IBS and a Low FODMAP DIET

IBS And a Low FODMAP DIET If you are one of the 10-20% of the population with IBS (Irritable Bowel Syndrome) and you haven’t heard of the low FODMAP diet, you are not alone. I only heard about it 2 years ago and was fortunate enough to hear a live talk about it this year by Kate Scarlata, RD at the Greater New York Dietetic Association’s Annual Meeting. The information is so valuable to people suffering from IBS, myself included, that I decided to take the elimination challenge and can now speak first hand, how life- changing this could be. Let me start with what FODMAP stands for: Fermentable Oligo-, Di-, Mono-saccharides and Polyols. It’s basically a bunch of short-chain carbohydrates that are poorly absorbed in the small intestine and pass into the large intestines where there are fermented by the bacteria that live there. They may also pull water into the large intestine. Both of these actions may cause symptoms such as abdominal pain, gas, bloating, diarrhea and/ or constipation. The list of permitted foods is very specific so while certain groups will be easily identifiable, for others you may need to consult with a list while getting started. After a certain amount of time (usually between 2-6 weeks) if you are seeing/ feeling relief from the elimination part, you can add back certain foods, with one of the FODMAP groups at a time, in small amounts, to see what you are most sensitive to. This I would recommend doing methodically with a Registered Dietitian who also has experience with other Nutritional and Medical concerns. There is a good chance that after the challenge you may be able to add back and tolerate a certain amount of a food you are sensitive to in a given day, or at a particular meal, but this will vary with individuals. I will go through the dietary carbohydrates and some of the foods that contain them, but definitely consult with a complete list from a reliable source. Try the institution that developed this diet, the Monash University in Australia, listed below, or other variations available on the internet. Fructose: a natural fruit sugar found in many fruits, honey, high-fructose corn syrup and agave can be a problem either due to the lack of an enzyme in the body or the ratio of glucose to fructose in a fruit. Fruits with a high glucose: fructose ratio are generally well tolerated, such as blueberries, strawberries, cantaloupe, honeydew and ripe bananas, but those with a high fructose: glucose ratio such as apples, watermelon and mangoes may not be. Lactose: a carbohydrate found in dairy products can be a problem due to a partial or complete lack of the enzyme lactase which digests lactose. Foods such as cow’s milk, yogurt and ice cream are lactose containing foods. Fructans: are carbohydrates that are completely malabsorbed because the intestine lacks an enzyme to break their fructose bond. Wheat accounts for most of people’s fructan intake, which can be found in breads, cereals, and pasta, but they can also be present in onions, garlic and other vegetables. This is not to be confused with Celiac Disease, or a gluten sensitivity which is related to the wheat protein, gluten. Galactans: are carbohydrates that are also malabsorbed because the intestine does not have the enzyme to break them down. Beans, peas, and lentils are primary examples. Polyols: also known as sugar alcohols, are found naturally in some fruits and vegetables and also added to sugar-free gum, mints, and cough drops. The names of some of these artificial sweeteners end in ol- like sorbitol, xylitol, mannitol, and malitol. Apples, pears, stone-fruits, mushrooms, and cauliflower would also be high sources of polyols. It may seem like a lot of foods will be “off limits”, but keep in mind this is only during the elimination phase and hopefully you will be able to add back some of your favorite foods, or other versions of them. This article is intended as an introduction to the low FODMAP diet and is not a complete or instructional guide to the Elimination Diet/ Carbohydrate Challenge. Always consult a doctor or medical professional for diagnosing medical conditions and treatment options. If you are interested in learning more or participating in a free Virtual Group please contact me at: carena@carenalowenthal.com Carena Lowenthal, MS, RD, CDN (917) 882-5033 Here are a few recipes and resources to learn more: med.monash.edu: Monash University, where the FODMAP diet was developed. blog.katescarlata.com and KateScarlata.com: the IBS and FODMAPs expert the Monash University LOW FODMAP diet App for your iPhone Summer Squash Salad: 2 small zucchini squash (washed and trimmed), 1 small summer squash (washed and trimmed), 3 T. fresh lemon juice, 2 T. olive oil OR garlic infused oil, 1-2 t. Dijon mustard (no onion), 1/3 cup crumbled feta cheese, fresh herbs: parsley, mint, basil as desired, ¼ c toasted pine nuts, salt and pepper to taste. In a medium bowl, combine the zucchini and summer squash. Whisk the lemon juice, olive oil, mustard, salt and pepper and drizzle over the squash. Toss in the feta, pine nuts and herbs. Serve immediately. Greek Turkey Burgers with Tzatziki Sauce: 1 pound ground white meat turkey, 1 pound ground dark meat turkey, ½ c fresh chopped dill, ½ c pitted Kalamata olives, juice of ½-1 lemon, 1 c reduced- fat feta cheese. Tzatziki Sauce: 1 c plain Greek yogurt (or lactose free yogurt if you are doing the elimination diet), juice of ¼ lemon, ¼ c diced cucumber, 2 T. chopped fresh dill. Combine all ingredients for the burgers and mix well. Form into 10-12 burgers and grill until the internal temperature reaches 165 degrees F. Can freeze leftover cooked or raw patties for later use. For Tzatziki Sauce, combine all ingredients and place a bit on top of burgers to serve. (Recipes adapted from blog.katescarlata.com)

Spring Cleaning

Spring Cleaning

It’s been a long winter and finally spring is here.  It’s time to move the winter clothes to the back of the closet and dig out those sundresses and sandals.  While you are at it, it is the perfect time to clean out your kitchen cabinets and get rid of the heavy, comfort food type stuff lurking around and make room for lots of fresh, wholesome ingredients.  Where to begin?

Let’s start with the sugars.  Take a break from sugars, sweets, and corn syrupy stuff and look at all the fruit that is available and looking great.  No more candy, cookies, cake and ice cream.  Change to strawberries, apples, blood oranges and fruit pops.  Make a banana split with bananas, peanut butter and unsweetened coconut or raisins.  Try water, unsweetened ice tea or seltzer instead of soda.  Even diet drinks should be eliminated because they make you crave more sweets.  Keep one small piece of dark chocolate a day if you like, as it does have some health benefits and will help with cravings.

Next; the starches.  Get rid of the pastas, rice dishes, and breakfast foods like bagels and French toast and opt for more wholesome grains. Quinoa, wheat berries, sweet potatoes and barley are great for lunch or dinner, and steel cut oats are perfect for breakfast.  Try having dinner a few nights a week with no carbs (yes it’s possible).

Watch the salt.  It’s not good if you have high blood pressure plus it will puff you up (salt makes you retain water and gives you a bloated feeling). Don’t add salt and use a minimal amount when cooking.  Avoid processed and canned foods like soups and sauces.  Experiment with different herbs and spices.  Buy low sodium versions of essentials or dilute, and get unsalted versions of favorite snacks like nuts.  

Saturated Fat.  It’s worse for your cholesterol than cholesterol itself, so watch it.  It’s found mainly in animal products, such as butter, cream, red meat, cheese and also in fried foods and prepared foods.  Switch to non-fat milk, almond milk, or soy milk (can alternate), lean chicken or turkey, and non-fat greek yogurt instead of sour cream.

Get moving, as long as you are in good health there is nothing better that getting your heart rate up with aerobic exercise and building bone strength with weight baring exercises.  Exercise increases your metabolism and helps you feel great.  It is fun to do alone or with friends, and you can spend as much or little time with it as you want.

Spring Rolls

Ingredients:  Spring roll wrappers, leaf lettuce, torn, spicy peanut sauce (recipe below), rice noodles, cooked, rice wine vinegar (to add to the noodles so they don’t stick), carrots shredded, cilantro, torn, mint, torn, basil, torn, napa cabbage, chopped, cucumbers, chopped.

Soak the wrappers, one at a time in warm water until pliable.  Put on a plate and top with lettuce, 1 T. sauce, some noodles, carrots, cucumbers, cabbage and herbs and then wrap up like a burrito.  Cut in half on the diagonal and serve when ready.

Spicy Peanut Sauce:  Cook ¼ cup chopped onion and 2 chopped garlic cloves (with optional red pepper flakes) in 2 T. oil until onion is translucent, then add 2 T. natural peanut butter, ¼ cup water, 2 T. hoisin sauce, 2 t. tomato paste or ketchup and 1 ½ t. sugar.  Cook about 5 minutes on med- low heat. 

Enjoy!

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

carena@carenalowenthal.com

A New Year

Happy New Year! Usually in the New Year people make resolutions such as eating healthier, working out more, losing weight or stopping bad habits like smoking. While the intentions are good, motivation to change a habit can be short lived, often because these habits are a way of life and changing something so ingrained in ourselves takes a lot of work. Don’t we all have enough going on that we just want to relax, read a book, or take a long hot shower?

How can this year be different, in a positive way? We can start with looking at your strengths and what you did well this year instead of what is “wrong”. What are you good at, what do you enjoy doing? Are you a great cook but just haven’t been that motivated since the kids moved out of the house? Were you a swimmer when you were a kid or in college? Do you like to socialize with friends and plan events or entertain? Do you cook healthy meals for your kids and grandkids? For all these positive things, give yourself a little pat on the back and express gratitude for all that you have. Think about how to incorporate more of your strengths (or interests) into your daily life.

As to what you can add to your life to help with your health goals:

1) Write it out, studies show that keeping a journal or daily food log helps with weight loss and overall health. Get a plain old notebook and write down what you eat, it will help keep you accountable and aware of trends and patterns. Also jot down when you exercise, how you feel and any other thoughts that pop up. Are you having sabotaging thoughts? If so try to work these out on paper. And remember that we don’t have to be perfect, don’t be so hard on yourself if you have a slip up, just get back up as soon as you can.

2) Plan to succeed. If you make a plan of what you will eat each day and have the groceries you need on hand, prepare foods in advance, look at menus before you go out, have a healthy snack before you wind up at a party that will have tons of unhealthy options, you will do better. Can you pack a lunch when you are going to be out all day? Think of good options. If you fail to plan, you are essentially planning to fail.

3) See your future, what will it look and feel like. Can you walk 3 flights of steps without getting winded? Can you fit into your favorite little black dress by the party next month? Did you start eating a healthy breakfast instead of donuts each day? Did you get off your medication or lower the dose? Make a vision board; use a cork board, a refrigerator, an empty wall or go online to a site like pinterest and create your vision with pictures and motivational quotes.

4) Focus on you! We give, we give, we give and often without expecting anything in return. But we lose so much if we don’t give to ourselves. We must take the time to exercise, to eat healthy foods, to take some quiet time (possibly meditation), and to sleep. These are important life choices that our loved ones would want us to make, so don’t feel guilty- you will be around longer to enjoy your life and be less of a burden on those loved ones too.

5) Try something new. Step outside your comfort zone and discover a whole new world awaiting you. Is it a new recipe, restaurant, or exercise class? Is it organizing a monthly dinner party with your friends where each person brings a healthy dish? You get to decide, try and be creative and have fun with it.

Three –Bean Chili with Smoked Tempeh: (perfect for winter nights or super bowl) serves 8: 1 large onion sliced, 1 red or green bell pepper, cored, seeded and diced, 1 (28 oz) can chopped plum tomatoes undrained, 1 (15 oz) can black bean undrained, 1 (15 oz) can Great Northern or cannellini beans undrained, 1 (15 oz) can kidney beans undrained, ½ cup smoked (or any other) tempeh chopped, 2 cloves garlic chopped, 2 tsp salt, 1 T chili powder. In a heavy dry pan, sauté the onion and pepper over medium heat until onions begin to brown. If ingredients begin to stick, add water , ¼ cup at a time. Add all remaining ingredients and cook covered on medium-low heat for 1 hour. Serve or save for a rainy day (it gets better after a few days in the fridge).

Hot Artichoke Dip (serves 12-15) 1 (15 oz) can chickpeas/ garbanzo beans undrained, 1 (14 oz) can artichokes drained, 2 cloves garlic, 1 tsp salt, ½ tsp hot sauce of choice. Preheat oven to 425. Puree all ingredients in a food processor or blender until thick and smooth, Place in an oven-safe casserole and bake for 12-15 minutes. Serve with whole-wheat pita or as a dip with vegetables.

From “The Vegan Cheat Sheet”, Amy Cramer and Lisa McComsey

Carena Lowenthal, MS, RD, CDN (917) 882-5033 carena@carenalowenthal.com

Celiac Disease/ Gluten Sensitivity

What is Celiac Disease/Gluten Sensitivity?

There is a lot of talk nowadays about gluten, whether it is eating a gluten-free diet to lose weight or avoiding gluten altogether because of an autoimmune disease, known as celiac disease. First off, gluten is a protein composite that gives dough its elastic texture. Gluten is also responsible for the rising and shape of the dough and gives the final product a more chewy texture. It is found in food processed from wheat, rye, and barley. Gluten is also found in foods such as pasta, bread, flour tortillas, cookies, cakes, muffins, pastries, beer, gravy, and sauces.

Celiac disease is an autoimmune  disease where one gets an immune reaction in the small intestine from eating gluten. Over time, if dietary changes are not made, the immune reaction will lead to inflammation along the lining of the small intestine (the villi) and inhibit absorption of some nutrients. This intestinal damage can lead to weight loss, bloating, diarrhea, as well as malnutrition in children. Other symptoms include anemia, which results from iron defiecient, loss of bone density, itchy skin rashes, headaches and fatigue, joint pain, and acid reflux and heartburn. There is no cure for celiac disease and the precise cause is unknown (although it is most common in Caucasians and risk factors include Type 1 diabetes and Down syndrome)  but treatment includes following a strict gluten-free diet to help alleviate symptoms and repair any damages that may have been done to the small intestine.

Gluten sensitivity, on the other hand, apply to people who do not meet the strict diagnostic criteria for celiac disease but found that when they eliminated or limited gluten in their diet, symptoms such as fatigue, gastrointestinal discomforts and neurological issues disappeared. In some cases, their doctors felt that their assessment of their gluten sensitivity is correct, while other doctors are still debating whether gluten sensitivity is even a real medical condition. Some argue that gluten sensitivity might be the precursor to celiac disease, while other think the two might be two completely different conditions. Still others believe that certain people may feel better with limited gluten in their diet because gluten is found in many types of processed and high fat, high sugar foods, and when you eliminate these foods from your diet, your health is bound to improve.

In short if you are gluten sensitive or have celiac disease, you should avoid gluten to the best of your abilities. Culprits include but are not limited to products that contain wheat, rye, and barley. Moreover, always be sure to check the ingredients on the labels to make sure that it doesn’t contain gluten or explicitly states that it is gluten-free. Last but not least, there are many products that usually contain gluten that are made gluten-free to cater to people with celiac disease or gluten sensitivity.  

Penne al Forno

Serves 4

While you don’t need to bake this dish, it finishes off nicely in the oven, helping everything set and giving the sauce a slightly caramelized taste.

8–10 fresh basil leaves
2 carrots, sliced
2 stalks celery, sliced
2 zucchini, sliced
1/2 yellow onion, chopped
Water
16 ounces brown rice penne pasta
2 roasted red peppers, chopped
3 Roma tomatoes, chopped
6–8 green olives stuffed with garlic, sliced, or ¼ cup pitted whole kalamata olives
2 cups Basic Tomato Sauce (see below)

Options: 2 cups rinsed cooked cannellini beans

Roll the basil leaves tightly and slice them into ribbons. Over medium heat, sauté the carrots, celery, zucchini, and onion for about 3 to 5 minutes (this will ensure they are soft enough by the time they are done baking and will help all the flavors meld). Bring the water to a boil. Add the brown rice pasta and stir. Cook the pasta until it is slightly underdone (it will finish cooking in the oven). Immediately mix all the ingredients together in deep baking dish. Cover the dish. Bake the pasta at 350 degrees F for 10 to 12 minutes. If you want to add the beans, stir them into the pasta just after it comes out of the oven.

Making It Simple: Slice all the veggies and forgo sautéing them. Just throw it all in a baking dish and bake it for about 15 to 20 minutes.
Tip: Cook the pasta after you are done preparing the veggies so that it does not sit for a long time.

Per serving:

• Calories: 607
• Fat: 4.4 g
• Saturated Fat: 0.8 g
• Calories from Fat: 6.1
• Cholesterol: 0
• Protein: 22 g
• Carbohydrates: 119 g
• Sugar: 14.8 g
• Fiber: 10.9 g
• Sodium: 133 mg
• Calcium: 88 mg
• Iron: 5.8 mg
• Vitamin C: 103.3 mg
• Beta Carotene: 3853 mcg
• Vitamin E: 3.7 mg

Source:21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Basic Tomato Sauce

Serves 3

Roma tomatoes are the tomatoes par excellence for sauces. They are inexpensive, and you’ll taste their depth of flavor and robustness in the finished dish.

1/2 yellow onion, diced

2 cloves garlic, minced

4 medium tomatoes (preferably large Romas), chopped

1/4 cup water

1/8 teaspoon salt

1/4 teaspoon freshly ground pepper

1 teaspoon chopped fresh thyme or oregano or 1/2 teaspoon chopped fresh rosemary

Options: 1/4 teaspoon ground cumin; 3 tablespoons chopped fresh basil or cilantro

Over medium heat, sauté the onion until it turns a rich brown color. Add the garlic and sauté for 1 more minute. Add the tomatoes and then the water and stir. Add the salt, pepper, and thyme/oregano/rosemary. Simmer the tomatoes until they turn into a sauce (only 3 or 4 minutes for a very fresh tomato sauce, and about 7 to 10 minutes for a smooth, heavily cooked sauce). Press on the tomatoes every 30 seconds or so as they cook to help them release their juices. Add extra water as needed to achieve the desired consistency.

Options: If you use cumin, add it along with the salt and pepper. If you are using fresh basil, stir it into the sauce immediately after it comes off the heat. Only cook the sauce for 3 to 4 minutes and as soon as it comes off the heat, stir in the fresh cilantro.

Making It Simple: Instead of chopping and cooking down the tomatoes, stir in 12 ounces of crushed fire-roasted tomatoes and simmer the sauce until it’s warm. 

Per serving:

• Calories: 24
• Fat: 0.2 g
• Saturated Fat: 0 g
• Calories from Fat: 6.3
• Cholesterol: 0
• Protein: 1 g
• Carbohydrates: 5.3 g
• Sugar: 2.7 g
• Fiber: 1.2 g
• Sodium: 104 mg
• Calcium: 17 mg
• Iron: 0.4 mg
• Vitamin C: 11.5 mg
• Beta Carotene: 328 mcg
• Vitamin E: 0.4 mg

Carena Lowenthal, MS, RD, CDN

Nutrition 365 LLC

(917) 882-5033

carena@carenalowenthal.com

Vacation Motivation

  I have found that as we get older it takes longer to see the results of our hard work.  I've heard it so many times from my clients, but I can now tell you first hand now how true it is.  Since the summer is now more than half over, and bathing suit season has an end point that I can even see is approaching, it's starting to get tempting to slow down on the workouts and ease off the intense dietary restrictions (well somewhat intense).
  What to do?  What sets a person apart to succeed or fail?  Accountability, appointments, and planning all take time but will be the difference for many.  Knowing that you have to "report in" will keep you in line, as well as writing it all down, planning in advance how you are going to navigate to "buffet", and plan a workout or walk in your day so it doesn't slip by.
  Put it into action!  Make a plan today, sign up for a class or a training session, log in your food intake, and keep reviewing your goals, your WHY. The more healthy good foods you can incorporate into your diet, the better you will feel.  Today I worked out with my trainer, I went to the store to pick up extra fruits and veggies, and I'm planning a healthy dinner for the family.

Lynn's Meatloaf:
2 stalks celery, chopped
1/2 onion, chopped
2 cloves garlic, minced or pressed
10 oz firm tofu, drained
1/4 c walnuts, finely ground
12 oz vegetarian meat crumbles
1 1/4 c quick-cooking oats
3 T soy sauce
2 T ketchup (additional for topping)
1 T Dijon mustard
2 t dried parsley
1/2 t each thyme, sage, rosemary
Ketchup to taste
Preheat over to 375.  Spray a loaf pan.  Saute the celery, onion, and garlic on high heat in sprayed skillet for 5 min until tender.  Remove from heat and cool.  Mash the tofu in a large bowl.  Stir in the cooked mixture and remaining ingredients, and combine well.  Spoon the mixture into a loaf pan.  Top with a layer of ketchup.  Bake for 55-60 min, or until a toothpick inserted in the center comes out clean.
* From The Engine 2 Diet, Rip Esselstyn

Carena Lowenthal, MS, RD, CDN
(917) 882-5033
carena@carenalowenthal.com

Changes, fluctuations and balance

"Change is good" is something we hear often.  If it's so good then why is it so hard?  Fear of the unknown can cause anxiety and having to learn something new takes effort, so in many ways the comfort of doing it the same way appears to be the easy way.  Easy is good, so why must we have challenges?  Is is during these challenges that we grow, become excited and renewed, and become better versions of ourselves.
My balance had been off for a few months for various reasons, we all have our ups and downs right?  But lately I've been getting back into the groove, if you will, and it's been an amazing, eye opening experience.  I know and preach about how it's not a diet/ it's a lifestyle, and I also say how Nutrition 365 is about making good choices everyday.  The reality is that life gets in the way sometimes.  You get tight on time, motivation or money, and something slips.  You stop going to the gym, you start eating more junk food/ sweets/ processed food, you go to too many happy hours, whatever it is.  Then before you know it, your lifestyle changed and your clothes don't fit, you have less energy and don't feel well.  Getting and being healthy is a lifestyle and that is why Nutrition 365 works.  No one is perfect, so don't expect perfection; be realistic and realize that it will take some work.  The rewards pay off tremendously in so many ways, so be consistent and enjoy each moment and each milestone.

Summer Breakfast Smoothie:
1/2 banana, 1 peach (no pit), 1/4 c. berries, 2 raw kale leaves, a squeeze of fresh lemon, 1 c. plain non-fat yogurt, 2 t. ground flax seeds, 1 c. or more water, 2 ice cubes - blend and enjoy!

Carena Lowenthal, MS, RD, CDN
(917) 882-5033
carena@carenalowenthal.com
www.eatingwell365.blogspot.com

Vacation 2013

Vacation 101:  How Not to Undue All Your Hard Work

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. 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, vacation, and summer!
Carena Lowenthal, MS, RD, CDN  917-882-5033 carena@carenalowenthal.com
www.carenalowenthal.com  eatingwell365.blogspot.com