Vacation 101: How Not to Undue All Your Hard Work
This is it, the end of the summer. It’s been a great summer for me and I hope you too. For me this is also the last “Hoorah!” before the kids go back to school and I go back to work (Yes, technically I’m off for 2 weeks!!!) The kids had a great time at their camps. I loved the sun, the runs outdoors (yes I’m still looking for more people to join me for the 10K on September 23 for Run 10, Feed 10), frequenting the green markets, and learning to make beets. As I head into the next part of my vacation I’d like to share some tips, and wish you a great end of summer. In the fall I will be offering a weight loss class in NYC. Please let me know if you are interested, as space is limited.
1. Resist the Urge to Splurge
While on vacation, you know that by being away from your home, you are technically eating “out” at every meal for as many days as your vacation is long. Don’t think that you can splurge on every meal, and still maintain your weight loss. Eating “out” in most cases provides more calories, grams of fat, and sodium, and less fruits and vegetables than you may have had if you had prepared your own meals. So choose lower fat, higher fiber foods, consider splitting an entree with your partner, or order 2 appetizers instead of an appetizer and a main course.
2. Ask for Your Food Your Way
Ask how foods are prepared. Questions like “Is it fried?” or “Can I get that broiled with no sauce/ or sauce on the side?” will help identify ingredients and calories. “Can I have a salad or steamed vegetables instead of the potatoes?” “Do you have brown rice, whole wheat pasta?” You get the idea. If you don’t ask, you won’t know. Restaurants are more interested in pleasing the customers now and understand the healthy requests. Often items are even listed that highlight lower calorie, lower fat, “heart healthy” options.
3. Enjoy the Scenery/ Enjoy the People you are with/ and Enjoy the Food
Remember the reason why you are on vacation. Is it to enjoy the beautiful beach, the city, the country, the mountains, to spend time with your family, or is it to eat? Most often it’s some combination. Sure you want to have enjoyable meals in new places with whoever you are on vacation with, but you did not go on vacation just to eat (unless of course you are in Italy, and your favorite thing ever is a good bowl of pasta). Have small portions of your favorite food, practice moderation. Skip the bread basket if you are having dessert, or skip dessert if you have a piece of bread.
4. Walking and other Physical Activity
I love a good walk, as I’m sure you do too. If you are on a beach vacation, go for a walk on the beach, listening to waves crashing as you feel the water on your feet. While on vacation recently in Paris, my husband and I walked several miles each day. I brought a few pairs of sneakers and comfortable shoes and changed off as needed. If you are somewhere that you can go for a bikeride, play a game of tennis, go for a swim (laps/ not drinking cocktails at the pool bar), then do so. It will be fun and help offset all the extra foods and drinks you are likely to consume.
5. Choose Your Extra’s Carefully
Realistically, can you have that one extra treat a day? Maybe you can sacrifice the french fries for the ice cream cone (single scoop), or maybe you can safely add a croissant with eggs and cheddar cheese for breakfast but then have a salad for lunch. Limit your “extra” to one a day and you won’t feel deprived, you will feel like you made a wise choice.
6. Water
While at home we know to drink 8 glasses of water a day, so why change this when we are away. Too often we are surrounded by sodas, ice teas, lemonades, coffee, and alcoholic drinks, and then we forget to drink out water. Bring a water bottle with you and keep filling it up when you can. It will keep you hydrated, less hungry, and less likely to fill up on high calorie drinks. Order seltzer instead of a drink or water with lemon or lime. If you do drink alcohol, remember the limit of 1 drink for woman and 2 for men - tops.
7. Fill up with Fruits and Vegetables First
Make an effort to get at least five servings of fruits and vegetables a day, just like when you are home. It will make meals seem more filling and satisfying. It will provide enough fiber in your diet to help keep your intestines regular. And it will keep your levels of antioxidants and important vitamins high so you are less likely to get sick. If you are having trouble finding fruits and vegetables on menus, stop by a local fruit stand or grocery store, and grab a few apples, peaches, cherries, berries, or string beans.
8. Eat When You're Hungry and Don’t Overdue it
When you are on vacation the meal times may be more (or less) structured and you may have to be flexible to other’s schedules. Try and listen to your stomach. If you are at dinner but aren’t really hungry, then order light. If you are starving for breakfast and everyone is still sleeping, see if you can find some fruit to munch on till everyone wakes up and is ready to eat. And when you are full, then stop eating. It doesn’t matter that there is still half a portion of your meal left if you are full. It’s better to leave it on the plate than for it to sit in your stomach and then travel to your fat storage cells, your thighs, your butt, etc.
Have a great week, and let me know how vacation goes with comments on this blog!
Carena Lowenthal, MS, RD, CDN 917-882-5033 carena@carenalowenthal.com
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beet carpaccio
Candy Cane, golden, red and/or white beets 8 mixed, in any combination
extra-virgin olive oil 2 Tbsp
fresh goat cheese 5 oz, crumbled (optional)
vinaigrette 1/2 cup (optional) your own or try this recipe (1 minced shallot, 1/2 c extra-virgin olive oil, 1/4 c Champagne or Prosecco, 1/4 c Champagne vinegar, sea salt and ground pepper, makes about 1 cup)
sea salt and ground pepper
fresh mint 1 Tbsp julienned
fresh tarragon 2 tsp coarsely chopped
fresh chervil 2 tsp leaves
serves 4-6
Preheat oven to 400 F.
Trim off beet greens if still attached, leaving 1/2 inch of stems intact. Place beets on top of a large piece of foil. Drizzle with olive oil. Gather up the edges of the foil and seal tightly closed. Place foil packet on a rimmed baking sheet. Roast until beets are tender when pierced with a knife, 30-45 minutes. Remove from oven and unwrap beets.
When cool enough to handle, rub beets between paper towels to remove skin. Cut and plate the beets, always cutting darker beets last to avoid staining lighter ones. Once beets are cut and arranged, add goat cheese (if using). Add vinaigrette (if using) and season to taste with salt and pepper. Garnish with mint, tarragon, and chervil and serve at once.
Vary the Presentation
Stacks for individual servings: Slice beets 1/4 inch thick. Stack 8 or 9 beet slices on each plate, and add cheese, vinaigrette, and garnishes.
Wedges for a party: Keeping stem intact, cut each beet into 6-8 wedges. Arrange on a platter and drizzle with olive oil. Serve with cocktail picks and salt.
Family- style platter: Slice beets 1/8 inch thick. Arrange slices in an overlapping pattern on a platter. Add vinaigrette and garnishes.
Cubes for starter salad: Cut beets into 1/2 inch dice and transfer to a bowl. Add cheese, vinaigrette, and salt and pepper, and toss to combine. Divide among plates or bowls and add garnishes.
(From Williams-Sonoma cooking for friends cookbook.)
beet carpaccio
extra-virgin olive oil 2 Tbsp
fresh goat cheese 5 oz, crumbled (optional)
vinaigrette 1/2 cup (optional) your own or try this recipe (1 minced shallot, 1/2 c extra-virgin olive oil, 1/4 c Champagne or Prosecco, 1/4 c Champagne vinegar, sea salt and ground pepper, makes about 1 cup)
sea salt and ground pepper
fresh mint 1 Tbsp julienned
fresh tarragon 2 tsp coarsely chopped
fresh chervil 2 tsp leaves
serves 4-6
Trim off beet greens if still attached, leaving 1/2 inch of stems intact. Place beets on top of a large piece of foil. Drizzle with olive oil. Gather up the edges of the foil and seal tightly closed. Place foil packet on a rimmed baking sheet. Roast until beets are tender when pierced with a knife, 30-45 minutes. Remove from oven and unwrap beets.
When cool enough to handle, rub beets between paper towels to remove skin. Cut and plate the beets, always cutting darker beets last to avoid staining lighter ones. Once beets are cut and arranged, add goat cheese (if using). Add vinaigrette (if using) and season to taste with salt and pepper. Garnish with mint, tarragon, and chervil and serve at once.
Vary the Presentation
Stacks for individual servings: Slice beets 1/4 inch thick. Stack 8 or 9 beet slices on each plate, and add cheese, vinaigrette, and garnishes.
Wedges for a party: Keeping stem intact, cut each beet into 6-8 wedges. Arrange on a platter and drizzle with olive oil. Serve with cocktail picks and salt.
Family- style platter: Slice beets 1/8 inch thick. Arrange slices in an overlapping pattern on a platter. Add vinaigrette and garnishes.
Cubes for starter salad: Cut beets into 1/2 inch dice and transfer to a bowl. Add cheese, vinaigrette, and salt and pepper, and toss to combine. Divide among plates or bowls and add garnishes.
