theconnectionsnj.com PAGE 56 DINING OUT HEALTH & WELLNESS K – it’s that time of year again. For some, it may illicit pangs of excitement coupled with moments of dread: holiday travel. We are not talking about road, air, or rail congestion and delays. Our concerns are much more pedestrian and personal. We struggle with how to survive the disruption of our daily routine, miles away from the safety of our kitchens, and avoid recklessly surrendering to the available edible offerings in transportation hubs and relatives’ homes. We need to strategize. Just like you would not travel without a suitcase, you should never leave home without a food plan. A food plan does not equal menus. Your plan should be a series of bullet points designed to help you stay comfortable, fit, and happy while away from home. It should not be a punishment or be overly restrictive. The focus should be kindness. You are protecting the health of both your mind and body, while still giving yourself permission to enjoy, experiment, and indulge with supportive goalposts. In a sense, we are battling against many refreshment options that bombard us as our holiday journey unfolds. Remember, you cannot always control what’s made available to you on the road. You can, however, manage and minimize unfavorable outcomes by doing your homework. Many years ago, I began creating a food bag containing snacks for long flights. Eventually this “bag” expanded to include basic cooking staples as we transitioned from staying in hotels to staying in rental apartments, condos, and houses. Usually acting as the travel agent, I started booking larger accommodations such as apartments and condos, through popular websites. This was valuable as it often saved time and money. Having a functioning kitchen, and sometimes even an outdoor grill, promoted better eating habits. I realize that not everyone’s travel plans will include their own private kitchen, so we must make additional concessions. If you are staying at a hotel and the hotel offers a breakfast option, it is usually a good idea to take advantage of this during your stay. If it is a buffet style, carefully examine the entire area with an initial walk-through before deciding what selections are priorities for you. Build your dish around a protein source such as eggs, cereal with a cup of protein-based milk, (cow’s milk 8 grams, oat milk 5 grams, almond milk 1 gram), Greek yogurt or breakfast meats (a serving is OK). Many hotels have small refrigerators where you can stock your desired items. Often travel is a time to experience wonderful culinary pleasures. You should climb out of your comfort zone to experiment with local dishes as I did on a recent trip to Japan. Raw fish and seaweed were plentiful any time of day. I always preferred eating with chopsticks because they can help you eat slowly and ease the digestion of new and interesting foods. Lastly, you never know where you can find inexpensive healthy meals. Even at comparable stores to 7-Eleven, which are available throughout Japan, offer cheap, nutritious items such as edamame and soba noodles in single-portion containers. Who knew? Lori Kolodin, MPH, RD is the owner of LSKNutrition, a clinical practice devoted to providing nutrition counseling to individuals and their families. Her office is in Martinsville and she also offers virtual sessions. More information can be found on her website, LSKNutrition.com. A Guide to Surviving the Holidays: Travel Cuisine By Lori Kolodin, MPH, RD FOOD THOUGHT for Just like you would not travel without a suitcase, you should never leave home without a food plan. O A Pinch of... Ramen Noodles in Miso Broth Lori Kolodin, MPH, RD • LSKNutrition.com • 2 tablespoons red palm oil • 1-2 cups sliced shitake mushrooms • 2 large smashed garlic cloves, plus ½ teaspoon grated garlic • 1 (2 inch) piece ginger peeled and thickly sliced, plus 1 teaspoon fresh ginger • 2 tablespoons miso paste (yellow or red) • 1 tablespoon red Thai paste • 2 tablespoons rice vinegar • One leek • 2 tablespoons dehydrated wakame (seaweed) • 1 tablespoon cane sugar • 6 cups low sodium broth, plus 2 cups water • 9 oz. ramen noodles Directions 1) With medium heat add 2 tablespoons red palm oil in a large pot. Add mushrooms, garlic, ginger, miso, red that paste, rice vinegar, leek and stir. Cook for 5 minutes and stir well. 2) Separately, soak dehydrated seaweed in cold water for 5 minutes. Drain and add to mushroom mixture. 3) Add broth and water to the mixture and stir well. Add the cane sugar, cover and cook on low heat for 45-60 minutes. 4) Prepare ramen noodles according to the package. 5) Serve hot, adding noodles as desired to the broth. ENJOY! Try eating with chopsticks and use a large napkin.
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