rum and it is abundant. Instead, save your calories, and enjoy seltzer with lemon and a splash of juice.

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Staying Fit:

  1. Go for a hike. These islands are covered with lush greenery and trails. Or walk the beaches.
  2. Swim and snorkel. The water is gorgeous and the sea life is amazing. Think colorful fish, sea turtles and stingrays.
  3. Walk through the towns and take in the amazing history of these beautiful islands.

Restaurants we recommend:

St. Thomas Mafolie view

Jen’s Island Cafe (St. Thomas) Amazing curries and other Indian dishes. Many vegan options. Highly recommend for a casual lunch while strolling through the picturesque town of Charlotte Amalie.

Mafolie Restaurant (St. Thomas) The food is delicious Caribbean cuisine with many plant-based options. The restaurant is located cliffside and the view is beyond outstanding.

ZoZo’s (St. John) Simply the best restaurant in St. John. Terrific Italian dishes with  an emphasis on fresh seafood and vegetables.

Conclusion: The USVI is a fabulous place to unwind and enjoy nature. The local people are so friendly and the weather can’t be beat. And the beaches…..they have the most beautiful soft, white sand and are lush with palm trees. Many restaurants offer delicious local produce and fresh-caught seafood. What more could you want when you need a little R and R? We highly recommend this travel destination.

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, food influencer, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.