Megan Nechanicky

I spent last past week traveling, with the majority of my time spent in a hotel right outside of the Disneyland Park in Anaheim, CA. I must say, even with all the training I’ve had in nutrition, it is truly a challenge to eat healthy while on the road. Since I spent this trip with soon-to-be dietitians, I wanted to share the tricks-of-the-trade (or the things I saw all of us doing) to try and maintain normal eating habits while in the land of magic and pixie dust.

Soon-to-be Registered Dietitians dining out in Disney.

1. Make a grocery store run— On day 2 of the conference, one of the girls had a PB&J sandwich in a Ziplocked bag, an apple and whole wheat pretzels. It looked nothing like the unhealthy food we were offered at the hotel. When I asked where she got it, she said she stopped at the local grocery store the first day.  Stopping by the local grocery store is a great way to have food on hand and not eat out breakfast, lunch and dinner.

2. Doggie-bag dinner— After struggling to find lunch on the first day due to limited time and transportation, many of us decided to save half our dinners to eat for the lunch the following day. Not only does this reduce the amount you eat for dinner, but also ensures you have a meal the next day. We found a microwave in the hotel convenience store/gift shop and nuked leftover dinners for lunch.

3. Use the mini-fridge— Stock the mini-fridge with your own foods. Whether purchased at a local grocery store or leftovers meals—stock healthy foods and beverages such as pre-cut fruits & veggies, yogurts and water bottles.

4. BYOB Bring your own bottle—reusable water bottle that is. Almost every girl on the trip had brought along their own bottle and continuously filled it up from water coolers the hotel offered or water fountains. This ensures proper hydration, even while potentially being dehydrated by long plane rides and climate changes.

Have a lot on your plate these days? Ever wonder how you can make diet changes with so little time to focus on it? Since March is National Nutrition Month, I thought I’d give one of my favorite nutrition secrets.  The question I’m asked most often is, “how do I lose weight?” So if you’re wondering this very question and don’t have time to revamp your entire diet, this tip is for you!

 
To lose weight you must consistently eat fewer calories than you burn. To eat less calories, simply reach for a smaller plate. I know this sounds easy and it is, remember it doesn’t have to be a constant struggle to be at a healthy weight.  This tip, if followed, will produce big weight loss results.

 
Dishware has always been important in my families dining experience. I have a Martha Stewart-inspired Mom who is always switches her dishware every season and/or holiday. She has a whole basement storage room filled with boxes labeled “Valentine’s Day”, “Christmas”, “Summer”, “Easter”, etc. and filled with themed plates, bowls, glasses and mugs. They’re all beautiful, and I’ve become accustomed to eating on continually changing dishware. The one constant in my dish selection is always choosing the smaller sized plate, bowl, glass or mug.

A sampling of some of the Nechanicky dishware.

I usually eat ice-cream in a very small cup or pasta in a cereal-sized bowl. These are two foods must people eat in large quantities and can add up to a lot of calories.  I’m still working with my family on this very concept, and certainly my Mom who currently loves her Easter polka dotted plate. Try out this tip for the month of March and see if you’re stepping up to the plate (or scale) a little lighter.

My favorite de-stressor.

Give a heartfelt gift to yourself or loved one this February 14th. Here are a few heart-healthy suggestions:

 
1. Heart-Healthy Breakfast- Start your day with a bowl of oatmeal topped with fresh berries, slivered almonds and a touch of brown sugar. Whole grains (oatmeal) and omega-3 fats (almonds) are known to be heart-healthy foods.

 
2. Heart De-Stresser - Relieve your stress level by taking a timeout. Plan a vacation, weekend getaway or just some time to breathe.  Not everyone has the time or funds to take a vacation, but just a simple Starbucks chai tea does the relaxation trick for me.

 
3. Heart Pumper- You have to work your heart to keep it strong. This February challenge yourself to find a new exercise routine—join a class such as yoga, dance or tennis. Need someone to help you get started? Schedule a few sessions with a personal trainer who can design a workout plan for you.

 
4. Heart’s Desire- It’s not truly Valentine’s Day without chocolate. To add a healthy twist, make your own dark chocolate-dipped strawberries. Dark chocolate has been shown to be good for the heart and you certainly can’t go wrong with all the vitamins and minerals in berries.

 
Your heart is the most important muscle in your entire body so take great care of it this day and every day.

My new favorite food product to hit supermarket shelves is Wallaby’s Greek yogurt. I’ve been a big fan of their yogurts for some time—I love the smooth texture along with the great rich taste. I throw one in my bag as I head out for work  and top with granola for a quick and healthy lunch. Try one of their four flavors or just try them all— you'll love them too!

Buddy enjoying the snow.

I spend last weekend in New Jersey with family celebrating my Grandma’s 90th birthday. When I arrived, I met Buddy, my cousin’s dog. I had always heard about Buddy, but was speechless when I walked in the house and saw Buddy for the first time. Buddy is suppose to weigh between 60-70 pounds and currently weighs in at 150 pounds. In people terms he would be classified as “morbidly obese”.

Granted Buddy is an older dog, it is was painful to watch him stand on all four legs and move around the house. It was obvious he preferred to spend the day laying around, watching the football games with my relatives and sleeping. Who would blame him when he has to move so much added weight? Carrying an additional 90 pounds around all day would slow the most conditioned athlete down to a shuffle.  The entire family talked openly about Buddy’s weight problem and I was told Buddy loves Jersey bagels. Jersey bagels are amazing, but shouldn’t be eaten daily and certainly not as dog food.

The thing that struck me the most was realizing how much my cousin loves his dog. He would do anything to care for Buddy, however some of the very things he’s doing out of love are causing him to have a shorter life.    I challenged my cousin to get Buddy moving and the next time I visited I wanted to see slimmer Buddy and not a “stuffed Buddy”. My wish for Buddy would be to give him the opportunity to do the things dogs love must—taking long walks, running, and chasing tennis balls.

Oftentimes we show love for our children, friends and spouses by preparing huge unhealthy meals. I challenge you to show your love in healthy ways that will keep the people you love most around for years to come.