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"Dr. Ann has been invaluable to our administration's effort to encourage people to make healthier choices in their day-to-day lives. Far too many people in our state eat the wrong things and don't get enough exercise, leading to a host of health problems that could be prevented. Dr. Ann is a key part of our work to change those trends."
-- Mark Sanford, Governor, South Carolina
"Dr. Ann’s passion and knowledge about improving our health and well-being are contagious. She is a terrific speaker who motivates while she educates."
-- Samuel E. "Sandy" Beall, Chairman and CEO, Ruby Tuesday, Inc.
"I have heard many experts talk about nutrition and exercise over the years and she is by far the most inspiring speaker I have ever heard."
-- Steven C. Cole, President and COO, Support Services Alliance, Inc., An Excellus Company
"My folks loved the message and the messenger. Dr. Ann presents wellness and a healthy lifestyle with unrivaled passion and energy. She makes you want to swear off french fries for the rest of your life."
-- Art Lucas, Founder and President, The Lucas Group
"A presentation by Dr. Ann is a must for the successful start of any company’s wellness program. Her clear, concise and energetic delivery of crucial health information has enabled us to establish a wellness culture throughout our entire organization."
--Tim Simmons, Chairman and CEO, Security Federal Bank
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Wellness Travel: Tips for Eating Right when you Travel
Even
wellness travel means dining out and dining out comes with a host of
forces that can work against you on the wellness front. Take advantage
of the following guiding principles to transform this high risk eating
endeavor into one that provides sensory pleasure without sacrificing
your health or sabotaging your waistline.
Eat
out, but eat smart during your wellness travel by adhering to the
following strategies:
- Avoid
the “Great White Hazards” (white flour products,
white potatoes, white rice)
- Request
that bread not be brought to your table, or have it removed as you sit
down.
- Ask
for vegetables, beans or salads to replace white rice, potatoes and
pasta sides.
- Avoid
pasta entrees.
- Always
substitute whole grain bread for white bread when available.
- Control
Your Portions (your biggest challenge)
- Request
that your server package half of your meal in a take-home box before
you are served.
- Have
an appetizer as your main dish.
- Split
an entrée with your dining partner.
- Request
a smaller portion.
- Avoid
large buffet lines and all-you-can-eat restaurants. Studies
show the more quantity and variety available to us, the more we eat.
- Rein
in Your Appetite – the hungrier you are, the more you eat.
- Eat
a light and healthy snack an hour before you are to dine. An
apple or a small handful of nuts are an excellent choice.
- Have
a side salad or a broth/tomato based soup as a starter.
Studies confirm that you will eat less of the entrée meal if
you do this.
- For
more on this topic, check out my free, video tip "Reining
in Your Appetite."
- Eat
as Many Fruits and Non-Starchy Veggies as Possible
- Studies
confirm that
these foods, because they are “big” in volume from
fiber and water, quite literally “fill your tummy
up” while providing a relatively low number of
calories. The name of the game is “bulking
up” meals with as many healthy, yet low calorie fruits and
veggies as possible.
- Consider
entrée salads.
- Choose
appetizers that provides fruits and/or veggies.
- Ask
for extra vegetable sides or a double order of a veggie side.
- Do
Your Fats Right!
- Request
that your foods be prepared in canola or olive oil
- If
not available, request that all butter, sauces, dressings and gravy be
put on the side so you can control the portions.
- Avoid
“hearty sauces, deep-fried, creamed or crispy”
appetizers or entrees. This wording almost always means big
doses of unhealthy fats.
- Avoid
fatty cuts of red meat – burgers, meat loaf, bacon, ribs,
sausage ect.
- Beware
of Liquid Calories
- Excess
calories from beverages, especially sweetened beverages like tea, sodas
and fruit drinks mount very quickly. Unfortunately, studies
show that liquid calories do not have the appetite suppressive effects
provided by the equivalent amount of solid food calories and are
particularly fattening.
- Limit
alcohol to 1 drink. A glass of red wine is the healthiest
choice. Alcohol has a disinhibiting effect and increases the
likelihood of dietary indiscretions.
For
more in-depth guidance on eating right during your wellness travel, get a copy of my "Eat
Right for Life!"
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