Category Archives: Uncategorized

How to Eat Healthy On Vacation

Vacation Tips for Eating Well: Indulging Wisely Without Guilt

by Brooke Douglas RD

How to eat healthy on vacation is a challenge.  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 inRome, 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 inRome, 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.

If you would like to schedule a nutrition consult, contact Brooke at Nutrition Authority or call 253-227-8284. Let a ‘Registered Dietitian’ help you clear up any nutrition confusion you may have. Brooke can personalize a ‘nutrition lifestyle plan’ to meet your specific needs. Most insurance is accepted.

Also Enjoy:

Healthy Snacks for the 9-5’er.

AFIP Closure a Sad Time for U.S.Health Care

I always think of the AFIP, Armed Forces Institute of Pathology, as the final word in any difficult anatomic pathology case. As a medical student in the 1970’s, and as an Army physician in the 1980’s the AFIP was the final word on any diagnostic pathology question.   Microscope slides were sent to the AFIP whenever there… Continue Reading

Amoebiasis: 100,000 Deaths a Year and Counting

Human amoebiasis is primarily a disease caused by the single cell organism Entamoeba histolytica, and remains a huge public health problem in areas of the world without good infrastructure for human waste sanitation and clean drinking water.  There are an estimated 100,000 deaths (WHO estimate) annually from amoebiasis, although the vast majority of persons who… Continue Reading

A Simple but Enhanced Combat Helmet

Here is a low tech idea for prevention of the “signature injury” of the Iraq and Afghanistan Wars, traumatic brain injury.  This article in the LA Times discusses how a minor change to the size and padding of the soldier’s helmets could significantly reduce the transfer of traumatic explosive forces to the brain.  Let’s hope… Continue Reading

Eat Five a Day

Brooke is back after a month when I goofed up and didn’t get her first of the month post up is Brooke Douglas of Nutrition Authority with help to get us to eat 5 a day, fruit and vegetable helpings that is. It seems appropriate that Brooke who regularly contributes is the author of the… Continue Reading

A Stuttering Oscar Winner

Hollywood has a long history of making great movies about special people with medical conditions. This year a stuttering king, but from Rain Man about Autism to The Elephant Man about neurofibramatosis Oscar nominated films are often about medical conditions.  As I watched the Academy Awards last night and remembered how much I enjoyed watching… Continue Reading