Research shows that people who eat even 2½ cups of fruits and vegetables a day have only half the cancer risk of those who eat less than one cup a day.  Hundreds of studies show that increased fruit and vegetable consumption may also help prevent heart disease, stroke, hypertension, birth defects, cataracts, diabetes, obesity and other serious conditions.

  Fruits and vegetables are nutritional powerhouses which:

• Are excellent sources of vitamins and minerals and contain disease fighting fiber
• Contain antioxidants and phytochemicals
• Are virtually fat-free (exceptions: coconut, olives & avocado) and cholesterol-free
• Are helpful in weight management, due to their high-fiber, high-water, and low-fat content

Vitamins and minerals: Are essential in maintaining the health of the brain, heart, bones, teeth and nerves; making/repairing red blood cells; regulating body’s balance of fluids; and in other vital functions.

Many fruits and vegetables are particularly good sources of vitamins A, C, E and K, some B vitamins, and many important minerals needed for healthy bodies.  Beta-carotene and related compounds called carotenoids are converted by the body to Vitamin A. Carotenoids are found in high concentrations in carrots and other orange and yellow vegetables and fruits such as winter squash and cantaloupes.  Dark green, leafy vegetables, such as spinach, kale, broccoli, and other members of the cabbage family, also contain high concentrations of carotenoids.

Dark green vegetables are also excellent sources of folic acid (a B vitamin needed during pregnancy to reduce the risk of neural defects in the fetus), Vitamins E and K, and minerals such as calcium, magnesium, manganese, iron, and potassium.  Many fruits are also a good source of minerals, such as chromium (grapes), iron (cherries), manganese (pineapple), and potassium (apricots, bananas, orange juice, peaches and prunes).

Citrus fruits are good sources of Vitamin C, as is the family of plants that includes tomatoes, red and green peppers, potatoes, and eggplant.  Other good sources of Vitamin C include papayas, strawberries, kiwis, cantaloupe, and the cabbage family, including broccoli, cauliflower and Brussels sprouts.

While there is overlap in the vitamins/minerals supplied by fruits and vegetables, you need a wide variety of colorful fruits and vegetables to fully benefit from the various nutrients they contain. 

Antioxidants: Disease-fighting compounds found in many foods, especially fruits and vegetables. Antioxidants neutralize free radicals (compounds that damage cells and lead to cardiovascular disease, cancer, cataracts, premature aging, and impaired immunity.)  Antioxidants include vitamins A, C, and E; beta carotene, minerals (selenium, copper, zinc, and manganese) and some of the phytochemicals. 

Phytochemicals: From plants, “plant chemicals” are recognized as powerful disease-fighting compounds. Fruits and vegetables contain thousands of different phytochemical compounds.  Categorized as carotenoids, flavenoids (compounds that give flavor/colors to fruit/veg), and other compounds, such as allicin, indoles, lycopenes, lutein, and phenols.  Scientists studying phytochemicals are finding an impressive range of health benefits.

Not all foods listed above, even within the same group, have the same health benefits.  Foods with the same phytochemicals may contain different concentrations of the phytochemicals, and the compounds may be absorbed differently.  Even different varieties of foods within the same category (such as different varieties of apples or lettuce) may contain widely varying concentrations and kinds of phytochemicals.  However, those darker in color usually contain higher concentrations.  So think “more color and more variety” in making your selections!

 What is considered one serving of fruit?

• • 1 medium whole fruit (apple, banana)              • ½ cup of fresh, frozen or canned fruit
• • 6 oz. (¾ cup) 100% fruit juice                             • ¼ cup of dried fruit

What is considered one serving of vegetables?

• • 1 cup of raw, leafy vegetables                 • ½ cup cut up fresh, frozen or canned vegetables
• • 6 oz. (¾ cup) 100% vegetable juice         • ½ cup cooked beans, peas, or lentils

How Can I Get More…Fruits and Vegetables in My Diet?

At home:

• • Top your hot or cold cereal with fresh fruit.
• • Enjoy a glass of 100% real fruit or vegetable juice with breakfast.
• • Make smoothies with fresh or frozen fruits and juices for a great breakfast or lunch choice.
• • Choose hundred percent fruit and vegetable juices as delicious alternatives to soft drinks.
• • At dinner, include salad/raw veggies; use low-fat or non-fat dressing to reduce fat and calories.
• • Steamed vegetables are always a good side dish.
• • Add vegetables to your favorite entrees, like tacos, lasagna, casseroles, and pasta dishes.
• • Add pureed vegetables to sauces to fortify them.
• • Try more vegetarian meals, like tofu, rice or pasta with vegetables, and Asian stir-fry dishes.
• • For dessert, bake sweet potatoes, apples, peaches, pears, or bananas, or make fruit cobblers.
• • Discover some of the many cookbooks that specialize in fruits and vegetable recipes.
• • For a snack or when you’re on the go:
• • Choose fruits and vegetables that can be eaten out of hand, like apple wedges, baby carrots, broccoli spears, or cherry tomatoes, grapes, bananas, and seasonal items like peaches and plums.
• • In place of candy, choose dried fruit (easily packs in a bag/take on the road or eat at office.

When dining out:

• • Order a dinner salad to begin your meal.
• • Request an extra serving of vegetables as a side dish.
• • Order meals that include vegetables or fruits as a major component. To keep fat and calories in check, request vegetables steamed without the addition of butter, oil or cream sauce.
• • Ask for extra lettuce and tomato (or other vegetables) on sandwiches and burgers.
• • Choose healthful desserts; fresh fruit, sherbet, sorbet, or angel food cake topped with fruit.
• • Choose dishes on the nutrition charts of Healthy Dining Finder that have more servings of fruits/vegetables.                                                                            www.NutritionAuthority.com

Food is everywhere during the holiday season, making it tough to stick to your healthful eating and exercise habits.  With a little attention, however, you can make it through the holidays without losing track of your healthy lifestyle.  Here are some answers to common holiday season concerns.

Is it true that the average person gains 5 pounds between Thanksgiving and New Year’s Day? 

People often gain weight during the holidays, but how much weight? One 2000 study of 195 adults showed an average holiday weight gain of between three quarters and one pound. However, 14% of those studied gained five pounds or more.  In this study those who were overweight or obese gained more holiday pounds than those who were normal weight.  This research showed that holiday weight gain explained over half of the annual weight gain for those who were in the study.  So, while most people gain less than a pound during the holidays, this weight gain is at least one cause of weight that creeps up from year to year.

I have been losing weight successfully for 6 months. I’m dreading the holiday season because I know I’ll gain weight. What can I do to prevent it? 

The best advice is to change your mind-set.  Rather than focus on continuing to lose weight during this 6-week period, focus instead on not gaining weight.  Consider yourself successful if you continue to exercise regularly and don’t gain any weight.  Remember the holiday season should be enjoyable, and fine food is one of the pleasures of the season. Instead of depriving yourself, allow yourself to splurge on those foods that make your holiday season meaningful.  Enjoy your favorites in small amounts, and try to cut back in other ways.  And make an effort to keep your exercise schedule on track.

I’ll be traveling during the holidays and can’t get to my gym. What can I do to stay active? 

Of course continuing regular exercise during the hectic and sometimes stressful holiday season can help you maintain your weight and your sanity.  If you are a true “gym rat”, most gyms will allow you to pay per visit as a guest (although sometimes at a hefty fee.)  Walking, running, or stair-climbing are easy when you are traveling-you can do these activities almost anywhere.  For resistance training, check your sporting goods or on-line stores for rubber resistance bands. They slip easily into a travel bag, are lightweight, and can be used to strengthen and tone almost any body part.

You may need to adjust your expectations for holiday exercising. Try to be flexible and understand that you may not work out according to your normal pattern.  Try to sneak in exercise whenever you can, such as taking a walk after a large meal.  Be sure to get back to your regular exercise routine when you return home.

I always overeat at holiday functions. Can you give me some tips to help keep me on track?

There are many ways to keep your calorie intake under control during the festivities. Try these tips and see which ones work for you:

• Survey the entire table before you take any food.  Decide what foods are worth eating and what can be ignored, and then stick to that decision.  Why waste calories on foods that don’t bring you pleasure?
• Eat a snack before you leave home.  If you arrive at a party starving, you’ll be more likely to overindulge.
• Eat your calories instead of drinking them.  Stick to lower calorie or calorie-free drinks (diet sodas, water, light beer, or wine spritzer) instead of punches, eggnogs, and mixed drinks that can have up to 500 calories per cup.
• Sip a large glass of water between every alcoholic drink or non-alcoholic punch or eggnog. This will help keep you hydrated and you’ll drink fewer calories by the end of the night.
• When you are the host or hostess, include nutritious and lower-calorie foods like fruits, vegetables, and lean meats on the menu.  When you are a guest, bring along a lower-calorie dish to share.
• Try not to hang out near the food.  Find a comfortable spot across the room and focus on people instead of eating.
• Watch your portion sizes.  Don’t cover your plate completely with food.  In most cases, especially when it comes to holiday sweets and alcoholic beverages, less is better.
• Drop out of the “clean plate club”.  Leave a few bites behind every time you eat, especially if you are eating something you don’t really care for. 
• Enjoy your favorite holiday treats but take a small portion, eat slowly, and savor the taste and texture of the wonderful foods of the season.

Visit these websites for free reduced-calorie and reduced-fat recipes:

www.foodfit.com
www.deliciousdecisions.org
www.allrecipes.com  

Have you seen a dietitian lately?  If not, your insurance may cover a consult with Brooke.  Call 253-227-8284 or go to www.NutritionAuthority.com

When life gets busy, eating right can be hard to do. Our increasingly chaotic lifestyles are jam-packed with so many long hours working, taking care of families, trying to maintain healthy relationships, and many other responsibilities that it’s often difficult to find the time to take care of ourselves. One of the first things that gets put on the back-burner is eating healthy and getting enough physical activity. However, health should be a priority in all of our lives. With a little planning and self-discipline, making quick but healthy lunches and snacks can be as easy as pie (but I’m not suggesting you choose pie). Consider the easy options below the next time you pack a lunch to take to work or know you have a long busy day ahead of you.

Wraps and sandwiches are great because they take little time to prepare and are travel-friendly. They also allow you to incorporate some of your favorite vegetables and can contain a mixture of fuels (carbohydrates, protein, and fat). Use whole-wheat bread or a whole-grain tortilla or wrap (Flat-Out wraps work wonderfully) and add a lean meat or protein such a sliced turkey or chicken (or beans or tofu if you’re a vegetarian). Throw in a slice of reduced-free cheese, an abundance of veggies, and some mustard or light mayonnaise.

Tuna, salmon, chicken, and crab salads make for quick, simple, tasty lunches. Prepare with low-fat mayonnaise (try the kind made with olive oil) or nonfat Greek yogurt, your favorite chopped vegetables (green onions, pickles, radishes, bell peppers, celery and carrots work well and provide some crunch). Adding chopped nuts to these salads will provide a dose of heart-healthy fats, fiber, protein and minerals. Eat the salad between two slices of whole-wheat bread, in a whole-grain wrap or pita pocket, or with some whole-grain crackers. Add a piece of fruit and a glass of skim milk or non-fat yogurt and you’ve got a complete, well-balanced, healthy meal.

Another quick, easy lunch option that requires no refrigeration is a microwavable pouch of whole-grain brown rice. Uncle Ben’s “Ready Rice” pouches, which you microwave in the pouch for just 90 seconds, are a great start to a fast, healthy, delicious meal. You can add your own seasonings, or if you are really strapped for time, pick one that is already flavored. Just be sure to choose a whole-grain variety over the white rice varieties (which usually come in more flavors). Some of the whole-grain varieties come in chicken-flavored or Santa-Fe-flavored packs. There are similar microwavable pouches sold by other brands, so check what’s available wherever you buy groceries. A 1-cup serving of these types of microwavable rice pouches has about 190-220 calories and serves as a healthy vehicle for a well-balanced meal. Add plenty of chopped veggies, cooked chicken breast, tofu, tuna or other lean protein source, and top with reduced-fat shredded cheese for a complete meal.

Additionally, be sure to always plan ahead for a sneak snack-attack. Hunger pangs tend to strike mid- to late-afternoon as our blood sugar and serotonin levels drop, causing us to crave carbohydrates to refuel. If you’re not prepared, you may find yourself reaching for whatever fat- and calorie-laden leftovers are sitting in the office break-room. Ideally, your meals and snacks should contain a mixture of complex carbohydrates, lean protein, and a little healthy fat.

Here are few quick, easy, healthy snack items to have on hand. You may need to store some in your office’s break-room refrigerator, but you can stash other shelf-stable options in your purse, car, desk, or locker at work.  Reach for these when a snack-attack sneaks up on you:

• Light string cheese and a piece of fruit
• Peanut butter paired with whole-grain crackers or an apple
• Beef jerky and whole-grain cereal
• Sliced turkey with reduced-fat cheese and mustard and a handful of baby carrots
• Trail mix made w/whole-grain cereal or crackers, dried fruit, and nuts
• Instant packs of plain oatmeal, topped with nuts and a dash of cinnamon
• Canned soups (look for light versions and those with lower sodium)
• Nonfat yogurt topped w/ granola or pretzels
• Granola bars (choose those that are high in fiber and have less sugar)
• Hummus with whole-grain crackers or pita bread, or cut-up vegetables
• Pouches of tuna or salmon with whole-grain crackers or rice cakes
• A couple of hard-boiled eggs and a whole-wheat toast
• Low-fat or fat-free cottage cheese topped with sliced pineapple or cucumber

A snack in the mid- to late-afternoon can help stave off hunger and provide you with a much-needed energy boost. Healthy snacking has also been proven to prevent overeating later in the day, which tends to happen when you eat too few calories throughout the day and overcompensate by binging in the evening.

You may find it challenging to order healthful Thai food, especially if the foods are new to you.  You may have questions about how dishes are prepared, how eating Thai food can help you manage your nutrition goals or what to order.  These suggestions can help take some of the mystery on the menu!

Expect to share
Generally served family style.  Everyone at the table has the opportunity to taste many things.

Start with a healthy soup or salad
Tom yum goong soup and green papaya salad with shrimp are excellent choices.  Both are flavorful, lower-calorie appetizer choices.

Choose spring or summer rolls
Spring and summer rolls generally are a healthful and a refreshing substitute for fried rolls, which may absorb a lot of unwanted grease.  If you feel like having a dumpling or fried egg roll, these rice paper rolls, filled with steamed vegetables and meat, are a delicious alternative.

Go for the antioxidants
Choose foods made with turmeric, galangal, coriander, lemongrass, and chiles; which have antioxidants and are believed to have immune-boosting properties.  They are all very flavorful and contribute delicious flavor without unwanted sodium, calories or fat.

Make meat more of a side dish
Many dishes are made with chicken, meat, duck, shrimp, fish, or tofu. Choose fish, tofu, or mostly vegetable dishes, and try to make meat more of a side dish.  Vegetables are the most nutritious choice!

Order steamed, grilled or baked dishes
Look for dishes that are steamed, grilled, or broiled. These are the most healthful preparation methods. A great choice is lime-marinated steak salad, which is intensely flavorful without unhealthful ingredients.

Look for dishes with aromatic herbs and vegetables
Dishes that are quickly sautéed with lemongrass, basil and other aromatic Thai herbs and vegetables.

Watch out for dishes prepared with coconut milk
While delicious and healthful, coconut milk is high in calories.  Undermining weight management goals.

Select dishes served with rice
‘Pad’ usually means a noodle dish.  For best health, choose entrees that come with steamed rice, rather than a pad dish.  Because rice is a whole grain, you can modify how much sauce you put on it.  A pad dish will generally come with sauce already incorporated, making it more difficult to control.

Know what foods to avoid ordering
Limit dumplings, fried appetizer rolls, massaman curry, tom ka goong soup, pad thai, black bean sauce, fried rice, and deep-fried whole fish.

Try curry
It comes in green (hottest and most spicy), red (original form), and yellow (most mild).  All three are delicious and healthful if ordered with mostly vegetables.

Ask for what you want
As always, do not hesitate to ask for no monosodium glutamate (MSG) or if you are watching your sodium intake, have the chef substitute low-sodium soy sauce.

Spring has finally sprung! As the days become longer, warmer, and brighter, many of us are coming out of our winter hibernations. We’re starting to get excited about getting together after work for drinks with friends along with memorable weekends filled with barbecues and family gatherings. We want to have fun but we also want to maintain our weight loss goals that we have been working so hard towards. an alcoholic beverages fit into a healthy diet plan and if so how?

Let’s begin by comparing the calorie content of a few of the basic popular drinks. These are estimates and exact values may obviously vary by brand:

• 12 oz. Beer = 155 calories
• 12 oz. Light Beer = 105 calories
• 5 oz. Glass of Wine = 125 calories
• 1 oz. Hard Liquor = 65-75 calories

Now that you have a general idea of the number of calories you are adding by consuming various alcoholic drinks, the next three things to consider are:

1. The size of your drink. If you order a beer on tap, most likely you are going to be served a larger portion than a 12oz bottle. The same goes for glasses of wine. You may easily be poured a 10 oz. glass of wine rather than just the standard “serving size” of 4 or 5 oz., so you need to be aware of approximately how large your serving is.
2. Any mixers involved. Did you order a rum and coke? How about a Screwdriver? Don’t forget that most mixed drinks contain added sugar from soft drinks or juices. Many “juices” are not really any better than soda as they are often made with high fructose corn syrup. Bloody Marys are a good choice because tomato juice tends to be lower in calories than sodas and sugary fruit drinks. Plus you get all the lycopene!
3. How many you are having. Sure, 150 calories for a beer seems easy enough to fit into a day’s allotment of calories, but you must pay attention to whether you are having a single drink or six. Calories add up quickly.

Beware of those fancy specialty drinks. They may sound incredibly tempting, but the ingredients and calories will put you into a major state of shock. For example, a single Pina Colada or a Mudslide can contain 250-500 calories per glass with virtually zero nutritional value. If you really love these types of drinks and it is a special occasion, factor the calories for one of them into your daily caloric needs, enjoy it fully, and then switch to something less indulgent.

Wine will give you the most nutrients per calorie. Hard liquor mixed with 100% fruit juice can offer some nutrition also, but it is still not as beneficial as the whole fruit. If you are making drinks at home, try creating your own whole-fruit smoothie drinks in a blender with added shots of alcohol. This way, you get the fiber and health benefits of fresh fruits that you won’t find in pasteurized fruit juices. If you are planning on having a few drinks in one night, try to have a glass of water in between each drink. Also, never drink on an empty stomach, and don’t ever drink and drive. Being aware of what you are drinking and how much is the key to maintaining control. With a little preplanning and knowledge, you will be well prepared to enjoy the good times!

After all that planning, packing, and traveling, you finally have arrived at your vacation residence.  Most likely you have a refrigerator or kitchenette available.  If so, you can keep perishable items around and even cook some of your meals.  This is a great way to ensure that you have healthy foods and meals, and to save some money by reducing the number of times you need to eat out at restaurants.

Locate the closest supermarket
The first thing you need to find out is where a supermarket is located, preferably one within walking distance or a short drive.  Most vacation destinations have some sort of grocery store within a few miles of the location, so find out where, go there, and stock up for your stay.

Before shopping, consider how much time you will want to devote to food shopping and cooking.  Let that guide you in developing your shopping list.  Even something as simple as stocking some breakfast items and foods to carry along as mid-day snacks will make a world of difference in preventing unanticipated trips to the local pastry shop or fast-food joint.  Remember, even healthier restaurants tend to serve portion sizes and calorie amounts larger than what we need, but most people do not want to lug around leftovers all day, so they just keep eating.

Check out the options before grabbing that free meal
If you are staying at a location that offers free meals (all inclusive, free breakfast, etc), survey your options before taking any food.  Note which foods are healthier and which are higher in calories, saturated fat, and sugar.  Apply the 80/20 rule, and try to fill your plate with 80% of the healthier options and 20% of the more indulgent options.  Or go for a 90+% healthier portion, and save your indulgence for a better option later in the day.  For example, why settle for the soggy bacon at a free hotel breakfast in Italy, when you can enjoy some fresh prosciutto-wrapped cantaloupe at dinner?

Dine-Out With Health In Mind

• Order foods that mention “good” words on the menu—baked, roasted, grilled, broiled, steamed, cooked in its own juice, marinara/tomato sauce, choice/select cuts of meat, and broth- or tomato-based soups.
• Choose foods that contain these words less frequently—fried, sautéed, batter dipped, breaded, au gratin, scampi, Alfredo, cooked with butter or cream, gravy, prime cuts of meat, and cream-based soups.
• Check out the appetizer menu to see if you can mix and match an appetizer with a side salad, soup, or another healthy appetizer—sometimes appetizers are the only healthy options.
• Ask someone if they want to split a dessert, so you can enjoy it while having half the calories, especially if you want to order a large or higher-calorie entrée or dessert.
• Ask to have the bread or chip basket placed out of your reach, if you find yourself snacking too much.
• Request a side green salad, steamed vegetable, baked potato, or fruit cup in place of the coleslaw, potato salad, or fries that normally come with a meal.
• Reduce the amount of mayonnaise, sauces, salad dressings, and other high-fat extras that you consume by ordering them “on the side” and using them sparingly by lightly dipping your fork into the dressing/sauce before digging into your food—you will get a taste of the dressing/sauce in each bite, but consume much less by the end of the meal.
• Order a smaller portion or get half of a large meal wrapped “to-go” before it even reaches the table.
• Prevent overeating & eat slowly, put your fork down between bites.  Drink water before/during the meal.
• Have your plate removed from the table as soon as you feel full to prevent picking at it.

Plan Your Between-Meal Snacks

 Stock up on some healthy snack foods that you can tote with you during your long days of adventures or sightseeing.  Making food decisions when you feel “starving” tends to lead to poorer food choices and overeating.  Having these snacks available between meals will help you make healthier decisions if you get a mid-day hunger pang.  Great snack options are similar to the ones you would pack for traveling:

• Fresh fruit
• Snackable vegetables
• Low-fat or fat-free yogurt
• Low-fat or fat-free string cheese
• High-fiber, low-sugar granola bars
• Small bags of fruit-and-nut trail mix

Enjoy Those Long, Fun Days With Health In Mind

Keep the healthy habits you follow at home by following these suggestions when you vacation:

• Go to the local grocery store to stock up on healthy food options for meals or snacks.
• Consider buying healthy perishable items if you have access to a refrigerator.
• Think about cooking a few meals if you have a kitchenette.
• Use the portion, sharing, and meal ordering tips previously described when eating at restaurants to make healthier decisions.

Pack some healthy snacks to take with you when you are sightseeing or traveling away from where you are staying.

Whether it is a summer vacation or a winter getaway, both adults and children look forward to enjoying some time away from home.  However, the healthy habits that we create for our daily routine tend to fly out the window when we leave home.

Planning meals before you go
A little planning can go a long way when it comes to eating healthy during the travel portion of a vacation, especially if you have unexpected complications (car troubles, canceled/delayed flights, etc).  First, consider how long you plan on actively traveling to your destination—a 3-hour flight, a 12-hour drive, or a 2-day trek?  Now add in the unfactored travel time. For example, you may need 1 hour to get to the airport, 2 hours to check in, a 3-hour flight, and then 1 hour to get to the hotel.  Your 3-hour flight is now, realistically, 7 hours of travel.  That is the difference between planning one meal or two.

Once you know how many hours you will actually travel, think about where you will get your meals—at the airport, train station, an exit off the highway?  First, consider bringing as much food as possible from home.  Not only will this help you ensure that you have healthy foods to eat during the trip, but it will likely save you money and time.

Traveling by car

If you are planning a longer trip, especially by car, consider packing a cooler with some healthy perishables, such as: fruits, vegetables, yogurt, low-fat string cheese, hummus and healthy sandwiches.

If bringing a cooler is not an option, you still can pack the following: fruit, snackable vegetables (string beans, carrots, celery, cherry tomatoes, pea pods), whole-grain bread with a little hummus or peanut butter, meal-replacement bars—high-fiber, moderate-protein, low-saturated fat bars are best.

Traveling by air

If you are traveling by air and are not planning on bringing food, see if you can scope out the food options at the airport as soon as you get there.  Find the healthiest options that are closest to your gate, and make sure you go there once you start to get hungry.

Do not forget about what you may want to eat on the plane.  In-flight food usually is limited, unhealthy, expensive, or some combination of the three.  Buy or bring some extra food for your flight, so if you experience a delay, you are not caught off guard and hungry.  Many bad food decisions are made when you are hungry and have limited food options.  Did you really need that $5 can of Pringles® potato chips?

Traveling by train

These tips apply for trains and train stations: bring your own food, scope out the healthiest food options at the train station as soon as you get there and remember to bring some extra food onto the train, so you are not caught off guard and hungry because of unplanned delays.

Whether traveling by train, plane, or automobile, use these tips to help your family and you eat healthier when traveling.

Vacations are a time to enjoy and indulge in experiences that you may not otherwise have, including food. However, this does not mean you should eat the highest-calorie, highest-fat foods at every meal.  Here are a few tips you can use while traveling to make sure you indulge wisely, without going overboard.

Enjoy local foods and cuisine
When in Rome, eat like an Italian!  Why go to a major fast food or coffee chain when you are traveling, part of the fun of traveling is eating at new and different eating establishments.  If you are traveling to a location with special, local foods and cuisine, make sure to enjoy those foods while you are there.  You may not have another chance!

Choose how many times to indulge, not which times
Half the fun of indulging is stumbling across a great restaurant when traveling and enjoying a spontaneous, delicious meal.  Unless you have a specific-destination restaurant planned, simply choose the number of meals you plan to have that are more lavish, and let local recommendations/fate serve as your guide.  A great rule is the 80/20 rule—try eating well 80% of the time, so you can indulge without guilt the other 20%.  Having a particular number of meals in mind will keep you focused on moderation.  It also will give you a greater appreciation for those special meals you have chosen.

Do not turn hunger into an indulgence
Be sure to make the meal you are choosing to indulge in, one that you are really looking forward to, not one that results from you walking into the nearest restaurant because you have not eaten in 6 hours. Always pack some easy-to-carry snacks for those long days of adventures, sightseeing, or beach-going. This will ensure that you can indulge when you want to, not when your body is screaming for food.

Do not worry if you go overboard one day
Sometimes one ice cream cone becomes two, becomes a pastry, and then becomes an indulgent meal out for dinner.  Vacationing is a departure from the normal routine of life—if you eat too many calories one day, just brush yourself off and move on!  ONE over-the-top day does not make or break a healthy lifestyle.  Don’t make the mistake of trying to compensate for the rest of the vacation and restrict your food choices. This usually does not work well, because you will feel deprived and are defeating the purpose of enjoying your vacation. Treat the next morning as a new day, with a new opportunity to make healthy choices.  Remember Brooke’s favorite motto – Moderation Not Deprivation!

Indulge wisely - Keep these tips in mind when on vacation:

• Enjoy local foods and cuisine—when in Rome, eat like an Italian.
• Choose how many times to indulge, not which times—the 80/20 rule.
• Do not turn hunger into an indulgence—pack snacks.

Do not worry if you go overboard ONE day—treat the next morning as a new day, with a new opportunity to make healthy choices.

In the past several years, numerous books and articles have been written about inflammation, proclaiming that we can halt or reverse the aging process by paying more attention to what we eat.  But is this true?  You bet it is!  Many foods contain the highly beneficial ‘anti-inflammatory’ compounds which are very helpful in preventing oxidative damage. The ‘antioxidants’ (good guys) do away with the ‘free radical’ (bad guy) damage caused in our bodies.  Inflammation, caused by free radical damage is at the root of many chronic and common diseases of aging, such as arthritis, diabetes, heart disease, cancer, osteoporosis, and Alzheimer’s.  

The foods which are necessary to strictly limit or avoid due to their (damaging) pro-inflammatory compounds are:  saturated and trans-fatty acid containing foods, sugars and starches, red meat and all processed meats.

Nutrition recommendations for an anti-aging diet include the following:

• Fresh fruits and vegetables: Consume as many as you can, but ideally more than 7 fruits and vegetables (combined) daily.
• Tea: Must be brewed! Drink black or green tea, both provide an excellent source of antioxidants
• Cold-water fish: Choose omega-3-rich varieties, such as salmon and tuna, at least twice/week.
• Whole grains: Eat foods made with 100% whole-wheat grains to help lower blood sugar and cholesterol levels while also putting more antioxidants into your diet.
• Legumes (dried beans/peas): Aim for 3-4 servings/week; legumes are an excellent source of vitamins, minerals, and lean protein (very little or no fat).
• Yogurt: Make yogurt a part of your daily diet; yogurt has plenty of calcium and a small amount of vitamin D, with the added benefits of probiotics to encourage a healthy gastrointestinal system.
• Nuts: Include nuts as a snack or in foods you prepare; nuts provide the B vitamins that are essential for your heart and brain, along with plenty of healthy fats.
• Red wine or Dark Grapes: Excellent sources of antioxidants; helping to protect arteries and reduce the risk of heart disease.
• Lean protein: Select lean cuts of meat to maintain muscle.
• Healthy oils; including canola/olive oils: When looking at mayonnaise, margarine, and salad dressing labels look for the majority fat to be a monounsaturated fat vs. a polyunsaturated or saturated fat.
• Flaxseed: Grind and stir into yogurt, cereal, etc; Ground flaxseed provides omega-3’s and fiber.
• Reduced-fat milk/milk products: Fat-free (nonfat or skim) are ideal.  Excellent source of protein.
• Fresh herbs/spices: These provide another, often overlooked, excellent source of antioxidants.
• Dark chocolate: Keep blood vessels healthy.  Don’t overdo it—only 3 ounces/week is necessary.

In general, a reduced-calorie diet appears to lengthen the average life span of both humans and animals.  In short, underfed rats live longer than overfed rats!  Here are a few more anti-aging tips:

• Divide your plate so that you fill 2/3 with fruits, vegetables, and whole grains, and the remaining one third with a lean protein.
• Extra weight puts stress on the body, reduces life span, and increases the risk of many diseases.
• Exercise—it is impossible to overemphasize the importance of keeping active.  Be less sedentary!
• Drink plenty of water, low-calorie or calorie-free fluids.

Eating out frequently has become a way of life for most Americans. This need not change because you are trying to eat healthier. The key is to order wisely. Don’t be afraid to ask how something is prepared or to make a special request. Most restaurants are eager to please their patrons. The following tips should make dining out a little easier.

• Choose entrees that are grilled, baked or broiled; avoid anything fried.
• If you crave a steak, order a petite filet.
• Steamed vegetables are best. Avoid items that are described as scalloped, au gratin, bathed in cream, butter sauce, alfredo sauce.
• Ask for fat-free salad dressing or have regular dressing served on the side.  Dip fork into dressing then stab salad for optimal taste with minimal fat.
• Broth, tomato based soups/sauces are better than fatty alternatives.
• Avoid fries, chips that usually accompany sandwiches. Replace with fruit…
• Choose fresh fruit or sorbet for dessert. If an occasional high fat, sugar laden dessert can’t be resisted, share it with a friend

Chinese: Oriental foods can be good choices, if you choose wisely.  It can be difficult eating at Chinese, Japanese, or Tai restaurants. So be alert!   Order steamed rice and stir-fried entrees that feature small portions of chicken, fish, or lean meat with lots of vegetables. Always request that your dinner be prepared with less oil.  Avoid fried foods, cream or cheese sauces, nuts and fatty meats.  It would be best to opt for vegetarian dishes as much as possible.  Ask for your favorite dish to be steamed or stir-fried without oil.  Worst Choice: Kung Pao Chicken.

Mexican: Order a la carte.  Skip the refried beans and refried rice (both are made with lard).  Ask the cook to go light on the cheese.  No sour cream or guacamole, and avoid the fried foods ie: enchiladas and tortilla chips. Instead, ask for soft flour or corn tortillas for dipping into your salsa.

Pizza:  By having no meat on your pizza you will eat much less salt and fat!  Ask that only half the regular amount of cheese be used on your pizza, or better yet, ask for your pizza without cheese.  Also, ask for extra vegetables and then ‘lightly’ sprinkle each slice with some grated parmesan cheese.  Hand tossed pizza, thick and thin crusts are ‘OK’…..but be sure to stay away from pan pizza, cheese filled crust pizza and triple decker pizza.

Burgers: Avoid cheeseburgers as much as possible.  If you must have mayonnaise and cheese then pick just one, don’t have both.  Skip the bacon-double, triple and double decker, deluxe burgers.  Also, say no to those ‘special sauces’, fried fish and chicken sandwiches.  Forego the French-fries and instead order a salad, fruit, large orange juice or a milk.