Athletic-Minded Traveler

Maybe it’s because we just completed a post about healthy eating for kids, or maybe it’s because we just love cookies, or maybe it’s simply that we get excited when we find a treat that tastes good and has sensible nutrition properties.

This is not a new topic for the Team. Not long ago, we posted a healthy cookie comparison. We have another pick to add to our athletic-minded traveler list and it comes from Trader Joe’s.

The bite-size Whole Grain Chocolate Chip Cookies are made with 100% whole wheat and contain an impressive 3 grams of fiber per 8 cookie serving. Brown sugar is the first ingredient and the cookies are sweet, but flavorful. An 8 cookie serving (28 grams) has 130 calories, 6 grams total fat (2g saturated), 7 grams of sugar and 2 grams of protein.

Bottom Line:
We like the little cookie approach. Two are enough — You certainly don’t need nor crave all 8. And for the kids, it’s an easy way to keep the serving size in check. Also, unlike those little Chips Ahoy “thin crisps”, these taste like cookies!

The sugar content is actually very reasonable. If you eat a full 8 cookie serving, seven grams of sugar is pretty low as compared to kid-marketed energy bars, other cookies, and even many cereals. I was recently shocked by the tiny Cascadian Farm chocolate chip chewy granola bar’s 12 grams of sugar! And for its 35 gram serving (only slightly larger than the cookies). it had a measly 1 gram of fiber and 2 grams of protein. I’d rather give my child the cookies!

** They are not vegan and contain eggs.

The Wall Street Journal (March 2nd, 2010) had a very informative piece about guarana, a highly caffeinated plant from South American that is used in a variety of products such as energy drinks, dietary supplements, herbal tea, beef jerky, and candy.

Bottom Line:
The science does, somewhat, back up claims that guarana can boost energy, mood, and brain function and even promote weight loss. The energy, mood and brain function boosts were better than what would be expected from caffeine alone.

BUT:
1. If you have ANY sort of heart issue, stay away. One woman with the heart condition mitral valve prolapse died after consuming a guarana containing energy drink.

2. Weight loss ONLY occurred using guarana with other products.

3. Few studies have been performed and just how much of an extra boost guarana may yield over caffeine is unclear.

4. Pay attention to the caffeine content in any guarana containing product. Keep in mind that an average 8 oz cup of coffee has approximately 100-130 mg of caffeine. Some guarana products can have as much as 350 mg or more. Be wary of syrups.

For example one package of “Perky Jerky”, which is marketed as caffeinated beef jerky, contains approximately 120 mg of caffeine, along with 180 calories and 22 grams of protein. But keep in mind that a “serving size” is 1 oz. One 8oz Red Bull or original Rock Star has 80 mg of caffeine. (8 oz of Starbucks yields 165 mg.) Perky Jerky and some energy drinks will also have sugar. Perky Jerky contains 5 grams for each 1 oz serving, so 10 grams for the packet.

5. Just because it comes from a shrub does NOT make it better or “more natural.” Caffeine is caffeine.

Now, you are probably wondering about the caffeine in chocolate, yes? We’ve got answers. Read an earlier post demystifying the “will my dessert keep me up tonight?”

Pet Peeve Alert!! When deciding on a hotel, often I will call the property’s direct/local number for answers to specific room and/or amenity questions. It seems that more and more often the local properties are anxious to transfer me to a central reservations person who does not work on-site. In fact, these people are often hundreds or thousands of miles away inside a cubicle-filled service center or working from a home office.

If I am calling a San Francisco hotel to ask questions about that particular property, I expect to have a conversation with a San Franciscan who works inside the hotel I’m considering staying at. Although Margaret in Birmingham may be very cordial, 9 times out of 10 she will either not have the answers I need or take 5 minutes to uncover the detail on her hotel sheet. Local hotels, please do not transfer me to a central reservation operator!

Lately, I’ve been calling the Sales Manager’s office directly. That seems to be getting better results.

This is a timely topic — maybe because First Lady Michelle Obama has made it so. How can we be more healthy as families? It must start with us — the parents.

In our first post, we cited some interesting statistics/anecdotes about healthy living. In our second post we explored FOOD and provide strategies, tools, and recipes for eating better. The overriding theme to this series (and nearly every article that I have read) is that education and working together as a family are crucial.

If you want your child to eat better, exercise more, and take care of him/herself, show them how. Be a role model. Try. And be kind to yourself. Give it time. These changes will have life-long consequences.

Studies prove that change must start with the whole family

It is not what you say but what you do when it comes to kids. Kids don’t miss a thing. But what works in one family may be very different for another family. Last week an article in Time Magazine, backs the “family” approach when trying to crack the “healthy parent” code. The article cites a study of 8,550 4-year-olds and found that eating dinner as a family (6 nights a week), limiting TV time (under 2 hours) and getting enough sleep (at least 10.5 hours) are routines that can protect against obesity. ** Our next two parts will cover sleep and exercise!

Practice may not make perfect, but it’s a start. Aside from the strategies we relayed regarding food, there are myriad ways to attempt healthier living.

Ideas to start educating and modeling healthy behaviors

Read labels on foods and explain to your kids what you are doing. You are showing your child that you care about what is in things and you are educating them and yourself.

Get you kids involved in sports (and participate in some organized sports yourself!). Girls especially can benefit from taking part in organized sports. A recent NYT article summarized the results of new studies that demonstrate the lifelong benefits to girls that participate in sports.

Censor media. This suggestion applies to tv, movies, magazines and toys. Yes, even toys. When you are still in control of the toy selection, take advantage of it. For example, we eschewed Barbie in favor of Go Go Sports Girls. What a better way to further encourage our daughter’s emerging interest in swimming and soccer with dolls that also play these sports!

** And we will be giving away several of the Go Go Sports Dolls to those on our email newsletter list. BUT you must be on the list. Sign up here.

Visit farmers markets. Especially for younger kids, this is a great way to make fresh produce fun. While some markets are seasonal, there are many held year-round. Along with the fruits and veggies, many markets offer cooking demos, live music, and lots of samples! Local Harvest is an online resource that will help you find a market near you.

Cook together. Our daughter will definitely eat/try foods she has had a hand in preparing. There are plentiful resources for cooking with your kids. This one has kid-friendly recipes with nutrition data. Here’s another one. Sadly, many of the sites had no nutrition information. How can anyone learn about healthy eating without this information?

Turn off the TV or set limits on TV. Entertainment is fine, but how much do you watch? The Time article we previously mentioned advocated a limit of 2 hours. This likely would include video games too. 1 to 2 hours seem reasonable.

Demonstrate manners and respect to others. Saying hello, being polite and showing respect to others helps children understand how to behave. When dealing with sales clerks, teachers, friends, family or anyone, realize that your children are watching. And recognize that children with good manners will be treated better by other adults…making life a little easier!

Be kind. Before you gossip ask yourself is it kind; is it necessary; is it true? While having good manners and being kind may not directly lead to “better health,” it will ease your child’s life producing less stress. And that is healthy!

Support your child’s passions. We know one dad who built a skate ramp in his back yard for his skateboarding phenom son. This kid is now featured on Fuel TV’s “Camp Woodward”.

Read. Not only will reading expand your horizons, it will motivate your kids. I started a book club about 6 months ago and one mom told me that she had not read a book in over a decade. But now she’s reading and her kids have noticed. Also, there are so many wonderful parenting books out there. I’d be lost without the help and advice that has come from books!

At the end of the day, parents are the center of their children’s universe — until they hit the teen years! Take advantage of this role and teach them (and yourself) how to live well now.

It’s all Olympics for the next two weeks. USA Today contacted us to get our take on traveling like an Olympian throughout the year:

Read story here

Need a place to swim, bike, run, eat or stay while you are in Vancouver? Well, if you haven’t already locked in your “stay” you may be out of luck! BUT, in honor or the Olympics starting in ONE day, we are making all of our Vancouver, BC content FREE!! BUT only during the Olympics!

We’ve got places to rent bicycles, swim laps, practice yoga, and run. If you need a healthy place to eat, then check out our Eat Well selections. And don’t miss Granville Island. This public market is fabulous.

Hooray! Start exploring now.

We introduced this topic in a recent post, where we readily admit that defining “healthy” is not easy. We are exploring the topic in the context of four categories. The first is food.

Above all, before anything else, we think it is imperative to:
1. Get educated about food
2. Get the “crap” out of the house
3. Be patient.
And if you aren’t sure what the “crap” is, see #1 above. (We’ll help.)

If you are in a hurry, don’t miss our list of resources at the bottom!!

BE PATIENT (& WILLING)

If you don’t understand nutrition or are confused about healthful eating, that is okay! Simply be open and willing to learn. How many times have you told your kids that something will take practice? This too will take time and practice. Think months, not weeks. It will be worth the effort. You will be helping your family for years to come.

It is possible to love food that is good for you. Cooking Light and other more nutritionally oriented recipe providers provide excellent recipes that are sensible from a calorie, protein, fiber and fat standpoint. And the new book, “Cook this Not That” shows you how to cook your restaurant favorites at home — but with less fat, calories and sodium.

The Cooking Challenge

The hardest part will be figuring out what you and your family enjoy. There is one way: start cooking! And ONLY use recipes that have nutrition information provided. It’s the best way to truly understand how food comes together in terms of fat, calories, sugar etc. After a while, it will be easier to identify tasty ingredients (like mustard, spices, herbs, vinegars, etc.) that can easily sub in for rather bland and super fatty ingredients like mayo, sour cream, butter, cream, etc. Experiment and pay attention to the nutrition profile and the serving size for the recipe.

START EDUCATING NOW.

We are constantly surprised by how little many parents and young adults know about nutrition. Case in point: Jim coaches a cycling team, and the college-age athletes think nothing of ordering fettuccine Alfredo when dining out! And while the calorie and fat load may not be a problem now, it will be some day. But can’t athletes eat anything? NO. A typical Alfredo sauce packs a load of saturated fat (50 grams!!), which is bad for anyone, athlete or couch potato.

Our local paper’s Food Section recently “made over” Fettuccine Alfredo with Chicken, cutting the per serving calories from 1,006 to 360; fat from 50 grams to 10 grams and sodium from 732 mg to 348 mg. WOW! The lightened recipe delivers an impressive 33 grams of protein. So when you are at a restaurant, order the marinara sauce!

But what about fast food? We recognize that fast food is often the most budget friendly and it is often not too healthful. This does not have to be the case. Fast food joints are starting to offer more healthful choices and cheap food does not have to be fatty food. Check out this post where we made over a number of cheap recipes to be more nutritious!!

Asking questions is a great place to start

What are the food problems? Sugar? Fat? Junk? First identify the challenge and then think of small steps to correct it. (Again, time and patience are your friends.) Do you drink soda? Is juice a primary source of fruit for your family? Are cookies, chips, and other treats easily available? Does your child understand that treats should not be a primary food source? Do you set an example for healthful eating? Do you eat together as a family? Is food used as a reward?

Parents control the “menu” for the majority of meals and snacks and set the tone for eating behavior. And while there will be parties, play-dates and other outside activities where parents will have no control, if your child has a strong foundation for healthful eating, these outside events won’t have a big health impact. You set the tone. Case in point: Our daughter loved almond butter until she noticed that her dad preferred peanut butter. Finally, Jim switched to almond butter and so did Sevrin!

GET THE CRAP OUT

If it’s available, the kids want it. Banning food or forbidding treats is not the answer. Instead the objective is to give your children the tools to make good food choices and understand that some foods, like cookies, should be a true treat, not the foundation of a meal. If your pantry is overflowing with sugared cereal, cookies, chips, soda and packages juices, do some housecleaning. Decide which treats should remain and make sure they are only eaten as “treats.” If you can, get rid of all soda and only drink juice if whole fruit is unavailable and select 100% real juice. Also consider watering it down.

Take Action

1. Limit temptation. We attempt to stock treats that are natural, not overly processed and ones that come in smaller sizes/pieces. The more treat types in the house, the more temptation. Here are some cookie ideas.
2. Kids follow parents’ lead. If you drink soda, your child will want soda. If you are snacking on something unhealthy, your child will follow suit. We always share with our daughter and realize that what we are eating, she will have the option to eat.
3. Enjoy food! Food is necessary for growth, one’s health, getting strong etc., but it should be enjoyed. Food brings family together. It should not be a reward for something else. It should be enjoyed for what it is! Surprise your child with a treat for no reason at all.
4. Lessen the food focus/battle. Sometimes we’ll serve dessert with dinner. We try to avoid the “clean your plate” requirement for treats. We attempt to serve a balance of foods at each meal and let our child choose what to eat.
5. Constantly affirm good eating habits with education. Our 3-year old recently quipped, “no treats until after some protein.”
6. Eat dinner together as a family. Studies prove that this is a step that can protect kids against obesity.
7. Pay attention to serving sizes. Often what is on the label does NOT reflect how much we eat. The FDA is considering changes to make it easier for consumers to understand “true” serving size and the calories, fat etc. that result.

Next in our series: Healthful Living!

Here are resources that we think will help you!!!

RESOURCES

How many calories do adults need to maintain your weight? This site provides a quick calculator (hit enter once you’re done.) Here is one that also provides BMI.

How many calories to your kids need? This article breaks it down by ages. The ranges are pretty wide.

Learning about calories for KIDS. Click here.

Learn about nutrient density. This site is great and we’ve linked to it before.

Athletic-Minded Traveler Recipes: Here are some previous posts that contain some interesting food facts along with recipes that are healthy and tasty!

Butternut Squash and Shallot Soup

Choose Almond Butter over Peanut Butter

Recipe for Portabello mushrooms

Healthy French fries

Chocolate banana almond butter smoothie

Carrot, red onion and cilantro salad

A really good Vegetable Soup recipe

Cheap food does NOT have to be fatty food

Parsnip Fries

Carrot ginger apple soup

Shish-tawook (for garlic lovers)

Pureed Edamame Getting the most out of a superfood!

Protein rich spinach frittata

Acai and oatmeal

With all the white stuff piling up in the eastern third of the country, this weekend is a prime time to try snowshoeing. Rentals are easy to find and are inexpensive. Best of all, the snowshoe learning curve is basically non-existant–clumsy folks need not worry. No wonder the activity tops the “Fastest Growing Sports” lists.

According to Snowsports Industries America, snowshoeing burns an average of more than 600 calories per hour. Even more impressive for those looking to maximize their workout, snowshoeing burns 45% more calories than walking or running at the same speed.

Look online for a myriad of tutorials about the sport, its history and its growing popularity. Snowshoeing is guaranteed to produce a sweat and a few smiles along the way!

There is no easy answer to this question; but there are two ways to try:
1. Be a positive role model for your children.
2. Educate your child about healthy living.

So what is healthy living? While I’d really like to rattle off a nice, succinct definition, I can’t come up with one. It’s too complicated! In my mind there are four general ways to think about healthy living:

Food
Exercise
Sleep
Way of Life

We will explore each of these in four parts over the next week.

Before we dive in, several recent stories provide a worthy lead-in to this topic.

Ignorance is NOT Bliss. Posting calorie information works!
* Once calorie information was posted in its coffee shops, Starbucks customers began switching to lower calorie foods. The more you know, the higher probability of making a better food choice. This simple logic has propelled the idea “Eat This Not That” into a series of books!

* A recent study shows that fast food menus with calorie information posted led parents to order more sensible foods for their kids. Unfortunately these same parents didn’t necessarily improve upon their orders. (This is the role model part! )

Just because you look good, do NOT assume you are “healthy”
* In an effort to reach its “at risk” students, Lincoln University in Pennsylvania attempted to require all undergrads with a BMI over 30 to take a fitness course. The program was scrapped when students pitched a fit. We applaud the University’s attempt to do what parents and society are failing to do: educating children and young adults about what it means to be healthy.

However a new report out of the Mayo Clinic based on a nine-year study suggests that what matters is how much fat you have and that even those with a “normal” BMI can be at risk for future heart problems. The point being that BMI is not the best indicator of good health. Too bad the University can’t fund a program for ALL students.

Corporate America realizes that getting on the health bandwagon is a sound strategy
* Whole Foods now employs “healthy eating specialists” at its flagship store. The objective is simple: healthy eating education. Hooray.

* Food manufacturers are slowly lowering the sodium content in popular foods. Sodium is one of the more recent food villains attracting the attention of the nutrition police. We recently wrote about the efforts of companies like Conagra, Unilever and Campbell Soup to lower sodium in their foods. And with cities like New York planning to launch programs to discourage sodium intake, now is the time for food manufacturers to be proactive.

* Burger King is experiencing declining sales as a result of its key “Super Fan” base opting for healthier eats, electing to cook at home and tightening budgets. Our guess is that the burger joint will slowly add healthier eats to attract new customers.

In our next post we’ll explore healthy parenting with respect to food.

Yesterday’s USA Today claims it’s FREE internet access?

Our experience as business travelers and serving business travelers points to two other top priorities for road warriors when selecting a hotel.

1. A good workout option
2. A good night’s sleep

A majority of business travelers exercise when traveling (Expedia 2008 Study), and nearly two-thirds of travelers favor a hotel with a good gym. Employers are starting to recognize that employees who exercise are more productive, happier and suffer less stress — which lowers health care costs, increases retention and improves morale (Jrnl Workplace and Health Management).

Athletic-Minded Traveler helps large companies promote healthy living with its online travel portal and active lifestyle products (online coaching, run/walk route maps, video).

Our objective hotel recommendations also provide information about the hotel’s beds, noise level and other key characteristics that may encourage (or prevent) a good night’s sleep. Our travelers indicate that the quality of the bed and the chance for some peaceful zzzs rank near the top of their travel wish list. Hotel location is less important.

Click here for useful road warrior “Travel Tricks.”