Four Tips for Staying Trim While You Travel 

img_9688.jpg
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.

img_0018-e1505012150556.jpg

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.

 

Smooth Travels: Don’t Let Constipation Hinder Your Trip

Petaluma food pic

Traveling not only opens doors to new experiences and cultures, but also offers you the pleasure of trying new foods that you’ve probably never tasted before. You should take some time to enjoy the new foods and flavors that are at your destination. Quite often the  wonderful food will be a major highlight of your trip. However, as you may unfortunately already know, dining out daily while traveling can lead to a variety digestive issues, including constipation.

Why does this happen?  Many restaurant meals can be lacking in dietary fiber, which we need to keep things moving along in the intestinal tract. Think about it. How often are you served fiber-rich foods when you travel, such as whole grain breads, vegetables, fresh fruit, nuts and beans? Probably seldom. Often the breads and other grains served abroad (and in the U.S.) are refined, meaning they have had the fiber removed. And the vegetables served with a meal are very sparse. It can be much easier to consume foods with fiber at home.

Paris 2 produce stand

 

Becoming constipated when you travel can put  a damper on your trip.When you travel you want to feel good so you can enjoy your time exploring your new surroundings. You don’t want to be troubled with constipation. So making an effort to get adequate fiber should be at the top of your list. According to the U.S. Dietary Guidelines, fiber recommendations are 25 grams per day for woman and 35 grams per day for men. If you have been plagued by intestinal issues in the past when traveling, or want to avoid a potential problem, check out these tips.

Amsterdam grilled veg sw

4 Tips to Help Avoid Constipation While Traveling

1. Bring along some high fiber bars for your trip.  KIND and Kashi bars are smart choices. Bring enough to have two per day, if you need it. If you find that the breakfast options where you are traveling are low in fiber, add a bar to your breakfast. They also come in handy for a mid-afternoon snack. Look for bars that contain at least 3 grams of fiber per serving. These are great

2. When you dine out, ask for whole grain bread. Have a salad and/or a serving of vegetables at lunch and dinner. Order high fiber soups, such as Lentil or Minestrone. Try something new like a veggie burger or a grilled vegetable sandwich. Craving pasta? Think Pasta Primavera with extra veggies. And ask for whole wheat pasta–they might have it! For dessert, request a dish of fresh fruit.

3. Make an effort to drink fluids. Aim for at least 8 cups per day. Be eco-conscious and bring your own water bottle from home. Drinking helps keep you hydrated and helps the fiber move through your intestine. Inadequate fluid can lead to constipation.

4. Plan ahead and do an Internet search for farmers’ markets where you will be traveling. Plan a trip to the market and purchase fresh fruits, vegetables and nuts to keep in your room for snacks. If your destination does not have a marketplace, visit the local grocery store and stock up on produce, nuts and whole grain cereals.

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people improve their health 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.

5 Things You Can Do To Be a Mindful Traveler

Paris produce stand

Those who love to travel are quite often people seeking adventure. To enjoy new scenery, different cultures, interesting cuisine, breathtaking art and architecture, and so much more. Yes, traveling can be thrilling. But it’s also a gift to have the means to travel and something that should be not taken for granted. In this crucial time of protecting the planet, we need to be mindful when we travel as well as when at home. Read below how you can put being a mindful traveler into practice.

Paris 2 produce stand

5 Things You Can Do To Be A Mindful Traveler

  1. In hotels, practice sustainability. If you are staying in the same hotel room for a week or less, use the same bath towel and request that your sheets not be changed until you checkout.  Do your part to save water.
  2. In restaurants, order only the amount of food that you will eat. Food waste is huge!   If you want to try a variety of dishes, share with your dining companions. If you can bring leftovers back to your room for breakfast, do it! Approximately 1/3 of the food produced in the world for human consumption each year, which is about 1.3 billion tons, is wasted. Even if just 25% of the food currently lost or wasted globally could be saved, it would be enough to feed 870 million hungry people in the world.
  3. Bring your own water bottle  when you travel. Jut refill from the room faucet. You will save many bottles from ending up in a landfill or the ocean.
  4. Try to walk more or rent a bike when you travel. Either way, it’s so much better to explore a city or village by foot or bike. You will truly see the sights when you avoid traveling by car. And you will be reducing your carbon footprint. A “win-win.”
  5. To take care of our planet and reduce greenhouse gas emissions, eat more fruits and vegetables and less meat. Order more salads, pasta with vegetables, vegetable soups. Think grilled vegetables for a main entree. This is a practice you can also follow at home. Shifting diets away from meat could decrease by 50% per capita greenhouse gas emissions related to eating habits worldwide. Decreasing greenhouse gas emissions can also help limit additional deforestation — a major contributor to climate change.

References

  1. Key facts on food loss and waste you should know! | FAO | Food and …
    http://www.fao.org/save-food/resources/keyfindings/en
  2. Studies Show Link Between Red Meat and Climate Change | Climate …
    http://www.climatecentral.org/news/studies-link-red-meat-and-climate-change-20264

Lisa Stollman, MA, RDN, CDE, CDN is an award-winning Registered Dietitian Nutritionist who is passionate about helping people improve their health 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.

Six Tips for Staying Trim During the Holidays

Christmas tree NYC 2015

Thanksgiving just passed and the holiday season is now quickly upon us. With this time of year comes an array of parties and events to attend, and any excuse  to cook, or simply (let’s be honest!) eat lots of tasty holiday treats. Cookies, cakes and 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 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. 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. 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. 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 a small serving of dessert if you so desire 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 a great website (and FREE app) for nutrition information on drinks and food.

4. 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.

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 here or visit here for more info.

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.

Mendocino food pic

  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.

veg omelette Amsterdam

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.

Eating Well While Traveling on a Budget

Paris view

The day has finally arrived and tomorrow you leave for the vacation you’ve been planning for months.  Of course you have planned everything, including your budget.  You’ve accounted for plane tickets, hotel accommodation, and excursion costs, but did you allow proper food expenses?  And how are you going to eat healthy while staying on budget?

It can be very easy to underestimate how much you will actually spend on food and beverages while away from home, but there are ways to save a little extra in your bank account while keeping the dreaded vacation weight off.  If you dine out frequently, it is easier to put less nutritious food in your body more often than you would otherwise.  However, it is important to not miss out on trying traditional foods of that region. That is part of the fun of traveling, right?  There are plenty of ways to make sure that you eat healthy and not break your bank while you’re at it.  Plan ahead and consider these tips to eat healthy while traveling on a budget!

paris-produce-stand

In Transit:

  • Pack some snacks! Plan ahead and bring a few nutritious items that are easy to pack such as fruit, almonds, or granola bars.  It might even prevent you from stopping at the local gas station for that pop and bag of chips you’ve been thinking about.  Your wallet and body will thank you.
  • Check out the cooler section. The cooler has nutritious options such as veggie snack packs, yogurt, and fruit cups, which are great grab-and-go choices that won’t cost much or add to your waist line and will keep you full until the next stop.

 

paris-market

On Location:

  • Check if breakfast is included in your accommodation or offered at a low cost. If it is, take advantage.  A bonus is that there are usually foods specific to the region available as well as more classic but healthy options like fruit, yogurt, and cereal.
  • Depending where you are traveling to, you may not have access to a refrigerator. Having access to a refrigerator can be wonderful for your budget.  This allows you to purchase food from a grocery store and actually store extras.  Also, if you dine in a restaurant, you can save half of your meal for the next day.  This will not only stretch your budget a little farther but also controls portion sizes.  Ask your hotel if they can supply you with a room refrigerator.
  • Visit local grocery stores or produce stands. This will allow you to purchase nutritious foods at a lower price, saving you money from restaurant dining. If you have access to a kitchen while traveling, cook some of your meals. If you only have a refrigerator, stock up on sandwich ingredients and prepare some of you lunches. From personal experience, this is my favorite way to save money while traveling. You can eat some healthy meals and avoid continuous restaurant eating, since you can control whats going into your meal, enjoy the local produce,  and use healthy cooking/prep methods.

Although you may be on a budget, it does not mean that you can’t eat healthfully while traveling.  With a little planning, you can limit your food spending while eating delicious and healthy meals. 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 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. Special thanks to the fabulous writing contributions of nutrition intern, Emily Pearson. To find out more about Lisa or to book an appointment, please visit here.

Eating Healthfully At The U.S. Open

US Open 2016


The U.S Open is in play and what a joyous occasion for avid tennis geeks and their families and friends. All the top players are 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, vegetable curry, and seafood salad at the food court. Of course, there will be lots of places serving big steaks and burgers, but, in all honesty, 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!!

 

tennis ball476215965757707_842601599_n

Healthy Eating Tips

1. Stay hydrated. It’s VERY 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, vegans, and health-conscious eaters..

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 2017. Whole grain breads provide more nutrition and lasting energy. They’re also a great 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 and leads to dehydration (which you definitely don’t need when sitting under the hot summer sun). 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!!

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 here.