Staying Healthy while travelling or on a Business trip

Staying healthy while travelling or on a business trip

 

If you are frequently travelling for work or pleasure, it can be difficult to stick to your healthy eating regime.

 

For work, it can mean meetings or events and staying over- all of which involve eating out. This can all interrupt your routine and choosing healthy options is made that little bit more difficult, BUT not impossible!

 

Picking up some simple habits while on the move can make eating well while travelling much easier.

 

1)         You don’t have to eat food just because it’s free! Try to remember that just because you are offered food, you don’t have to eat it especially if you aren’t actually hungry. Food that you don’t need means extra calories.

2)         Stop by the supermarket when you arrive and pick some healthy snacks that you can have to hand when cravings set in. Some fresh fruit (banana, apples, pears, unsalted nuts). These will all keep fresh for a couple of days and are much healthier options than vending machines and coffee shops.

3)         Keep hydrated. Again keep a water bottle to hand in your bag at all times. When you arrive, pick up a 6 pack of water bottles for your room or to keep in your car so that hydration is always possible. By keeping hydrated, you can function at your best.

4)         Try fit in some exercise. Check in advance what parking is nearby your meeting destination, could you park 20 minutes away from your destination so that you can incorporate some exercise? Could you get off the train, tram or bus a few stops earlier? You could also take a brisk walk during your meeting lunch break. If you are staying overnight, is there a local park for a jog or run to clear your head?

5)         If eating or dining out, you can also be clever about the options you choose.

Don’t skip breakfast! Be careful at buffet breakfasts, as it can be easy fall into the trap of choosing high fat and salt cooked breakfasts. Choose instead porridge or Weetabix with fresh fruit and yoghurt and some brown bread. If you really crave a cooked breakfast try a poached egg, cooked tomato and some beans.

 

For lunch, why not choose a brown bread sandwich with lean protein or vegetarian option, salad, and a low fat dressing or relish. Skip the sides such as crisps or chips.

 

If eating dinner out, choose tomato based sauces with pasta and avoid creamy sauces, ask for salad dressings on the side, choose a side of vegetables or salad instead or chips or creamed potatoes.

The Science of Food Hypersensitivity

 

The term food hypersensitivity refers to all ‘bad’ reactions to food intake. This includes both food allergy and intolerance. With a huge increase in focus on nutrition and diet, there can often be some confusion between having a food allergy versus a food intolerance.

 

So what is the difference?

 

A food intolerance describes food hypersensitivities other than coeliac disease and food allergy. This is non allergic and it does not involve the immune system. Symptoms may include nausea, vomiting, flatulence, bloating, hives, headaches and joint pain. The symptoms of a food intolerance usually do not occur immediately nor are they life threatening. This may include intolerance to lactose, gluten or food additives.

 

How is a food intolerance diagnosed?

 

It is essential to discuss these symptoms with a doctor who will take a detailed history. The only real way to diagnose a food intolerance is by avoiding the suspected food and then reintroducing it gradually while monitoring symptoms.  If certain food groups are being avoided, it is important that these nutrients are included in the diet in another way to achieve a balanced and healthy diet. It is useful to discuss this with a GP who may refer on to a dietitian.

 

Remember that self- diagnosis is extremely risky and can mean cutting out safe and nutritious food!

 

A food allergy is an immune response launched by the human body to a food item that is normally harmless. The human body wrongly thinks that a protein in the food is dangerous and launches a fighting immune response. This reaction may include; hives, facial swelling, vomiting, eczema and breathing difficulties. This usually occurs within 30 minutes of food digestion.

 

            How is a food allergy diagnosed?

 

Food allergy should always be diagnosed by a registered health professional.

A detailed clinical history of symptoms, background and family history will be taken. This will then be followed by a blood test which tests for specific antibodies.  A skin prick test may be carried out under medical supervision.  The skin is pricked and a small amount of the allergen suspected as the cause of the reaction is placed on the skin to determine if a reaction occurs.

Dietary exclusion may be the only option for certain types of food allergies and this should be done with consultation from a registered dietitian. If certain foods are being avoided in the diet, it is important that these nutrients are included in the diet in another way to achieve a balanced and healthy diet.

 

Complementary and alternative medicine allergy testing

 

There is a myriad of commercial tests available in the market and in health food stores which claim to diagnose food allergy and intolerance. These include; IgG blood tests, pulse tests, electrodermal tests, kinesiology, hair analysis, leucotoxic and cytotoxic testing. These should all be avoided as they have no scientific evidence to support them

The Power of Dairy

The Power of Dairy   The benefits of dairy are numerous! There is endless amounts of evidence to show the benefits of good nutrition and dairy as part of a healthy diet in the prevention of disease- osteoporosis, cardiovascular disease, obesity, type two diabetes and cancers. Dairy is a unique package of essential nutrients! Dairy is a source of high biological value protein (for muscle function) and calcium (for bone health). Dairy foods also contain important nutrients for nerve and muscle function, energy release, immune function and blood pressure.   Milk and dairy foods are important and are recognised as part of a healthy dietary pattern. In Ireland, it is recommended to choose between 3-5 servings of dairy per day.   What is a serving?   ·         200mls Milk ·         125g Yoghurt ·         200mls Yoghurt drink ·         25g Cheese/matchbox size   It is better to choose dairy that has been fortified with vitamin D as we don’t tend to get enough sunshine in Europe!   Dairy and cancer   The World Cancer Research Fund has concluded in a recent report that there is strong evidence dairy is protective against colorectal cancers. There is also indication of a protective effect of milk and milk products in the prevention of breast-cancer and bladder cancers. The protective (anti-carcinogenic)   effect of dairy is likely due to a combination of its composition; full of calcium, vitamin D, lactoferrin, Vitamin K, probiotics and its fatty acid structure.   Dairy and bone health   Milk and dairy foods contain calcium which is important to build and maintain healthy bones. Dairy foods also contain other important nutrients for bone health- protein, phosphorus and potassium. Fortified dairy will also contain vitamin D.   Dairy and blood pressure   Research shows that milk and dairy intake, particularly low fat dairy, may have a beneficial effect on blood pressure. Diets which focus on fruit and vegetables and low fat dairy have found to be effective in the reduction of blood pressure. Magnesium, calcium and potassium found in milk are linked to the regulation of blood pressure. Riboflavin is a B vitamin found in milk which regulates homocysteine- involved in regulating blood pressure.   Dairy and weight control   Milk and dairy products have recently been associated with having a positive role in weight management and obesity prevention, lower body weight, lower body fat and lower abdominal fat.  Dairy foods are therefore recommended as part of a weight reducing diet- at least 3 portions per day.   What about dairy alternatives?   Although dairy alternatives may be fortified with calcium, evidence suggests that the calcium in milk and dairy has longer lasting skeletal benefits because of its calcium-phosphorus ratio. Dairy alternatives do not have the same matrix of nutrients and therefore are unlikely to carry the same health benefits as dairy foods.   For more information and research on milk and dairy visit www.milknutritiousbynature.eu

Healthy Gut

Nutrition for a Healthy Gut

 

So many of us experience issues with bowel and gut health and symptoms such as wind, bloating, cramps, diarrhoea and constipation. That’s why it’s so important to ensure that you chose the right foods and meal pattern to optimise your gut health in order to optimise how you feel from the inside out. 

Bowel and gut health can be affected by so many different factors including- stress, diet, activity, smoking, periods of fasting or irregular meal patterns, antibiotics and alcohol.

What steps can you take to optimise your bowel health?

 

1.         Increase your Fibre

Fibre is crucial to a healthy diet. It is found in the structure of fruit and vegetables and wholegrains and is not fully broken down, therefore passing through the gut undigested. It helps in moving material through the digestive system. Ways to increase your fibre include; Choose porridge or Weetabix as a breakfast cereal, introduce a smoothie/fruit juice in the morning, add fruit to your snacking regime, switch to wholegrain breads and cereals and include at least 2 portions of vegetables at main meals.

Fibre has huge benefits aside from gut health including benefits to heart health, weight maintenance, and prevention of diabetes and certain cancers.

 

2.         Think Hydration/Fluid

As you increase your fibre intake, it is important to also increase your fluid intake. This helps to avoid wind and bloating and move the stool through the gut. Aim to drink at least 8-10 glasses of water per day.

 

3.         Get active

Ensure you partake in exercise regularly such as walking, cycling or swimming. Physical activity carries huge benefits in that it promotes muscle contraction and healthier bowel habits. Not only that, research has shown physical activity is key for reducing your risk of heart disease, cancer and diabetes.

 

4.         Regularise your Meal Patterns

Try not to skip any meals and take at least 3 meals per day. This means that your gut does not experience long periods of fasting which can contribute to symptoms such as wind and bloating. Regular meal patterns can lead to regular bowel habits. Avoid eating meals late at night before going to bed.

 

5.         Healthy Eating

Follow a healthy eating diet as per the food pyramid/Eatwell plate including plenty of fruit and vegetables, wholegrains, low fat dairy, lean sources of protein, and only small quantities of fats or oils.

 

•           Start your day with a high fibre breakfast. This could include Weetabix, All Bran or Porridge with some fruit added.

•           Take time to eat and digest meals. Chew your food well to aid digestion. Sit down during meals- they should be an enjoyable experience.

 

6.         Know your own triggers.

Avoid food and drink that you have noted to upset your digestion. Reduce your intake of caffeine, alcohol and spicy foods as these can commonly cause gut symptoms. Smoking is also a common trigger for gut symptoms

These are the first dietary steps that are recommended for those experiencing gut symptoms. If this first line advice does not help your symptoms, keep a food and symptom diary and discuss with your GP or a registered dietitian for further advice www.indi.ie or www.bda.uk. If you have any diagnosed or existing bowel condition, it is also recommended to speak with your GP or a dietitian for individualised advice.

Take 15

 

We hope that you have enjoyed our Take 15 campaign this month and have managed to have a Take 15 event of your own with your team.

 

We wanted to finish this month’s blog reminding you all of the importance of Taking 15 for your mental wellbeing

 

Life can be hectic, and it’s easy to get wrapped up in day to day challenges at work and at home.

This month Aramark encouraged all our team members and customers to take 15 minutes away from TVs, computers, phone calls, and smart phones to connect with a colleague or friend.

 

According to a study headed by John Trougakos, Professor of Organizational Behaviour at the University of Toronto, when employees take breaks at work,  they become less fatigued and have more energy. They also increase their ability to focus and problem solve. Trougakos’ study also found that taking time off during breaks and interacting with your co-workers made for a more positive work environment for everyone. A more positive work environment equates with less stress, and less stress leads to higher productivity and problem-solving abilities for everyone.

 

According to James A. Levine, a Professor of medicine at the Mayo Clinic, workers don’t take enough breaks — especially breaks involving movement. He has done studies showing that workers who remain sedentary throughout the day are impairing their health. “The design of the human being is to be a mobile entity,” says Dr Levine, who is also a proponent of standing, and even walking, while working and during meetings. So remember to TAKE 15 at least once a day – grab a cuppa with a friend, go for a walk around the office block or simply take time to do some yoga/meditation exercises away from your work environment.

 

So remember to TAKE 15 at least once a day – grab a cuppa with a friend, go for a walk around the office block or simply take time to do some yoga/meditation exercises away from your work environment.

 

Why not re-watch the take 15 video to remind yourself of how important it is to Take time out regularly by clicking HERE.