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Keri Glassman, M.S., R.D., C.D.N., is the author of "The Snack Factor Diet" and is president of Keri Glassman, A Nutritious Life, a nutrition counseling and consulting practice which focuses on weight loss/maintenance, pediatric nutrition, lifestyle/wellness, pre/post natal nutrition, cardiovascular health and sports performance.
From new mothers to working professionals to professional athletes and actors, Keri has a vast knowledge base and works with all types of clients. Keri advises clients on total lifestyle including getting adequate sleep, managing stress and fitting in exercise. Her approach is a partnership with her clients, providing support and professional expertise to help them achieve their goals.
In 2006, Glassman launched Keribar, real whole food bars that combine the ultimate proportion of nutrients to provide satiety; fiber, protein and healthy which help “anchor” a person’s diet and help them make good choices at their next meal.
Keri has contributed to and been widely quoted in top publications, websites and on national television including: Marie Claire, Prevention, Allure, Self, Shape, Harper's Baazar, Fitness, US Weekly, Men's Journal, WebMD, the Today Show, MSNBC, Fox News Channel, and NY1. Keri is also the nutrition contributor to CBS, The Early Show and contributing editor/writer for Women's Health magazine.
Nutritious Living on Vacation
You work hard all year to fit into those tiny tanks or surf shorts during the Summer. You definitely do not want all those efforts to go to waste when Summer travel comes. How can you enjoy your Summer adventures and still be svelte come Labor Day?
Before You Leave for Vacation:
The work begins before you leave for vacation! Often, clients of mine stick to their healthy eating plan while on vacation but come home to loads of work, errands to catch up on and an empty fridge! This situation sets them up to have a not-so-healthy/ordering in eating week before they take the time the following weekend to stock up. How to combat this?
- Plan a trip to the grocery before you leave for vacation. Yes, you can’t stock up on the perishables but you can certainly stock up on some staples. High fiber cereal, frozen meats and vegetables, yogurt (depending on how long your trip is) and reduced fat cheese. You can also order online for delivery on the day you arrive home. Gotta love technology!
- Write out your meals for the following week. By planning dinners for the week you return you have taken one giant step to getting back on track (just in case you did slip while on vacation). This five minute activity will help you ease right back into the swing of your healthy lifestyle. You can also take an extra two minutes and write out your grocery list for the items you have to pick up when you get home.
- Pack healthy snacks for your trip. You never know what you may come up against on vacation such as wide gaps between meals out or limited healthy choices. Stock that suitcase with raw, unsalted almonds, fiber crackers, oatmeal packets (all you need to do is add hot water!), snack bars (such as KeriBar or another high fiber, protein packed bar), vacuum packed tuna, turkey jerky and soy chips.
- Eat a balanced, filling meal before you get on the road or plane. Try to include a high fiber starch and lean protein and veggies to help fill you up. Scrambled egg whites and whole grain toast or 2 teaspoons of natural peanut butter on a whole wheat English muffin are great options for a pre-travel breakfast.
On the Road:
- Stretch and move! If you’re on a plane, walk the aisles. If you’re on a road trip take advantage of rest stops, but don’t rest – walk! Try to do this one time per hour.
- Choose healthy options! There are plenty of them even at the most indulgent fast food restaurants. Go for healthier options such as grilled chicken sandwiches, salad with lean protein and dressing on the side and skip the special sauces and burgers (especially topped with cheese and bacon). You can also try to stop at a grocery store to pick up your favorite healthy foods like non fat plain yogurt and fresh berries or go to the deli counter and order a fresh turkey on whole wheat sandwich. Even gas stations along the road have things like hard boiled eggs, yogurt, string cheese, nuts and fruit.
- Snack! If you find it hard to fit in three square meals on a travel day have no fear! Six smaller meals or snacks is the better way to go anyway! Your body needs fuel every few hours. Make mini meals out of things like nuts and fruit, yogurt and cereal, high fiber crackers and reduced fat cheese.
- Drink lots of water and steer away from salty foods if you’re flying and prone to retaining water. Water helps improve your energy and keep your metabolism at its max. Also, who wants to arrive on vacation feeling bloated? Drink up!
On Vacation:
- Request a fridge in your room (You can also do this before you leave for your trip!). This will allow you to keep fruit, cheese sticks, and yogurts in your room for in between meal snacks.
- Stock up on the non-perishables. If you don’t have a refrigerator in your room you can still stock up on breakfast cereal, peanut butter, nuts, popcorn, fiber crackers and other healthy snacks from a local grocery store to help you from hitting the hotel vending machine or the expensive mini-bar junk!
- Bring healthy snacks with you while exploring your surroundings. What’s the use of packing all those non-perishables in your suitcase if you don’t use them? Throw snack size Ziploc bags filled with nuts, snack bars or a piece of fruit in your bag.
- Eat breakfast! It may be tempting to sleep in and just grab a coffee, but eating a complete breakfast will jump start your metabolism for the day and give you the energy you need to enjoy the trip. And, breakfast can be a guaranteed healthy meal! It would be hard to find a destination where a nutritious breakfast is not available. Aim for a breakfast of a high fiber starch (cereal with at least 5 grams of fiber, whole wheat bread or oatmeal), lean protein (turkey bacon or egg) and low fat dairy (skim milk, non fat yogurt).
- Do dine out…Carefully! It’s vacation and what’s better than sampling some new restaurants
Just remember:
There is almost always something healthy on the menu. Find it!
Don’t go starving! No skipping meals knowing that you are going out for a dinner. You will slow your metabolism and make poor choices.
Drink a large glass of water before you get to the restaurant, or as soon as you arrive. It will hydrate you, make you feel refreshed, and fill you up slightly. Continue to drink throughout the meal.
Eat slowly and focus on your company. Talk in between bites. You will be surprised at what you may end up leaving on your plate.
You are the customer. Don’t be afraid to ask how food is prepared. Typically food that is baked, boiled, steamed, poached, roasted or grilled is ok but it doesn’t hurt to ask “how is the salmon poached?.” Stay away from foods that are fried, sautéed, breaded, crispy, creamed, batter dipped or buttered!
Ask for dressings and sauces on the side, and use only 1 tablespoon. There is no reason you can’t enjoy the flavor of a dressing, but no need to drown your poor food!
Split a meal or cut it in half immediately and really think about your hunger. Do you really need to bite into that other half? Remember that restaurant portions are typically twice the size that they should be!
Moderate your desserts. Choose sorbet, mixed berries or a skim cappuccino. Even better—ask for a cup of herbal tea!
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