Elizabeth

4 Ways To Avoid Weight Gain On Vacation

rome

photo via .flickr.com/photos/aigle_dore

Italy is known for its fabulous food and wine and the Avaglianos spent ten days enjoying the food and culture. I was not about to tell them to skip the specialties of the country but I also didn’t want them to put on all the weight they had lost over the last few months.

Vacations can cause you to tip the scale if you are not careful. To avoid the damage, you’ll need to be mindful of how much food you are putting in your mouth.

1. Sample the different flavors but don’t have to finish the meals. If it’s a really great sandwich or pasta dish simply share it with someone and have a salad on the side or a side of vegetables without any sauce. Italy is also known for its delicious gelato—you can usually get a very small scoop and it won’t set you back with too many calories.

2. Don’t make every meal a heavy one. If you know you want to try a special restaurant for lunch and drink some of the local wine, then make dinner a lighter meal, maybe grabbing fresh produce from the market and making a big salad in your hotel room. Or going to a small restaurant where they don’t mind if you share plates and order less food.

3. If you can, plan ahead and do lots of walking to burn off some of the extra calories.

Buon appetito!

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.

(Photo Copyright by Moyan Brenn)


8 Healthy Snacks For the Road!

mango with whipped cream

Here’s a list of some more healthy snack ideas you can find while on the road so you don’t have to succumb to poor eating choices:

1. Mixed fruit salad. A fruit smoothie can sound like a healthy snack but an 8 ounce cup can add up to 250 calories. A cup of strawberries will only set you back about 50 calories and it’s more satisfying to chew your food than sip it.

2. Hummus and carrot sticks (or with the pretzels that come in the top)

3. Whole-grain crackers with a few cubes of low-fat cheese

4. Low-fat cottage cheese

5. Plain yogurt with any fresh fruit

6. A skim latte

7. Grilled chicken salad with balsamic dressing on the side (Go easy on the croutons and dressing.)

8. Minestrone soup or chicken noodle soup. (Anything with a clear broth would be great. Try to avoid soups with cream.)

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.


6 Ways To Snack Healthy On The Road

Grand Teton National Park

Rushing to make your flight or drive to your destination? You can still buy healthy food when you’re in travel mode and surrounded by calorie-laden temptations at the airport or rest stop.

1. Try not to be lured in by the oversized bags of candy or chips. But if you must indulge, at least purchase a small portion or share something with a family member or friend.

2. Usually you can find a snack that’s good for your heart. Try going nuts! If you’re looking for something crunchy and satisfying, a palmful of dry unsalted roasted almonds or pistachios would be a smart idea. They’re also a good source of protein.

3. Craving sweet and flavorful food? How about a cup of watermelon or sliced mango? The high water content of fruits can make you feel fuller longer and can help keep you hydrated.

4. Need something creamy? A small cup of fat-free or low-fat frozen yogurt or just a cup of plain yogurt is a good choice. Watch the large yogurt cups with fruit and granola—they can have up to 500 calories.

5. If a small snack won’t satisfy you, try a whole-grain turkey sandwich with plenty of veggies. Place the dressing on the side or skip it all together.

Happy snacking and travel safely!

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.


Elizabeth: Packing For A Trip? Don’t Forget the Healthy Snacks!

Apple chips and edamame

Packing snacks in your suitcase—along with clothes, shoes and toiletries—is a good way to not only stay healthy but also save money when you are traveling. Whether you’re dealing with planes, trains or automobiles, your own food is going to be better than most things you can purchase in an airport, bar car or a rest stop along the highway. Some ideas I gave the Avagliano family for the trip to the airport for their Italy vacation:

  • Hard boiled eggs and whole grain crackers
  • Fruit and some cheese
  • Peanut butter or almond butter sandwich
  • Yogurt and cereal—as long as it isn’t too hot!
  • Nuts and dried fruit

You’re not allowed to bring liquids through security but you can bring an empty thermos or water bottle with you to fill up at the water fountain. Think how much money you will save! Also flying can dehydrate you so it’s important to drink something to staying energized while traveling.

If you’re traveling in a car, a cooler is the way to go, especially in the warmer months. You can pack sandwiches with fresh turkey, lettuce and tomatoes, salads with chicken or tuna and lots of fruit and cut up veggies. If you like the hand to mouth snack, then pop some popcorn in a little bit of canola oil, sprinkle with a pinch of salt and pack it in a baggie to go.

It may seem like a hassle, but your wallet and your waistline will thank you!

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.


6 Ways To Wind Down For Bed

Popcorn

As nutritionist for the Avagliano family, I know their days inside and out. They’re incredibly busy and getting everything they need to tackle done in a day can be challenging. But they’ve been working hard this month on getting to bed at a decent hour. Part of slipping between the sheets at a decent hour is the prep work you do to de-stress after a long day. Here, some tips we can all use to decompress before heading to sleep.

  • Drink a warm soothing cup of milk or herbal tea and sit around the family room and discuss the day.
  • Prepare a light snack such as peanut butter, whole grain bread and skim milk; a slice of cheese and an apple; a cup of warm soup or yogurt with fruit and relax with a fun card game or puzzle.
  • Walk around the block or spend time with the kids and your pets.
  • Take a bubble bath, light a candle and listen to your favorite music.
  • Turn off your phone, computer, and TV. Pop some high fiber popcorn, using whole kernels, and read a novel, magazine or newspaper.
  • Prepare lunch for the next day—so you’re all set for a healthy day.

Registered dietician Elizabeth Fassberg runs Eat Food, a New York City-based company that designs and delivers custom food and nutrition programs for businesses, organizations and individuals. She’s coaching the Avagliano family through the six-month Healthy Family Challenge.