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consciouseating


Without Weight Gain


How to Eat Healthy, Away From Home


by Melinda Hemmelgarn H


ealth-conscious and sustainably minded folks know how challeng- ing it can be to eat well on the road. Most restaurants dotting interstates and airports offer supersized portions of soulless, processed foods, devoid of sat- isfying whole-food goodness or regional flair. They’re more like a drive-by shoot up of fat, sodium and sweeteners. Yet it is possible to find healthy foods while traveling, given a little pre- planning that can add fun and excite- ment to the adventure. Whatever the mode of transportation, follow these tips from seasoned registered dietitians to feel fit, trim and happy while out and about for business or pleasure.


Bring Food: Number One Rule of the Road


Once we feel hunger pangs, we’re more likely to eat whatever’s within arm’s reach, so for driving trips, take a cooler of healthy options that are kind to hips and waistlines. If flying, pack non-per- ishable snacks in a carry-on bag. Diana Dyer, an Ann Arbor, Michigan-based dietitian and organic farmer, has logged thousands of miles travelling and speaking about “food as medicine.” Her secret: “I carry dried organic fruits and vegetables, organic granola bars, organic nuts and organic peanut butter.” Before arriving at her hotel, she’ll ask the cab driver to take


38 Collier/Lee Counties


her to a local food co-op to pick up organic fresh fruits, juice and yogurt. Dyer is adamant about organic food, no matter where she goes, because she doesn’t want to consume hormones, antibiotics and agricultural chemical residues, many of which contribute to weight gain, especially in combination with typically high-fat Western diets. Dyer rejects hotel breakfast buf- fets too, which typically offer low-fiber, highly processed fare. Instead, she packs her own organic rolled oats, dried fruits, nuts and green tea. Then, all she needs is the hotel’s hot water to stir up a fortifying, satisfying, health-protecting breakfast. Hotel rooms with mini-refrig- erators make it easy to store perishable items. If a fridge is unavailable, use the in-room ice bucket to keep milk, yogurt and cheese at a safe temperature. When road-tripping with children, a cooler will save money and time and pro- vide a tasty and energizing on-the-spot picnic for road-weary, hungry travelers. Remember to bring silverware, napkins, cups and a blanket or tablecloth. Roadside rest areas and commu- nity parks provide free access to picnic tables, clean restrooms and a place to romp and stretch (read: burn calories). Plus, Mother Nature’s entertainment surely beats a potentially dirty, plastic, fast-food play space.


When it’s time to restock sup- plies, ask for directions to the closest


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On the Road


supermarket, food co-op, natural foods grocery store or farmers’ market. Most are located close to major highways.


Seek Out Farm-Fresh Foods and Regional, Ethnic Cuisine


To find fresh fruits and vegetables while on the road, stop at state welcome centers for free maps and guides to farm stands and farmers’ markets to enjoy the taste of healthy local seasonal flavors. Before Lebanon, New Hampshire- based dietitian KC Wright goes on the road, she goes online to check depart- ment of agriculture websites for the states she’ll visit. She searches for both farmers’ markets and farm-to-restaurant programs. Also check a destination city’s calendar of events for regional and ethnic food festivals. The food won’t necessarily be low in calories, but will be high in the fun-factor. Simply share larger-than-life servings with travelling companions for the best of all worlds.


Reevaluate Restaurants and Accommodations


Raleigh, North Carolina Dietitian Nicole Miller chooses vacation rentals over hotels when traveling so that she has ready access to a kitchen. Being able to prepare some of our own food saves money and slashes calories. Beware of all-you-can-eat buffets; they nearly guarantee overeating. Also be prepared to split entrées at most res- taurants or order two items from the ap- petizer menu. Inquire about local menu items and ask how food is prepared. Re- quest sauces, gravies and dressings “on the side” to control those extra calories. Having access to the Internet or a smart phone makes it even easier to lo- cate healthy eating restaurants (as does asking folks at farmers’ markets). Dawn Brighid, project manager for Sustain- able Table, notes, “Free apps like Yelp’s Menupages can be very helpful.” She recommends filtering searches with the word “healthy.”


Think Exercise & Hydration


Many hotels have exercise rooms and swimming pools, but also ask for a walking map of the area to explore interesting sights on foot. State and national parks provide scenic and


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