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.

 

Healthy Traveling Tips for 2016

earth-1426389-639x631The New Year is here, which is a great time to plan your personal travel itinerary for the upcoming year. Where do you want to go? What places are on your bucket list yearning to be scratched off? Traveling makes memories that stay with you forever. Experiencing new places and cultures, plus the added potential to meet new people, adds to your personal growth. Traveling  can enhance your life in so many ways. When you travel , whether for business or pleasure, you want to feel your best as you take on the world. The worst thing is to end up staying hankered down to your hotel room because you aren’t feeling well. One of the smartest things you can do to ensure a great trip is to plan ahead and get a healthy diet in place before you embark on your journey. Then upon departure you keep up the healthy eating plan as you travel to your destination, Once there, keep the healthy eating momentum going. Feel great and enjoy your time away. And when you return home, you should continue to reap the rewards of a healthy diet. Your energy level will be soaring, your weight will likely be the same, and you will feel great. Enjoy your trip!

Here are four tips to help you have a fabulous trip:

  1. Before you leave for your trip, start adding more plant-foods to your diet (aka fruits, vegetables, whole grain, beans and nuts). Eating more of these nutrient-rich foods will help increase your immunity to prevent getting sick before you embark on your trip, or on the plane which is an atmosphere rampant with unfriendly germs. And the added fiber will help keep your digestive system running smoothly. Thus, plant-foods are a win-win!
  2. Bring snacks from home for your trip. Fresh fruit, cut-up vegetables and hummus, nuts and energy bars are great to keep on-hand for your flight. Some airports have definitely improved upon the healthy snacks you can purchase to bring onboard. Energy bars and individual bags of plain instant oatmeal are also good to bring along for a light breakfast when you travel. Bring enough energy bars so you can have one per day, if needed.
  3. When you get to your destination, visit a local produce stand or market to buy fruits and vegetables for your room. Quite often, travelers have problems with regularity as the fiber content of foods in most restaurants can be quite low.
  4. When dining out, opt for fruits and/or vegetables at each meal. if fruit salad is on the breakfast menu,  add it to your order. At lunch, ask if your sandwiach can be made on whole grain bread. Or order a salad or vegetable-based soup, such as Minestrone as a main course. At dinner, have a side salad or an entree salad or grilled vegetable plate as your main course. Fresh fruit is great for dessert. If not on the menu, enjoy the fruit you purchased when you return to your room.

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. She is also the author of the e-book 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 and diabetes for teens and adults. For more info, contact Lisa via email or visit here.

6 Tips for Staying Trim and Enjoying This Holiday Season

Christmas NYC 2015

In the blink of an eye, the  holiday season is now upon us. With this time of year comes an array of parties and events to attend, and any excuse (let’s be honest!) to cook, or simply eat lots of tasty holiday treats. Cookies, cakes, pies galore. Oh my!!! During this festive month 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 overweight and obese people 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. However 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. Don’t look to lose weight over the holidays (but if you do, that’s awesome!). Here are six tips to keep you on track:

1. Follow your meal routine. Eat every three to five hours. Avoid skipping meals. Skipping meals so you can indulge later typically backfires. You may end up eating more than you usually do 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 the 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. Balance your plate. For the party meal, think MyPlate guidelines: ½ of the plate should be non-starchy vegetables such as broccoli, asparagus, Brussels sprouts or salad, ¼ of the plate can be from protein sources like grilled salmon, sautéed tofu, beans or chicken breast and ¼ starch consisting of pasta, rice or sweet potatoes. Add in small serving of dessert or very small portions of several desserts. Think volume for the vegetables and portion control of the more decadent sides and desserts.

3. Don’t drink your calories. We all love those holiday punches, ciders, cocktails and hot comforting drinks but know what is in your glass before indulging. Always start the party off with water or a glass of seltzer. If you want to get or remain svelte, stick with the two aforementioned beverages! If you must imbibe, 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. Just an FYI: Egg Nog is one of the richest holiday drinks, containing 350 calories, 19 grams of fat and 22 grams of sugar per 1 cup (8 ounce) serving! CalorieKing (www.calorieking.com) is great website (and FREE app) for nutrition information on drinks and food.

4. Buy 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.

5. 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.

6. Aim to maintain weight, not lose it. 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 was recently honored as the 2015 The 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 plant-based eating and optimal health. To help restaurants improve upon menu choices and food preparation, Lisa recently founded Eat Well Restaurant Nutrition where she collaborates with chefs. She is also the author of the e-book The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and the widely-acclaimed book 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 and diabetes for teens and adults. Contact Lisa at eatwellrd@yahoo.com or visit here.

Healthy Eating Abroad- When in Rome

rome-restaurantRome, where civilization and religion essentially began, is a place everyone should visit at least once in their lifetime. Enter a place where beauty is at every corner and one can spend hours admiring the craftsmanship put into a single building, a piece of artwork or a pasta dish that has been perfected over the years. The cuisine is something not to miss and as much a part of the experience of Rome as any other. When you experience a meal in Italy, you experience traditions that have been passed down for generations and embedded in every Italian. Meal time is family time and the typical Italian meal spans the course of 2-3 hours. There are also certain dining etiquettes one should be aware of beforehand. Check on dining etiquette in Rome. The traditional Italian meal consists of five courses. The first being an antipasti dish such as a charcuterie board or bruschetta. The main course is divided into 2 courses, the first called primo which is a pasta or rice dish, the second called secondo piatto is a meat or fish dish and contorni or side dishes may be ordered al-la cate. Dessert or dolce concludes the meal. So how does one not expand their waist line with a food culture characteristic of pizza, pasta, cheese and gelato? Here are a few tips that will allow you to enjoy the cuisine without overindulging.
1. For breakfast, order the cornetto semplice (similar to a croissant) without the fruit or cream filling. These cornettos are typically made with more sugar than croissants thus yielding a sweeter product to begin with. Biscotti are another lighter choice compared to other pastries as they typically do not contain butter. Also, opt for standing at the espresso bar to keep yourself on the go, to avoid additional charges that incur when sitting at a table and mingle with the locals.
2. Don’t feel pressured to order every course. Skip the antipasti and choose either a pasta or meat/fish course or chose to share one of each. Red sauce pastas are lighter than the cream based but there are just some dishes one must try while in Rome, Cacio e Pepe being one. Made with only butter, pecorino cheese, pepper, and pasta, the result is decadent and if done correctly the true test of Italian cuisine. Share this with your fellow diner.
3. Eat the bread with the meal not as a means to fill up before the meal arrives. Italians use the bread as an accompaniment to the meal, to scoop up the extra sauce but the bread is typically delivered to the table before the order is even placed. So you can cut an easy 200 calories by not eating 2 slices of bread before the meal.
4. Add in a hefty serving of vegetables. Artichokes and tomatoes in Rome are delicious! Order a salad and choose vegetable side dishes to accompany the main course. Or have them as your meal. For pizza and pasta, choose vegetarian.
5. Skip the dessert at lunch and dinner but enjoy single serving of gelato during the day when you are more active. Gelato is often enjoyed on-the-go by Italians. So have your sweet treat mid-day as you are walking around the city.
6. Engage in the Italian approach to mealtime. Italians eat leisurely, enjoying both the food and company. As a result they eat more slowly and allow themselves to experience the feeling of satiety before they over eat. It takes about 20 minutes for our brains to actually register that we are full. So, when you eat slowly, you will likely eat less.
And above all else, enjoy the Italian cuisine as it is not one to miss. Just keep portion sizes and moderation in mind. Buon appetito!
Lisa Stollman, MA, RDN. CDE, CDN is a nationally-renowned teen and adult weight management expert with offices in Huntington, NY and the Upper East Side of Manhattan. Lisa is the author of The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012), the premier guide on healthy eating and weight management for teens. She loves to share her enthusiasm of eating healthy, traveling and staying fit. To find out more about Lisa, visit her website.