Eating Healthy on Vacation

Written by: Cole Millen (see bio below)

Vacations aren’t supposed to be a time for challenges. The whole reason we undertake them is so we can escape the stressors of everyday life and relax. Unfortunately, there is usually one problem that many vacationers face, and that’s trying to maintain a healthy diet. Many of us tend to eat fairly well when we can control our food options. Yet when we go on vacation, sometimes our options can be rather limited. Fortunately, there are ways for us to still enjoy ourselves without our stomachs hating us later. Here are a few tips for eating well while on vacation:

At the Airport:

The airport is often cited as the most frustrating aspect of traveling – and it certainly doesn’t help anyone trying to maintain a healthy diet. Most airport restaurants tend to offer fast foods or other high-fat, high-sodium options. You can counteract this by seeking out healthier alternatives like sandwich shacks and salad bars. Some food stands also offer items like fresh fruit and veggies, pita and hummus, and smoothies.

Unfortunately, once you’re airborne your food options become even more limited. There are a lot of airlines that offer healthier options, so be sure to ask your steward/stewardess. Worst-case scenario: bring along healthy snacks to munch on during long flights (as long as you don’t mind paying airport prices!).

At the Hotel:

Hotels are absolutely critical for maintaining a healthy diet on vacation. After all, this is the place that you essentially “live” at, for all intents and purposes. For this reason it is important to ensure that you are staying somewhere that can cater to your healthy needs. Taking the time do to a little research beforehand is a great way to ensure you find the right place. Reading reviews from consumers can provide the most unbiased and honest form of information. In a recent trip of mine, I found a great site that listed reviews for amenities and restaurants at Las Vegas hotels. This was extremely helpful and assisted me with finding a hotel with a fitness center as well as a gluten-free restaurant!

As another option, you’re more than welcome to bring in outside food items to store in your hotel room. Buying things like soup, oatmeal, or fresh veggies will help keep you on a healthy track. If you want to indulge in a continental breakfast, don’t forget the fruit! Fruits are high in fiber and a healthier alternative to doughnuts and pastries.

Eating Out:

Most people end up eating out at some (or a series) of restaurants when they’re on vacation. There’s nothing wrong with this, but be sure to remain focused on eating well. For starters, try to gravitate towards restaurants that serve fresh and locally sourced foods. Check the menu beforehand so that you can avoid last minute temptations and surprises. Seafood restaurants and salad bars can be great options. As well, eat a healthy snack before dining out to help prevent over-eating.

Once you’ve arrived at the restaurant, resist the urge to order appetizers. Try to stick to boiled, broiled, fat free and grilled food. Remember, fat-free does not necessarily mean low calorie or low sugar. Use caution and better judgment when ordering your meals. Don’t be afraid to ask your waiter or waitress if they have nutritional information available for their menu items! Another helpful tip – a colorful meal is more likely to be high in nutrients and fiber. Order a side of vegetables to bulk up your entrée rather than getting fries or onion rings. Finally, customize your meals to include lower amounts of fat and sauces. For example, when ordering a salad, ask for less dressing or for the dressing to be on the side.

Staying healthy on your vacation is absolutely possible; it just takes a little discipline. If you follow these tips you can find yourself coming home looking just as great as when you left!

About the Author:

Cole Millen is an avid traveler and foodie who never forgets that life’s best memories are made through real life apprehension of legitimate “experiences.” Check out his blog for more fitness and nutrition tips at http://colemill.blogspot.com/.

Be Well xo

Food Labels 101

National Nutrition Month continues! When it comes to healthy eating, the ability to read and interpret food labels is absolutely essential. I know it’s not always the most convenient thing to do. Most people don’t want to waste time at the grocery store comparing products; they just want to grab what they need and go. It’s important, however, to know exactly what you’re putting into your body! The health claims slapped onto products do not always provide accurate information about how healthy an item actually is. I’ll use the following example to demonstrate:

According to the claim on this box, one serving of this cereal contains 51% of your daily value of fibre. That’s all fine and dandy… if you’re a woman! Men’s fibre needs are higher than women’s, so if you’re a male, this product actually contains closer to 34% of your daily value of fibre. Just a quick sidenote – my intent is not to pick on a specific company or criticize a particular product.. I’m just pointing out a fact!

In addition to being mindful of health claims, here are a few other areas to pay close attention to:

1. Serving Size: I would recommend looking at this first. Calories only tell you so much – you need to know exactly how much food is considered to be one serving. Which would you prefer:  Cereal A which has 160 calories for a 1-cup serving, or Cereal B which has 150 calories for a 1/3-cup serving?

2. Fat: Yes, there is such a thing as “healthy fat”. Unsaturated fats, such as monounsaturated and polyunsaturated fats, are considered “heart-healthy”. These types of fats can be found in certain vegetable oils, nuts, seeds, avocados, and fatty fish, such as salmon and trout. Aim to consume saturated fats in moderation, and try to minimize your intake of trans fats as much as possible.

3. Cholesterol: This is a type of fat that is manufactured by the body and also found in certain foods – animal-based foods, to be exact (i.e. meat, cheese, eggs, etc.). If you have high cholesterol, it might not be a bad idea to reduce your intake of animal-based products and increase your intake of plant-based foods, like whole grains, vegetables, fruits, and legumes.

4. Sodium: A recent news report stated that Canadians are consuming “sky-high amounts of sodium”. The daily recommended intake is only 1,500 mg, and maximum intake 2,300 mg. Pay close attention to the sodium content in canned soups, sauces, and other packaged foods. A label on a soup can might boast a sodium content of 300mg – but the serving size may only be 1/2 a cup! Do you know anyone that only eats half a cup of soup in one sitting, ‘cuz I sure don’t!

5. Fibre: Like I mentioned above, men’s and women’s fibre needs differ. Instead of relying on pre-packaged foods, consider seeking fibre from more natural sources, like fresh fruit, beans, and whole grains.

6. Sugars: Be very careful with added sugars. They often appear under strange names, like “glucose”, “dextrin”, and “corn syrup”. Yuck. Here’s a good resource with further information about hidden sugars.

7. Ingredients: The ingredients list is especially important to read, because it is here that you will be able to identify any hidden sugars or other strange things. Ingredients are always listed in order of weight, from most to least. Helpful tip: when shopping for whole grain products, quickly skim the list of ingredients to ensure that the first few ingredients listed actually say “whole grain”.

Source: Health Canada

When it comes to reading food labels, the bottom line is that it’s important to read all of the information as a whole – not just focus on certain items, like calories or fat. Next time you shop for groceries, try to take the time to really look at what you’re eating. If you need some help, Fooducate is a great app that can help you make healthier choices on-the-go! Alternatively, you can always call EatRight Ontario for FREE and speak to a Registered Dietitian!

Speaking of apps.. Some of you may remember the giveaway contest that took place last year, courtesy of the SlimKicker team. It looks like SlimKicker is now running a March Madness giveaway contest that just kicked off. You can sign up through Twitter for a chance to win a Bowflex Home Gym, valued at over $1,000! They’re also giving away 3 Amazon gift cards. I suggest you head over there now to enter the contest!

Be Well xo

*The information provided in this post is based on national standards for proper nutrition as recommended by Health Canada. I am not a Registered Dietitian or Certified Nutritionist, therefore the information presented here need not be interpreted as professional advice. You should consult a certified professional if you are seeking specific advice or recommendations about your diet.

Healthy Eating 101

March is National Nutrition Month! For the month of March, I’ll be publishing a variety of posts I like to call the “101″ series. Each post will focus on providing some basic information and tips related to a particular area of nutrition*.

Nutrition is a topic that I love promoting, as it’s an area of wellness that I’m very passionate about and enjoy learning more about. Proper nutrition is important for maintaining good health and positive well-being. Despite what many people might think, maintaining a healthy diet doesn’t have to be a difficult task – you just need to remember 3 things: Balance, Moderation, and Variety.

A balanced diet refers to a diet that includes foods from the four major food groups: fruits and vegetables, starches and grains, milk and alternatives, and meat and alternatives. Of course, everyone has different dietary needs and preferences, but Canada’s Food Guide is a good place for most people to start in order to determine how much and which types of foods make up a healthy, balanced diet. Quick sidenote – yes, carbs are an important component of a healthy diet! Despite what some people might think, carbs alone do not contribute to weight gain. Excess calorie consumption in general can pack on the pounds. In fact, research shows that eating whole grains on a regular basis may actually help you lose weight.

Variety is the spice of life! It’s important to eat a wide range of foods from every food group because they each provide different nutrients. Eating a diet that is more varied can help ensure that you are getting all of the essential vitamins, minerals, and other nutrients your body needs for good health. Don’t be afraid to switch things up and try something new!

Ah, moderation.. the word that everyone refers to when justifying their decision to reach for a second helping of dessert. It’s okay to indulge once in a while and reward ourselves with a little treat. But what exactly does “moderation” mean? I was always told that it’s okay to follow the “90:10″ or “80:20″ rule, meaning that you should aim to eat healthy foods 80-90% of the time, and the other 10-20% of the time it’s okay to indulge a little bit. Some people refer to this 10-20% as their “cheat day”. My opinion is that moderation is going to mean something different for everyone. The bottom line is that you should aim to eat healthy meals and snacks as often as you can, but it’s okay if you slip up every once in a while. Just try not to beat yourself up over it – we are human, after all!

If you’re trying to eat healthier, there’s no better time to start than now. You just need to know where and how to begin! Try starting off with some of these tips:

1) Have a clear sense of your main goal. ”Eat healthier” is too general. Try breaking it down into smaller, more achievable milestones, such as “For the month of March I will ensure that all the grains I eat are whole grains”, or “I will eat at least 8 servings of fruits and vegetables every day this week”. Behaviour change is more attainable and sustainable if it’s broken down into realistic objectives. Start small, then go from there!

2) Plan ahead. Having regular access to healthy meals and snacks will make you less likely to seek out fast food. We like what’s available and convenient for us. Try setting aside some time every Sunday to prepare your meals and snacks for the coming week. You’ll be more likely to stay on track if you’re organized and prepared! Here’s a snapshot of one of my Sunday prep sessions:

I made a black bean salad, a batch of homemade applesauce, hard-boiled some eggs, and chopped up some fresh fruits and vegetables for the week. It took about an hour to prepare, which can seem like a long time, but it made my life a lot easier for the remainder of the week!

3) Don’t feel like you have to do it alone. Recruit a friend or family member to join you in your quest for better health. It will be easier to stay on track if you have someone there to support and motivate you along the way! Smartphone apps can also be helpful virtual motivators. Some of my favourites include MyFitness Pal and SlimKicker.

4) Don’t be afraid to ask questions or seek professional advice. EatRight Ontario is an excellent resource that provides free access to Registered Dietitians. They’re just a phone call away!

Stay tuned for the next post in this “101″ series about how to read food labels! I’ll be posting healthy recipe ideas as well to help keep you motivated :) Try to challenge yourself for the month of March to eat healthy, wholesome foods - your body will thank you for it!

Be Well xo

*The information provided in this post is based on national standards for proper nutrition as recommended by Health Canada. I am not a Registered Dietitian or Certified Nutritionist, therefore the information presented here need not be interpreted as professional advice. You should consult a certified professional if you are seeking specific advice or recommendations about your diet.

Spaghetti Squash & Spicy Black Bean “Meat”balls

Check out the guest blog I did for the University Health Network earlier today:

Here’s a tasty, and not to mention healthy, twist on a classic Italian dish! If you’re in the mood for pasta but want to aviod eating something starchy, you can try opting for spaghetti squash instead. This lighter, low-calorie substitute amounts to approximately 42 calories per cup and contains several essential nutrients, such as vitamins A, C and B6.

Of course, spaghetti is not spaghetti unless it’s served with meatballs! Being a vegetarian, I decided to try making meat-free meatballs for the first time. I found a simple recipe online and made a few small modifications of my own. I have to admit I was a bit worried that the meatballs wouldn’t stick together well and would just end up crumbling, but this recipe worked out fantastically! The meatballs were firm on the outside and slightly soft on the inside. The added pinch of red pepper flakes gave them a bit of a kick as well.  

With a few minor modifications, this recipe can also be vegan-friendly. Regardless of your dietary preferences, this dish is sure to please your palate :) Enjoy!

Spaghetti Squash & Spicy Black Bean “Meat”balls

Makes about 12 “meat”balls (each roughly the size of a golfball). Serves 2-4.

Ingredients:
1 spaghetti squash, cut in half length-wise, seeds scooped out
1 can no-salt added black beans
1 egg (vegan substitute: 1 tbsp ground flaxseed + 3 tbsp water)
1/4 cup whole wheat breadcrumbs
1 tbsp worcestershire sauce (vegan substitute: try this vegan-friendly worchestershire sauce recipe)
1 tbsp grated parmesan cheese (vegan substitute: nutritional yeast)
1/2 tsp cumin
1/4 tsp garlic powder
1/4 tsp onion power
1/4 tsp oregano
1/4 tsp black pepper
Pinch of sea salt
Pinch of red pepper flakes
Cooking spray
1.5 cups of your favourite low-sodium pasta sauce

Directions:
1. Place the squash, cut side down, in a large pot filled with a couple of inches of water. Cover and bring to a boil for about 20 minutes, or until the squash is tender. Allow the squash some time to cool, then scrape a fork across the flesh to separate the strands. Season with a bit of pepper, sea salt, or herbs such as basil and oregano.
2. Preheat the oven to 350 degrees F and spray a baking sheet with cooking spray.
3. Pour the beans into a large mixing bowl and mash with a potato masher until almost smooth. Mix in the egg, breadcrumbs, worchestershire sauce, parmesan cheese, and seasonings with a fork.
4. Use a tablespoon measure or spoon to form meatball-sized portions, using your hands to roll them into ball shapes.
5. Arrange on the baking sheet, spray with a bit more cooking spray (this will help them develop a bit of a crisp on the outside), and bake for about 20 minutes.
6. Divide the spaghetti squash into bowls. Combine the “meat”balls and pasta sauce in a sauce pan and gently stir until heated through. Divide the warm “meat”balls and sauce over the spaghetti squash. Garnish with some parmesan cheese or freshly chopped basil. Dig in!

Homemade Strawberry Pomegranate Applesauce

Hello, blogging world! Sorry I’ve been so absent as of late. I got caught up in holiday celebrations and was busy wrapping up the last few weeks at my internship. I’m excited (and slightly terrified) to announce that I’m back on …