Eat Healthy While Traveling this Summer

How to Eat Healthy While Traveling This Summer

Traveling soon? Perhaps a long-awaited vacation?  Family trip?  Business trip? Something completely different? 

No matter where you’re going, you’re probably going to appreciate some quick and easy healthy food ideas. These can help you stay on track and help you bring, and find real food. While these tips can all be used right here at home, this is extra-important when you’re traveling. Traveling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.

As a health coach, I have such a sense of pride when my clients skip junky convenience foods. Let me give you some great strategies that can help you do this while you’re “on the road.”

Tip:  When booking your hotel room, ask if you can have one with a mini-fridge. This will help you store some of your healthy snacks and groceries while you’re there.

BRINGING YOUR OWN HEALTHY SNACKS

This is important because not only will it keep you from becoming hangry for junk food but it can also hold you off until you’re able to stop at a proper grocery store or restaurant  for actual real food!

Here are a bunch of my favorite on-the-go snacks to have on hand in your bag and/or cooler:

• If you’re going to have a cooler, or eat them within a couple of hours, try fresh fruit or boiled eggs (don’t forget the ice packs).

• Unsalted nuts and seeds (I love almonds and cashews myself).

• Dried or even freeze-dried fruit.

• Kind Bars or Organic Bars of your choice

• Sliced veggies (carrots, celery, cucumber, broccoli, cauliflower etc.) with a dip (hummus, guacamole, salad dressing, etc.). You can even buy single-serving packs at Costco.

• Find good quality protein bars, or make your own before heading out.

• Good quality granola cereal (I love the Bear Naked varieties)

• Savory snacks like roasted chickpeas or kale chips. 

• High-quality protein powder to make your own smoothies.  Be sure to also pack a mini blender, like a Magic Bullet, if needed. 

• And don’t forget your drinks. Bring some water with you. Or if you’re flying, choose water in the airport and on the plane.

HOW TO FIND HEALTHY FOOD AT YOUR DESTINATION

Of course, you can always Google your destination and search for grocery stores or healthy restaurants. But there are a couple of websites and apps that may be helpful for you.

• FindMeGlutenFree - A website that searches for gluten-free restaurants around the US.

• HealthyOut - An app that helps you find restaurants that cater to your dietary preferences, be they gluten-free, lactose-free, low-calorie, low-carb, etc. 

• Food Tripping - Designed for road trips, this app helps you find alternatives to fast food.

KEY TAKEAWAYS

Traveling often comes with unnecessary junk food that can derail your healthy lifestyle. Planning ahead and being prepared can be simple, and help keep your health goals on track even when you’re out and about!

REFERENCES

http://www.precisionnutrition.com/travel-friendly-nutrition-tips

http://www.precisionnutrition.com/all-about-eating-on-the-go

https://authoritynutrition.com/22-healthy-foods-that-dont-spoil/

https://www.findmeglutenfree.com/

https://mobile.healthyout.com/

https://play.google.com/store/apps/details?id=com.jacobsmedia.foodtrip

https://itunes.apple.com/ca/app/food-tripping/id633720942?mt=8&ign-mpt=uo%3D4

Fit and Healthy Sandwich Wrap

This is a great alternative to a refined-carb loaded sandwich made with regular bread. This gives you steady energy and will keep you full for a longer time with the healthy fats!  It is a versatile recipe that can be combined with your favorite veggies and/or nitrate free lunch meat.  As always, I use as many organic ingredients as possible!

FIT N HEALTHY SANDWICH WRAP

1 large romaine leaf (washed and dried- rib removed)

2 tablespoons hummus (any flavor)

3 mini-rainbow carrots sliced thin 

1/2 avocado sliced

3 slices of sautéd tempeh

2 tablespoons of Broccoli salad 

Wash and dry your romaine leaf.  Remove the hard stem so it can be rolled up as a wrap.   

Spread hummus on the leaf and then start layering the other items on top.  Carrots on the bottom, followed by any other veggies you’d like to add, lunch meat, cheese,  then finish with avocado.  Roll up and enjoy!  

This recipe can easily be made with a nitrate free lunch meat and sliced cheese for a delicious version!

Simple Father's Day Recipes to keep you on track for weight loss!

We love celebrating the Dad’s around here and it’s sometimes hard to stick to eating healthy when we celebrate. So this year I put together a couple great recipes that will be sure to please everyone and keep you on track on your health journey!

Broccoli and Apple Salad

The broccoli, apples, carrots and onions come together to make a fresh, incredible salad with great texture and a creamy dressing with a hint of spice

4 cups fresh broccoli florets, (about 2 medium heads)

½ cup shredded carrots

¼ cup diced sweet onion

2 large apples, finely chopped (I used honey-crisp apples)

½ cup pecans, coarsely chopped (optional)

Creamy dressing ingredients:

1 cup Primal Kitchen Cilantro Lime mayo

2 tablespoons buttermilk

1/4 tsp salt (or to taste)

1/2 tsp black pepper

1/2 tsp monk fruit sugar 

2 tablespoons fresh squeezed lemon juice


Toss all the fresh veggies together.  

In a separate bowl, mix the creamy dressing ingredients together then fold into the vegetables until they are all covered well.  

Enjoy!

Easy Rhubarb Cake

This cake is simple to make and delicious but not overly sweet.  Each bite has a bit of the tart rhubarb scattered in the dense cake.  I cut the sugar in half and only used monk fruit sugar, which gives sweetness and a big fat zero on the glycemic index - so zero sugar!!  I also used a gluten-free flour to help eliminate inflammation with this recipe and yet have a yummy dessert!  

3/4 cup buttermilk

1 stick butter at room temperature

1/2 cup monk fruit sugar plus 1 tablespoon for sprinkling over top

1 large egg

1 1/2 tsp vanilla extract

2 cups gluten-free flour

2 tsp baking powder

1 tsp salt

2 cups thinly sliced rhubarb

Oven 350* 

Lightly butter a 9x9 square baking pan

Cream the room temperature butter and sugar in a bowl with mixer until fluffy.  Add egg and and vanilla and again beat until fluffy - make sure to scrape down sides of bowl as needed so all the ingredients get mixed well.  

Toss diced rhubarb with 1 tablespoon flour until coated. 

Wish the gluten-free flour, baking powder, and salt together in a bowl. 

Add half of the flour mixture to the bowl of egg, butter and sugar and mix together.

Add all of the buttermilk mix well. 

Add the rest of the flour and blend just until combined, don't over mix. 

Fold in the rhubarb. Batter will be thick!

Spread the batter into the prepared pan and sprinkle the top evenly with a little sugar. 

Bake for about 40-45 minutes, or until the cake is turning golden and a toothpick in the center comes out without wet batter clinging to it (moist crumbs are fine.)

Let the cake cool slightly before cutting.

Grilled Flank Steak

This delicious, lean flank steak is marinated in a simple lime, garlic and chipotle mix that helps tenderize and soak great flavor all through out each delicious bite!

3 lb piece flank steak

6 limes

6 garlic cloves, diced

2 tablespoons chipotle in adobo sauce (or more if you prefer it spicy)

salt and pepper to taste

Juice all the limes, dice garlic cloves and mix all together with the chipotle in adobo sauce in small bowl.  Add flank steak to either large zip lock bag or a covered dish and cover with marinade overnight or at least 4 hours. 

Grill over hot grill for about 6 minutes per side - this meat cooks quickly because of how thin it is, so adjust according for rare to well-done.  We like it medium rare, so about 6 minutes per side is good.  Depending on how thick it is in the middle, we may have to return some pieces to the grill if it’s still too red.  

When done cooking, pull off grill and let flank steak sit whole for about 10 minutes to rest.  Then slice into thin slices and serve!  

Serves about 4 people.

Easy Fat Bomb Recipe

I’ve been eating plant based for almost 2 weeks now and needed some plant based fat-bombs for energy and to cut sugar cravings!   

These are what I whipped up and can pop them in my mouth whenever I need snack or extra energy.  

This is what I used:

1/2 cup Organic Coconut Oil - melted

1/2 cup plant based protein mix

1/2 cup organic PB Powder 

2 tablespoons organic cacao powder

Mix powders into melted coconut oil and then ladle into ice cube tray or into a mini-muffin pan.  Place in freezer to harden for a couple hours.  Then pop them out and store in an air-tight container for use.  

What is your favorite fat-bomb recipe?

Vanilla Walnut Baked Oatmeal with Blueberries

VANILLA WALNUT BAKED OATMEAL WITH BLUEBERRIES

After a 2 hour boxing session in the gym last night, I was feeling like I needed more fuel than just my normal protein smoothie this morning!   Dug up a recipe for steel cut oats and made some healthy swaps to create this warm and filling breakfast.  I used steel cut oats instead of rolled oats because they have more fiber per serving than rolled oats.  It’s amazing how food processing, even when minor, can change the nutritional value of an ingredient!   

ROLLED OATS VS. STEEL CUT OATS

The only difference between rolled oats and steel cut oats is that the rolled oats have been steamed and then pressed to create a flat oat.   But since the steel cut oats are only chopped with a steel cutter, they still are in their natural state, so they are more of a hearty and chewy texture.  And because they are still in their natural state, they have more fiber per serving.  Dry steel cut oats have 5 grams of fiber per 1/4 cup where the rolled oats have only 4 grams of fiber per 1/2 cup.   Another great benefit of steel cut oats is that they are lower on the glycemic index, which means that the potential to spike your blood sugar followed by a crash is lower.   Steel cut oats take longer to digest which in turn giving you a slower release of energy thus making you feel full for a longer period of time.  

Hope you enjoy these oats as much as I did! 

1 cup steel cut oats

2 cups almond milk unsweetened

1 egg (if you are vegan, omit the egg)

1 teaspoon vanilla

1 teaspoon baking powder

1/2 chopped walnuts

1/2 cup blueberries

Oven at 350*

Mix liquids together in a bowl.  Add baking powder to oats and mix well.  Add liquids to oat mixture and mix well.  Add blueberries and stir.  Pour into a buttered baking dish or into a lined muffin tin for individual servings.  Sprinkle top with walnuts.  

Bake covered for 30 minutes then uncover for last 30 minutes.  If you cook this oatmeal in a muffin pan, cooking time will take less, so watch them so they don’t burn!   

I drizzled pure maple syrup over my oatmeal to add a touch of sweetness.  A local honey would be a yummy sweetener for this as well!  

References:

https://www.bobsredmill.com/blog/healthy-living/what-are-the-benefits-of-steel-cut-oats/

https://www.healthline.com/nutrition/rolled-vs-steel-cut-oats#benefits

Gluten-Free PB Muffins

If you start craving sweet breads that taste like a cup-cake dream, this is a great swap for keeping it healthy (without the frosting)!  

GLUTEN-FREE PB MUFFINS

1 cup nut butter of your choice

1 egg

1/2 cup unsweetened almond milk 

squeeze liquid stevia (about 1/2 tsp or to taste)

1/2 tsp vanilla

1/2 tsp baking soda

pinch of salt

Preheat oven to 350*

Mix in bowl:  nut butter, egg, milk, stevia and vanilla.  Stir until smooth then stir in baking soda and salt.  

Add paper muffin liners to muffin pan and divid batter evenly into muffin cups.  Makes around 8 muffins.  

Bake 15 minutes.

Optional:  add 1/3 cup berries of your choice.

This is a great recipe for gluten-free muffins without the flour!  Hope you enjoy!  

ARE YOU USING THIS EASY TURMERIC HACK?

Are you a Turmeric user and lover?  This spice has been getting a lot of attention lately with it’s natural ability to reduce inflammation in the body.   The curcumin in the turmeric is the powerful antioxidant that helps to lower levels of the enzymes that cause inflammation.  

All you need is about a teaspoon a day to get a boost of anti-inflammatory properties - but here is the kicker.  When you add a dash of black pepper with the turmeric, it boosts the bioavailability to your body by about 2000%!  Turmeric by itself is not easily absorbed into your system, but add some black pepper and BOOM - the absorption of these anti-inflammatory properties really kick-in!  

If you have not yet tried turmeric, here are two recipes to give it a try.

SPICY TURMERIC LATTE

1 cup unsweetened almond milk (or nut milk of your choice)

shot of espresso (optional)

1/2 teaspoon turmeric

1/3 teaspoon fresh ground nutmeg

dash of cayenne pepper

dash of black pepper

2 teaspoons coconut oil

Dash of stevia (optional)

Heat almond milk and then whip together with an immersion blender.  Enjoy!

TURMERIC SCRAMBLED EGGS
4 eggs

1/2 teaspoon black pepper

1/2 teaspoon turmeric

sea salt to taste (1/8 teaspoon)

2 tablespoons diced green onions

1/2 cup diced mushrooms

1 tablespoon avocado oil

fresh grated cheddar cheese (optional)

Heat avocado oil in pan, then add green onions and mushrooms and sauté until soft.  Whip together eggs, turmeric, pepper and salt.  Add to pan cook until done.  Top with your choice of freshly grated cheese (optional)

10 TIPS TO STAY ON TRACK WHEN EATING OUT

10 TIPS FOR EATING HEALTHIER WHEN EATING OUT

We all know by now that eating at home is going to be a healthier option than eating out at restaurants because you can control the quality of food and the ingredients that go into each dish.   However, that is not always feasible because of traveling, celebrating with family and friends and just because of convenience at times.  

Here are 10 tips that can help you make healthier choices while eating out:

1. Consider what you are drinking.  Choose water, unsweetened tea or other drinks that do not have added sugar.  If you drink alcohol, choose drinks that are less sweet to avoid the added sugar.  If you are drinking a coffee drink, be aware that many of these drinks tend to be high in sugar and saturated fat (cream). 

2. Have a salad.  Starting your meal with a salad that is loaded with vegetables helps satisfy your hunger sooner.  Get your dressing on the side and use a small amount (dip vs. spreading it all over your salad – you will be surprised that you don’t use it all!).

3. Split an entree.  Ask a friend or family member if they want to split an entree with you.  You can also ask the server to pack up half of your entree before it comes to the table so you aren’t tempted to eat the whole meal.  Most meals served in restaurants are over-sized and you can get at least 2 servings from one entree!

4. Order appetizer or side dish for an entree.  You don’t always have to order an entree for your meal!  Choose a couple side dishes or an appetizer, which will usually be a smaller serving.  

5. Pack a snack.  Instead of stopping for fast food or convenience food at gas stations while traveling pack sliced fruit, nut butter, boiled eggs, vegetables, string cheese, and unsalted nuts.  

6. Fill your plate with vegetables and fruit.  Vegetarian items, kabobs, stir-fries and side dishes typically have more vegetables.  Order a fruit plate as a dessert. 

7. Look at the nutritional info.  Looks for items that are lower in saturated fat, sodium and calories when eating out.  Most restaurants have this information available.

8. Skip the buffet.  All-you-can-eat buffets are a recipe for disaster.  You feel the need to eat what you’ve paid for and usually end up overeating.  Order steamed, grilled, and even broiled foods instead of fried foods. 

9. Choose whole-grains.  Ask for 100% whole-wheat breads, rolls and pastas when choosing sandwiches, burgers, or entrees.

10. Stop cleaning your plate.  You don’t have to eat everything on your plate!  Take leftovers home!

WHAT DOES WHOLE-GRAIN REALLY MEAN??

What does “whole-grain” really mean?  What’s the difference between whole-grain and regular bread?

If you have ever asked yourself these questions while out shopping, I’m here to help you decipher the mystery of whole-grain and what that label means. 

Nutritionists will tell you that choosing whole-grain foods are a better choice when eating things like breads, pasta, and crackers, and they are right.  The difference between whole-grain and refined-grains happens in the production line:  refined-grains have the bran and germ removed in order to create a finer texture and longer shelf life.  Whole-grain foods have the entire grain kernel which includes the bran, germ and endosperm (along with their naturally occurring vitamins, minerals, and fiber).  

It is important to note that the refining process of the refined-grains remove fiber, iron and many of the B vitamins.  In order to replace the nutrients that were stripped out during the refining process,  companies “enrich” the grain by adding back in certain B vitamins and iron (fiber is not added back in).  Bran is sometimes added to grain products for fiber,  however, bran alone is not a whole-grain, nor is it considered a whole-grain when it is added to a product. 

Here are some examples of foods that are considered whole-grain:  brown rice, bulger, buckwheat, oatmeal, popcorn, millet, quinoa, whole-grain cornmeal, whole-wheat, whole-grain barley, rye, and wild rice.  Look at the ingredient list to make sure the “whole-grain” label is listed and not just “wheat flour”.  

It is best to find foods with ingredients that are as close as possible to their natural state.  Too many good things are lost when foods go through a refining process and are no longer recognizable as their original form.    

"ORGANIC" VS. "NATURAL" - DON'T GET THESE MIXED!

“NATURAL” AND “ORGANIC” DO NOT MEAN THE SAME THING

Have you ever been confused by the terms “organic” and “natural’?  Often times we will see a product labeled “natural” and we think that it is a safe food to eat.  But unfortunately it is a term that is widely used in marketing with no requirements needed to meet any standards in order to be labeled natural.  

When you are shopping for food, you should look for the label “Organic”.  Any product labeled organic must be USDA-certified.  When a food is labeled organic, it must meet tough standards.  Specifically, organic food must be produced without the use of synthetic pesticides, chemicals, fertilizers, growth hormones, antibiotics, genetic engineering, or irradiation.  

Studies have shown that there are higher levels of vitamin C, antioxidants, and polyunsaturated fats (the good fat) in organic food than in conventionally raised foods.