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We have a wonderful article by our Guest Cole Millen who has picked up some wonderful tips from her travels. With Summer and travel season quickly approaching these incredible tips come just at the right time. We are very fortunate to have Cole Millen sharing these healthy tips with all of our readers. Thank you very much Cole for providing us all with such fantastic information.
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Eating Healthy on Vacation
By Cole Millen
Avid Traveler & Foodie Extraordinaire
When getting ready to go on vacation, you may begin to worry about the potential weight that you might gain. The fact that you worked so hard to lose those pounds before your big trip makes the thought of gaining them back even more horrific! Eating while on vacation does not have to be a nightmare. There are several tips that you can follow in order to ensure that those pounds will stay off.
Most of the unhealthy eating during a vacation begins before you even reach your destination. Whether flying or driving, there are many temptations that may jump out at you. If you are flying to your destination, try and eat a healthy meal prior to your flight. This will help you remain full during the flight. If you are in need of a quick snack before your flight, oatmeal is known to get rid of hunger and give you a full feeling. Another tip to keep you full while on your flight is to drink plenty of water. Most of the time when we feel hunger, it is actually our brain telling us that we are thirsty. So the next time you begin to experience a slight hunger, drink a bottle of water to help rid that feeling.
If you are choosing to drive to your destination, you will pass many fast food restaurants during your drive. Though these fast food restaurants may seem tempting and convenient, opting to pass by them without stopping will be the best choice to make. Eating unhealthy during your drive can make you feel sluggish, especially since you will not be physically moving most of the time. It is best to pack a healthy snack for the drive, such as almonds, a sandwich or hard-boiled eggs.
What is often overlooked is the trouble to staying healthy at a hotel. First, just say no to the mini bar in your hotel. You will save money and calories from the junk food that is stashed there. Once you finally arrive at your destination, stop by a local grocery store and pick up plenty of healthy snacks to take to the hotel with you. Be sure to ask hotel personnel that know the area well for restaurant choices for healthy eating options. Be sure to ask them what type of foods the restaurant serves, since that person’s idea of healthy might be different from yours.
These risks are very often avoidable by doing a little research prior to booking your trip. In my experience, consumer reviews regarding hotels and restaurants are the best way to truly determine the good from the bad. On a recent trip I found a site that had different reviews for hotels in Las Vegas regarding the amenities offered, restaurants within and nearby, as well as facilities. This was extremely helpful in finding the right hotel for my healthy lifestyle and ultimately led to me booking a hotel with a complete gluten free restaurant within!
Once you reach your destination, there will be many restaurants surrounding you. So many options to choose from makes it hard to single out the ones that are healthy. Regardless of which restaurant you choose, though, you can always find something to fit within your dietary needs. When choosing a chicken dish, tend to stay away from any description that includes the word fried or breaded. Instead, look for code words such as baked, broiled or stir-fried. These types of cooking methods tend to have less fat and carbohydrates then the other options. When choosing a side to go with your entrée, why not choose a vegetable instead of French fries? If you do not want to miss out on a potato, go for the baked potato instead. In order for the baked potato to be healthy, though, it is important to not smother it with sour cream and butter. All you really need would be a dash of salt and pepper in order to enjoy this healthy alternative.
Going on a vacation does not have to mean gaining weight. It is very possible to enjoy your time away from home without having to indulge in unhealthy foods. Your body, and taste buds, will both be happy from the health conscious choices that you make.
Arugula & Turkey Peppered Quinoa
Serves: 4Ingredients: 13
Time: 25 Minutes
Fast, Fresh & Delicious
Ingredients:
1lb Ground Natural Turkey Breast No Hormones or Steroids2 Cups Organic Red Quinoa, cooked
1/2 Cup Organic Arugula
1/2 cup Organic Tomatoes, diced
1 Avocado, sliced
1/2 Cup Organic Carrots, shredded
1/2 Organic Bell Pepper, diced fine
1 Organic Onion, chopped
1 Clove Organic Garlic, minced fine
1/4 Cup Organic Cilantro, diced
Sea Salt & Pepper to taste
Organic Corn Tortillas
Directions:
Cook quinoa according to package directions 1 cup quinoa to 2 cups water ratio. When quinoa is halfway through cooking take medium skillet on medium heat. Add garlic and 1/2 onion minced fine. When onion and garlic are translucent approximately 3 minutes add ground turkey breast, bell pepper, and 1/2 cilantro chopped fine. Cook on low heat. When quinoa is done add to turkey mixture. While turkey and quinoa are cooking wash, slice, and dice onions, tomatoes, avocado, carrots and arugula. When turkey quinoa mixture is done season with sea salt and pepper to desired flavor profile. Then dress your taco with your fresh toppings. If you like you can top with some fresh Parmesan or Nutritional yeast for a zesty addition. Although they are just delicious as is you can also top with salsa.
Note:
These can be eaten as a salad without tortillas, put into a burrito, taco or eaten naked. We love to use the leftovers and make additional dishes for lunch like bowls top a salad or roll up in a wrap. These are super healthy, low fat, and very delicious for the whole family. Great for kids as you can get them involved in the toppings.
Optional: If you like spicy add one whole jalapeno minced to the turkey. No seeds equals mild, with seeds equals HOT!
Time: 5 Minutes
Yield: Serves 2
7 Ingredient Recipe
Ingredients:
3 Egg Whites, scrambled1/2 Avocado, cut up into pieces
1/4 cup onions, diced
2 Medium mushrooms, sliced
1/4 Cup yellow or red bell pepper, chopped
1/4 cup Arame, soaked and drained
1/4 Cup almond or soy milk
Directions:
In medium hot skillet sautee onions, mushrooms, peppers. Once hot and nicely sauteed add arame and egg whites. Allow to cook for 2 minutes then flip and cook on other side for 2 minutes on medium heat. Plate and top with avocado.
Note:
This is a super healthy and quick meal for breakfast, lunch or dinner. It is loaded with great nutrition, and very inexpensive. I love to make this served with quinoa and, typically enjoy topping it with some hot pepper flakes. You can add spices to season it just as you like.
How to Make Plant-Based “Milks”
By Tess Masters
You can make a variety of plant-based “milks” by blending raw nuts, seeds, and grains with water. Almonds, cashews, macadamias, Brazil nuts, hazelnuts, pecans, pistachios, coconuts, soybeans, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, sacha inchi seeds, flaxseeds, quinoa, millet, rice, and oats can all be liquefied into delicious milks. Homemade milks are fresh, free of additives and preservatives, and you can completely control the integrity of the product: the quality of the ingredients, the sugar levels, and the texture.
“Milking” raw nuts, seeds, and grains is quick and easy. Here’s how to do it:
SOAK nuts, seeds, or grains by placing in a bowl with filtered water and a pinch of sea salt. Different foods require different soak times. Get my recommendations for soaking times here. Soaking removes enzyme inhibitors, improves digestibility and nutrient bioavailability, and helps everything blend more easily. Rinse thoroughly and drain.
BLEND with filtered water. A high-speed machine like a Vitamix is preferable to really pulverize the mixture. A 1:3 ration of nuts/seeds/grains to water generally yields good results. I start with 2 cups of water and gradually add more water until I get the taste and consistency I like. Blend for about 1 minute. This can warm the mixture. Chill in the fridge, or blend with ice to consume immediately.
SWEETEN the milk to taste with pitted dates, stevia, maple syrup, agave, honey, coconut sugar, etc. You can also add 1 teaspoon of vanilla extract to boost flavors, and 1 tablespoon of NON-GM soy or sunflower lecithin and coconut butter to emulsify ingredients. You can also jazz up your milks with raw cacao, fruit, cinnamon, nutmeg, or anything else that tickles your fancy.
STRAIN Some foods like cashews, macadamias, and pecans yield smooth milks. However, with most other foods, like almonds, you will get some texture. You can enjoy this fibrous milk, or strain it for a smoother, more commercial-style blend. Place a nut milk bag over a large container, pour the milk in, and gently squeeze the bag until all liquid has passed through. You can repurpose the pulp as a body scrub by mixing with some coconut oil, or dehydrate it for use in cookies, crusts, and crackers.
ENJOY Most milks will keep in the fridge in a sealed container for two or three days. Freeze any leftovers in ice cube trays for use later. Homemade milks can separate when stored. Just shake or blend again before drinking.
Basic Plant-Based “Milk”
Makes 3-4 cups milk
Ingredients
1 cup nuts, grains, or seeds
3 cups filtered water
3 Tbs. raw agave, maple syrup, raw honey, coconut sugar, stevia, or 3-4 pitted date to taste
1 Tbs. coconut butter (optional, for texture)
1 Tbs. Non-GM soy or sunflower lecithin (optional, to emulsify and add creaminess)
1 tsp. natural vanilla extract
Pinch of Celtic sea salt (optional, to bring out flavors)
How To:
1. Soak nuts, grains, or seeds for desired time. (Get my recommendations for soaking times here.)
2. Drain nuts, grains, or seeds. Rinse, and then place in blender with 3 cups filtered water. Add remaining ingredients, and blend on high until fully liquefied, about 1 minute.
4. If consuming immediately, add a few ice cubes to cool milk.
5. Strain with a nut milk bag, if desired. Milk will keep for two days stored in a sealed glass jar in the fridge.
Roasted Squash and Kale Salad
Photo by Quentin Bacon
Ingredients
- 1 butternut squash
- 2 tablespoons olive oil
- 3 tablespoons agave
- 1/2 teaspoon salt
- 1/3 teaspoon pepper
- 1 pound kale, thinly sliced
- 1 cucumber, peeled and julienned
- 1/4 cup thinly sliced red onion
- 2 teaspoons low-sodium tamari
- 1 tablespoon fresh lime juice
- 2 teaspoons sesame oil
- 2 tablespoons creamy peanut butter
- 2 teaspoons fresh ginger
- 1 tablespoon water
Directions:
Preheat oven to 400°. Peel, seed, and cut butternut squash into 1-inch chunks. Toss with olive oil, salt, and pepper; bake for 25 minutes. Remove from oven; cool. Toss with kale, cucumber, and red onion. In a blender, purée low-sodium tamari, fresh lime juice, sesame oil, agave, creamy peanut butter, fresh ginger, and water. Drizzle salad with dressing; serve.
 Credit: Istockphoto/Health |
What is a superfood?
Though there is no legal or medical definition, superfoods are nutrient powerhouses that pack large doses of antioxidants, polyphenols, vitamins, and minerals. Eating them may reduce the risk of chronic disease, and prolong life, and people who eat more of them are healthier and thinner than those who don’t.
Zuchinni Basil Rolls
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Ingredients
- 3 small zucchini, cut lengthwise into 1/4-inch-thick slices
- 1 tablespoon olive oil
- 1/8 teaspoon salt, plus more to taste
- 1/16 teaspoon of freshly ground black pepper, plus more to taste
- 1 1/2 ounces fresh goat cheese
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon fresh lemon juice
- 2 cups baby spinach
- 1/3 cup basil leaves
Directions
1. Preheat grill or grill pan to medium. Discard the outermost slices of zucchini; brush the rest with oil on both sides. Sprinkle the zucchini slices with salt and pepper. Grill until tender, about 4 minutes per side. You can prepare the zucchini a day ahead and store it in an airtight container in the refrigerator. In a small bowl, combine the goat cheese, parsley, and lemon juice, mashing together with a fork. Put 1/2 teaspoon of the cheese mixture about 1/2 inch from the end of a zucchini slice. Top with a few spinach leaves and a small (or half of a large) basil leaf. Roll up and place seam side down on a platter. You can make these up to a day in advance; store in an airtight container in the refrigerator.
Note:
These bright-green creations make the perfect appetizer to serve at a party.
Full of flavor and zest, grilled zucchini roll-ups are sure to impress guests, especially when you confess that each serving is only 80 calories.
Eating Orange Foods For the Health Benefits
 Credit: Andrew McCaul |
Power up with orange
Orange and yellow foods like sweet potatoes, squash, carrots, squash, cantaloupe are loaded with healthy carotenoids like beta-carotene, a type of vitamin A that boosts your immune system.
Avocado Cilantro Soup
 Credit: Andrew McCaul |
Ingredients:
1/4 cup Cilantro
1/4 cup parsley
1 Teaspoon of olive oil for drizzling
1/4 cup green onions
1 Cup low-sodium vegetable broth
1/2 cup peas
1 avocado skin and pit removed
1/2 cup plain fat-free yogurt
Sea Salt and black pepper to taste
Directions:
Take all ingredients and blend together until smooth. Drizzle and top with olive oil.
Note:
This fast nutritious soup can be whipped up in 4-5 minutes. As there is no cooking required it make a fast meal when your in a rush without sparing the nutrients you need to fuel your day.
Calories: 191
