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.

 

 

 

 

 

Traveling Abroad Gluten-Free

086506a45643d61bb38d1ee16ac3738cTraveling abroad with celiac disease or gluten sensitivity may pose a challenge at first. But once you do your homework you may find it quite manageable. The key is to do your research so you are not left starving or unsure if what you are eating is in fact gluten-free. Make sure you are well-versed in avoiding cross-contamination with gluten. Don’t let your diet restriction stop you from enjoying this amazing experience on which you are about to embark!

Remember these three areas to familiarize yourself with: the food customs, language and the new surroundings.

1. Food customs: have an understanding of how traditional dishes are prepared and the ingredients used so you know what is gluten-free, what to avoid and what can be modified.

2. Language: be able to communicate your needs and identify key words that indicate sources of gluten. Have a smart phone? Download a translation application to ease the language barrier. Google Translate is a user friendly app. Although English may be spoken as a second language in your city of travel, it is unlikely the word gluten or celiac is understood so know the translation in the area’s primary language. An excellent resource for gluten-free dining out is the app GF Card (free for iPhone or iPad) which contains gluten-free dining cards in fifty languages. Simply show your iPhone to your server. If you don’t have an iPhone, visit www.TriumphDining.com to order gluten-free dining cards.

3. The surroundings: know where you can stop in to purchase packaged snacks or fresh fruits to fuel your travels. If you are staying in a place with a kitchen it may be a good idea to stock up on gluten-free dried pastas, bread, cereal, quinoa, crackers and rice to break up the meals eaten out.

Pack gluten-free snacks to avoid searching aimlessly for gluten-free options, taking away from valuable sightseeing time. Airports are also a great spot to stock up packaged snack foods. KIND bars, NuGo Free Dark Chocolate Trail Mix protein bars, dried fruit and nuts are some examples. Dehydrated rice noodles, bean soups and gluten-free oatmeal packets are easy to carry along and just require hot water, easy to come across in most hotels, cafés or corner stops. Look for gluten free wraps you can carry along so you can simply request the sandwich fillings be made in your wraps and even bring along plastic gloves just in case. Know that continental breakfasts will unlikely have gluten free breads/cereals and the risk for contamination is likely going to be quite high. Yogurt, cheese, eggs and fresh fruit are good options for breakfast when dining out.

Before booking a hotel, it would be wise to ask if special arrangements can be made depending on your length of stay. Request to have a small refrigerator in your room.  Stock up on inexpensive grab-n-go breakfast food such as gluten free granola bars, dried fruit and rice cakes with a nut butter spread.
 For eating out, research the area beforehand to find those restaurants which will accommodate the gluten-free traveler. Look on the Internet for restaurants which serve gluten-free dishes. Choose those places that understand risk of cross-contamination. –

When ordering here are a few requests you might need to ensure cross-contamination is avoided:

1. Make sure your meat is cooked on a clean surface, meaning not the same grill where bread/buns are toasted.

2. Make sure the vegetables have not been cut on the same cutting board as any flour products.

3. Gluten free pizzas need to be cooked on clean surfaces and gluten free pasta needs to be boiled in clean water, not the same water previously used to cook wheat pasta and the same thing goes for any fry order

4. Tip generously especially if the restaurant or café makes special plates and is very accommodating. This will only encourage similar behavior for the next traveler.

By Country:

Italy: the land of bread, pasta and pizza, is very conducive to the gluten free traveler. The Italian Coeliac Society certifies restaurants claiming gluten-free on their menu to assure the consumer there will be no risk for cross-contamination. Florence is home to several restaurants offering gluten free pasta and there is always the option for a Caprese salad, freshly sliced meats, antipastos and risotto.

France: Many restaurants and bakeries offer gluten-free fare. The Chambelland Boulangerie in Paris is a gluten-free bakery located in the 11th Arrondissement.

Spain: The Attic Restaurant in Barcelona offers selections specific for those with celiac disease. Menu options included pastas, fries, and other gluten-free selections.

A terrific website is www.glutenfreepassport.com for finding info on restaurants, traveling tips, travel language guides and a variety of gluten-free and food allergy apps. Take the time to review it before you embark on your trip. For more specifics by country: if you are traveling to Mallorca, France, Indonesia, Bolivia, Chile, Easter Island, Thailand, Finland, Australia, Montreal, Abu Dhabi, Sweden, Italy, Columbia or Sri Lanka just to name a few, follow this link for stories from gluten-free travelers. http://www.celiactravel.com/stories/

 

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: http://www.lisastollmanrd.com

Eating Abroad with Prediabetes and Diabetes

farmersmarket picIf you have prediabetes or diabetes (either Type 1 or 2), you most likely are aware that you can eat what you like as long as you monitor your carbohydrate intake. Counting carbohydrates as part of a healthy meal plan will help you control your blood glucose. When you travel abroad you should try to maintain a similar healthy eating plan as you do at home. Consuming a diet that emphasizes healthy whole foods, such as fresh fruits and vegetables, low fat dairy or nondairy alternatives, lean protein foods (animal or plant-based), a variety of whole grains and healthy fats is a healthy plan that is beneficial for everyone, including those with prediabetes or diabetes.

Meeting with a Registered Dietitian Nutritionist, before you leave if you haven’t already, is a smart investment in your health as he/she can provide medical nutrition therapy, as well as create a personalized meal plan tailored to your particular health needs.

While you travel and dine abroad, try to eat healthy so you will feel well. Take the time to get at least an hour of exercise daily (with your physician’s approval if needed). And, yes, walking in the Louvre counts! Walking when you travel is a great way to see new sights plus get a nice workout at the same time. Bring a pedometer with you when you travel so you can track your steps. If you are in good physical shape, aim for 10,000 steps per day (which is approximately five miles).
Here are ten tips to help you stay healthy abroad whether you have prediabetes or diabetes (Type 1 or 2):
1. Make at lease half of your plate fruits and/or vegetables at lunch and dinner.
2. Instead of sweet pastries for breakfast, opt for plain yogurt with nuts and fresh fruit or a veggie omelette and whole grain toast.  3. Avoid sweetened beverages. Drink water, sparkling water, tea or coffee instead.
4. Limit refined breads and cereals whenever possible. Ask for whole grain breads and cereal when available.
5. For lunch, try a sandwich and a side salad or have a large salad as an entree.
6. Going out for dinner? Grilled fish or chicken with sautéed vegetables and salad is always a great choice. So is an entree salad with either a vegetarian protein such as beans, nuts or tofu, or grilled shrimp or chicken.
7. If you want dessert, fresh fruit is the best choice. But if it’s a rich dessert that grabs your eye, ask for a couple spoons and share with your companions.
8. Make sure to get at least an hour of exercise daily. Exercise will help control your blood glucose and manage your weight as you enjoy your journey, taking in the new sights, culture and flavor of new foods.
9. Visit local food markets to stock up on fruits, vegetables, olives and nuts to have available for snacks.
10. Check your blood glucose and adjust your food and/or medication accordingly so you can get the most out of your time away.
For additional tips on traveling abroad and adjusting insulin, visit this link http://www.diabetesforecast.org/2013/jun/35-top-tips-for-travel-with-diabetes.html

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: http://www.lisastollmanrd.com

Welcome to The Trim Traveler

travel_agentsWe are thrilled to launch our new blog: The Trim Traveler. This is the place to help you feel great and stay in shape as you travel the world. Visit here for cutting-edge tips on how to eat healthy in restaurants and make smart food choices around the globe. Travel with us as we review healthy restaurants and local cultural foods, all the while keeping you feeling good, physically fit and healthy. From New York City and Seattle to Paris and Israel, The Trim Traveler will cover it all. If you have special dietary needs, whether it’s diabetes, celiac disease, gluten sensitivity, vegan, low sodium, etc., we will cover it here with science-based tips that will keep you healthy as you savor new cuisines. Our new ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad will launch in June and will be available on Amazon. Stay posted for the launch date. We invite you now  to subscribe to The Trim Traveler for weekly postings on eating healthy at various destinations. Bon Voyage!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Time for Summer Vacation!

 

cropped-beach.jpgIt is officially summertime and you and your family and friends are likely looking forward to vacation or are already on it. Whether your trip has a lot of relaxing and sunbathing in store or you are traveling to new places booked full of sights to see and things to do, undoubtedly part of your trip will be spent dining out at various restaurants or grabbing take-out as you go on about your day. So to help you stay on track with your meal plan or at least help you not fall off completely here are a few tips to take with you on your travels. I understand it can be more difficult to eat healthy on vacation, but there is always a healthier choice to make.Do a little planning ahead so you will stay on track.

For snacks: Instead of the usual chips, cookies and processed junk foods that leave you feeling worse than before and largely unsatisfied opt for more whole food types of snacks. Pick up some fresh vegetables, wash and cut into bite size pieces and pair with a couple healthy dips. Hummus, whatever variety you desire, is made with chickpeas, olive oil and spices so it is completely plant-based with few ingredients and is a much healthier choice than French Onion Dip and other creamy dressings. If you like creamy dressings you can make a ranch dip using Greek yogurt instead of sour cream or mayonnaise. Just pick up one of the seasoning packets and you will have a choice that has far less fat and more protein, probiotics and calcium than the alternative. Not feeling ranch? Then make a Tzatziki sauce with plain Greek yogurt, fresh or dried dill, lemon juice, garlic and pepper.

For a sweeter snack, pick up fresh fruit from the farmers market and make a fruit salad to enjoy with meals or as a snack.. Fruit, in addition to being packed with nutrients and antioxidants, is also hydrating and serves as a much better “dessert” than cookies or brownies. For salty snacks make a trail mix with a variety of nuts, seeds, dried fruit and throw in some dark chocolate pieces. Even with the chocolate this snack offers more nutrients than a pack of pretzels, just stick to a handful serving size since all ingredients are nutrient dense. For more volume eating, plain popcorn seasoned with garlic powder, pepper or oregano and a drizzle of olive oil is very low in calories and makes for a great whole grain snack you can eat in a larger serving.

For the meals you eat in, make them healthier and you can be a little more liberal with the meals you eat out while continuing to make sensible choices. For meals in- fire up the grill for fish, chicken breast or sirloin and make a medley of grilled or sautéed vegetables. Have with a salad and sweet potatoes, brown rice or over whole grain pasta. Eat most of your breakfasts in since this is such an easy and inexpensive meal to prepare for yourself. Pick up some whole grain bread or bagels, eggs, sharp cheddar cheese and fruit and you have yourself a healthy, balanced meal. Eat clean and healthy for meals in so you can enjoy dinners eaten out all the while not getting completely off track. For example if you want fried fish, have it with a side salad or steamed vegetables instead of both fries and mac and cheese.

So while you are on vacation, enjoy your relaxation time- relaxation, de-stressing and getting adequate sleep does wonders for health! Be mindful of what you eat, enjoy meals out but stay on track so that you still feel good about yourself when you come home from vacation. Aim to maintain weight, not lose it!

 

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