How to Eat Well at a Music Festival

concert pic1

It’s festival season: you’ve got your summer dress and picnic blanket ready to go for days and nights filled with music, new friends, and lots of fun. Many people spend these hot summer days drinking lots of alcohol and indulging themselves on festival food, which can often be heavy and unhealthy. However, with a little planning, your festival days do not have to be your ‘cheat’ days; you can enjoy yourself without feeling guilty about the choices you made while you were having fun! These tips relate to any festivals or outdoor events you plan on attending this summer!

Before the Festival:

Pack some snacks! Whether you are only going for a day, or are camping for the full weekend, bring snacks to keep you fueled throughout the long, hot festival days. Make sure to grab dried fruit and nuts in bulk. These snacks will last for days and are great for energy. By mixing these, you can make your own trail mix. You can also pack granola bars and whole grain crackers. If you are camping, bring a cooler to fill with water, pressed juices, fruit, and vegetables. You may want to bring your own grill and some breakfast and dinner items to cook, but check the festival’s website first to see what each festival allows you to bring.

On the Way:

Get most of your nutrients during the day: fill up on a large nutritious breakfast. Throughout the festival day, your energy will be utilized (for dancing!) and your body will thank you for fueling up in the morning. Make sure to eat a big breakfast each morning for the duration of the festival. For convenience, you can make pre-prepared breakfasts like overnights oats or smoothies.

At the Festival:

Hydrate, hydrate, hydrate! This is so crucial, since lots of festivals take place in open fields and deserts, and dehydration is so common. Pack a large water bottle with you, bring more bottles along with you, and refill often! Music festivals often provide water-filling stations throughout the area. If you’re consuming alcohol, you will be increasing your risk for dehydration, so be sure to balance out alcohol drinks with water in between to prevent dehydration. Diluting an alcoholic beverage with water or seltzer is also a smart way to lower your alcohol intake.

As for food, enjoy the snacks you brought, and also scope out the festival food booths and trucks. Festivals are now offering more healthy options, so avoid the temptation-stands with fried foods, fries, and tacos and opt for the salads, falafel and hummus, veggie options, and smoothie stops instead. Choose grilled food over fried food when possible, and stay away from highly processed foods. If the healthy options are sparse at the festival, remember that it is okay to treat yourself in moderation.

These days will be packed with fun, so you will definitely need the energy from eating a healthfully balanced diet to get you through each day. In addition, eating well at festivals will reinforce the healthy habits you furrow at home ! Let loose, enjoy the food, good times, and sunshine!

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 the author of the “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. Special thanks to Social Media Intern Anita Renwick for writing this blog.

Traveling with Food Allergies

 

travel_agentsHaving a food allergy can definitely add some stress to traveling, but should never dissuade you from getting out there and exploring the world. With some careful planning, you should be able to travel and eat confidently, being able to enjoy the new places you discover without worries. As always, being prepared is key!

Before The Trip

  • When booking your flight, check to see what snacks the airline serves during flights, if any. If exposure to peanuts/tree nuts affects you, some airlines will serve a non-peanut/tree nut snack on flights upon request, so let your booking agent know about your allergy ahead of time.
  • Pack your own safe food for eating on the flight. Make sure you check airline policies for what you can and cannot take on the plane.
  • Download the app AllergyEats. This app can make it easier to find allergy-friendly restaurants across the U.S.
  • A excellent website for more in-depth info on specificfood allergies is Food Allergy Network .

At the Airport and On the Plane

  • Reconnect with the airline staff and make sure that they are aware of your food allergy. That way, they can make any last-minute changes to make sure you have a great and safe flight.
  • Inspect your seating area and tray table for any crumbs or spills and wipe them down with wet wipes to avoid any cross-contamination that might happen if you set down any food on those surfaces.
  • Double check that meals and snacks you are offered are safe for you to eat. This is especially important when you’re miles up in the air, away from medical facilities.
  • Store your allergy medications with you, and not in the overhead bin for the easiest access. Remember to keep the labels and even the prescriptions from your doctor on hand to display when you go through security, to be able take your medications on board with you.
  • Let the airline staff and people you are traveling with know what to do in case you experience an allergic reaction. Let them know where you keep your medications so they can access them quickly in needed.

On Vacation

  • Ask your doctor to write prescriptions for you to take on your journey, so you can display them at pharmacies and get what you need. Know the brand names of your medications in the location you will be visiting so access to medications will be easier.
  • For meals at restaurants, carry some chef’s cards with you (business cards with your allergies listed) in both English and the language of the location you are visiting, to give to staff upon ordering.
  • Befriend a translator or plan ahead and learn how to say what you are allergic to in the language of the location you are traveling to. Ask hotel staff and locals what common dishes typically include what you are allergic to, to know what foods to avoid.
  • Bring non-perishable food that is safe for you to eat with you when alternative foods that are safe for you to eat are not easily available.

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 the author of the “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. Special thanks to Social Media Intern Anita Renwick for writing this blog.

Vacation Tips: Encouraging Your Kids To Eat Healthfully

old orchard beach, maine

While it may be hard enough to get ourselves to maintain a healthy diet while on vacation, ensuring that our children stick to one can be quite the challenge. It is common for children to consume lots of processed snacks and restaurant comfort foods while on vacation. However, with some planning and creativity, a vacation can easily turn into a learning experience for kids to try new foods and gain an understanding of what healthy options they can choose from when they are away from home.

Follow these tips to promote a healthy family vacation:

  • Plan ahead. Look up restaurants online ahead of time and plan where you are going to eat. Going to restaurants that you know offer healthy options is more beneficial than driving around looking for places to eat.
  • Limit soda intake. Order water for everyone at the table. To make it more interesting, you can ask for lemon and lime slices on the side for kids to add to their glasses to make their own infused water. By allowing them to create their own drinks, they may be more encouraged to drink more water.
  • Pack your own travel snacks. Provide options for your children so they do not feel restricted with only one kind of snack. Giving them the power to choose between healthy snacks will give them more of a sense of satisfaction with the snacks you have provided.
  • If you have to stop somewhere to buy snacks, pick a few healthier options like nuts, fresh fruit, popcorn, and whole grain pretzels for them to choose from. That way, they won’t head straight for the potato chips, but will still be happy to have the opportunity to choose which snacks they would prefer.
  • Create some ground rules. Maybe a rule you set is that your children have one treat per day. Making the treat something specific to the locale you are in (like clam chowder bread bowls in San Francisco) makes the treat particularly special and not something they will be able to desire daily. Perhaps the rule could be ‘one sweet drink per day’. Instead of water, your children may be able to order a small serving of chocolate milk or juice during one meal. Setting up rules ahead of time lets your children know what to expect so they are not surprised if you put limits on what they are allowed to order.
  • Focus on new foods. Check out the lacl cuisine before you get to your destination. Children are more open to trying new foods while they are visiting new locations. Introducing them to new healthy foods (like kale or salmon) while on vacation can instill a lasting preference for those foods later on.

Family vacations are about enjoying time spent with loved ones and having fun. Though it won’t hurt to have a treat once in a while, setting good guidelines and examples for your children can instill good habits, whether they are on the beach or at home.

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 the author of the “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. Special thanks to Social Media Intern Anita Renwick for writing this blog.

Staying Trim on Summer Vacation

Italy_V_Amalfi_Beach

As the weather starts getting warmer, you may be looking to plan a summer getaway. Before you set off on your summer excursion, make sure to follow some of the tips below to stay fit and trim on your vacation. With the many options at restaurants and all of the snack temptations around, you may find that it may be easy to over-indulge. However, the key to staying trim and fit on vacation is to eat in moderation. When you get home, you will feel recharged and not have to worry about any of the decisions you made while you were away. Eating in moderation still allows you to enjoy the local foods but also helps you keep healthy habits!

Travel Tips:

  • Know your portion sizes. Don’t be afraid to ask to have a portion of the meal boxed up to take back to your room for later. You can also split an entree with a friend and save money at the same time!
  • Opt for healthy fats. Instead of eating deep-fried and buttery foods, order foods rich in unsaturated fats like nuts, olives, and local seafood.
  • Customize you meal orders. Request to change a side order of fries to a salad, order sauces on the side, and opt for whole wheat bread instead of white bread.
  • Exercise regularly. Walk to attractions whenever possible, go swimming, use the hotel gym, or go on a local hike. Find time every day to be active.
  • Drink enough water. Traveling may dehydrate you a little extra during the summer. Make sure to drink enough every day by keeping a refillable water bottle with you wherever you go.
  • Eat in. You don’t always have to go to restaurants to eat every meal. Visit local markets and buy breakfast supplies that you can toss together in your hotel room. Buy local fruits and vegetables for snacks to take with you throughout the day to satisfy your hunger.
  • Eat comfort-style foods in moderation. You do not have to cut yourself completely off from trying local rich foods, but limit your intake so you can still enjoy the foods, while staying trim in the process.
  • Drink Sparingly. Though it is expected that alcohol may be consumed, avoid consuming sugary alcoholic drinks, and limit consumption to one or two drinks. Wine or a wine spritzer are two good choices.
  • Make meals more satisfying by focusing on consuming fruits and vegetables. Adding at least five portions of fruits and vegetables per day will keep you feeling satisfied throughout the day and provide the fiber necessary to maintain digestive health.
  • Savor your meal time. Though you may be eating on the way to the next destination, try to eat a sit-down meal instead of eating fast food or eating while traveling. This way, you will enjoy your food more, and feel more satisfied throughout the day.

Keep these tips in mind on your summer trip to ensure a healthy getaway!

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 the author of the “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. Special thanks to Social Media Intern Anita Renwick for writing this blog.

5 Healthy Eating Travel Tips

Paris 2 produce stand

Traveling can be a time of abundant excitement. You may be going to a place you’ve never experienced. Or truly doing something out of your comfort zone, such as traveling to the beach and partaking in surfing lessons. Exploring an exhilarating place such as India, and taking in the magnificent temples, intoxicating spicy aromas and surrounding beauty. Wherever you are going and whatever you will be doing, you want to feel good and have the energy to enjoy everything your trip has to offer. So plan ahead. Don’t let a change in your diet or routine keep you feeling out of sorts. Read these tips to feel your BEST!

  1.  Bring along a bunch of health energy bars, such as KIND. They can fill the need for a light breakfast or afternoon pick-me-up.
  2. Visit a local market to pick up some fresh fruit for your hotel room. Its great to have fruit available for snacks.
  3. Most restaurants don’t advertise whole grain breads on the menu. But often they have whole grain bread on hand, so it’s always good to request it when dining out. Eating whole grains will help fill you up and keep your intestinal tract running smoothly! You don’t want constipation to put a damper on your travel plans.
  4. Order plant-based dishes whenever possible. Salads and grilled vegetable plates are fiber-rich, and will help you stay energized and reduce the risk of constipation. Order fresh fruit for dessert.
  5. Make sure you stay hydrated. Aim for 8 to 10 cups of fluid per day. Drink more if you are in a hot climate or sweating during workouts. All fluid counts, with the exception of alcohol. Dehydration can lead to headaches, constipation and dizziness. Stay on top of your game and dring throughout the day.

Bon Voyage!

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.

Eating Healthfully in Amsterdam

A beautiful city rich in history, art, culture, architecture and canals, Amsterdam, if you haven’t been, is a magical place you should add to your bucket list. Its a great walking city with so much to see and do. Try to visit in spring so you can catch the gorgeous tulips in full bloom. Walking along the canals and viewing the beautiful houseboats is a great way to spend an afternoon. It’s also a great way to build up an appetite. Amsterdam is a melting pot of ethnic  cuisine, with a lot of Asian influence, due to it’s history as a major trading port.

Amsterdam houseboats

Although never thought of as much of a food town, Amsterdam is slowly coming into it’s own. One of the wonderful things we noticed on our recent trip was the delicious variety of vegetable-laden dishes offered on many menus. Unlike many eating places, where vegetables take up just a small  spot on the plate, restaurants here placed the vegetable front and center. After a beautiful morning visiting the Rijksmuseum and Van Gogh Museum, a delicious lunch was had nearby at Warsteiner, a cute pub that dates from 1753. Order a vegetable omelette and be pleasantly surprised. Loaded with an abundance of fresh vegetables and salad, this glorious egg dish was a lovely light meal to fuel lots of walking.

veg omelette Amsterdam

For a delightful dinner, I highly recommend Humphrey’s, where the menu is heavy on plant-based fare. The Eggplant Sushi was terrific. We will definitely be going back there on our next trip.

Amsterdam eggplant sushi

There are also delicious ethnic places to choose from. Sir Hummus is a wonderful hummus and falafel spot and a great choice for lunch. Probably some of the best hummus I’ve ever tasted outside of Tel Aviv.

Amsterdam hummus

Stepping into a tavern to escape the afternoon rain was also another experience for another tasty lunch. Nieuwe Zijde is a cozy wine bar with great food. This delicious Grilled Vegetable Sandwich was a standout.

Amsterdam grilled veg sw

 

Last, but not least, do try to enjoy a favorite local Indonesian meal known as Rijsttefel, which literally means “rice table.” It’s approximately 44 courses (give or take) of small plates composed of Asian vegetable dishes with chicken, meat, fish or tofu. And served along with a bowl of steamed white rice. It can be quite spicy. If you love Asian food, don’t miss out. And a great place to give it a try is Sampurna.

 

Amsterdam rijsttafel

It was such a great experience, to not only explore all Amsterdam has to offer in art and history, but also to savor delicious cuisine. We will be back!

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 Shopping List

IMG_0150Whether your grocery shopping for home or the AirBNB you’ve reserved in Tahiti, buying nutritious food will keep you feeling well and ready to conquer the world. Below find my guide to some of the best foods in the local farmer’s market or grocery store. Try to include them as part of your daily diet. Eating well can help prevent disease and enhance the quality of your life. Choose whole foods which include whole grains, fruits and vegetables, lean meats, poultry, and fish, beans and tofu, nuts and high-calcium foods, such as milk, yogurt, calcium-fortified almond milk, almonds,broccoli and bok choy. Healthy fats and oils, such as avocado, nuts and olive oil should be consumed in moderation daily.

Healthy Shopping List
Cereals: should have 6 grams or less of sugar per serving and least 3 grams dietary fiber per serving. Good choices = plain oatmeal, Cheerios, MultiGrain Cheerios, Kashi Heart to Heart, Kashi Autumn Harvest and Barbara’s Cinnamon Puffins. Limit serving to 1 cup.
Breads: whole grains are best. Look for the word “whole” in the beginning of the ingredient list. Whole grain breads should have at least 2 grams of dietary fiber per serving. Milton’s is an excellent brand.
Starches/Grains: These complex carbohydrates include beans, sweet and white potatoes, brown rice, quinoa, barley, whole wheat couscous, amaranth, buckwheat (or kasha) and whole grain pasta.
Soups:  Amy’s and Dr. McDougall’s– great-tasting vegetarian soups; low in sodium/ high in fiber, broth- based vegetable and bean soups are also good.
Best oils/fat: Monounsaturated and omega-3 fats. Mono = olive oil, olives, canola oil, nuts, nut butters, avocados and olives. Omega-3 = fish oils, nuts and ground flax seed.
Heart-healthy fish: wild salmon, tuna, mackerel, herring, sardines, bluefish—aim for 6 oz. per week. Fatty fish contain omega-3 fats.
Milk: organic skim milk or calcium-fortified soy or almond milk.
Yogurt: good brands = Stonyfield, Horizon, Chobani, Ziggi’s, So Delicious, Colombo and Dannon. These yogurts contain live cultures. The healthiest flavor is plain. If you are vegan, try soy yogurt.
Cheese: low fat is best (3 grams fat per ounce). Good brands = Cabot’s and Jarlsberg Lite. Use whole fat cheese (9 grams saturated fat/ounce) in moderation. One ounce of cheese = 9 grams of saturated fat.
Proteins: include more vegetarian proteins in your diet such as tofu, beans and nuts/ nut butters. Limit red meat (beef, lamb, pork and veal) to three times per week (3 ounces cooked per meal) or less. Eat more veggie burgers, beans, fish and chicken instead.
Fruits: have at least 3 servings per day. Organic, fresh whole fruit is best. Avoid juice as it doesn’t contain any fiber.
Vegetables: aim for a minimum of 2 cups or more per day. Organic is best.
Snacks: limit to 200 calories per snack. Good choices=KIND bars, Kashi granola bars, fresh fruit and 1 ounce protein such as low fat cheese or 10 nuts or 6 to 8 oz. nonfat plain yogurt plus 1 fruit.
Healthy sweeteners: sugar, stevia and honey in moderation. 1 packet sugar has 16 calories and 4 grams carbohydrate. Limit to 1 teaspoon per meal or less. Stevia is a healthy herbal sweetener.
Best beverages: water, seltzer, coffee, green, matcha and white tea. Drink at least 8 cups daily to stay hydrated. Limit coffee to 2 to 3 cups per day if it bothers you. Use stevia or 1 packet of sugar if you want your beverage sweetened.

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 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, travel nutrition and diabetes for teens and adults. For more info, contact Lisa via email or visit here.