Don’t Let the Flu Catch You: TOP Tips to Avoid the Flu

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Flu 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 reduce your risk of getting sick.  So plan your strategy and do your best to stay well this season. Getting sick means missing work, having to cancel upcoming social activities and impending travel plans. So make the right food and lifestyle choices and stay healthy. Here are four tried and true tips for beating the nasty flu. To your health!

strawberry-salad

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, mangoes, oranges and grapefruits, fermented foods, which contain probiotics, such as yogurt with live cultures, kimchi or miso, green tea, kombucha, and pickles. 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 an orange and a cup of green tea. At dinner, a grilled portobello mushroom burger or a bowl of steamy mushroom soup with an avocado and tomato salad 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!

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3. Exercise! A good workout will reduce your chances of getting sick. Aim to exercise at least four 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) 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 an award-winning Registered Dietitian Nutritionist who is passionate about helping people transform their lives with optimal nutrition. She received the 2015 Outstanding Dietitian of The Year from the New York Academy of Nutrition and Dietetics. Lisa is an entrepreneur, speaker, private practitioner, and writer. She consults with food startups and restaurants to help put health on the menu. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012). In her private practice she specializes in teen and adult weight management and diabetes. Lisa received her two degrees in Nutrition from New York University. She consults with clients in Huntington, New York, on the Upper East Side of Manhattan and virtually. To find out more about Lisa or to book an appointment, please visit here.

Staying Healthy While Traveling with Prediabetes

cropped-20140803-210352-758327041.jpgIf you have prediabetes, hopefully you are familiar with strategies to lower your blood glucose and avoid the progression to diabetes down the road. Making the right food choices and exercising regularly to keep blood glucose levels within normal range are key strategies for staying healthy. These lifestyle choices should be practiced during your daily routine at home, but can also be easily incorporated into your plans while traveling. It can be tempting to savor new foods and indulge on sweet treats when you’re away. However, you should strive to keep up the healthy lifestyle choices you keep at home. If you have questions regarding your diet while traveling, meet with a registered dietitian nutritionist (RDN) prior to your departure to gain more knowledge on foods and physical activity that can keep your blood glucose within normal range. If you check your blood glucose at home and are still working on getting it into a healthy range, bring your glucometer with you so you can stay on track when you travel.

Here are some tips to help you stay healthy during your travels:

  • Avoid sugary drinks. Drinking sweetened beverages is a quick way for blood glucose levels to rise. Avoid sodas, juices, and sugary coffee beverages. Instead, enjoy water, seltzer, or unsweetened tea or coffee.
  • For breakfast, skip the sugary cereals and baked goods. Try some oatmeal or yogurt with fresh fruit, or egg whites on whole grain toast. Bring some packets of plain oatmeal with you and a bag of nuts or energy bars, such as KIND, so you have healthy choices readily available.
  • Make sure you eat balanced meals when going out for lunch or dinner. Fill half of your plate with fruit or vegetables, and include whole grains and lean protein, such as tofu, beans, grilled fish, veggie burgers, or chicken.
  • Eat every three to five hours to keep your blood glucose level steady. Have a meal or snack which includes a carbohydrate rich in fiber, such as fruit or whole grain crackers, paired with a healthy protein,  like nuts or hummus.
  • For dessert, try to order fresh fruit or some plain yogurt and fruit. If you order something very sweet, try to keep your portions smaller.
  • Keep up your exercise. A great and easy way to do this while traveling is to walk to some of your nearby destinations. Aim for 30 minutes of brisk walking per day.
  • Be smart about your snacks. Do not just grab the most convenient snacks; choose them wisely! Between meals, enjoy a fresh fruit, vegetables with hummus, rice cakes, or some mixed nuts. Stock up on some of these snacks before you leave home, so you always have a healthy snack on hand.
  • Do your research. If you are traveling abroad and want to try some of the traditional foods in your locale, do some research online to check ingredients or ask your waiter. If a dish is rich, order it as an appetizer or share with your dining partner. For the most part, try to stick with grilled fish, seafood, chicken or vegetarian proteins, such as tofu and beans. Enjoy salads and vegetables dishes. Have fun on your trip!

Helpful Travel Apps

For U.S. travel:

  1. Eat Well Eat Out-find healthy dining options in your locale complete with nutrition information. Developed with The American Diabetes Association.
  2. Food Tripping-healthy food establishments located wherever you are traveling
  3. FitTravel Guru-plan your trip and workouts with one app

Traveling abroad:

  1. EatWell EU-the Europe healthy food travel guide
  2. EatAway-fully customizable diet translator for most diet restrictions

Lisa Stollman, MA, RDN, CDE, CDN is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto (Nirvana Press 2012.). She is a nationally-recognized Registered Dietitian Nutritionist with a specialty in teen and adult weight management and diabetes. Lisa received her B.S. in Food and Nutrition and her M.A. in Clinical Nutrition from New York University. She consults with clients in Huntington, New York and on the Upper East Side of Manhattan. Special thanks to the fabulous writing contributions of nutrition intern, Anita Renwick. To find out more about Lisa or to book an appointment, please 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.

 

The Healthy and Not-So Healthy Dishes From Around The Globe

Pasta pic_s4x3_lgEnjoying the experience of trying new foods is truly one of the highlights for many travelers. Whether dining in a swanky restaurant, eating traditional fare in a local cafe, or veering off the path and finding that ultimate food venue, for many travelers, it’s truly about the sights, the people, the museums, the shopping, and the FOOD. You want to try lots of new dishes, but you still want to feel great. To help you make some nutritious choices, we’ve put together a comprehensive list of the healthy and not-so heathy dishes that you may encounter as you travel (or you may even experience these dishes where you live). The dishes in the not-so healthy list are there because they are either high in unhealthy fats, or added sugar and/or sodium. If you’re not a so-called “foodie”, it’s time to break out of what you usually choose and let your taste buds have fun. Trying foods that are new to you will help you stretch your culinary journey and add to life’s joys. Eating the same foods all the time can get boring fast. You may be surprised how adding new foods into your diet and experiencing various ethnic restaurants can enrich your life.  So get ready to explore. Bon Appetit!

List of The Healthy and Not-So Healthy Menu Choices

Cuisine Healthy Choices Foods to Limit
American Grilled chicken sandwich on whole grain bread, Grilled or baked chicken, fish or pork, broth based soup and salad, Veggie burger on whole grain bread, Sirloin steak French fries, cream soups, fried chicken, fried fish, cheesy or casserole-like sides, fried sandwiches, loaded baked potato
Italian Minestrone soup and salad, Grilled, vegetables, Mussels, Margarita Pizza, Grilled fish Chicken or Veal Marsala, Spaghetti with tomato sauce, Pasta Primavera, Salmon and Roasted Potatoes, Pasta with chicken or seafood (Note: request whole wheat pasta) Shrimp Alfredo Pasta, Stromboli, Calzone, Manicotti, Lasagna Bolognese, Cheese or Beef Ravioli, Chicken Parmesan, Penne ala Vodka, Baked Ziti, Pepperoni or pasta on Pizza, sausage, Sopressa (salami), Mortadella
Chinese Seafood soup, Steamed Vegetables, brown rice, dishes that are Jum (poached), Chu (broiled), Kow (roasted) or Shu (barbecqued), Shrimp or chicken with broccoli, Mixed Vegetables, Vegetable soup, Egg drop soup, Tofu with Mushrooms, brown rice Won ton soup, Fried rice, Egg rolls, Lo Mein, Chow fun, Spare ribs, General Tsao’s chicken, Crispy beef, Sweet and Sour Pork
Japanese Tofu and vegetable soup, seafood soup, miso soup, edamame, seaweed salad, grilled, steamed or roasted plates (upon request), yakitori, sashimi, crab and avocado sushi roll, sushi (ask for cucumber in place of rice), Teriyaki with salmon, tofu or chicken. Tempura, fried dumplings, donburi (fried pork), fried sushi rolls, sushi with spicy mayo or cream cheese
Greek Hummus with pita, baba ghanoush, Tzatziki (limit to 2 tbsp.), potatoes, Greek salad with dressing on the side, chicken souvlaki, grilled octopus, lamb or fish with steamed vegetables, bean salad, gigante beans, horta (dandelion greens) Fried calamari, fried fish, mousaka, pastitsio, Pita with Giro (pork), Desserts: baklava, loukoumades (fried doughnuts), galactopoureko (custard in phyllo)
Middle Eastern    (Israeli, Lebanese, Persian) Hummus, babaganoush, shish kebab, Grilled fish, chicken or lean meat, tabouli, kibbeh, labneh, falafel (this is fried, so limit to 2 to 3 balls), pita bread, halvah (small piece) Kofta, fried fish, chicken  and meats
French Mussels, Grilled fish, Roasted chicken, Coq au Vin, Sautéed vegetables, Salad Nicoise, Seafood platter, French baguette (bread), Croissants, Pain du chocolat (croissant stuffed with chocolate), Foie gras (goose or duck liver), organ meats, rich creamy sauces
Spanish Grilled fish, chicken and meat, Jambon (ham), grilled vegetables, Paella (traditional rice dish), olives Fried fish, fried tapas

 

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. This post is excerpted from The Trim Traveler.

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.

Healthy Eats In Aspen

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Aspen is one of those places that’s great in summer as well as winter. Honestly, it’s beautiful year-round. From hiking and biking in the fall, spring and summer months to world-renowned skiing come winter and spring. Fall bring beautiful color changes in the trees adding to the splendor of a mountain hike. To fuel all these activities, you need FOOD. And thankfully, Aspen is a great food town! We scoured the place to find some delicious and healthy dishes to help nourish you and fuel whatever activities you choose. For healthy fueling and staying trim, try to emphasize plant foods at each meal. These heart-healthy foods include fruits, vegetable, whole grains, beans and nuts. Lean proteins, such as fish, grilled chicken, eggs and lean meat will also fuel your fitness activities. When you are out there being active, you don’t want food to slow you down. Instead of heavy meals such as burgers and fries, mac and cheese or pasta with a heavy cream sauce, think salads with grilled fish or beans and a vinegrette dressing, veggie burger or grilled chicken sandwich on whole grain bread or a grilled vegetable plate with hummus. Here are some of our faves!

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The delicious Arugula and Grapefruit Salad at Botega. What a great lunch! Loaded with potassium and antioxidants that will help you refuel after that morning hike.

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Don’t miss the Faro and Barley Salad with Roasted Vegetables at Ajax Tavern. Add grilled chicken or shrimp for additional muscle-building protein. It’s a great way to refuel after your morning hike on Aspen Mountain.

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The Mexican Salad with soy chorizo at Su Casa. So GOOD. You can also have it with grilled chicken, salmon or shrimp, if you so desire.

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Asian Chopped Salad with Baked Tofu at Little Annie’s.  What a terrific dinner salad! Loaded with healthy goodness. If tofu is not your thing (but believe me, this was scrumptious), you can also get it served with grilled chicken. Little Annie’s has been in Aspen for years. A great place with honest food. No  phoniness in this joint.

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. She loves traveling the world and experiencing new foods, cultures and meeting interesting people. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto: 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 where she specializes in weight management, diabetes and travel nutrition. 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.

Traveling Abroad With Gout

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Anyone who suffers with gout knows how frustratingly painful it can be. This may prove to be especially true for people who are passionate travelers that don’t like their trip to be burdened by the physical symptoms that gout may affect them with.

How does gout occur?  Your body produces uric acid when it breaks down purines — substances that are found naturally in your body, as well as in certain foods, such as red meat, organ meats and seafood. Other foods also promote higher levels of uric acid, such as alcoholic beverages, especially beer, and drinks sweetened with fruit sugar (fructose). Normally, uric acid dissolves in your blood and passes through your kidneys into your urine. But sometimes your body either produces too much uric acid or your kidneys excrete too little uric acid. When this happens, uric acid can build up, forming sharp, needle-like urate crystals in a joint or surrounding tissue that cause pain, inflammation and swelling. Including or omitting certain foods while traveling may be helpful in controlling symptoms. In addition, if you have issues with weight management or poorly-controlled Type 2 diabetes, meet with a Registered Dietitian Nutrition (RDN) before you embark on your journey, to help you get your diet in good control.

When it comes to foods that could help symptoms, it is generally recommended to follow a healthful diet full of whole grains, fruits and vegetables, and limited in animal protein, such as meat, fish, and chicken. Alcohol should be avoided or limited within individual tolerance. Other foods to avoid include organ and glandular meats including liver, kidney, and sweetbread (thyroid gland and pancreas); certain seafoods including anchovies, sardines, mussels, scallops and  mackerel. The beer, seafood, and organ and glandular meats have potential to increase the production of  uric acid. Coffee, in moderation, along with low fat dairy  (cheese, milk and yogurt) may help reduce gout symptoms. By being a little strategic while exploring different countries, you can use food to help minimize your symptoms in the efforts to optimize your European adventure! Below are breakdowns of “To Eat and Not To Eat” in the following countries.

FRANCE:

To Eat: Available and popular fruits and vegetables: Artichokes, pears, apples, asparagus, strawberries, fennel, chard, and grapes. Look for them in ratatouille and fresh salads When sampling cheese in a courtyard patio, ask for breads that are whole grain or at least multi-grain so you can include some fiber in your late-afternoon snack. Having that quintessential cappuccino could also prove to be beneficial.

Not To Eat:  A very important dish to avoid is unfortunately a very typical French food: pate’ de fois gras, which is duck liver pate’. Liver is an organ meat that should be avoided when attempting to limit uric acid production in the body. Avoid the aforementioned seafood as well. In the efforts to reduce your intake of saturated fats, try to keep from indulging in one of France’s buttery, creamy sauces more than once a day.

SPAIN:

To Eat: Common vegetables include piquillo peppers, tomatoes, potatoes, zucchini, onions, eggplant, spinach, cabbage, cucumbers, and mushrooms. You can find them in stews, soups, and paella. Fruit is a typical dessert in Spain, and popular fruits include apples, oranges, grapes, cherries, dates, and figs. Spain is home to some of the best olive oil in the world. Embrace dietary fat sources from this olive oil in lieu of butter or butter-based sauces.

Not To Eat:  Avoid seafood paella, or have a very small amount, as it tends to have mussels and different seafood sources. The ingredients are mixed in and bite-sized, so it’s not always easy to identify the seafood the paella is prepared with. Stick to the vegetable paella –-I promise it’s just as good! Popular seafood in Spain that should be minimized: anchovies, sardines, and mussels

ITALY

To Eat: Vegetables are such a staple in Italian cuisine. Popular ones include tomatoes, onions, bell peppers, eggplants, cabbage, zucchini, artichokes, broccoli, and leafy greens. They are very easy to find in pasta dishes, risottos, pizzas, or in salads, soups and/or antipasti (appetizers). To consume more fiber in the efforts to stay energized and regular, ask for your pizza or bread to be made with whole wheat flour. Italians also eat fruit regularly for dessert, including grapes, berries, citrus fruits, and figs. Fish is a large commodity here, maintaining Italy as one of the base countries in the esteemed healthy fish-focused Mediterranean Diet. There are still plenty of fish you can enjoy here, including swordfish, cod, salmon, crab, and squid. You can find fish everywhere – alone as a grilled or baked entrée, or mixed in with stews and pasta dishes.

To Not Eat: The biggest off-limit foods in Italy are the following seafood: anchovies, sardines, and mussels.

If you minimize the foods high in purine, you may find that you can enjoy your time abroad to the fullest. Bon voyage!

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. She loves traveling the world and experiencing new foods, cultures and people. Lisa is the author of the ebook The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad (Nirvana Press 2014) and The Teen Eating Manifesto: 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 where she specializes in weight management, diabetes and travel nutrition. 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 contributions to this blog post.

Airport Nutrition 101: How To Make The Best Choices

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You may feel that once you hit the entrance of the airport for vacation, you’ve got a pass to indulge in all food that comes your way. However, we all know you’ve worked so hard to maintain a healthy weight, you don’t have to throw it out the window for a cinnamon bun, ribs and draft beer in one sitting. With simple strategic tips, you can kick off your vacation, yes, still at the airport, without overloading on calories, excess sugar and fat. In addition, since traveling can cause an increased risk of dehydration, constipation, circulatory problems and added stress, it’s more imperative than ever to be more mindful of how to select healthier options.

While each airport prides itself on their unique layout, many airports share the same staples of restaurants and food options, which is great for us, as a lot of the following tips can be used for domestic and international airports. Instead of just providing broad suggestions, we’ve taken a closer look into some fliers favorite go to kiosks, providing suggestions on how to opt for the less guilt free version of foods.

Tips for healthier airport beverage options:

• At Starbucks, skip a 16 oz. Caramel Frappuccino Blended Beverage with caramel sauce, milk, ice and whipped cream and opt for Caramel Frappuccino Light Blended Beverage with ice and milk, this will slash more than half the calories

Caramel Frappuccino Blended Beverage

Caramel Frappuccino Light Blended Beverage

Calories

410

140

Carbohydrates

37 g

29 g

Fat

3g

0g

Fiber

0g

0g

Protein

6g

3g

Sodium

100 mg

0 mg

Or, better yet, just drink it black (5 calories!).

Smart Tips For Healthy Airport Eating

1. When choosing salads, ask for the dressing on the side, or better yet, stick with olive oil and vinegar.

2. Choose fiber rich fruits and vegetables that are high in antioxidants. Many airport kiosks offer bananas, oranges and/or apples to go. Fresh fruit is a great airplane snack.

3. Prior to heading to airport, research airport’s website for the best place to grab a healthy meal. If you’re short on time for searching, Starbuck’s usually has healthy options.

4. Bring healthy, portable snacks with you to enjoy on your flight (i.e. apples, peanut butter sandwiches, carrots, nuts, dried fruit, etc). This is truly the best option if you have the time to pack up some food.

5. Before picking the first restaurant you see at the airport, take a lap around the terminal and check out what’s offered. Who knows, you may find a new favorite.

6. Stay hydrated by purchasing bottled water or unsweetened iced tea.

7. Avoid rich, greasy, fried foods as it can trigger acid reflux (also known as GERD) or an upset stomach on flight.

8. Aim for lower salt foods to avoid feeling bloated during your flight. Good choices to bring along include fresh fruit, cut up raw vegetables and unsalted nuts.

If you’re looking for a bit more direction in what to eat, look no further than your smartphone! With the Calorie King app, created and maintained by registered dietitian nutritionists (RDNs), it identifies menu options and their nutrition facts from over 200 chain restaurants, so you can make the best choices, whether traveling or at home. By using the above tips, your next flight and vacation should go smoothly, with a bit of healthy flavor, too!

Lisa Stollman, MA, RDN, CDE, CDN was recently honored as the 2015 Outstanding Dietitian of the Year by the New York State Academy of Nutrition and Dietetics. She is the author of The Trim Traveler: How to Eat Healthy and Stay Fit While Traveling Abroad. For more info on Lisa, please visit here.  Special thanks to Nikki Nies for helping with the writing of this post.

Stay Healthy When You Travel: Eating to Boost Immunity

The Scoop

Let’s face it. When you travel, your usual schedule can get out of whack. You tend to stay out late (and get up early so you don’t lose the day), your usual eating regimen falls to the wayside and your alcohol intake may increase. All of these factors may compromise your immune system. Poor sleep coupled with poor nutrition can lead to getting sick.  Staying healthy while you travel will allow you to enjoy every minute of your trip, so don’t compromise. Choose foods to keep you healthy. Foods high in Vitamins A, D and C  along with Selenium and Zinc may help decrease your chances of  catching a cold or flu. Think citrus, nuts and whole grains. Bring along some nuts and healthy energy bars, such as KIND or Cliff bars,  when you travel. Try to include some of the following foods in your daily diet while traveling. Visiting a farmer’s market is a great way to stock up on fresh produce for your hotel room. And don’t forget to get at least seven hours of sleep every night.

Foods That Enhance immunity

Oranges

Grapefruits

Apples

Berries

Lemon

Lime

Mushrooms

Broccoli

Kale

Tomatoes

Beans

Nuts

Green Tea

White Tea

Take Along Tips to Keep You Healthy

!. Stay hydrated. Drink at least two cups of water at each meal or snack.

2. Order a salad or vegetable plate at lunch or dinner.

3. Have fresh fruit for snacks and dessert.

4. Ask for whole grain bread when you place your order.

5. Oatmeal and fruit is a great way to start the day.

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