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| Site Locations |
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Las Colinas Medical Center
6750 N. MacArthur Blvd #100
Irving, Texas 75039
Professional Nutrition Therapists, Inc.
13490 TI Blvd, Suite 102
Dallas, TX 75243 |
| Kathryn Fink, MS, RD, CSSD, LD |
Nutrition & Fitness Consultant
214-850-9573 |
| Belief & Motto |
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"There's always room for ice cream and chocolate!"
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| Dietitian Advice ! |
July 2009 |
Hello! 
July is National Ice Cream month, how fitting since my motto is "There's always room for ice cream and chocolate"!
Do you find it hard to balance your health goals and still have your treats and enjoy the holidays? It is key and essential to still have your favorite items like ice cream and chocolate yet strive to achieve health.
Remember, there is no quick fix. If you go on a plan that bans your favorite foods, this is a guaranteed recipe for failure, as this is not practical. Consider a consultation with me to assist you on staying with your health goals while still enjoying your treats.
In this issue you will find Tips for vacations and holidays to help you stay on track.
Kathryn Fink, MS, RD, CSSD, LD
Nutrition & Fitness Consultant
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Activity Tips
Try these tips as you vacation or during holidays to help you stay on track.
Start each day out with a walk, use this time as a time to see the new scenery. You may be surprised to discover some hidden treasures you may want to visit such as restaurants, boutiques, and coffee shops.
Check out the fitness center locations. Most hotels have a fitness center and typically have a special rate to go to a local full service fitness center (often half of the cost of the standard one day pass.)
Wear a pedometer to see how much activity you are truly getting. Many people are surprised they are not getting the steps they thought they were taking and/or can use this as inspiration to get more active.
Try going on a hike in nature. Many towns have some kind of hiking/walking trails that give you the opportunity to take advantage of the local flora and wildlife. You may be pleasantly surprised at what you will find.
Spend some time swimming in the pools.
Play a game of golf or hit some balls at the driving range.
Spend an evening going out dancing, especially if you don't have to get up early and go to work the next morning.
Look for unique fun filled activities, such as swinging into a pond on a rope swing.
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Nutritional Health Tips
Be aware of the different foods groups and choose accordingly!
Think about the different food groups and make sure you are getting items out of every group. If you don't think about your selections, you may look back and realize you have not had fruit or vegetables for a couple of days.
Traveling is a time when many do not get in enough water. Drinking only water at restaurants is a quick way to contribute to your hydration needs and save you money. Many people who do not follow their normal routine struggle with getting their usual balance of nutrients even more so.
Prepare ahead of time with essentials. Bring along your typical snack and breakfast items and a cooler. Not only will this encourage healthier snack selections, but will help save you money at the same time.
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Items to Bring & Purchase on Trip
Suggested items to bring and purchase when traveling!
Items to Bring:
- Toilet paper
- Water
- Napkins or paper towels
- Bags of my Favorite Fiber Mix (See below!)
- Pieces of fruit, pre-washed
- Nuts
- Individually packaged cheeses
- Water
Items to Purchase at Convenience Stores:
- Nuts
- Seeds
- Fresh fruit
- Yogurt
- Baked chips
- Sugar free gum
Fast Food Pics
- Subway 6" turkey or ham and veggie subs (watch out for the dressings) Hint, adding lots of vegetables provide moisture and decrease the need for extra dressings.
- McDonald's yogurt and fruit parfait
- Wendy's chili
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My Favorite Fiber Trail Mix
Prepare bags of this mix ahead of time for snacks at home and travel.
Ingredients:
1 sleeve of FiberOne original cereal
2 cups Kashi Go Lean Crunch cereal
1 cup raw almonds
Put all the ingredients in a bag or bowl and mix them evenly. Portion out ½ cup servings into small snack sized bags. This will assist in portion control, and it is easier to grab and go for a nutritious snack.
Calories 130
Total Fat 6g (healthy fat)
Trans and saturated fat 0g
Total Cholesterol 0g
Sodium 95mg
Total Carbs 23
Dietary Fiber 12g
Protein 5g
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General Travel Tips
A few basic reminders when traveling.
Take time to stretch during each fueling stop.
Bring along a good book on self help.
Make a trip out of town a time to regroup and revamp your mind and attitude.
Minimize caffeine and beverages for the inconvenient extra restroom stops.
Be extra diligent the day before and when you arrive at your destination to drink additional fluids.
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Newsletter Ideas
Suggestions!
What would you like to see in our Newsletter? Please send your ideas/suggestions for future articles to Kathryn.
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