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.

 

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.

Don’t Let the Flu Catch You: TOP Tips to Avoid the Flu

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Flu season is here.  Why wait until it creeps up on you when you can follow some key strategies to help avoid it. Having a strong immune system can help reduce your risk of getting sick.  So plan your strategy and do your best to stay well this season. Getting sick means missing work, having to cancel upcoming social activities and impending travel plans. So make the right food and lifestyle choices and stay healthy. Here are four tried and true tips for beating the nasty flu. To your health!

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1. Eat foods that boost your immunity. Foods that will help keep the flu away include almonds, mushrooms, fruits high in vitamin C such as strawberries, tomatoes, mangoes, oranges and grapefruits, fermented foods, which contain probiotics, such as yogurt with live cultures, kimchi or miso, green tea, kombucha, and pickles. Include at least a few of these foods in your daily diet. At breakfast, enjoy an orange or a small pink grapefruit along with your cereal or yogurt. At lunch, try an almond butter sandwich with an orange and a cup of green tea. At dinner, a grilled portobello mushroom burger or a bowl of steamy mushroom soup with an avocado and tomato salad are two great ways to wind down your day.

2. Get enough zzz’s! Sleep impacts your immunity, so don’t try to cut your sleep time short. Teens need 9 to 10 hours of sleep daily while adults can manage well with 7 to 8. Just like you would put work and the gym on your daily schedule, don’t forget to pencil in sleep!

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3. Exercise! A good workout will reduce your chances of getting sick. Aim to exercise at least four times per week. If you can’t get to the gym, workout with an app or grab your pedometer (aim for 10,000 steps per day) and go for a walk.

4. Wash your hands. Keep germs at bay by washing your hands frequently throughout the day.

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, 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.

Stay Trim: Avoid Weight Gain While Traveling Abroad

 

rome-restaurantWhile traveling abroad, you may feel at times that things are out of your control. Flights may be delayed, reservations may have been cancelled, or luggage may be lost in transit. Unfortunately, this is the reality of traveling abroad. However, weight gain while traveling does not have to be a reality. You can take total control of your exercise and food choices while traveling so you return home without unwanted pounds. As you should know, being on vacation is not the time to try to lose weight, unless you’re at a health spa. Maintaining your weight while traveling is much more sensible and doable. Enjoying the wonderful food is part of the traveling experience. It may seem like it might be difficult to maintain your weight while on vacation, but mindful thinking and a little planning can put you on the right track. Follow the tips below to plan your healthy trip abroad.

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  1. Plan on when you are going to eat meals. It may be tempting to keep buying snacks throughout the day, but if you stick to planned meal times and one or two snacks, you will not engage in mindless eating which can lead to weight gain.
  2. Split large portions. Ask your server how big the plates are, and don’t be afraid to share an entree with someone else or ask for half of it in a to-go box.
  3. Engage in some kind of physical activity on most days. Instead of taking the bus to a nearby location, walk there instead. Look for nearby walking tours or hiking trails to discover. By walking, you get to experience new places close-up while burning calories.
  4. Look for accommodations with a kitchen–think AirBNB. Traveling abroad doesn’t mean that every meal has to be consumed in a restaurant. Part of the fun in having a kitchen abroad is visiting farmer’s markets and buying local ingredients to create your meals. In preparing your own meals, you can choose the foods you love or would like to try, and give yourself the appropriate portions to avoid overeating. If don’t have access to a kitchen on your trip, see if you can order a mini fridge with your room to store some healthy snacks. You can also keep many breakfast foods, such as yogurt and cheese, in a small fridge.
  5. Pack healthy snacks. You can buy some nutritious snacks before you leave for your destination, or at local markets while you walk the city streets. Having healthy snacks on hand keeps you energized between meals as well as helps you avoid buying unhealthy snacks on impulse from street vendors.
  6. Drink sufficient water. Sometimes we mistake thirst for hunger and we grab a snack when really we need to hydrate. In addition, drinking water can help you feel full between meals to help you avoid snacking. Bring a durable reusable water bottle to keep with you at hand during your daily travels.
  7. Avoid buffets, if possible, or learn how to control yourself around them. If the breakfast buffet is too tempting, store some cereal or whole wheat bread, peanut butter and fruit in your room to help you start your morning right. If you ever find yourself at a buffet, think about appropriate portion sizes before you eat and stick to eating the amount you plan to eat.

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Remember to enjoy yourself! Being smart about eating and exercise during vacation can bring the best result: enjoying new experiences abroad while not having to worry about your weight. Bon voyage!

Lisa Stollman, MA, RDN, CDE, CDN 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). She is a nationally-recognized and award-winning 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 here. Special thanks to Anita Renwick, nutrition intern, for her wonderful contributions to this blogpost.

Five Healthy Eating Tips For National Nutrition Month

NNM2016_salad3 700x550_2March is National Nutrition Month and it’s a great time to put healthy eating into place. Spring is right around the corner which is a time of plants perking up from the soil and flowers budding. And warmer weather is on the way. What a great time to start making healthier food choices and to spend time truly appreciating the flavor of delicious food. Making better food choices can impact your lisfe in so many positive ways. Here are five simple tips to help you “savor the flavor” and make healthful eating part of your life.

  1.  Take small bites. Focus on the flavor and texture of what you are eating.
  2.  Chew slowly. Let the food sit on your tongue so you can truly taste it. Count to at least 20 before you swallow. You may find that when you feel the first sign of fullness, there is still food left on your plate. If dining at home, put your leftovers in the fridge and enjoy it tomorrow. If eating out, have the food wrapped up and savor it the next day in your brown-bag lunch.
  3. Make your food taste better. Instead of microwaving or steaming your vegetables, sauté or roast them with a little olive oil, chopped garlic, and a pinch of salt. Try different herbs and spices when cooking to enhance flavors and boost the nutrition power of your meal. Try cinnamon or ginger sprinkled on fresh cut-up fruit. Or turmeric and rosemary on grilled tofu and chicken.
  4. Pull up a chair and sit down at the table. Taking the time to sit and enjoy your meal will help you to become a “mindful eater”which can help you eat less and manage your weight. Plus, you’ll be reducing your risk for many chronic diseases, such as Type 2 diabetes, heart disease and many types of cancer, when you eat less.
  5. Add more fruits and vegetables to your daily diet. Visit your local farmers’ market or grocery store and purchase some produce you’ve never tried. Cut up fruit and add it to your salads, cereal, and yogurt. Roast an array of vegetables and have them as your meal, side dish, or add to salads.

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the The 2015 Outstanding Dietitian of The Year by The New York Academy of Nutrition and Dietetics. She is a speaker, blogger, entrepreneur and innovator who is passionate about spreading the message of healthy eating for optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs to get healthy meals on the table. She is also the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and the widely-acclaimed The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment, travel nutrition and diabetes for teens and adults. For more info, contact Lisa via email or visit here.

 

6 TOP Travel Snacks

photo-9Traveling 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 backtrack 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 and fries. 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.

  1. Nuts: Great source of healthy omega-3 fats, fiber and plant proteins. Nuts are also calorie dense, so just a small handful (1/4 cup) 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. Measure them out and put in baggies.
  2. Fresh Fruit: Choose less perishable fruit, such as bananas, grapes, apples, plums and 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.
  3. Raw Vegetables: Great for a road trip. If you can bring along a cooler, pre-wash and cut veggies such as radishes, carrots, fennel and 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.
  4. Popcorn: Popcorn is actually a whole grain. Pop up a batch and flavor it yourself with garlic powder, onion powder,rosemary, oregano, pepper, sea salt or even hot sauce for a kick. Or to keep it simple, pick up the 100 calorie bag servings at the grocery store for built-in portion control.
  5. Trail Mix: Make your own! Mix together a whole grain cereal such as Wheat Chex or plain Cheerios, nuts, dried fruit and dark chocolate pieces. Place in individual baggies.. This snack doesn’t require refrigeration so can last the length of your trip.
  6.  Energy Bars: Choose those with few ingredients, low in added sugar ( 6 or less grams of sugar per serving), contain some protein (more than 3 grams) and fiber (at least 3 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 an award-winning Registered Dietitian Nutritionist, author, blogger and speaker. She 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.). Lisa is the recipient of the 2015 Outstanding Dietitian of The Year from The New York Academy of Nutrition and Dietetics. Her expertise includes teen and adult weight management, travel nutrition and diabetes. Lisa loves to ignite passion in her clients for the taste of delicious and healthy plant-based foods. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. To find out more about Lisa or to schedule a nutrition appointment, please visit here.

Three Reasons To Visit Lake Como

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Lake Como in northern Italy is truly one of the most breathtaking spots on the planet. Just picture a large lake surrounded on one side by spectacular mountains coupled with winding roads and exhilarating hairpin turns lined with homes painted in various hues of terra cotta. Complete this vision with a beautiful green lushness of trees and flowers. Exquisite sums it up. Lake Como is a great place to slow down, unwind and just take in the beauty. In addition to the postcard views, there are three other great reasons to visit this town. These include 1. fabulous food (this is Italy–there is always delicious food!), 2. shopping (Lake Como is famous for its’ silk–they even have an excellent silk museum that is definitely worth the visit) and 3. a terrific place to unwind and relax. It has a slow pace which is ideal when you need to lower the stress level from daily living back home.

Things to do

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1.Take the boat taxi that will take you around the lake to each town. You can get a day-pass and get on and off at your leisure. A great way to see Lake Como. Make sure to visit the magnificent town of Bellagio. Great shops, restaurants and fabulous lake views.

2. Visit the Silk Museum. Lake Como is the silk capital of Italy. The museum captures the history of silk making through the ages. From the cocoon through the finished product, you will walk away with an understanding of the background of silk. Fascinating.

3. Town of Como–quaint shops and outdoor cafes combine to be a great place to stroll and spend a nice afternoon. Many stores offer gorgeous silk ties and scarves.

Great Places to Eat

Restaurants

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Acquadolce–Located on Lake Como in the town of Cernobbio. The restaurant is situated cliffside with dramatic views of the lake. And the food is wonderful. Delicious choices include chickpea soup with squid and pasta with baby artichokes. Wonderful grilled vegetables.
Ristorante Rico–What a wonderful gem hidden in the village of Como. Go for the delicious truffles, pasta and fresh seafood. They also serve an array of wonderful vegetable side dishes (also know as contorni).

Staying Healthy and Fit While You Travel

It’s great to come back from vacation and not gain weight. So how can you do this? There are two simple tips to implement:1. Fill up on vegetables. Order a grilled vegetable plate at lunch. Or enjoy a salad with legumes or seafood. A grilled vegetable sandwich is also served regularly on the menu in northern Italy. The vegetables here are amazing, so take advantage. At dinner, again focus on vegetables. Have them as a main course or as a side dish. Do enjoy the pasta and pizza. They are great. But don’t have them everyday.  2. Walk. It’s amazing how much you can walk when you are sightseeing. All the steps you take while traveling will help you come home feeling great. On my recent trip to Lake Como, we walked over 14,000 steps each day, without even realizing it. Use the outdoors as your gym!

Lisa Stollman, MA, RDN, CDE, CDN is based on Huntington, Long Island and New York City. Her expertise is in weight management and travel nutrition. She was recently honored as the 2015 Distinguished Dietitian of the Year Award by The New York State Academy of Nutrition and Dietetics. To find out more about Lisa, visit here.