Healthy Eating While Vacationing

By: Jackie Amende, MS, RDN, LD, University of Idaho FCS Extension Educator

If you are road tripping or traveling abroad to a new and exciting place, you can still enjoy all the fun foods that come with traveling without compromising your healthful eating plan. Here are some tips for your upcoming summer vacation:

  • Focus on portion sizes. You don’t have to avoid those new and exciting foods that come with traveling. Share large food portions with your travel partner or go with the small size for just yourself.
  • Keep your regular meal times on vacation. It can be easy to graze on food all day while on vacation but try to stick with your usual eating pattern.
  • Watch what you’re drinking. Focus on water or other unsweetened beverages. Skip the sweetened and various adult beverages which are often loaded with unnecessary calories.
  • Pack non-perishable foods with you. Dried fruit, nuts, and pretzels make for relatively healthy snacks that are nutrient-rich. These non-perishable foods are perfect for a quick snack to satisfy you until your next scheduled meal time.
  • If you are road tripping, pack a cooler with fresh pre-cut vegetables and fruits. Try slicing some bell peppers and cutting up some celery sticks. In addition, keep whole fruit or sliced fruit ready to go.
  • Be physically active! Get outside and walk to enjoy the sites where you are vacationing. If you are on a road trip, schedule frequent stops where you can get out, stretch your legs, and take a short walk.

With these healthful eating tips, food safety is still a priority, especially if you’re road tripping. Bringing perishable foods with you like meats and cheeses may cause some unwanted foodborne illnesses if these items are not stored properly. Don’t store perishable foods unrefrigerated for longer than 2 hours. If stored in a cooler, make sure coolers are 40 degrees or cooler. In addition, don’t leave your cooler directly in the sun or in the trunk of your car on road trips. Putting the cooler in the backseat of the car will generally be cooler than the trunk. Finally, keep hand sanitizer or moist towelettes with you if you don’t have access to a restroom to wash your hands before and after eating. Now, enjoy your trip!

Want to learn more about healthy eating and/or food safety? University of Idaho Extension teaches many classes and programs in the area, like Eating Healthy on a Budget, Nutrition for Healthy Aging, Diabetes Prevention Program, Dining with Diabetes, and more. Check out the Canyon County UI Extension website at https://www.uidaho.edu/extension/county/canyon/family-consumer or call 208-459-6003 for more information.

Please like & share:

Care for Your Colon!

Colorectal cancer is preventable and treatable when detected early. There are certain risk factors that affect a person’s chance of getting cancer. Different cancers have different risk factors. Some risk factors cannot be changed, such as a person’s age or family history. Other factors can be controlled to minimize a person’s risk for getting cancer. There are six factors that have been linked to colorectal cancer.

1. Eat a Healthy Diet: A diet high in vegetables, fruits, and whole grains has been linked to decreased risk of colorectal cancer. Add a variety of vegetables and fruit to your daily diet. Replace refined grain products made with white flour with whole grains like oats, spelt, and whole wheat.

2. Stay Active: Regular physical activity can significantly lower your risk of getting colorectal cancer. Adults should get at least 150 minutes of moderate physical activity each week. It all adds up, so it’s okay to start small by adding just a few minutes of movement at a time.

3. Watch Your Weight: Being overweight or obese increases your risk of getting colorectal cancer. Eating a balanced diet and staying physically active can help you reach or maintain a healthy weight.

4. Don’t Smoke: Smokers are more likely than non-smokers to develop and die from colorectal cancer. If you smoke and you want to quit, see the American Cancer Society’s Guide to Quitting Smoking or visit Idaho’s ProjectFilter.org.

5. Limit Alcohol: Colon cancer has been linked to heavy drinking. It is recommended to limit alcohol to no more than 2 drinks a day for men and 1 drink a day for women. A single drink amounts to 12 ounces of beer, 5 ounces of wine, or 1½ ounces of hard liquor.

6. Get Screened: Screening tests detect cancer before symptoms develop. Colon screenings often find growths called polyps that can be removed before they turn into cancer. The American Cancer Society recommends that individuals over 50 years old get screened for colorectal cancer. Depending on family history and other risk factors, there are a variety of tests that screen for colorectal cancers. Talk with your doctor to learn more.

Learn more about colorectal cancer and prevention…

 

Please like & share:

Mom was right.

You are what you eat. That thought goes through my mind while lying in bed after a “bad eating day” when everything I ate seemed to miss the mark. The awful truth, we really are what we eat. Our Moms were right.  The bottom line is the nutritional content of what we eat determines the composition of our cell membranes, bone marrow, blood, and hormones. Oh-oh! Some of us may have Cheetos intertwined in our cell membranes…just sayin.

Its scary to think our medical destiny could be determined more by our forks and our feet than by anything else! One option is “clean eating” but it requires that you train yourself to read ingredient and nutrition labels. The fewer the ingredients and the closer to “whole” a food is, the better it most likely is for your body. Check out these resources…

Think about treating your body like the high-performance machine it is. Feed it the right fuel. You won’t be sorry!

Please like & share:

Damage control?

Damage Contorl

“I love the holidays but I want to practice damage control this year…” my coworker stated as she left my office. It sounds fairly clinical, but it’s true. The magic of the Season can lead one down the path of destruction and compromise! What gets compromised? – nutrition, budget, sleep habits, exercise, YOU! I did a quick review of my last two weeks. I traded away two trips to the gym to finish holiday house decorations. I traded away at least three trips to the grocery store for after-work holiday get-togethers. Tonight I am trading sleep time and relaxation to get the holiday cards written. UGH!

There’s hope – you can stop the madness. Practice damage control…

Share what you do for damage control during the Holidays

Please like & share:

Ready for fall cleanup?

Fall Clean Up

I spend lots of time in September/October getting the house ready for fall and winter. As I was struggling to clean the rain gutters this weekend, it occurred to me I should be putting equally as much time into fall cleanup and winter prep for my body…you know, a little medical self-care. At the very least, I should have a plan. Do you have a winter plan? Here are some ideas to get you started:

Make your list; take good care of you!  Go into winter feeling good; you’re much more apt to have a healthy spring.

What’s your plan to prepare your body for winter?

Please like & share:

Put a little heart in your day.

Heart Health

There are many day-to-day things I take for granted. My heart is one of them. I met my heart last summer during an echocardiogram. I was amazed. I could see it and hear it. I watched the blood flow in and out. It was a bit like meeting a best friend, but a friend I had ignored for some time. That afternoon I took my heart to the gym. We “talked” in the car on the way over about stress and nutrition – and mostly about the “e” word – exercise. I vowed to pay more attention, and I have. So, how’s your relationship with your heart? It’s American Heart Month and a perfect time to renew that friendship. You can start by using some of the great tips on Heart Health.  Attend one of the heart health workshops this month. Get your cholesterol checked. Don’t just sit there; put a little heart in your day. February is a good month to re-kindle your friendsship with your heart.

Please like & share: