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Tips for Staying Healthy While on the Road

by Sydney Wills

healthy travel

It’s that time of year where long car rides or flights may make an appearance in our schedules. At my house, all of our family lives out of state so whenever the holidays arrive, we are most likely on the road. With that being said, we have had quite a few experiences traveling up and down the east coast. There are some things such as traffic that can make a road trip feel even longer. However, there are some things within our control that will make traveling a little easier. For me, maintaining a healthy lifestyle while traveling is very important and generally makes me feel better even after 10+ hours in a car. Though a little planning is involved, there are some simple ways to eat healthy and stay active while on the road.  Here are some of my best tips for staying healthy while on the road:

  1. Pack healthy snacks. This one was a game changer for me. Instead of indulging in fast food, healthy snacks keep my hunger levels under control and helps my overall energy level to stay alert if I’m the one driving. By avoiding the high sodium, sugar, and fat that is often found in fast food, I feel better and stay on track with my calorie budget. Some of my favorite travel snacks include a pack of almonds, low-fat string cheese, grapes, and carrots with hummus.
  2. Take regular breaks. While it may feel counterintuitive, taking regular breaks can actually make the trip feel shorter. Instead of pushing yourself for hours until you can’t stand to be in the car for another minute, stopping for a breath of fresh air and getting out of the car can recharge your mental and physical state.
  3. Use breaks to stay active. Even if the stop is only 5 minutes, take that time to do more than just stand outside of the car. Try some active stretching, jog in place, or do some simple bodyweight exercises such as squats or jumping jacks.
  4. Choose healthier options at mealtime. If your trip is longer than 4 or 5 hours, you may find yourself stopping for a meal at the most convenient fast food restaurant. In order to make the best choice for a meal on the road, take a little time before your trip and map out where you will be stopping around lunch or dinner time. Scout out some restaurants with healthier options beforehand and even plan ahead what you will order.

Overcoming Holiday Stressors in a Healthy Way

by Kristie Hicks

The holiday season can be a very busy time of year, which can cause a great deal of stress. The good news is, you can overcome those stressors and continue working toward achieving those healthy eating and physical activity goals.

 

Do any of these sources of stress ring a bell?

Spending extra time shopping and preparing food for family meals and/or festive events.

Feeling pressure to over-indulge in holiday goodies at social events.

Struggling to fit physical activity into a busy schedule.

 

Know what situations cause you the most stress and learn to how to handle them in healthy ways. Here are five tips to consider when holiday stressors arise.

  1. Set healthy eating and physical activity goals that can be reached in a realistic time – To develop healthy habits, start with small steps and work your way up.
  2. Practice saying “no” to the things you really don’t want or need.
  3. Ask for support from friends, family and coworkers– Expecting support from people who don’t understand what you are trying to change can be stressful. Explain your goals and lifestyle modifications for mutual understanding.
  4. Plan time to take care of yourself, physically and mentally – this includes getting enough sleep each night and planning time for what is important to you.
  5. Be active – Even if you just take a brisk walk outside, physical activity is a stress reducer.

 

Sautéed Green Peas

by Surabhi Aggarwal, RD, LDN

sauteed peas

I will not say that green peas are my favorite vegetable but something about green peas during winter is very comforting to me. Maybe the reason is that they remind me of my childhood days when I sat down with my mom or grandmother and popped them out of their pods so they could be cooked for a meal. Yes, we did not get ready-to-cook or frozen peas growing up in India. 🙂  The convenience of having access to frozen peas in the US has definitely made green peas one of the choices I often go to on a busy weeknight.

Green peas are a great source of fiber and some minerals along with protein. I use green peas in several dishes such as mixed with cauliflower, chopped carrots, paneer (Indian cottage cheese), etc. However, when I am short on time to prep these other ingredients I go for just plain green peas like in the recipe below. It is super quick and simple to put together.

Sauteed Green Peas

Serves 4

Ingredients:

  • 1 bag frozen baby sweet peas (usually 12-13 oz.)
  • 1 tbsp olive oil
  • 1 inch cube of grated fresh ginger
  • 1 tsp cumin seeds
  • 1 tsp turmeric
  • 1 tsp curry powder
  • ½ tsp cayenne pepper or red chili powder (optional)
  • ½ tsp garam masala (optional)
  • Salt to taste

Directions:

  1. Heat olive oil in a small to medium size skillet. Once hot, lower the flame and add grated ginger, cumin seeds, turmeric, curry powder, cayenne pepper and garam masala. Sauté for 15-20 seconds.
  2. Add green peas and mix all ingredients well.
  3. Add salt and mix again.
  4. Cover with a lid and cook on low flame with occasional stirring until peas are well done.

Notes:

  • Fresh ginger and spices really bring out the flavor and taste in this recipe but based upon your preference these ingredients can be adjusted as needed.
  • You can use frozen baby sweet peas or regular sweet peas for the recipe. Baby sweet peas cook quicker and are sweeter. Regular sweet peas take longer and depending upon the brand it may be helpful to put them in the microwave for a few minutes before using in the recipe.

Nutrition Information per Serving*:

  • Calories – 100
  • Fat – 3.5 grams
  • Protein – 4 grams
  • Carbohydrates – 12 grams

* Calculated using MyFitnessPal recipe analyzer, www.myfitnesspal.com/recipe/calculator.

Wild Mushroom and Barley Risotto

by Carolyn Dunn, PhD, RD, LDN

barley risotto

Barley is a great grain with lots of nutty flavor and a nice bite. We often see barley in soup but it can be used for many dishes. This risotto takes advantage of this grain’s great taste and creamy texture when cooked using this method. Risotto is often thought of as a dish made with rice but it is actually a cooking method. It seems hard at first but is not too difficult. Just get a glass of your favorite beverage, stand and stir and contemplate life for a few minutes. The extra effort is worth the trouble. This dish is a great example of adding lots of vegetables in a grain dish to decrease calories and boost fiber. This recipe is compliments of my friend Chef Ellen Clevenger-Firley – thanks Ellen!

Wild Mushroom and Barley Risotto

Serves 6

Serving Size: 1/6th of the recipe

Prep Time: 45 minutes to 1 hour

Cook Time: 45 minutes to 1 hour

Total Time: 45 minutes to 1 hour

Ingredients:

  • 6 cups mushroom, vegetable or chicken stock
  • 1 ½ cups water
  • 3 T olive oil
  • 1 cup minced onion
  • 3 cups sliced or coarsely chopped mushrooms, any variety of a combination
  • 1 ½ cups barley rinsed (do not use quick cooking)
  • ½ cup red wine
  • 6 cups baby spinach
  • ½ cup grated parmesan cheese (omit to make this dish vegan)
  • 1 tablespoon butter (omit to make this dish vegan)
  • 2 teaspoons balsamic vinegar
  • Freshly ground pepper to taste

Directions:

  1. In a medium sauce pan, bring broth and water to a simmer.
  2. Heat oil in a large Dutch oven or large chef’s pan. Add onion and cook for 2 minutes.
  3. Add red wine and cook until almost evaporated.
  4. Add the mushrooms and cook stirring often until they begin to release their juices.
  5. Add barley and cook for 1 minute.
  6. Add 1 cup of warm broth and stir continuously until almost all of the liquid is absorbed.
  7. Continue adding broth 1 cup at a time while stirring. Keep adding broth until barley is cooked through and tender (about 35-45 min). Add a bit more broth. Dish should be a bit loose at this point as it will continue to thicken.
  8. Stir in spinach and allow to wilt.
  9. Add more broth if the dish is too stiff.
  10. Stir in cheese and butter if using.
  11. Taste and add pepper and adjust seasoning if needed.

Nutrition Information per Serving:

Serving Size: 1/6th of recipe

Vegetables: 1 cup

Fruits: 0 cups

Calories: 314

Carbohydrates: 46 grams

Fiber: 9 grams

Protein: 10 grams

Fat: 12 grams

Sodium: 450-700mg – depending on broth selected

Baby It’s Cold Outside: Tips for Staying Active During Winter Months

by Kristie Hicks

Staying active in the winter months

Just a year ago, when I thought of wintertime I pictured drinking hot cocoa, preparing for the holidays and wrapping up in a warm blanket – physical activity certainly was not on the list.

The winter months and the holiday season can bring a distaste for being active. Be encouraged to discover what works best for you so that physical activity can be a part of your daily routine, even you are in stuck indoors.

Try these tips to practice moving more this winter.

  • Be resourceful – Don’t feel discouraged if you lack fancy equipment at home, just use what you already own to compliment your exercises. Stretching is a great way to warm up your muscles and improve flexibility and you can modify stretches by using your bed or a chair. These modifications work perfectly, especially if you don’t own a yoga mat or you aren’t yet comfortable stretching on the floor. There are several muscle strengthening exercises that can be done if you have light dumbbells (3 or 5 pounds), but if you don’t, water bottles or cans of food also work well.
  • Walk indoors – Take advantage of convenient and spacious buildings to get your walking done when it is too cold to walk outside. Even if you don’t belong to a gym, you can walk laps inside your local mall, favorite grocery store or department store, your workplace building, or a local library. Be sure to add stairs into your walk when you can!
  • Try something different – Last year I decided to try yoga, but I wasn’t sure where to begin after purchasing my yoga mat. I searched for videos online until I found a great Youtube channel that provided countless easy-to-follow yoga lessons. Since then, I’ve found 15-minute full body workout videos and I’ve also started using a resistance band. I enjoy having a variety of exercises to choose from when I need to workout at home.
  • Build your activity bank – I always have a plan (my activity bank) for physical activity so that I can cancel all excuses when it is too hot, too cold, raining, or if I’m away from home for several days. This is simply a list of activities or exercises that I am comfortable doing, regardless of the weather or the equipment I have on hand.

You Might Also Enjoy:

Tips for Staying Active, Even When It’s Hot Outside

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Want to kick your soda habit? Try a SodaStream

by Casey Collins

Growing up I was not a soda drinker nor did my parents keep soda in the house. However, to my parents’ horror (just kidding) in college,I began to indulge in soda on a regular basis. It did not help that my boyfriend at the time (and now my husband) was an avid Dr. Pepper drinker. Eventually, we both decided it was time to kick soda to the curb. In our pursuit to drink less soda, we realized we still craved the carbonation. Initially, we bought flavored seltzer water, mainly the very popular brand, LaCroix. Then I saw advertisements for SodaStream products and wondered if we could forgo the flavoring and as a bonus ditch all the aluminum cans.

Whenever I want reliable product reviews, I always turn to the Wirecutter. According to their research and product testing, the SodaStream Source is the best soda maker because it offers a wide range of bubbles, makes great-tasting seltzer, and is incredibly easy to use. I can personally attest that all of those claims are accurate. Also, the machine requires no electricity because it uses a single replaceable CO2 canister to carbonate tap water. However, the SodaStream setup may not be for everyone. Here are some practical considerations:

SodaStream Initial Costs:

  • SodaStream “Source”: $99.99 (current price from Walmart)
    • Includes reusable BPA-free bottle
  • 60-liter CO2canister: $29.99 for initial canister, then $15 to exchange.
    • Total initial costs: $129.95

SodaStream Ongoing Costs:

  • 60L CO2Canister Refill: $15 (many places that sell the SodaStream will refill your original canister)
  • Flavoring (optional): $5 per concentrated bottle

LaCroix Costs:

  • 8 pack of cans: $3.69 (current price from Target)

Cost Comparison:

A 60-liter SodaStream canister is equivalent to 169 cans of LaCroix (60L = 2,028 ounces, divided by 12 ounces per can equals 169 cans). LaCroix is 46 cents per can versus SodaStream is priced at 8 cents per can. However, you have to consider the initial costs of the SodaStream machine and how long it would take you to reach the payoff point. Whether the SodaStream is cheaper in the long run than buying individual cans largely depends on your (and your family’s) consumption levels. Personally, I don’t mind if it’s not an economical win because I really enjoy the convenience and waste-reduction factors.

Bottom Line:

Would I recommend this product to others? Absolutely! I love that you can customize the carbonation levels in your seltzer and that the appliance doesn’t use electricity. Most importantly, I can happily report that my family and I are reformed soda drinkers and only indulge on the rare occasion, in large part due to our SodaStream Source.

Want to Slow Aging, Eat More Fish

by Cathy Thomas

eat more fish

Run, don’t walk to the seafood market. You will benefit from the physical activity AND the omega 3 fatty acids. A recent study in the British Medical Journal reminds us once again of the need for fish in our diet. Inflammation is the root of many of our health issues. In fact, seven of the leading causes of death are due to chronic inflammation. Eating more fish, especially fatty fish such as salmon, trout, tuna, and mackerel, can help reduce inflammation. For more information about eating more fish, click here: Steps to Eating the Med Way: Change Your Protein.

Worried about the mercury – don’t be. Salmon is especially low in mercury. Salmon is a go-to in our house at least once a week. It is super easy to fix, try the following for an easy salmon dinner:

  • Heat 1-2 Tablespoons of olive or canola oil in a saucepan (it is better to use a regular pan as opposed to nonstick as they get hotter and allow you to get a good sear).
  • Place the salmon skin side up in the pan. You want to cook the side that will be facing up on the plate first.
  • Cook for about 4 minutes depending on thickness. The salmon will release from the pan when it is seared.
  • Flip and cook for a few more minutes until desired doneness.
  • Serve with a salad or roasted vegetables.

For more salmon recipes, please click here: Salmon Recipes.

 

How to Exercise When It Gets Darker Earlier (and colder!)

by Madi Johnson

The winter season brings shorter days and colder temperatures. But that doesn’t mean you can’t stay active! Plan ahead, consider alternative exercises, and be prepared to readjust your workout routine as we move into the winter season. The simplest adjustment I have made that has kept me active during the shorter days is the purchase of a tiny but powerful flashlight. This flashlight has allowed me to maintain my evening walks with my dog, and to feel safe while doing so. See below for a few additional tips to stay active during shorter days and colder temperatures.

exercise when dark

  • Purchase a flashlight. As I mentioned above, a small handheld flashlight is key to staying active when it gets darker earlier. Even if you leave the house when it’s light out, be prepared with the quick onset of darkness. Keep it in your pocket or purchase one with a wrist strap to easily carry. This one I grabbed in the check out line of Lowes for a dollar or two and it was worked great!
  • Choose well-lit streets and sidewalks for walking, jogging, or biking. Even if you carry a flashlight, be mindful of the light provided by streetlights along your route. Make sure you are in a safe area without a lot of traffic and move off to the side when a car goes by.
  • Dress in layers. Remember to stay warm and dress in layers – as you move more you can take the layers off as needed. Or, as it gets darker you can put more layers on as needed. Choose light colors that are easier to see in the dark or consider a reflective vest. Don’t forget gloves or ear warmers – you might leave the house with warm hands but soon hey might get chilly (especially if you have to carry a leash!).
  • Consider adjusting your schedule. Can you move your evening walk to a lunch time walk? Or instead of a 30 minute walk at night can you do a 20 minute morning walk and a 10 minute evening walk? Considering moving some of your activities to the daylight hours if possible.
  • Try Youtube videos or exercise apps. Exercise indoors with the help of Youtube videos or an exercise app. There are plenty out there to choose from with a variety of exercise options available – zumba, body-weight exercises, yoga, you name it.
  • Consider a month-to-month gym membership. If you are not typically a gym goer and are hesitant to sign a gym contract (usually for a full year), find a gym that offers a month-to-month style membership. That way, you can use as needed during the winter and then go back to your regular exercise routine when it gets warmer.

How do you like to stay active when it’s cold and dark outside? Share your tips and thoughts below in the comments.

Social Support: Helpful and Harmful Influences During the Holidays

by Kristie Hicks

Securing social support from the people around you is especially important during the holidays – Family, friends, and coworkers may negatively influence us by sneakily passing along that “extra cookie” or by offering too much of a certain dish or beverage at a party or potluck.

What other people say or do can be a helpful or harmful influence on the decisions we make – these statements or actions are known as social cues. Social support is a key component of everyday life, but also in achieving personal goals related to eating choices, being active and living a healthy lifestyle.

Harmful Social Cues

The office staff has a dessert day once a week during lunch for everyone to bring his or her favorite homemade treats for tasting.

Family or friends always bring a large amount of everyone’s favorite junk food during movie night.

The usual household routine is to lay on the couch and watch a few TV shows after dinner.

Helpful Social Cues

The sight of coworkers eating healthy snacks and lunches, and frequently sharing recipes.

Each month, the family plans a healthy potluck for dinner with a recipe swap and a fun group activity to follow.

 A family member or close friend checks in each day to schedule a time to walk or attend exercise class in the evening.

Continuous response to either harmful or helpful social cues develops a habit. The aim is to build more helpful habits than harmful habits, so that healthy eating and physical activity goals become easier to accomplish.

To be successful during the holiday season, inform your family, friends, and coworkers of your plan to maintain a healthy lifestyle and ask for support. If you really want to be held accountable, develop a buddy system and ask someone you trust to join you along your journey to a healthier lifestyle!

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How to Make Honey Almond Butter at Home

by Kristie Hicks

make almond butter at home

Are you a fan of almond butter? I am proud to announce that I tried almond butter for the first time and definitely pleased – Not only did I try it, but I also made a batch at home for my first taste test. The process was more straightforward than expected and I was successful. I could not believe how affordable, easy, and tasty this 3-ingredient Honey Almond Butter was.

Honey Almond Butter

Yield: About 2 cups

Serving Size: 2 Tablespoons

Ingredients

16 ounces unsalted almonds (1 lb or 3 cups)

1 teaspoon salt

1 tablespoon honey

  1. Place almonds, salt, and honey into a blender.

I intended to use a blender, but it encountered some last minute difficulties and opted for my food processor instead.

Note: This entire process took about 30 minutes to get completely smooth almond butter because my food processor does not have speed settings like a blender. Use a blender, as directed for a quicker process, but if you do use a food processor, just be patient!

  1. Starting on lowest speed, blend mixture until coarsely chopped, about 30 seconds to 1 minute.

At this point, I thought it might be necessary to add just a bit of oil to speed up the process in case my almonds actually didn’t turn into butter…Don’t worry, added oil isn’t necessary.

  1. Increase speed and blend about 1 to 2 minutes more until smooth paste forms, scraping down sides as needed.

Scraping down the sides during mixing is an important step. Since I used the food processor, I had to stop and do this about 4 times before the almonds started to crumble as shown in the picture above (about 15 minutes in).

  1. If you prefer a smoother, runnier almond butter, blend for an additional 1 to 2 minutes on high.

I thought about giving up but, FINALLY! Even though the process was much longer for me, I am satisfied with the final product.

  1. Using a spatula, scoop almond butter into an airtight plastic container and keep refrigerated for up to 4 weeks.

I have about 2 cups of almond butter now! The consistency is thicker than what I thought (not like my typical jar of peanut butter) because no oil was added. The almond butter is still soft and easily spreadable.

Nutrition Information

Calories: 170

Fat: 15g

Saturated Fat: 1g

Protein 6g

Carbohydrates: 6g

Fiber: 3g

Sodium 73mg

Sugars: 1g

Source: Cooking Light

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