The BEST Healthy Travel Apps

yoga-3

One of the great things about traveling is that it can help you escape your daily routine. It’s great to explore new places and leave the usual daily grind behind. And feeling great while you travel is a no-brainer. Feeling well will help you enjoy everything your destination has to offer. If you want to have a stress-free vacation and come back home feeling relaxed, planning out most of your trip in advance can make things run smoother. Booking train and museum tickets will help you spend less time on line. And the play you were dying to see–you don’t want to find it’s now sold out when you drop in to buy tickets. Restaurants that you definitely want to try? Book your reservation on Opentable before you leave home. In addition to the “before you start your travels” tips, there are a wide range of health-related apps to help make your trip a great success.  Using apps available on your smartphone when you travel can definitely enhance your travel experience.

Here are some TOP apps to help  you eat healthy, stay fit and feel sane while traveling. Enjoy your trip and come back home feeling healthy, relaxed and energized! Bon voyage!

Healthy Eating Apps

– Happy Cow (free for iPhone): Essentially a “Yelp” for meat-adverse diners – gives options for vegan, vegetarian, and vegetarian-friendly restaurants in your area, rates them by price, and details the type of food and what animal products are offered/omitted. Provides reviews and pictures, so you can browse the menu and decide on what you want on the ride over!
http://www.happycow.net/mobile.html

-Eat Out Well (free for iPhone): From The American Diabetes Association and Hope Warshaw, RDN. Excellent app for searching menu items and their nutrition facts at multiple chain restaurants across the U.S.

–  Food Tripping (free): This app finds your location (in America) and gives you suggestions on healthy food places around you. You can search for Farmers Markets, coffee and tea places, food and drink artisans, eateries, and juice joints. You never have to settle on a fast food salad again!
http://www.shft.com/foodtripping

– My Fitness Pal (free): This app is also very helpful to research calorie counts on popular foods and recipes from other cultures. Calorie counts are verified by their Registered Dietitian, so you know that what you enter into your food log is guaranteed to accurately keep you on track!
https://www.myfitnesspal.com

– CDC’s Travwell (free): Looks at different countries around the world and offers traveling suggestions to be the healthiest as possible for your trip. This includes vaccinations and medicine advice, and lists of over-the-counter medicines and first aid supplies. This is super helpful to stay on track with eating healthy during your vacation, because the better you feel, the more motivated you’ll be to stay healthy the whole trip!
http://wwwnc.cdc.gov/travel/page/apps-about

– Can I Eat This? (free): This is an app also created by the CDC that helps prevent contracting a food borne illness in an international country. By being ahead of potentially debilitating symptoms, you can stay healthy with smart food choices and lots of walking around your city!
http://wwwnc.cdc.gov/travel/page/apps-about

Relaxation Apps
-Insight Timer (free for iPhone) Unwind with this meditation app. A variety of guided meditations to choose from. Select the length of time you wish to meditate.

Fitness Apps

-Simply Yoga (free for iPhone)  A variety of yoga exercises with audio and instructor. A great way to start or end your day.

-MapMyWalk and MapMy Run (free for iPhone) ) Whether walking or running, these apps will keep track of your route, speed and distance.

-Track Your Steps: iSteps ($0.99) iPhone Works like a pedometer! Counts your steps, distance, average speed and calories burned. You can wear it around your waist or carry it in your hand. Great and easy way to get fit so press start and get moving!

-7 Minute Workout (free for iPhone).  Quick and effective full-body workout that only takes seven minutes to complete. Great for travelers!

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the 2015 Outstanding Dietitian of the Year by the New York Academy of Nutrition and Dietetics. Her passions include traveling the world and experiencing new foods and cultures. She 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: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012).. Lisa maintains a nutrition practice in NYC and Huntington, Long Island. Lisa is also the CEO of Eat Well Restaurant Nutrition where she collaborates with chefs to get healthy dishes on the menu. For more info on Lisa, visit here. Special thanks to Samantha Marks, BS, DTR for her input on this post.

Summer Travels: Staying Trim On A Beach Vacation

Amalfi-italy

Making arrangements and reservations for vacation can be anything but relaxing. Sometimes we need a vacation from a vacation, as all the planning is exhausting. Rather than eliminating vacation from your schedule, a relaxing beach holiday where you’re able to lounge and recharge is sometimes what is most needed. Yet, before you jet off to the beach, make sure to use some of the below tips to stay trim and healthy while away. With so many restaurants serving large portions, finishing all that’s on our plates and justifying frequent splurges of higher calorie menu selections, moderation of meals is definitely needed to stay trim while vacationing at the beach. Trust me—-you’ll be much happier when you return home.

Useful Travel Tips:

• Instead of equating dining out while on vacation as an opportunity for carte blanche, remove your indulgences from solely food and instead focus on indulging in a mystery book, massage or quality time with the family. When you redirect your indulgences to other great experiences in life, you will be less likely to overindulge in calories!
• Order half sized portions, appetizers, share entrees or opt to take leftovers home for tomorrow’s meal.
• Don’t be afraid to ask to ‘have it your way.” Restaurants are more accustomed to guests requesting modifications to dishes. For example, it’s not unheard of to ask for dressings, sauces and/or gravies on the side or for diners to ask for part of the meal “doggy bagged.” You may also find that many restaurants will prepare your sandwich on whole grain bread or, if vegan, add avocado or chiickpeas to your salad in place of the cheese. As long as the restaurant has the requested items on hand, you’d be surprised what modifications can be made.
• Aim to “eat in” once a day! Staying in for breakfast, brown bagging your lunch for the beach or eating last night’s doggy bag can save calories and dollars. Bringing along some low sugar oatmeal, cereal and/or breakfast bars, and peanut butter can do the trick. Head to the local farmer’s market or grocery store to keep fresh fruit and vegetables on hand for breakfast, lunch, and snacks.
• Sample rich foods in “moderation” instead of feasting. Keeping calorie-laden foods to a small portion once a day will allow you to enjoy the “local” food while maintaining your desired weight.
• Take advantage of surroundings and go for a morning run on the beach or an afternoon hike. Take every opportunity to sightsee via walking.
• The mini bar in room is the start of many guilty extra snacks and drinks! Your wallet and waistline will thank you if you hide the key!
• As you know, traveling can dehydrate you. Add a few days in the sun and water requirements increase exorbitantly. If you can, keep ice cold bottles of water stocked in your fridge and have some water on hand wherever you go. Also, keep the triple digit calorie drinks at bay with unsweetened hot or cold tea, coffee, sparkling water, club soda or by adding some lemon or lime to ice water. Enjoying a drink or two is expected, but keep in mind that each alcoholic drink can add an extra 150-450 calories and added sugar.
• Challenge yourself to 5 a Day. Every day, make every effort to eat five servings of fruits and vegetables. You won’t only meet your daily fruits and vegetables quota, but you will feel more satisfied with the added fiber.
• Go easy on the condiments. Half of the grams of fat in Arby’s Southwest Chicken Wrap or Ultimate BLT Wrap comes from the ranch sauce or mayo. Limit intake of creamy sauces or soups, opting for ketchup, marinara, mustard or BBQ sauce, which tend to be about 25 calories per tablespoon.
• Take advantage of the abundant amounts of seafood in the nearby ocean. Seafood is a delectable way to get your weekly dose of fish that are high in omega 3 fatty acids. Make sure to order grilled or non-buttered fish as they are lower in fat and calories than the fried or battered dishes.

For your next beach trip, keep these tips in mind so you can have a little cake and eat some fruits and vegetables, too.

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the 2015 Outstanding Dietitian of the Year by the New York Academy of Nutrition and Dietetics. Her passions include traveling the world and experiencing new foods and cultures. She 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: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012)..  Lisa maintains a nutrition practice in NYC and Huntington, Long Island. For more info on Lisa or to schedule a consultation, visit here. Special thanks to Nikki Nies for her contributions in writing this blogpost.

Hydration Tips For Traveling Abroad

bottled-water

Drink up. Staying hydrated is imperative for good health whether home or abroad. But when traveling, we should be even more aware of it. Being away from home often throws off daily habits and drinking fluids is usually one of them. Our bodies are constantly losing water through perspiration and even breathing. Proper hydration supports the heart and all muscles to work more efficiently. After all, we are composed of approximately 70% water, so no wonder we wouldn’t survive more than a few days without it.

Fluid Facts You Should Know

1. Fluid needs vary from person to person. Various factors influence fluid needs such as climate, activity level, clothes, body build and age. Lean body mass is composed of more water than fat tissue, so those leaner with greater muscle tone require even more water than their not so lean counterpart. Certain health conditions, such as heart disease and diabetes, may elevate fluid needs as well.

2. Thirst often indicates we are already dehydrated. So the goal should really be to avoid this, so you don’t end-up playing catch-up. The color of your urine is an easy indicator of hydration status: clear, light yellow indicates hydrated while dark yellow means drink more water. An outward sign of dehydration is dry skin while some symptoms may include dizziness, headache, or fatigue. Also, be aware that you may feel hungry when you are thirsty as the sensation for thirst is the same as hunger. So to keep your weight down, drink up.

3. For every pound of sweat lost, it takes a pint of water (16 ounces) to replenish. Water, seltzer, unsweetened coffee or tea really should be the beverage of choice. Alcohol can have a diuretic effect, so drink water along with any alcoholic beverage and drink moderately. Sports drinks aren’t necessary unless you are exercising at high intensity for more than 90 minutes. The extra sugar can be tough on the stomach if dehydrated and eating meals and snack throughout the day is sufficient to provide electrolytes.

Is the Water Safe to Drink?

Before you leave on your trip, find out if the tap water is safe to drink. This is a biggie. Water is obviously the best beverage to hydrate, but only if it is purified. If the water is unsafe to drink, so too may be the fresh produce. Just keep this in mind. When purchasing bottled water, make sure the caps are attached to the ring to guarantee you are in fact receiving purified water. Depending on your frequency of travel and length of stay, if the water is unsafe, it may be more economical to purchase a UV purification water bottle. CamelBak makes an All Clear

Bottle for $99 that utilizes UV technology to neutralize microbiological contaminants to EPA standards and has a built-in LCD to confirm purification results.

Hydration Travel Tips

  1. Fruits and vegetables have high water content so snacking on fruits such as apples, pears, and oranges and including salads and vegetables with lunch and dinner can up your water intake for the day.
  2. Always start the day off with a few glasses of water before hitting the pavement.
  3. Keep a water bottle with you as you explore your new surroundings.
  4. Pay attention to the type of climate in which you will be traveling. Hot environments will increase water loss. Lower humidity and higher altitudes will also accelerate water loss. Airplane cabins have very low humidity levels, typically 10-20%, whereas the humidity level in most indoor areas is 65%. So when flying, especially on long international flights, you should make a conscious effort to drink plenty of water and pay attention to any symptoms of dehydration. Try to avoid alcohol on the plane.
  5. Moisturize your skin to help retain moisture, especially in dry atmospheres. Pack a carry size so that you always have moisturizer on you. Spritzing your face can also help reduce the rate moisture leaves your skin.
As always, it’s best to be prepared. Happy travels!
An award-winning nutritionist, Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the 2015 Distinguished Dietitian of the Year by the New York Academy of Nutrition and Dietetics. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad and The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy. Her private practice is based in Huntington, Long Island and NYC. Lisa specializes in travel nutrition, weight management, and diabetes for teens and adults. To find out more about Lisa, visit here.

Stay Trim and Eat Healthy in China

china_food

To truly immerse yourself in a culture, especially one that is far removed from your ow,n is the true definition of traveling. Whether you travel to the exhilarating Machu Pichu or soak up the rays in Turks & Caicos, there’s one factor in vacation destinations that can’t be ignored: the food. Depending on one’s taste buds and food preferences, that can dictate travel excursions. No matter how much you factor in food, China should definitely be at the top of your list of travel destinations!

You should head to China with a few ideas of where you want to go and how to best enjoy the food. Although making healthy food choices when traveling is probably not on your radar, you don’t want to end up feeling sick  when you are away. You want to feel GREAT so you can enjoy your experience. So let’s review Chinese cuisine!

Chinese soup

Here are some smart tips for healthy eating in China:
1. Limit fried foods.
2. Choose more vegetable dishes.
3. Go easy on refined carbohydrates: rice, noodles, dumplings, and sticky buns
4. Eat with chopsticks. Not only will it slow down intake, but locals will be more likely to give you menu and meal suggestions when they see you immersing in the culture.
5. Try a bit of everything, but don’t eat everything. Having a couple bites can help limit overindulging while getting the exposure to different flavors.
6. Cold beverages are deemed harmful to digestion of hot foods, so hot tea or hot water are served with meals. Tea is believed to help with the digestion of greasy foods.
7. Food is often prepared and served on small plates, “family style.” Be ready for direct pick-up and communal eating.

China-meal

While China can be divided into 57 cuisine regions, below are four of the more popular regions:
Szechuan (Sichuan): known for spicy, hot flavor; uses a great mixture of poultry, pork, beef, fish, vegetables, tofu in combination with pepper and chili; fast frying is most commonly used method
Cantonese: characterized by tender, slightly sweet taste; sauces are often light and mellow, including hoisin, oyster, plum and sweet and sour sauce; often see spring onions, sugar, salt, rice wine, corn starch, vinegar and sesame oil used; garlic can be heavily used; prefer stewing, sautéing or braising food, which helps to preserve the flavor
Hunan: “land of fish and rice”; fresh vegetables cooked “al dente”; favors steaming, stir frying, smoking and sautéing; special seasonings include soy sauce, tea seed oil, Chinese red pepper, fennel and cassia bark and spicy oil
Jiangsu: moderate saltiness and sweetness; places emphasis on the making of soups; abundant in freshwater fish and seafood from the Yangtze River and Yellow Sea

More to know about Chinese meals:
Desserts are less common, with sweet foods introduced during meal. For example, basi fruit and sizzling sugar-syrup coated fruits are eaten with other savory foods.
If dessert is served at the end of the meal, often times it is fresh fruit.
Soup is often served at the end of the meal to satiate appetite.

For any of you that have traveled to China, what other tips can you share? It’s hard to give specific “restaurant recommendations” as a lot of the great food is on the street kiosks and depending on what flavors you’re looking to try! Remember, when traveling, go in with an open mind and have fun! What regional cuisines are “must eats” for you?

Lisa Stollman, MA, RDN, CDE, CDN is the author of the new 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). Lisa is a nutrition specialist in travel nutrition, weight management and diabetes for teens and adults. She is in private practice with offices in Huntington, NY and the Upper East Side of Manhattan. Contact Lisa at eatwellrd@yahoo.com or for more info: www.lisastollmanrd.com. This blog was written by my nutrition blogger intern and world traveler Nikki Nies.

Four Tips to Avoid the Flu

Orange picFlu 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 you feel great and stay healthy. So plan your strategy and do your best to stay well this season. Here are four tried and true tips for beating the nasty flu. To your health! 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, oranges and grapefruits, fermented foods such as yogurt with live cultures, kimchi or miso, green tea, kombucha, and garlic. 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 a cup of green tea. At dinner, a grilled portobello mushroom burger or a bowl of steamy mushroom soup 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! 3. Exercise! A good workout will reduce your chances of getting sick. Aim to exercise at least five 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) along with your dog 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 the author of the new 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). Lisa is a nutrition specialist in weight management and diabetes for teens and adults. She is in private practice with offices in Huntington, NY and the Upper East Side of Manhattan. Contact Lisa at eatwellrd@yahoo.com or for more info: www.lisastollmanrd.com.

Why Weight Maintenance is Best When Traveling

Getting ready to travel? Don’t worry how you are going to stay on that NEW diet. This is definitely the time to throw the word diet out the window. When traveling abroad or just going on vacation, it’s best to maintain weight rather than try to lose weight. For one, you do not want the stress of dieting to take away from the experience of travel or some much needed R&R. Stress can actually contribute to weight gain so allow yourself to become completely immersed in the experience of travel and relax to help release any stressors you may be carrying with you. Don’t deprive yourself of that liberating feeling by stressing about a diet. But also, on the flip side- don’t allow your vacation to sabotage the attempts you have made towards weight loss at home. Do not view vacation as a free ticket to eat in excess because that will only bring along feelings of guilt, stress and failure. Focus on your experiences. And know that once you begin to enjoy healthy food, you begin to crave healthy food. And it will become second nature to eat when you are hungry, just enough and choose foods that are healthy. But if you are not yet to that point, bring along these tips in your suitcase.

1. Stay hydrated. It is important to note that drier air can contribute to dehydration which can make you feel fatigued and more likely to eat. Especially in flight, the air inside the cabin is kept at a very low humidity. So drink fluids throughout flight and throughout your travels especially if the humidity will be low. Water is sufficient to ensure you are hydrated. Alcohol can accelerate the chance of dehydration as can caffeine in high doses.

2. Choose healthy snacks if most of your meals are going to be eaten out in restaurants. Snacking on fruit, vegetables, nuts, and yogurt will contribute fewer calories at the end of the day than snacking on candy bars or donuts and pastries. Having a mid-afternoon snack will help prevent overindulging at dinner. Check out local markets to pick up fresh and seasonal produce.

3. Enjoy meals out but also make healthy food selections and watch portion sizes. The most enjoyable bites when tasting food are the first few which dwindle with each bite thereafter. So that being said, enjoy the decadent cuisines your destination may be known for. Just don’t indulge to the point of feeling overly stuffed every time you eat because that will contribute to weight gain. Offset the rich, decadent entree with lighter side items or even choose to split entrees. If you ate a rich breakfast, go lighter for lunch and dinner or vice versa. Include more grilled/baked, simply prepared dishes than fried heavily sauced dishes. A piece of fried meat or fish will contribute significantly more calories than the same piece baked, broiled or grilled.

4. Restart your weight loss efforts when you return home. And in place of a strict weight loss diet, make a visit with a Registered Dietitian Nutritionist who can provide expert weight management guidance without restrictive dieting.

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

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

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