DEL.ICIO.USHEATHY EATING
Fight flight fatigue, hunger
For the Journal-Constitution
Wednesday, December 31, 2008
We’re reaching the end of the hectic holiday travel season but we’re still in the thick of winter weather conditions that can add hours to airport wait times. So how can you use those delays to boost your health and begin practicing time honored New Year’s Diet resolutions?
More people than ever are packing their own snacks and even meals to help get them through the day. Since airline meals are disappearing too, it’s even more important to have an in-flight food plan.
More healthy eating links
Keep in mind that airport security screening rules prohibit “gel type substances” such as yogurts and liquids such as bottled water or other beverages in carry-on luggage you take through security checkpoints; but what you purchase after screening can be brought on board. Solid foods such as sandwiches, cheese, fresh fruit and vegetables are allowed in your carry-on. Make sure all food is wrapped and falls under the Transportation Security Administration’s guidelines for acceptable foods, available online at www.tsa.gov/travelers/airtravel/holiday.shtm.
Look for ways to move while you’re on the move. Wear a pedometer and you will see how walking instead of taking the moving sidewalk and strolling instead of sitting while you wait can help you achieve the recommended 10,000 steps a day for fitness. Or while waiting, entertain and impress fellow passengers as you do a few leg raises and squats mixed with stretches to relieve travel tension and stress.
Here are a few travel-tested tips to help you navigate nutritiously when you fly.
• Start the day ready for battle with a good breakfast including fiber rich whole grain cereals or oatmeal. The fiber will keep you feeling fuller longer and keep blood sugar levels on an even keel.
• Now’s the time for OJ. The hundreds of nutrients in 100 percent orange juice help boost your immune system to give you a fighting chance to ward off cold and flu germs floating in airport concourses or the cabin air on crowded flights. Ask the flight attendant to mix orange juice with sparkling water for a thirst quenching and less caloric nutritious drink.
• Make-your-own “sky trail mix” of peanuts, almonds, walnuts, raisins and other dried fruits. Healthy fats and stomach-filling fiber will help you keep going and this combo will be much lower in sodium than the airline’s on-board snack mixes. You want to cut down on sodium intake today, because all that sitting can lead to unwanted puffiness and even ankle swelling.
• If you are bored and have flipped through all of your magazines even before takeoff, you might be tempted to reach for food as entertainment. Make sure to ask yourself if you really are famished. If it is in fact mealtime, the good news is that most airports have healthier choices today including freshly made sandwiches, salads, yogurt and even sushi. A salad is fine, but make sure it contains some kind of protein, such as chicken, turkey, ham, eggs or cheese to keep your blood sugar level. Stress can take a toll, driving your blood sugar level down way below normal.
• Buy bottled water on the concourse after security screening to drink while you wait and to take on board in carry-on. Or bring an empty water bottle or other container to fill up from an airport drinking fountain (after you’ve gone through security) to avoid paying for water at airport vendors.
• Watch the alcohol at altitude. You and your skin and your brain can really get dehydrated in a pressurized cabin. Alcohol can accelerate dehydration. If it’s at the end of long travel day and you want a drink to unwind, that’s fine. But make sure to double up on water with the wine.
• If you happen to be on a flight that serves a meal, know that you can order a special meal ahead of time. Airlines request a minimum of 24 hours notice. Special meals usually include fruit for dessert.
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