Healthy Eats at the U.S Open

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The U.S Open begins today. And what a joyous occasion for avid tennis geeks and their families and friends. All the top players will be there competing for the big prize.  Quite often people come and spend at least four hours at a clip taking in the various tennis matches. And they do get HUNGRY! In the past the U.S. Open was not known for their food offerings. But it’s getting better! This year you’ll find sushi (at Aces) and hummus sandwiches at the food court. Of course, there will be lots of places serving big steaks and burgers, but that’s not the healthiest fare.

Here are some tips for staying on track with healthy eating at the U.S. Open and a list of this year’s eating venues.  Enjoy the U.S. Open, eat healthy and feel GREAT!!

 Healthy Eating Tips

1. Stay hydrated. It’s hot outside, so although you’ll be sitting and watching, you will feel the heat. The best beverage for hydration is water. So keep a bottle handy and drink up.

2. Healthy dishes include salads, fruit plates, grilled chicken and fish. Veggie burgers and hummus platters are great choices for vegetarians and vegans.

3. Avoid the fried foods and refined carbohydrates (refined white bread, pasta and sugary drinks) which will only tire you out and have your eyes fighting to stay open during the long matches. Go for healthy complex carbohydrates such as fruits and vegetables, whole grain breads and beans.

4. If you order a sandwich, request whole grain bread. If they don’t have it on hand,  and if enough people ask, maybe it will be offered in 2015. Whole grain breads provide more nutrition and lasting energy. They’re also a good source of fiber.

5. If you plan to have an alcoholic beverage, have it with a meal as the food will slow down the absorption of alcohol. Don’t drink on an empty stomach. Just keep in mind: alcohol can make you tired. For a healthy alternative, have water, seltzer, a Virgin Mary or unsweetened iced tea.You don’t want to miss a game!

Here’s the list of all the eating venues (the GOOD and the NOT-SO-GOOD) this year at the U.S. Open. Have a great time!!

http://usta.usopen.org/US-Open/dining_at_the_open_restaurants/

Lisa Stollman, MA, RDN, CDE, CDN is the author of the new 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.). She is a nationally-recognized Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to book an appointment, please visit: www.lisastollmanrd.com

 

Great Travel Snacks

travel_agentsTraveling makes healthy eating a bit more challenging. Whether you go by car, train or plane, when you aren’t in your normal environment it’s just easier to get off track and forget about your meal routine. And while you shouldn’t try to lose weight when on vacation, you don’t want to back track either. So taking a few minutes to pack snacks for your trip will help prevent you from stopping at the corner stop for a candy bar or pulling into the fast food lane for a milkshake. That being said some convenient stores and airport vendors do have healthy snacks to choose from, you just have to choose wisely. Here are a few suggestions for healthy snacks to bring along on your trip. Nuts Full of healthy fats, fiber and plant proteins- nuts are also calorie dense so just a small handful can be pretty satisfying and hold off your hunger for your next meal. Choose any kind you want- roasted peanuts, almonds, walnuts, pistachios, sunflower seeds, etc or make a variety pack. Fresh fruit Choose less perishable fruit such as bananas, oranges, apples, plums, apricots. Fruit is hydrating, full of nutrients and low in calories so it can be a good way to satisfy the munchies that pop up during a long trip. Raw veggies Great for a road trip. If you can bring along a cooler, pre-wash and cut veggies such as radishes, carrots or celery, place all in a plastic bag and put on ice. These make a great dipper for hummus or homemade ranch using plain Greek yogurt instead of sour cream. Crackers Choose whole grain crackers which are more filling and contain more fiber than the “enriched” counterpart. Choose those with 5 or less ingredients. Triscuits are a great choice and offered in a variety of different flavors. Pair with hummus, natural peanut butter or cheese. Popcorn Popcorn is actually a whole grain, just be sure to choose unbuttered, unsalted to avoid unnecessary processed ingredients, trans fats and sodium. Flavor it yourself with garlic powder, onion powder, oregano, pepper, sea salt or even hot sauce for a kick. Popcorn lets you “volume eat” since you get a three-cup serving for only 100 calories. Trail mix
Make your own! Mix together a whole grain cereal such as Wheat Chex or Cheerios, nuts, dried fruit and dark chocolate pieces. Place in individual baggies.. The snack doesn’t require refrigeration so can last the length of your trip. Energy Bars Choose those with few ingredients, low in added sugar (less than 6 grams), contain some protein (more than 3 grams) and fiber (at least 2 grams)per serving. Kind Bars and Lara Bars are excellent choices because they are satisfying, tasty and contain more “whole food” ingredients. If you don’t pack ahead, good news! Most of the aforementioned items can be found at most convenient stores or airport vendors. Happy snacking!

Lisa Stollman, MA, RDN, CDE, CDN is the author of the new 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.). She is a nationally-recognized Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to book an appointment, please visit: www.lisastollmanrd.com

Eating Trim and Staying Slim on Martha’s Vineyard

 

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If you’ve had the pleasure to visit this beautiful island nestled in the Atlantic Ocean off the coast of Rhode Island and Massachusetts, it’s an experience you’ll never forget. However, If you never chose this place as a vacation destination, you may want to rethink. Martha’s Vineyard is home to many gorgeous beaches and quaint towns, including Edgartown, Oak Bluffs, Chilmark and Vineyard Haven. Each town has its’ own New England flavor that makes it unique. And of course like many vacation spots, dining out is all part of the whole vacation relaxation package. Which is great if you don’t like to cook(!), but can add some girth to your waistline. Eating three meals daily in restaurants can definitely up the calories, so making wise food choices while you are vacationing will keep you feeling great (to look up calories–if you are so inclined, try the Calorie King app (free for iPhone). You want to enjoy meals that will fuel you up, but not add on the pounds or slow you down. Making smart food choices will you help you to return home with souvenirs, not unwanted extra pounds. In addition, you want to stay active while you’re away. Being active will not only help you to feel great but will also help you manage your weight while you vacation.

It’s important to have energy to hike, bike, swim and just walk throughout the towns. Having at least an hour of daily activity will keep you energized and relaxed as you explore new surroundings. Purchase a Jawbone or Fitbit pedometer before you leave home so you can track your daily activity.

Here are some healthy eating tips along with  restaurant suggestions which offer healthy meals that will keep you well-fueled.

5 Tips for Making Healthy Food Choices on Martha’s Vineyard

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1. Like many islands that have great seafood, fresh fish is a big part of many restaurant menus on Martha’s Vineyard. However many menus also are rich in  fried dishes. For a healthy choice, order fish grilled instead of fried. Or go vegetarian and opt for a veggie burger. In place of the accompanying French fries, ask for a side salad, vegetable or cole slaw.

2. If the portions are large, order a side salad and an appetizer. Or have a salad as an entree. Be wary of additions, such as cheese and bacon. Have only one or ask for them to both be deleted. Ask for salad dressing on the side.

3.  If you go out for breakfast, skip the home fries and bagel, and opt for whole grain toast. An omelette with vegetables will provide you with a good source of protein and fiber. Or order plain yogurt with fresh fruit for a calcium and Vitamin C boost.

4.  For lunch, sandwiches which include vegetables and salads, as long as they aren’t laden with meat and cheese, are a healthy choice.   Ask for whole grain bread instead of the refined white roll. Good sandwich choices include grilled fish or chicken with lettuce and tomato or hummus with vegetables. If French fries are part of the meal, ask for a side salad instead.

5. The best beverages to accompany your meal include water, seltzer, unsweetened iced tea and tomato juice. Though alcohol is commonly chosen while on vacation, keep in mind that alcoholic drinks tend to be high in calories and can increase your hunger. So go slow. Start you meal off with a non-alcoholic beverage such as a Virgin Mary or seltzer with lemon. If you desire a glass of wine, etc., wait until your meal is served to order your beverage. You should find you drink less alcohol when you heed this tactic.

Restaurant Suggestions: Each of these restaurants offer vegetable-based dishes and amazing salads, in addition to meat, fish and chicken.  I highly recommend all of them!

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Edgartown

The Port Hunter:  great food and live music

The Atlantic: recommend for lunch or dinner

Among the Flowers:  great for breakfast

Oak Bluffs                                                                                                                                                                                    The Lookout Tavern : beautiful view with great food, sushi too!

Nancy’s Snack Bar: excellent fish and Mediterranean food

Vineyard Haven                                                                                                                                                                         The Black Dog Grill: great fish dishes, salads and veggie burgers

Chilmark                                                                                                                                                                                                       The Chilmark Tavern: pricey but excellent local food that’s well-prepared

Lisa Stollman is the author of the new ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press June 2014) and The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). She is the founder of Lisa Stollman Nutrition with offices in Huntington, New York and on the Upper East Side of Manhattan. Find out more about Lisa at www.lisastollmanrd.com.