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.

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.

Healthy Eating Tips for Memorial Day and Beyond

happy-memorial-day-from-briggs-freeman-sothebys-international-realty-1With Memorial Day kicking off this weekend, summer is officially here. So I thought it would be wise to offer some advice on how to eat well at the endless array of BBQs destined to mark your calendar during the upcoming summer months. These gatherings are a great way to get together with friends and family, enjoy the weather, relax, and just enjoy life in general. You will typically be faced with a smorgasbord of food options, so trust that you can still get your fill and also feel good about what you are eating. Here are a few tips for you to take to your next gathering.

On the grill: Plant-based proteins are always the better choice. If available, enjoy a grilled veggie burger, portobello mushroom or veggie dog. If plant-based options aren’t on the menu, choose lean proteins such as fish or chicken . But, let’s be honest! Low fat options at your typical gathering (unless it’s your casa) are often slim. Most likely it will be hamburgers and traditional hot dogs. Remember– you don’t have to try everything just because it’s there. Select what you really like. Enjoy it and aim to just have one serving. You can always make a delicious meal from grilled vegetables (if they are available) and salad.

Condiments: Go easy with the mayo, creamy dressings and cheese you consume. For a healthier alternative, try a couple slices of creamy avocado. Bulk up your burger or sandwich with as much lettuce, onions, tomatoes and pickles as you desire.

Sides: Go heavy on the salsas and fresh vegetable options; go lighter with the mayonnaise-based sides, such as macaroni salad and dips. Don’t overdo the chips, as they are empty calories that won’t fill you up. Opt for crackers, pretzels or even baked chips and aim for one handful. If raw vegetables are being served, indulge in them. They are always the BEST choice!

watermelonDesserts: Limit to one (very) small portion if it’s a decadent dessert. If there is fresh fruit, that’s– hands-down– the better choice!

What to bring: A watermelon (everyone will love this!), vinegar-based coleslaw, salsa, hummus, raw vegetable tray, chickpea salad, salad with fresh nuts and berries with vinaigrette or fresh fruit salad (this is my personal favorite!). While these are all healthier options, if it tastes good, people will eat it.

Above all else, enjoy your time with your friends and family. Enjoy summer!

Lisa Stollman, MA, RDN, CDE, CDN 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.

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.

Five Healthy Eating Tips For National Nutrition Month

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

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

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

 

Healthy 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.

Healthy Travel Tips For Before You Go Abroad

travel_agents

Getting ready to travel abroad for even a few days can be truly exasperating. From making sure your passport is ready to-go, to making sure your hotel  (and for some, school courses) is confirmed and any required vaccinations are up-to-date. There are SO many loose ends to pull together, it can make your head spin. But don’t fret. Make a list of what you need to have done, so by the time you get comfortable in your plane seat, all of your to-dos will be checked off. Keeping a list and checking it off as you finish a task will help you reduce any stress. If you want to keep a list online in one convenient place, try the Finish app (available for free) in the Apple store. You can list your “to-dos,” set deadlines, and check them off as they get completed.

Order Your In-Flight Meal
If you aren’t usually fond of the typical airplane fare, or have special dietary requests, you can order a special meal usually up to 48 hours before you depart. Many airlines will let you order your special meal request online. There’s a vast variety of meal selections to choose from. If you have any allergy or intolerance such as celiac disease, you can be assured that you can find dairy-free or gluten-free  in addition to a host of other diet modifications.  To find the list of available meal selections, visit your airlines website and do a search for special meal requests.

Familiarize Yourself in the Local Food Culture
Familiarize yourself with the local cuisine where you will be traveling. Learn the  names of popular dishes and what is in them. Becoming familiar with the food will help you when dining in restaurants. You can check the Internet for the cultural foods at your destination country. Then you’ll be aware of the foods offered on local menus, whether you’re grabbing a meal at the hotel cafe or fancy restaurant. It’s also wise to plan ahead and check out the menus online of any restaurant you plan to visit. This way you’ll know if you should make a reservation or find another spot. Especially if you have food allergies or intolerances, you need to be informed in advance of the local cuisine and the potential allergens or ingredients it may contain.

Pack Some Food
Quite often when we are overwhelmed with just the thought of travel, we somehow forget about the food. You don’t want to get to the airport and take for granted that you will get a delicious meal served to you inflight and will find all the foods you love at home, when you get to your destination. So what should you do? Plan ahead! Staying well-fueled with good food will keep you feeling healthy and energized. Buy some healthy foods that are portable to bring along with you on the plane. Healthy granola bars, such as KIND or Kashi, are great for a snack or have two for breakfast! Bags of nuts and dried fruit are also good choices. Trader Joe’s sells large bags of individually-wrapped trail mix that’s great for traveling abroad. You can also pack a couple sandwiches for the flight. Peanut butter and banana on whole grain bread is a healthy sandwich to bring along. Also hummus, avocado and tomato on whole grain bread is delicious and quite portable.
Food To Bring
1 to 2 sandwiches for the plane
Fresh or dried fruit
Energy bars
Trail Mix
Individual bags of nuts

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. She is also the author of the e-book The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and the widely-acclaimed The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment and diabetes for teens and adults. For more info, contact Lisa via email or visit here.

Healthy Traveling Tips for 2016

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

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

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

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

Six Healthy Eating Strategies For Holiday Parties

 

Family celebrating Christmas at home and eating together delicious sweets, cookies and desserts, top view

The month of December is a time to celebrate your accomplishments of 2016, welcome the winter weather, and observe the holidays festivities,  all while enjoying the sparking lights around town. Unfortunately for many, it is also a time where healthy eating is thrown to the wind and a balanced diet is replaced with an overloaded plate of decadent meals and desserts. While “treating yourself” every now and then is perfectly fine, there is likely some room for improvement in, at least most people’s, December diets. Below are some tips and tricks to make this holiday party season your healthiest!

  1. When you arrive, take a lap or two around the spread of food before picking up a plate and loading it up. When you are ready, fill 1/2 of your plate with things you really want (and don’t usually get to eat), and the other half with salad and/or vegetables.
  1. To avoid going crazy on one extreme, whether gorging on treats or trying to 100% omit them all night, allow yourself to enjoy a couple small desserts. Let this be your indulgence, and savor it slowly to enjoy it and make it last longer. By practicing this mindfulness, you can enjoy the treats even more and save plenty of calories.
  1. Fill up on fiber-rich foods first, so you have less room later for the gravy-covered meats and dense desserts. Look for fruits and vegetables, or bring a platter of either to guarantee you have these options. Plus, the fiber in fruits and vegetables will also help fill you up with the “good stuff.” Sorry, mystery holiday loaf, there’s no room for you this year!
  1. Go easy on the alcoholic beverages. Not only do they add on the calories, they can lower your blood sugar (thus making you hungry) and cause you to overindulge on more food. So try to limit the drinks to one or two. Have a glass of wine, spritzer or a martini. Steer clear of the sugary drinks.
  1. Stay standing while mingling at the party – by avoiding the couch, you will be burning more calories while strengthening your muscles. It’s also harder to continuously nibble on food while standing and moving around.
  1. If you have health- or weight-related New Years resolutions brewing in your mind, write them down now and practice them before the holiday season is in full swing. You’ll avoid packing on the holiday pounds, plus you’ll feel more motivated come 2016, knowing this was your healthiest holiday season yet!
  1. Be MINDFUL. Remember that you are in complete control of everything you eat and drink. Remind yourself of that as much as you need.

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  The Teen Eating Manifesto: The Ten Essential Steps to Losing Weight, Looking Great and Getting Healthy (Nirvana Press 2012). In her private practice, with offices in Huntington, NY and the Upper East Side of Manhattan, Lisa specializes in weight managment and diabetes for teens and adults. Contact Lisa at eatwellrd@yahoo.com or visit here. Special thanks to Samantha Marks, Dietetic intern, for her contributions to this post.