Travel Tip #6 – Go Ahead…Take Candy From Strangers!

So how many of you tell your children to never take candy, or food, from strangers? I’ve said the same thing…many times. The thing is, when I’ve said it, I wasn’t really thinking about the food. I was concerned about some deviant using food as a bribe to get my child to do something he wouldn’t otherwise do. Now that we’re all adults, I say, “Going on a trip? Forget that old rule. Take food from strangers”!

Candy
Cherry Candy

I realize some of you are thinking I’ve lost my mind, so give me a moment to explain. I am not encouraging you to eat off a stranger’s plate, drink out of the same glass, or consume any item you do not feel complies with your necessary medical restrictions. With that in mind, let’s explore some of the opportunities travel offers for a change in menu.

When traveling to a foreign country, you may have no choice but to vary from your eating norm. If this is the case, there are many treats in store. First there are local people who may want you to sample their dishes. While they may be strangers, please consider the offer. This is the absolute best way to experience local food.

Next are the grocery stores or markets. Shopping in a different environment with unfamiliar products can be an adventure in itself. I often browse the aisles taking in the packaging and shelf arrangement as if perusing an art display. I spend a moment contrasting the number of items that look familiar from the number that seem different. I watch the shoppers. I try to grab a sense of their lives and develop a list of questions I may want to research about local eating habits or food culture.

In Australia, I find the packaged foods more familiar than foreign. Many of the brands are the same as those at home and the boxes vary only slightly. In the Netherlands, I am struck by the abundance of dark, heavy breads and the frequency with which our hosts offer us a stop for food. In New Zealand, I find the roadside fruit and vegetable markets a delight!

Bakeries and restaurants offer yet another view of both food and culture. There is nothing more beautiful than the fruit tarts displayed in the window of a bakery along Champs-Elysées in Paris. Sometimes I browse the shelves of a bakery even though I recognize I probably won’t be able to eat any of the products.  I love to see the offerings, take in the aroma of freshly baked bread, and bask in the warmth of the room. When I can do this with a cup of rich, dark coffee in hand, I am happy to wait for my gluten-free snack.

After browsing, you’ll be ready to consume. Here’s another opportunity to engage a stranger.  Ask some locals to tell you what or where to eat, then trust your instincts. If you don’t feel comfortable with a particular person’s advice, ask someone else. If two or three people mention the same hole-in-the-wall, it’s probably good.

Pork Loin
Stuffed Pork

When traveling closer to home, the same rules apply. Keep in mind that any time you enjoy a meal at a new restaurant in your city, you are accepting food from strangers so there’s no reason to be hesitant to try something new in a neighboring borough. I ate some of the best hummus I’ve ever tasted at a cigarette/gift store/restaurant with a sliding cage door in Memphis. My son recommends tacos served on the porch of a make-shift operation at a man’s house in Little Rock. A friend’s favorite barbecue sandwich ever was sold out of a Hot Springs man’s back door. People drive for an hour or more for a weekly fish fry on the grounds of a Stuttgart farm. None of these locations employ advertising other than word of mouth and none are to be missed.

Search online, look at reviews, and get an eating plan together, but don’t be afraid to ditch the plan on the advice of someone you just met. When you’re wiling to embrace the food offered by a stranger, you increase your chances of being pleasantly surprised.

Have any surprisingly good dining experiences you want to share? We’d love to hear them.

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Are Processed Foods Okay as long as They’re Gluten-Free?

A study is about to be released that will directly track back the cause of metabolic syndrome to the sugar we consume. Metabolic Syndrome is a combination of medical disorders that increase the risk of developing cardiovascular disease, obesity, high blood pressure, type 2 diabetes, and liver disease.*

You may respond to this news with a shrug thinking you’re immune to the problem because you limit desserts, don’t spoon sugar into your coffee, avoid soft drinks, and never touch a doughnut. Before you get too comfortable, take a moment to read the labels on the packaged gluten-free pizza, bread, rolls, muffins, scones, cornbread, bagels, tamales, chicken broth, deli meats, crackers, pretzels, seasoning packets, jams, jellies, and cereal that you eat along with the labels on your juice drinks and sodas. If you see the words glucose, dextrose, fructose, galactose, high fructose corn syrup, cane syrup, sucrose, maltose, or lactose then the food contains sugar.

If a label contains words like sorbitol, xylitol, mannitol, maltitol, lactitol, erythritol, isomalt or hydrogenated starch hydrolysates then the food contains sugar alcohols. Sugar alcohols are often found in foods labeled sugar-free. Even though they are not sugars, these items are carbohydrates and may trigger the same deleterious effects as sugar such as raising your blood sugar level.

If you employ a gluten-free lifestyle, none of these items will trigger the autoimmune response your body has to gluten. That makes them healthier for you than a gluten containing equivalent. It does not make them healthy.

According to the American Heart Association, the current recommended daily allowance of sugar in a healthy diet is no more than 6 tsp for women and 9 tsp for men.** That might seem like a lot of sugar if you’re eating it straight out of a spoon, but not like much at all when you drink a 12 oz soda even though the soda contains 8 tsp of sugar.

If you want to be as healthy as possible, you can carefully read labels making sure to add up all the sugars listed so that you don’t exceed the recommended number of teaspoons per day. Because most labels list sugars in grams, this can become a confusing and time consuming task. The easier thing to do is to phase processed foods out of your eating plan.

I’m not suggesting that you should never, ever eat a bowl of cereal, packaged pasta, or crackers, but if you make these rare treats rather than everyday staples, it will be much easier to keep your sugar consumption at a minimum. It will also facilitate lowering your sodium intake, and it won’t hurt your pocket book either since gluten-free convenience foods are often priced significantly higher than their gluten-containing counterparts.

lamb chops
Lamb Chops are Gluten-Free

Don’t worry about not having enough gluten-free choices when you phase out processed food. Fresh beef, pork, fish, seafood, poultry, dairy, vegetables, legumes, nuts, seeds, fruit, herbs, and spices have never contained gluten. By combining these ingredients you can make a seemingly unlimited number of delicious and healthy combinations.

More fresh food means less risk for Metabolic Syndrome. Let’s phase out that processed food, get out those aprons, and start cooking to thrive!
*For more information, see these resources:
http://www.nlm.nih.gov/medlineplus/metabolicsyndrome.html

Lustig, Robert. Fat Chance.; Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. New York: Penguin Group (USA) Incorporated, 2013. Print.

••http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp

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Let’s Talk Turkey

chili

 

Ever throw turkey burgers on the grill because you think they’re automatically healthier than regular burgers? Ever make turkey chili to appease a spouse who’s trying to lose weight? If you substitute ground turkey for ground beef in order to reduce the fat in your diet, but you also need to be concerned about calories, sodium, and cholesterol, you may not be making the best choice.

These days, general wisdom assumes that any white meat is healthier for you than red meat. Let’s see if a nutritional comparison supports that wisdom(1):

 

 

Ground Turkey 3oz, cooked                        Ground Beef 90% Lean 10% Fat                   Ground Beef 85% Lean 15% Fat

200 calories                                                     148 calories                                                           181 Calories

50% fat, 50% protein, 0% carbs                     51%fat, 49% protein, 0%carbs                      63%fat, 37% protein, 0%carbs

Total Fat 11.18g = 17%                                      Total Fat 8.4g=13%                                              Total Fat 12.6g=19%

    Saturated Fat 2.883 = 14%                              Saturated Fat 3.409g=17%                                Saturated Fat 4.927g=25%

Polyunsaturated Fat 2.747g                             Polyunsaturated Fat .389g                                Polyunsaturated Fat .364g

Monounsaturated Fat 4.159g                         Monounsaturated Fat 3.657g                        Monounsaturated Fat 5.506g

Cholesterol 87mg = 29%                                  Cholesterol 55mg=18%                                   Cholesterol 57mg = 19%

Sodium 91mg = 4%                                          Sodium 55 mg 2%                                             Sodium 55 mg=2%

Potassium 230mg                                              Potassium 270mg                                            Potassium 248mg

      Total Carbs 0%                                            Total Carbohydrate 0%                                      Total Carbohydrate 0%

Dietary Fiber 0g                                                Dietary Fiber 0%                                                   Dietary Fiber 0%

Sugars 0g                                                             Sugars 0G                                                                  Sugars 0G

Protein 23.27g                                                      Protein 16.8g                                                         Protein 16.25g

Vitamin A 0                                                          Vitamin A 0                                                           Vitamin A 0

Vitamin C 0                                                           Vitamin C 0                                                           Vitamin C 0

Calcium 2%                                                           Calcium 1%                                                            Calcium 1%

Iron 9%                                                                 Iron 10%                                                                 Iron 10%

The first thing you may observe is that all beef blends are not created equal.  Because the cost of leaner beef tends to be higher than either less lean beef or turkey, we must also factor in cost.  If budget is your primary concern, ground turkey is probably your best bet.

If your budget allows you to purchase leaner beef, then there are other factors to consider. Three ounces of ground turkey contains more calories and total fat grams than three ounces of 90% lean ground beef. The turkey also contains twice the sodium, a bit less iron and potassium, and 10% more cholesterol. Surprisingly, ground beef has fewer calories than turkey, but that’s partially because it has fewer grams of protein per ounce.

It seems the best conclusion we can draw is that your personal priorities will determine whether beef or turkey is healthier for you. If you need to limit sodium and cholesterol and reduce calories, choose the leanest beef you can afford. If you want to limit overall fat, then turkey is a better choice. Turkey is also a good choice when you want to increase the protein in your diet without increasing the saturated fat. Turkey will also be easier on your pocketbook…which can reduce stress…which can increase your health.

Now that you’re informed, you can enjoy your burger knowing you’ve made the very best choice for you whether you choose beef or turkey!

 

1)”Ground Turkey (Cooked).” Calories in and Nutrition Facts. N.p., n.d. Web. 15 Dec. 2012. <http://www.fatsecret.com/calories-nutrition/usda/ground-turkey-(cooked)>.

Travel Tip #5 – Preparing for the Unexpected Tummy Ache

I just returned from a business trip. Of course I followed all of my own advice while traveling. I carried food. I asked questions. I read labels. I avoided gluten, or at least I thought I did. And in spite of my best efforts, I got sick. Double sick. Not only did I get a cold that made clearing my ears on the flight back impossible, I also wound up with a whopping tummy ache.

Okay, really it was worse than that.  On Wednesday I got a tummy ache – the kind that’s severe and distracting. By Thursday morning, I wasn’t sure if I’d ever be able to leave the bathroom. Worse yet, I was staying with a friend who has slow drains. I must have spent a full two hours locked in the bathroom trying to get rid of the evidence. I had to get through the day and get on a plane the next morning. Yuck!

Luckily, old habits die hard. Once I left the bathroom, I blindly stuck my hand in my purse searching for the familiar blister packs of pink capsules. Yea! I found one with two capsules left. I quickly swallowed one with water and waited to see if it would be sufficient for the rumbling to diminish. Things calmed down enough for me to sleep away most of the day. The final one got me through two airplanes on the way home.

So what were those magic pink pills that I always have with me? CharcoCaps.

CharcoCaps
CharcoCaps

While I rarely have to take them anymore, these activated charcoal capsules became my constant companion a few years ago. I am so grateful I still had some with me on this trip. Available over-the-counter at many pharmacies, they are all-natural and can be used to treat stomach pain, excess gas, diarrhea, and indigestion. The best thing about them for me is that they begin to relieve my pain in less than 30 minutes.

As this trip proved to me yet again, you can be very very careful and still end up with a stomachache – especially if you have a food intolerance. From this point forward, I will deliberately carry the activated charcoal capsules I’m so grateful to have had hiding in my purse on this trip. Perhaps you’ll want to carry some too. Then you’ll be prepared for any unexpected tummy ache.