Nutrition Babes - Think Healthy ... Not Skinny

Holiday travel is always exciting! However, it is equally a challenge to try and stay healthy and fit while on vacation. Whether you are traveling by car, train, plane or boat, we have tips to help you plan ahead to ensure healthy choices are at your fingertips.

In the car:
Packing fun and satisfying snacks can make or break a long car trip. Using two bags, one to keep things cold and the other for shelf stable items will allow for the most variety. The cooler bag can contain cheese sticks, Greek yogurt or other natural yogurt tubes, hard-boiled eggs, and pre-cut fruits and veggies. Also pack ½ sandwiches such as turkey, peanut, almond, or Sunbutter on whole wheat bread. Bring individual containers of hummus to dip veggies or pack individual Tupperware containers filled with cottage cheese and fruit. The room temperature bag can carry nuts, freeze dried fruit, homemade trail mix, low sugar cereal, baked chips, applesauce crushers such as GoGo SqueeZ, or whole wheat pretzels. If you are looking for extra protein, pack tuna pouches from Wild Planet. They contain significantly more heart healthy omega 3 fats and far less mercury than most other tuna brands. For those that need gluten free items, Crunchmaster makes terrific cinnamon grammy crisps and cheddar cheezy crisps that kids will love. You can also prebake mini-muffins and pack a bunch, freeze the rest for later. Make sure to bring plenty of no or low calorie beverages such as bottled water, cans of seltzer or low fat milk boxes. Use True Lemon, Lime or Orange packets to add flavor without artificial sweeteners. (http://truelemon.com/)

On a plane:
Now that meal service is scarce when flying, try to avoid the greasy food court prior to boarding. Since the TSA does not allow many items through security, you need to follow the rules and get creative. Bring an empty metal water bottle with you and fill it once you are through security to stay well hydrated on your flight. Items like GoPicnic shelf stable meals are allowed through to the gate and they are fantastic shelf stable options with many dietary restrictions in mind. Several meals are gluten free, Kosher, etc. Check them out at http://www.gopicnic.com. You can also pack many of the same items for the flight that we mentioned above: nuts, apples, bananas, dried fruit, cereal, tuna pouches or energy bars (check out our suggestions here).

At your hotel:
That notorious minibar is filled with temptation and very few choices are nutritious. Save your money and bring your own. If you cannot pack what you need prior to leaving home, check out a local grocery store if possible, especially for breakfast items. Request a frig for the room, many hotels already have them as a standard room amenity or offer them free upon request. A quick trip to the local market will save lots of money, especially for a family, and spare your waistlines too. Purchasing cereal, milk, cheese sticks, fresh fruit and whole grain breads will help you avoid the bacon and pancake breakfast buffets. If you rely on room service, stick to egg white omelets with lots of veggies (skip the cheese), whole grain toast and fruit. Cottage cheese with fruit is also a great choice. For lunch, order salads with grilled salmon, chicken, or shrimp with dressing on the side. Use the fork dip technique and watch all the high calorie salad add-ons like candied nuts, cheese and crispy strips. Easy dinners include baked or grilled lean proteins sources, baked sweet potato and grilled veggies. Always ask if you don’t see something you want on the menu.

We wish everyone safe travels, let us know if any of our tips worked for you!!

Topic: Healthy Traveling
2012-06-26 14:38:08

Have fun in the sun and protect yourself too!

Hopefully, we have all leaned the importance of wearing sunscreen when exposed to the sun’s rays. However, with the seemingly infinite number of products available, choosing one is often a daunting task. The FDA recently announced new sunscreen rules that will take effect in December 2012 for most major manufacturers.

Sunscreen 101:
First, let’s review what we need protection against. The sun produces Ultraviolet A (UVA) and Ultraviolet B (UVB) radiation. UVA is the predominant tanning ray and plays a large role in skin aging and wrinkling, as well as contributing to UVB’s effects on development of skin cancer. UVA reaches the deeper layers of the skin, and can penetrate clouds and glass. UVB is the chief cause of reddening and sunburn causing damage to the skin’s outermost layers. UVB plays a key role in the development of skin cancer and is most prevalent between 10am and 4pm during the Spring and Summer months. Basically, both types of rays are damaging to the skin and we all need protection when exposed for more than a few minutes.

Most sunscreens offer protection against the UVB burning rays, but not necessarily the weaker, yet more prevalent and still damaging UVA. The new broad-spectrum label will require products to protect against BOTH UVA and UVB rays. Additionally, those sporting the label will be required to pass a test proving that they protect against UVA as well. Also, new standards are being set for claims about water resistance and SPF factors. Labels must specify the duration of protection after swimming or sweating. Those without water resistance will need to carry a warning label. Sunscreens will not be allowed to state they “block” the sun, or that they last for longer than 2 hours unless proof is submitted to the FDA. Prevention of skin cancer or aging claims can only be found on those with SPF 15 or greater when used in conjunction with other protective measures.

What do I do now?
Now that we know about the new rules, let’s examine how to actually choose a sunscreen that is right for you and your family. Let’s remember that the skin is the largest organ in your body. Anything we put on it has the potential to make its way into our bloodstream. That being said, we need to treat sunscreen the same way we would evaluate something we eat or drink. Many popular sunscreen ingredients have the potential to act as hormone disruptors in our body. The Environmental Working Group has done extensive studies on these ingredients and they make several recommendations to help you choose safer sunscreens. They suggest looking for the active ingredients zinc, titanium, avobenzone or Mexoryl SX which protect against UVA rays without penetrating the skin. The EWG recommends avoiding Oxybenzone, Vitamin A (retinyl palmitate), and added insect repellent as these ingredients may cause more harm than good. Also, avoid sprays and powders that make inhalation of the chemicals very likely, especially for children. The EWG has also compiled a comprehensive list rating more than 1800 sun protection products. Check it out here: http://breakingnews.ewg.org/2012sunscreen/best-sunscreens/best-beach-sport-sunscreens/ Also, a quick summary of sun tips can be found here: http://breakingnews.ewg.org/2012sunscreen/top-sun-safety-tips/

Although we need to limit our skin's exposure to the sun, one thing to note is that our bodies need the sun to make Vitamin D. Unfortunately, sunscreen blocks our ability to do that effectively. Check out our blog “Are You Getting Enough of the Sunshine Vitamin?” to make sure you are meeting your Vitamin D needs.

Fun in the sun is a major part of our lives. A little thought and preparation can go a long way to make sure that safety and fun can go hand in hand.

Topic: Healthy Traveling
2012-03-15 13:34:37

Babes Faves: Royal Caribbean International

Going Cruising? Here’s How to Navigate the Cuisine and Avoid Going Overboard!

If you’ve ever taken a vacation on a cruise ship, you are well aware of the overabundance of food at every turn and every moment of the day and night. In the land of lavish midnight buffets and seconds, thirds and even fourths at dinner, how do we enjoy a little rest and relaxation without adding 5 or 10 pounds at the same time?

I recently returned from the most amazing family vacation aboard Royal Caribbean International’s Oasis of the Seas. http://www.royalcaribbean.com/findacruise/ships/class/ship/home.do?shipClassCode=OA&shipCode=OA&br=R I’ve cruised many times before, each a challenge to stay fit while indulging in extra desserts and fat /sugar laden foods. To my surprise, the Oasis provided many opportunities to enjoy delicious AND healthy cuisine. Most ships promote “lighter” menu items that they offer in the dining rooms during mealtime. Royal Caribbean has taken it to a new level. The Solarium Bistro is a specialty restaurant dedicated to serving menu items lower in calories, fat and sugar. At breakfast you will find a beautiful fruit bar with yogurt, nuts, seeds and muesli along with low sugar cereals and skim milk. At the hot bar, there are turkey versions of typical meats like bacon and sausage. At lunch they offer whole grain wraps with butternut squash and other veggies, a wonderful salad bar and lean proteins. Breakfast and lunch are complementary with a modest fee charged at dinnertime when the Solarium is transformed into a romantic, candlelit restaurant. The menu is packed with a wide variety of delicious options with each entrée containing less than 500 calories. Check out a sample dinner menu here:http://www.royalcaribbean.com/content/en_US/pdf/SolariumDinnerMenu.pdf

If dining in the main dining room called the Opus, there is a “Vitality” menu offered at each meal which contains an appetizer, entrée and dessert for a total of 800 calories or less. The Park Café, located in the beautiful Central Park neighborhood of the ship, offers made to order veggie paninis on whole grain bread or pita, as well as a make your own salad bar with lean proteins, including shrimp. There are plenty of fruit cups and yogurt parfaits as well as other whole grain sandwich options.

To be honest, my kids insisted on eating at the huge Windjammer buffet most of the time. It offers several different cuisines: Indian, Chinese, Italian, American BBQ etc… I admit it is a challenge, but it is possible to navigate a buffet and come out with a healthy plate. At most meals there is some form of fish, often more than one. My favorite was a fish tikka! There are always veggies, salad, lean deli and carving meats, turkey burgers and broth based soups. The truth is, if you follow the rule of MyPlate.gov and fill ½ your plate with fruits/veggies, ¼ with lean meat, and ¼ with grains (preferably whole) it’s easy. Just avoid filling the plate 3 or 4 times! The 2 tablespoon principle always helps too. If there are items you love that you know are high in unhealthy fats and sugars, have a few spoons and enjoy. Just try not to go overboard, literally.

What’s the real trick to avoiding weight gain on a cruise? MOVE! Every ship I’ve ever seen has a gym and usually a track as well. The fitness center on the Oasis of the Seas is superb. With ample equipment, classes (some for a fee) and a walking/jogging track, there is something for everyone. Don’t forget the stairs. Many, many times each day you will need to ascend and descend decks to get where you need to go. Always take the stairs to go down, and try to avoid the elevator if you need to go up 4 decks or less. If you are pretty fit, try a few extra flights. This ship is so large that 2.4 times around the track equals a mile. Walk a lap or two a few times a day to burn some extra calories. If the gym is not your thing, there is an ice skating rink, basketball court, flow riders, rock climbing walls, video games like Dance Dance Revolution, dance classes and nightclubs to keep you moving. Find what works for you and stick with it.

Don’t forget, consuming nutrient dense fruits and veggies, whole grains, low fat diary and lean proteins will help keep your immune system in tip top shape, an important part of staying healthy to enjoy your vacation. A little thought and planning goes a long way to ensure you make the most of your special getaway!

Topic: Healthy Traveling
2010-11-06 17:26:16

Stay Fit While Traveling

…it is Possible!

Sticking to a healthier lifestyle while traveling can be a bit of a challenge, especially when it comes to exercise. Whether you're traveling for pleasure or business, fitting in time and not having the proper tools can hold you back from exercising while away from home. Many hotels now have gym facilities, but there are many other options to meet your exercise needs.

Sheraton Hotels provides a 24 hour first class fitness center, healthy in-room dining, guest room free on demand 30 minute workouts and guests can also order a complimentary "workout in a bag" including workout cards, workout mat, foam rolls, resistance bands and massage stick all to be delivered to your room.

Hyatt Hotels have a StayFit@Hyatt 24/7 gym to meet your exercise demands. And for outside enthusiasts, Hyatt will provide their guests with a GPS tracking arm band that not only monitor your heart rate, but also help guide you back to the hotel. So grab your sneakers and see the city!

Westin Hotels have available a 24 hour Westin Workout gym and many will provide their guests with sneakers and athletic wear conveniently delivered complimentary to your room. Also available are rooms with treadmills and exercise bikes. How cool is that! Pack light and still stay fit. Check out their site at www.westin.com/newbalance.

Fairmont Hotels provide their guests with complimentary bikes during their stay. It's a fun way to be green and see the scene!

Don't forget the numerous laps to be had in the indoor pools and try to take the stairs, even on the 10th floor. All exercise accumulates!

Before arriving at your destination try out a few of these websites for some more active activities.

Map a run at www.mapmyrun.com
Rent a bike to see the city at www.rentabikenow.com
Find a gym around your travels at www.airportgyms.com
Find an excursion or exercise class at www.zozi.com
Hike a trail at www.traillink.com

Plan your next vacation to be a bit more active. Check out www.backroads.com for your next trip or www.pedalandseaadventures.com for a quick getaway. Also for some adventure without a long commitment check out www.emsexploration.com for some mountain climbing, kayaking and skiing or www.rei.com/adventures for numerous outdoorsy trips to choose from. This is a fun idea for a girls or guys only getaway!

Traveling doesn't have to lead to unnecessary weight gain, take a different road to a healthy you.