Summer is synonymous with vacation, relaxation and fun in the sun. However, reaching your favorite destination usually requires travel by plane, car or train. Many of my patients at PLC report that they travel a great deal for work or pleasure, especially during the summer months. I noticed a pattern with most of these travelers; erratic eating patterns and consequential weight gain. While a tropical getaway can do wonders for your mental and physical health, many of us know all too well that healthy eating sometimes goes out the window when traveling to and from our destinations (not to mention the diet sabotage that occurs when we are on the vacation). Luckily, when it comes to healthy travel, the TSA has our back by providing better food options before we board our plane, and airlines snacks have improved in nutritional quality (they are also perfect portions!)

Here are my tips to keep your eating habits on track while traveling:

– Try to avoid eating at first place you find in the airport or train station. Take your time to find the healthiest options. It’s there, I promise

– Look for filling foods such as whole grains, fruits, vegetables and protein-rich items to prevent over eating when you reach your destination. A candy bar will fulfill your hunger in the moment but will leave you ready for more food within 30 minutes.

– Avoid completely change your eating habits because of the stress or excitement of vacationing. Maintaining a healthy diet and staying motivated when trying to lose weight can easily get unraveled by the change in your daily routine.

– Avoid hitting the bar before you travel. Travel especially by plane can cause dehydration, which can cause us to overeat out of thirst rather than true hunger. Alcohol increases this susceptibility to dehydration and can lead to poor judgment when it comes to food choices and portion control.

– Before your flight, avoid splurging on a 500 calorie pre-wrapped muffin in the airport because you need something portable for the flight. Look for fresh fruits or a yogurt. These are just as quick, easy, and portable.

– Avoid heavily salted items like salted nuts, fast food or potato chips before a flight. This can increase risk of painful swelling in your legs and feet that can occur when sitting for long periods of time.

– Enjoy eating out while on vacation, but don’t feast like it’s your last supper. There’s nothing wrong with eating outside of your usual diet while away from home and in new territory, but you still have to come back in the same body. If you leave for vacation expecting to put weight on, then you probably will!

– Watch your portions and stay consistent with your junk food rules.

– Keep things familiar. If you never tried a white chocolate mocha latte at Starbucks at home, do you really need to have one in Puerto Rico?

Tasty eats and safe travels!

It’s not just high sugar foods like cookies, cakes and white bread that are associated with increased risk of diabetes. Evidence has shown that red meat intake is directly linked to elevated diabetes risk; the more red meat in the diet, the greater the risk. Dietitians and other health professionals always emphasize that red meat should be eaten less frequently than lower fat meats to prevent HEART disease. But often, there is no mention of how red meat’s nutritional components can impact blood sugar and diabetes risk.
Red meat is high in saturated fat and cholesterol, both of which impact blood cholesterol, body weight and promote inflammation. These same negative effects are attributed to the development of diabetes! So it’s time to recognize the total body impact of excessive red meat intake.

A recent article describes the results of a large meta-analysis study, revealing how processed and unprocessed red meats impact diabetes risk. See the link below to read the article.

Recommendations: limit red meat intake to no more than once per week. This includes high fat processed meats such as salami and pepperoni. Instead, eat a variety of protein- rich foods like  chicken, turkey, beans, low-fat dairy, fish and nuts to help keep you full and healthy.

http://consumer.healthday.com/Article.asp?AID=655704

This prospective study was included in the meta-analysis described in the above article:

http://care.diabetesjournals.org/content/27/9/2108.long

A recent article on healthday.com discusses the results of a recent study showing that certain ethnic groups are predisposed to develop more visceral fat as compared to other ethnic groups. In particular, the researchers found that South Asians were at the greatest risk. The research was conducted by Canadian researchers and was reported in the July 28 online edition of the journal PLoS ONE.

About Visceral Fat:

Visceral fat, the adipose tissue that surrounds the organs, is closely linked to metabolic risk factors such as obesity, hyperglycemia and insulin insensitivity, and lipid abnormalities. In fact, increased visceral fat is typically more predictive of health risk and outcome than common blood tests, such as total cholesterol, LDL and HDL cholesterol and fasting blood glucose. Many medical professional avoid discussing visceral fat and its role in overall health with patients because most doctors are not knowledgeable about how to measure visceral fat and, if elevated, how to recommend treatment for patients. At the Princeton Longevity Center, visceral fat is measured using precision scanning to closely look inside the abdominal cavity to assess total visceral fat that has accumulated. Diet, exercise, age and genetics all play a role in who will develop visceral fat.

Dietitian’s Perspective:

Diet plays a large role in the development of visceral fat. A high carbohydrate diet, especially one that is concentrated in simple sugars (sugar found in baked goods, candy and white starches) leads to faster and greater development of visceral fat. Choosing foods based on their glycemic index (low glycemic index is recommended) is the best way to prevent the development of visceral fat. Not surprisingly, foods that are considered low glycemic index include high fiber cereal, beans, nuts, most non-starchy vegetables, and fruits such as cherries and grapefruit.

Click the link below to read the article:

http://consumer.healthday.com/Article.asp?AID=655285

Bored of the usual apples and bananas? Summer is a great time to perk up your taste buds with a variety of delicious summer fruits. Loaded with antioxidants and dietary fiber, fruits such as strawberries, peaches, plums and kiwi are ripe and ready to be eaten as we migrate from the couch to the beach. Naturally sweet and refreshing, these fruits are great substitutes for higher calorie desserts, or they can be added to any meal of the day to boost your immune system, reduce inflammation, and protect your vision.

Here are a few of Mother Nature’s
most nutrient dense and flavorful summer fruits:

Strawberries: contain numerous antioxidants such as polyphenols, which can help maintain normal blood sugar. They are an excellent source of Vitamin C, manganese, dietary fiber. The antioxidant anthocyanin, which give strawberries their deep red color, are a very potent cancer protector.

Blackberries: one of the most antioxidant-rich foods on the planet! They contain the same type of antioxidants found in strawberries and are also a rich source of Vitamin C and fiber. As for calories, 1 cup contains just 75 calories!

Watermelon: A great sources of Vitamin A, important for vision and eye health. It also contains a variety of B Vitamins such as Vitamin B6, which is needed for energy production. Some research has shown that the antioxidants in watermelon can help reduce asthma symptoms. This fruit is over 90% water, so it will keep you hydrated while out in the hot sun!

Figs: A great sources of calcium and potassium, figs are helpful to maintain healthy blood
pressure and prevent heart disease. This fruit is also a good digestive aid to reduce constipation which is linked to colon cancer prevention. These sweet gems naturally contain tryptophan, the same neurotransmitter found in turkey that is infamous for making you sleepy, allowing for a better night’s sleep.

Peaches: A delicious summer treat with a stellar nutrition profile. Containing Vitamin A, B1, B2, B6, potassium, phosphorus, magnesium and calcium (just to name a few!), peaches
rank high on the list of the world’s most powerful food sources of antioxidants.  Whether they are fuzzy or bald, grab a peach once a week and skip your regular multivitamin supplement.

Ways to eat your favorite summer
fruits:

• Add raspberries to Greek yogurt
• Blueberries with cottage cheese
• Dip strawberries into melted dark chocolate for a
  savory dessert
• Grill peaches outside and add fresh whipped cream
  for a flavor boost
• Blend yogurt, milk and berries into smoothies as
  a light meal or snack
• Serve cut melon with a fat-free yogurt and agave
  nectar sauce for dipping
• Add berries, peach slices and mandarin oranges to
  your favorite salad
• Make homemade fruit spreads (jelly) with your
  favorite berries
• Pair a piece of fresh fruit with a portion of
  nuts for a balanced snack
• Top cooked berries or peaches on angel food cake
  for added sweetness
• Add sweetness to chicken or pork entrees with
  diced mango or papaya

Gail Wikler, RD, CDN

Princeton Longevity Center, Shelton CT