For the frequent flyer -- excerpt from my book 'The Best Things To Eat and Drink When You Fly' :)

Chapter 9 – Showing Up Alert, Fresh, and Ready

… I eat flowers now and birds come.

I eat care and things to love arrive.

I eat time and as I age

Whatever I swallow grows timeless. …

                                                              Mark Nepo, from ‘Surviving Has Made Me Crazy’

If you’ve ever doubted the power of positive words and thinking, I have just five words to say to you:

“Cabin crew, prepare for landing”!

Am I right or what? J

Hearing that announcement is like waving a magic wand over the whole planeful of weary travelers. All of our aches, pains, and ailments just seem to dissipate, if not disappear entirely! We find ourselves smiling at the ‘cute’ screaming babies across from us; chatting to the ‘nice chap’ in front of us who had his chair in our face the whole trip (@@); and even wishing the woman next to us, who kept dropping her litter on ‘our floorspace’, a wonderful trip!

In the 30+ years that I have been frequently flying, I haven’t once heard anyone say:

“Aww, shucks! Do I really need to get off the plane? Must I go…now?!”

Never!  Just anticipating getting off the plane fills us with joyful relief and exhilarating energy.  Mood-boosting hormones kick-in to help innervate our brains, strengthen our muscles, limber-up our bones, and release energy so we can make our way onto terra firma, and move forward to the places we have to be, the people we want to see, and the things we need to do! J

Happy Landing!

It’s a great start to the rest of your trip!  To keep that momentum going, your body will continue to work most effectively for you, if you’ve already been implementing information from previous chapters:

1. Chapter 1—Having a good overview of the purpose and itinerary of your trip. Being as prepared and relaxed as possible
2. Chapter 2 --Having an understanding of a balanced diet and doing your best to follow sensible Dietary Guidelines
3. Chapter 3—Controlling your weight; being and getting healthy and fit.
4. Chapter 4 – Following dietary tips to control inevitable flatulence that occurs with air travel, minimizing effects and discomfort
5. Chapter 5 – Staying optimally hydrated
6. Chapter 6 – Being mindful of the dietary factors that optimize gastrointestinal function and minimize, manage, and control g.i. dysfunction
7. Chapter 7 – Executing advice on exercise, movements, and nutritional recommendations to optimize bone and joint flexibility/mobility and muscle strength and agility and to minimize/prevent clot and circulation issues
8. Chapter 8 – Implementing tips to minimize and best-manage jet lag, headaches, and vertigo
   
   

With all of the above going for you, I can’t guarantee 100% you won’t encounter indigestion, achy joints, constipation/diarrhea, unbearable dry mouth, a sudden wave of exhaustion, a bothersome headache, or a bout of dizziness, but honestly, I feel confident that the likelihood of untoward events will be much less if you’ve applied the above information, as needed, to help you fly better.  You will be so thankful, too, to arrive at your new destination feeling good and looking great. 

But there’s more! J

In this last chapter, I’d like to pass on some diet-related information that may help you feel even better than just ‘good’. Upon arrival or soon thereafter, being more conscious of making the following dietary choices can help you ‘show up’ to your meeting or excursion feeling ‘detoxed’, more alert and sharp-minded, fresh and refreshed, renewed, and ready!

Super Flyer

‘Detoxing’ and Diet

Certain nutrients-- and foods sources of these nutrients-- have been identified as being helpful in ridding our bodies of harmful, unnecessary, or foreign substances.

It first has to be said that if a person is consuming a healthy, balanced diet, it’s highly likely that these key detoxifying nutrients are already being provided!  Because the best ‘detox’ diet is one that nourishes you with the ideal mix of macronutrients (protein, carbohydrate, fat, and calories), vitamins, minerals, trace elements, and electrolytes that you optimally need (not too much, not too little) from a variety of wholesome foods and beverages and, of course, optimal fluid, so as to sustain a healthy body weight, strong bones and joint mobility, and uber-functioning organs and systems.  Remember, your liver, kidneys, lungs, skin, and intestines, when healthy and working well, rid the body very nicely of any and all excessive substances and excrement.  

So, there is a high likelihood of obtaining all the detoxifying nutrients that have been found helpful when you are already consuming a balanced, healthy, varied diet! In fact, this is a key concept to grasp when evaluating true detoxification plans and principles from popular advertised ‘cleanses’ and ‘detox’ regimes that advocate juice-type fasts or combinations of broths, spices, and other ingredients which claim to ‘empty’ your body of harmful substances. Often, these popular hyped practices are not evidence-based and have no more added advantage than just getting a person to avoid/stop ingesting overly-processed foods that are high in additives, refined sugars, and trans-fatty acids. Doing this, alone, will help you feel better! Ironically, too, large ‘doses’ of juices contain hefty amounts of sugar which may not be needed by the body at all, especially at the expense of denying you important protein and good fatty acids needed for health and true detoxification processes. Alternatively, high-protein, zero-carbohydrate type ‘cleanses’, as well as total fasts may result in increasing the risk of gallstones and/or poor organ function, even organ failure if the kidneys get overloaded. So, please be mindful of these facts when you feel the need to detoxify! The main goal should be to optimally nourish your body, which, in turn, keeps the integrity of your organs and their functions, intact.

A fit, healthy body is your amazing, already-built-in, best detoxification plan!

Now, having said all that, for the duration of a flight (1/2 day to 12-13 hours), if you are healthy, if you already are used to consuming a healthy, balanced diet, and if you want to take the opportunity to do a ‘semi-fast’ – avoiding the airplane food, drinking your required fluids, and only taking fruit or the odd handful of nuts or other snack from your ZB (ziplock bag) – that should be perfectly fine as a sort of ‘detox’, and, as I mentioned in Chapter 8, often helps with jet lag.

Dietitians working in integrative and functional medicine, have affirmed that many individuals ‘at risk’ because of exposures to various chemicals (like those of us who frequently fly have!), or poor diet, or genetic predisposition, could benefit from a form of ‘detoxification diet’.  True ‘detox’ diets and protocols are in their infancy and still-emerging, but there’s evidence to suggest that specific nutrients and substances have an important function in helping rid the body of various unwanted, unnecessary, and toxic substances.  ‘Toxins’ are known as xenobiotics and endotoxins and are chemical substances that are foreign to the human body.  Cigarette smoke and charbroiled meats used to be considered the main toxins to the body. In the past fifty years, however, it’s estimated that tens of thousands of new synthetic compounds have been introduced in the environment that are exposing us to many more ‘foreign’ substances that may be toxic – from pollution, to various chemical compounds in the many toiletries we use, to the increase use of plastics in everyday products, to the many additives, preservatives, parabens, and heavy metals, like mercury and lead, in our food supply – in wholesome food, by the way, as well as in overly-processed, typical ‘junk foods’.  At this point in time, despite our age-old, already-built-in, remarkable natural ability to detoxify our bodies, it doesn’t hurt to be aware of these increased exposures and to use our knowledge to assist, facilitate, and expedite the process of detoxifying, especially for those of us that are more exposed than others or at a higher risk because of illness, genetic predisposition, or clearly already showing untoward effects!

Helpful Diet Information to ‘Detox’ Frequent Flyers

I’d like to take this opportunity to highlight great food sources that contain detoxifying nutrients.  Try to consciously make an effort to add some of these items to your dietary intake, shortly after you’ve disembarked from your flight(s).  Ingestion of foods that contain these nutrients and substances could be helpful for those of us who frequently fly who want to ‘mop up’ the possible ‘toxins’ we’ve unwittingly been exposed to at airports and on airplanes (cosmic radiation, fumes of jet fuel, re-cycled cabin air, unwelcome microorganisms in the crowded plane), through the compensatory physiological processes our body experience while flying, and from extra stresses we may be having from our flight travels.

Glutathione is a powerful antioxidant and the body’s master detoxifying substance. It is necessary for all complex, but efficient processes that rid the body of toxins. It contains a high number of sulfur groups which act like ‘sticky tape’ which various toxins like to adhere to, which, in turn, makes it easier for them to be carried and flushed out of the body through various organ processes. Glutathione also recycles other antioxidants – very handy property in maximizing the beneficial effects of ingesting a total, balanced diet! The best food sources of glutathione are cruciferous vegetables, like cabbage, broccoli, cauliflower, etc.(see link below for complete list), onions, and garlic. Cruciferous vegetables can cause flatulence, so you wouldn’t want to eat them on the plane, but, they are also extremely rich in phytochemicals which help bind toxic ‘chemicals’ to rid and detoxify. So, as soon as you’re off the plane, you can eat these foods again! Woo hoo! Glutathione is also found in whey protein, thus, non-fat dairy products, egg-whites, and whey protein powder are also excellent sources.  Moreover, exercise has been shown to help release more glutathione into the body.

Foods rich in antioxidants, like berries, green leafy vegetables – actually -- most fruits and vegetables are also great detoxifying agents.  So, again, look for ways to keep your intake of vegetables and fruits regular and plentiful.  Artichokes and watercress have been found to be particularly high in antioxidant power. Apples are a great source of flavonoids, which are also important molecules that help detoxify the body. Certain items, such as, pomegranate contain a specific substance (ellagic acid), that have high detoxifying power. Tea is also rich in antioxidants, especially green tea.  Foods that are high in fiber are also important, as it helps with regulating bowel habits. Brown rice has been pointed out as being particularly helpful in ridding the body of fat-soluble toxins. Brown rice is also an excellent source of B-vitamins. Foods, such as whole-grains, which are rich in B-vitamins, are important in all detoxifying processes. Turmeric/curcumin has also been found to have detoxifying properties.

So, it’s actually easy to incorporate some tasty, but detoxifying foods after getting off the plane! Here’s some ideas to get you going:

--Have an omelette made with broccoli and feta or part-skim mozzarella cheese (even better, an egg-white omelette) with some whole wheat toast

--Get a ‘green smoothie’ made with green-tea, plain low-fat yogurt, kale or watercress, a green apple, perhaps with a tablespoon or two of whey protein powder or a berry smoothie

--Enjoy a salmon hot noodle pot or a tasty bowl of miso soup

--Order cauliflower soup or better yet, a cauliflower curry with brown rice

--Just get a nice cup of green tea

--Continue to drink the best detoxifying beverage -- water!

As you can see, all of the above fits in so very well with just making healthy, balanced choices based on wholesome, delicious foods all in accordance with recommendations! I have simply pointed out even more specific items that have been associated with the process of detoxification of the body! In choosing detoxifying foods, you will automatically avoid refined sugars, foods high in trans-fats, and foods high in additives. Do try to keep up with sweat-producing exercise and you’ll enhance your overall ‘cleansing’ plan!

There have been suggestions, in the literature, to take glutathione and the pre-cursor of glutathione, N-acetyl cysteine(NAC), in supplement form, but, in my opinion, if you are consciously making better dietary choices, you get the added benefit of increasing your sources of fiber, antioxidants, and other substances that help to detoxify your body, which is much better than the isolated molecule.  For some people, glutathione and/or NAC supplements may be in order, but I would definitely check with your doctor or dietitian to see if it’s clearly needed!

Increase Mental Alertness

Foods and nutrients that improve cognitive function, coordination, memory, and mood are extremely welcome as we exit an exhausting, disorienting long-haul flight or, even, an energy-zapping, mind-numbing short-duration jaunt!  Foods high in antioxidants (such as anthocyanin, luteolin, epicatechin), foods rich in brain anti-inflammatory substances (such as omega-3-fatty acids and, again, luteolin), foods rich in the amino acid, tyrosine, foods rich in choline, foods and beverages that have caffeine (yay!)

Anthocyanins are found in blackberries, blueberries, strawberries, red grapes, red cabbage, and red onions. I see a theme here! J If you’re a berry-person, go for it! There’s so many good berry juice products available today.  Although I normally would recommend eating fruits versus fruit juices, after disembarking a plane, it’s one time where a brain-boosting shot of blueberry, strawberry, or mixed-berry juice would be a great antidote to your drowsy mood.  Go grab yourself a berry smoothie! By all means, if you can get a bowl of fresh berries, that would be lovely, too!

Luteolin is a flavonoid that has been shown to improve memory and reduce brain inflammation.  It is found in celery hearts, carrots, broccoli, citrus fruits, peppers, beets, peppermint, oregano, basil, olive oil, chamomile tea, and get this – parsley, sage, rosemary, and thyme! So, whether you have your ZB (ziplock bag) with carrot sticks and orange halves or you want to add generous sprigs of herbs to your eggs and post-flight meal, know that these items can help sharpen your mind and keep you alert!

Epicatechins are flavonoids found in dark chocolate.  How perfect is that? It’s easy and delicious to grab a piece or two of dark chocolate (at least 65% cocoa) when you are in transit. You don’t need to eat alot – about 60 grams, and no more than 85 grams of dark chocolate (which is the amount in one or two pieces) – should do the trick without adding too much fat or calories.

Omega-3-fatty acids have already been mentioned a few times, so I think you get the point that foods containing these powerful anti-inflammatory agents are crucial to great health!  These, of course, are found in oily fish, such as salmon and sardines, oils, such as canola and soybean, walnuts, and flaxseeds, all of which should not be too difficult to get if you add walnuts and flaxseeds to salads and oatmeal, for example, choose oily fish meals as often as possible, and use dressings and omega-3-fatty acid rich oils.

Tyrosine is an important building block of neurotransmitters and is a nonessential amino acid, which means the body makes it (except if you have phenylketonuria) from the amino acid phenylalanine. But, there is evidence that including tyrosine-rich foods in the diet boosts levels of tyrosine in the body and this can enhance brain function, especially during periods of stress and sleep deprivation.  Need I say more, frequent flyers?! Rich sources of tyrosine are soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds. So, there’s enough variety there that give us plenty of options to choose, either from any restaurant menu, corner food shop, or supermarket we pass through or in our own, easy-to-pack ZB supply!  How about a bowl of yogurt or cottage cheese with wheat germ, walnuts, and berries? Make your selections nutritious and delicious!

Choline is a substance that is necessary for the synthesis of phospholipids and healthy cell membranes, especially our sensitive brain cell membranes. It is found mainly in foods high in lecithin, such as egg yolks and whole eggs, organ meats, soybeans, wheat germ, and whole wheat products. So, making a point of including eggs regularly, choosing whole wheat breads, pasta, and cereals, and snacking on edamame and dry-roasted soybeans would be an excellent way to boost your brain function when travelling.

Caffeine is a known stimulant.  So, if you’re a coffee drinker, don’t forget to enjoy your cup or two as you head out to be where you need to be (as if I had to remind you J)! Add a square or two of your dark chocolate with your coffee and life just gets better and better!  If you’re not a coffee drinker, tea is perfectly fine and also contains caffeine, perhaps not as much as in coffee, but, certainly enough to wake-up and stimulate mental capacity! Both coffee and tea have potent antioxidants, too! And, if you’re neither a coffee or tea drinker, you can still enjoy your dark chocolate, just for the caffeine – right? Caffeine is also found in soft drinks, and, although, I admit, soda is not the healthiest beverage – if it is consumed in moderation and to help you enjoy other healthy foods and as a source of hydration, go for it!

Just being aware of foods and nutrients that boost your brain function will subconsciously prime you to consciously look out for these foods and include them in your dietary intake soon after arrival. Moreover, it’s nice to know that these choices known for boosting alertness, memory, and cognitive ability fit very nicely with foods that aid in detoxifying your body!  This makes life easier and that’s always a plus!

Freshen Up!
These last tips are all about arriving at your destination feeling good and looking even better than you imagined! The following information will help you with freshening your breath, whitening your teeth, and getting that healthy glow!

Fresh Breath

Fresh breath is reliant on great oral hygiene and your intestinal flora.

Oral Hygiene

Firstly, if you know you will have a busy, non-stop frequent-flying schedule – get yourself booked in for a dental check-up. Unheeded cavities and pockets of dental decay are not only sources of foul bacterial overgrowth and odor, but it’s well known that changes in altitude can cause these holes to trap gas which results in exacerbation of foul bacteria, possible infections, and pain. L So, having cavities filled, infections treated and healed, and teeth cleaned will prevent sources of odor. Brushing and flossing your teeth before or soon after arrival helps, too. Don’t forget to brush your tongue, too! Rinsing your mouth with a solution of water and baking soda can neutralize bad breath. If you have any baking soda left from you ZB stash (it helps with neutralizing stomach acidity and heartburn, too!), now’s the time to use it up for another good purpose.  Diluted peroxide is an alternative mouthwash, too. Most flight attendant medical kits have peroxide, so you can always (nicely) ask for some, if necessary.

Intestinal Flora

If you’ve been trying to follow dietary recommendations already given – especially regarding control of flatulence (Chapter 4) and gastrointestinal issues (Chapter 5), your gut bacterial flora will already be in check and low in those microorganisms that fuel putrid mouth and breath vapors that emanate from deep inside your digestive tract.  Optimal hydration (Chapter 6) further assures dilution and excretion of particles that cause odor.

Dietary Tips That Directly Help Neutralize and Banish Bad Breath

There are many ways that dietary sources can help neutralize bad breath, such as:

1. Optimal hydration and drinking plenty of water
2. Chew on fresh or dried herbs, especially parsley and mint
3. Chew on dried fennel seeds or cardamom pods
4. Drink herbal and spiced teas, especially peppermint, ginger, cinnamon, chia teas
5. Berries, citrus fruits, and melon as these all neutralize breath odors. Even sucking on a lemon or adding lemon to your water and tea helps
6. Crunchy fruits and vegetables, especially apples, celery, and carrots increase saliva production which helps to rid mouth of foul-smelling bacteria
7. Yogurt, buttermilk, kefir, and foods with active cultures also helps to neutralize strong odors
8. In a pinch, chewing sugarless gum also increases saliva production and can help decrease bad breath

Dietary Tips That Can Help Clean and Whiten Teeth
Nothing beats a professional cleaning and whitening process. Teeth-whitening strips can also come in handy and, of course, brushing with whitening toothpaste and flossing your teeth, but soon after landing there are some natural tips that can help get teeth feeling and looking clean and bright:

1. Chewing crunchy fruits and vegetables, such as apples (also contain a natural teeth-whitening acid called malic acid) and celery
2. Eating some pineapple! Pineapple contains bromelain, which has been found to be an effective stain-removing compound for teeth
3. Strawberries, similarly, contain a teeth-whitening acid, called malic acid
4. Eating raw broccoli has been shown to help clean and polish teeth
5. Chewing raisins stimulates saliva and neutralizes bacteria in the mouth while removing stains
6. Lactic acid in cheese protects against tooth decay and helps clean teeth

These dietary tips, together with getting some quality sleep, managing jet lag, and lastly – cleaning and moisturizing your face, hands, legs, and arms (this is for BOTH men and women!) -- will help you show up feeling refreshed and looking radiant!

And very lastly, three key points are important to help you arrive as clean, coherent, and fresh as possible:

1. If you can arrange arriving a day early to acclimate yourself before your ‘official’ business or vacation begins, that’s ideal.
2. Practice good hand-washing or use an alcohol-based hand gel (at least 60% alcohol) to avoid picking up or spreading infections.
3. ALWAYS keep in mind the travel advisories regarding compromised food and water-supply hygiene whenever you make choices involving vegetables, fruits, and or raw, uncooked, unpasteurized foods and beverages of any kind, when applicable, especially in countries with known issues.
   
   

I Bid You A Fine, Frequent-Flyer Farewell….For Now

The best things to eat and drink when you fly do not fall out of the sky and onto your plates and into your cups. I know it takes forethought, strategic planning, conscious decision-making, discipline and reigning in impulses, and good sleep and stress management.  But, the benefits of traveling and arriving well are so worth it!

I have done my utmost to gather together evidence-based information, but, also practical tips to help make your flying experiences more comfortable, healthier, and pleasant.  My goal was to make the information accessible and available to you in one handy reference. I have tried to cover the issues that, in my opinion and experience, are of greatest concern and have the most impact for flyers in truly making your travels easier and most effective. As much ground as I have covered, I realize there may be many issues still ‘up in the air’ (hopefully, that will be the last of my unintended puns J). Perhaps, there is a concern or two that you may have that I have not addressed in this book.  Thus, I invite you to feel free to contact me re: The Best Things To Eat and Drink When You Fly at mjoverwater@yahoo.com.  I will do my best to help you with your particular issue. I am busy gathering specific information on what and where to find optimal food and drink at several international airports. I can make that list more complete with your help, so please email me with your experiences and suggestions. Additionally, I am still active in contacting airlines on how they can best serve the flying public when it comes to delivering more nutritious, yet delicious and appropriate meal options as well as special meal requests. I would also appreciate hearing from you about your meals and meal service experiences with airlines, and restaurant and food/drink tips about different airports you fly in and out of – photos highly appreciated!  The pressure on airports and airlines to supply and deliver tastier, more convenient, yet healthier options will be ever evolving, as supply resonates more with increasing demand, so I anticipate we have an active, but exciting ‘journey’ ahead on those fronts!  Bring it on!

And, if by chance, in your frequent flying travels, you find yourself sitting, standing, or walking next to me, don’t hesitate to say hello. Perhaps, we can make our way to the green-tea Greek-yogurt smoothie counter, together!  I look forward with great pleasure to meeting you! J.  Till then:

“May the road rise up to meet you
May the wind be always at your back
May the sun shine warm upon your face
And the rain fall soft upon your fields
And until we meet again
May God hold you in the palm of his hand”

                                                                    ― Irish Blessings

References:

Cruciferous vegetables definition and list http://www.gardeningknowhow.com/edible/vegetables/vgen/cruciferous-vegetables.htm

Eat Right – Traveling Home and Abroad http://www.eatright.org/Public/content.aspx?id=6442480224

Diet and Detoxification http://www.todaysdietitian.com/newarchives/030314p34.shtml

Cysteine. http://umm.edu/health/medical/altmed/supplement/cysteine

Arrive in better shape. http://www.aviation-health.co.uk/news/browse.php?load=aibs.html

How diet protects the brain. http://www.todaysdietitian.com/newarchives/062909p24.shtml

Brain foods: the effect of nutrients on brain function. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805706/

Brain food: superfoods to improve your cognitive function. http://www.huffingtonpost.com/2012/09/18/brain-food-superfoods_n_1895328.html

List of foods high in tyrosine. http://www.livestrong.com/article/261677-list-of-foods-high-in-tyrosine/

Nourish: proteins. http://www.fi.edu/learn/brain/proteins.html

Healthier ways to get your caffeine. http://www.webmd.com/diet/features/healthier-ways-to-get-your-caffeine

Harris,J and Warde, F. The little book of chocolat. Doubleday, 2014.

5 Foods that will freshen breath. http://www.pasadenalaserdentistry.com/2011/02/5-foods-that-will-freshen-breath/

Don’t let bad breath trouble ruin your pretty smile. http://www.webmd.com/oral-health/features/dont-let-bad-breath-trouble-your-pretty-smile

7 Foods that whiten teeth naturally. http://healthyliving.msn.com/health-wellness/oral-care/7-foods-that-whiten-teeth-naturally

Granola on the go. http://www.lizis.co.uk/

Hand hygiene in health-care settings. http://www.cdc.gov/handhygiene/guidelines.html

Travel hygiene and health tips. http://www.simmons.edu/hygieneandhealth/Travel%20Hygiene%20and%20Health%20Tips.pdf

When Visiting The Netherlands....

As many of you know, my husband is Dutch. I found this 'email' he sent to friends so wonderful, that I thought I would put it on my blog. They asked him for a 'few suggestions' on what to do while visiting The Netherlands next week. This is just him -- very thorough and thoughtful. So, if you, too, are planning a visit to Holland, the following may help out a bit. :) This is from his perspective, I take no credit for this other than having enjoyed some of these amazing excursions with him and our children during many a 'local' holiday:

Here are some ideas for a glorious Holland visit:

Seaside cycling/ walking/ resorts:

some options:

Zeeland:
Middelburg/ Domburg/ Veere/Vlissingen


Very nice dune and beach, old fashioned holiday area, very popular. Stay in Veere for instance, rent bicyles there and 'roam' the island. (now not an island anymore. I used to go there on holiday as a child. We loved it. Women were still wearing the traditional dress (with white starched headgear witth gold pins in it!). Visit Oost Capelle/ West Capelle, Domburg, lovely towns/ villages beaches everywhere. You can certainly rent bicyles, sail on the Veerse meer, ride horses and totally relax.
https://www.google.co.uk/maps/@51.54796,3.660775,3a,75y,36.46h,90t/data=!3m4!1e1!3m2!1sX0GbrDZExOCynVENyYjFGg!2e0!6m1!1e1
http://domburg.com/en/domburg
http://zoutelande.info/en/

These are the images of the women in Zeeland that I remember as a child!




Den Haag/ Wassenaar. Katwijk, Noordwijk


Here you see the beach at the Hague. I could possibly arrange for you a tour in parliament. The images above are of the beach in the Hague and the 3 rd image is Wassenaar (north of the Hague, partially in the dunes) where we have our home (which we, of course, are presently not living in, at the moment). If you go there I can give you the address, if you want to see it :), and you can check out the area. Again a lovely area to bicycle. You also should visit here the Mauritshuis museum. (just re-opened!) In the picture of the museum, you see to your right a small tower. It houses the office of the prime minister. Here are some images of world renowned Dutch painters from the 17 th century the Dutch 'Golden age'. (Vermeer and Rembrandt featured: must see!)



Above a picture of hotel Duinoord in Wassenaar (Fletcher hotel), just north of The Hague, nice place to stay or eat in the middle of the dunes in Wassenaar (if you can get a reservation). We had my 50 th b-day party there with friends and family. They also rent bicycles and from there you can cycle through the dunes to Katwijk (see picture above) and Noordwijk, old fisher towns and now also beach towns. Katwijk is still very traditional (everybody goes to church on Sunday), Noordwijk is more 'touristic'. Both towns also have lots of B&B's and hotels. Hotel van Oranje and 'Huis ter Duin' in Noordwijk are the 5 star properties on the beach. In Katwijk if you have a chance try to eat on the beach in restaurant 'de Zwaan'. (great fish) http://www.restaurantdezwaan.nl/


This (below) is hotel Belvedere in the dunes in Noordwijk: lovely and very old traditional place. I stayed here once and liked it. Best is to call them if they have room. You can also rent good B&B's in Noordwijk using booking.com.




From here of course you can visit Amsterdam (certainly worth a day: the canals and museums. You should make a 'rondvaart', see the Anne Frank huis en the just restored Rijksmuseum. Haarlem is a very nice old town close by and also worth a visit.





By the way in Amsterdam:  a 'coffeeshop' is not a place to get a cup of coffee!.....and you have to see the 'Nightwatch' in the Rijksmuseum!!

In Haarlem of course you see the Frans Hals museum:



In the east of the Netherlands, I can recommend the area around Apeldoorn, Arnhem and cycle in Hoog Soeren and to the Kroller Muller museum. (see image below of the museum). the museum is set completely in nature, holds an important collection of Van Goghs and other fantastic art.



Hoog soeren is a nice quaint place to stay with Hotel Hoog Soeren. In Apeldoorn you will find hotel de 'Keizerskroon' (after the German 'Kaiser') who stayed in het Loo palace (see above) after he was ousted and sent packing. Below a typical farm iamge of the places you find in the forest there. You have to eat at the 'Echoput' restaurant. One of the oldest and most traditional places to go.

http://apeldoornhotels.kiesreis.nl/



And young Daniel, when in Holland, if you get lucky, you will meet one of these young ladies ! Don't give them too much stick though because they will hit back!....(World and Olympic champions....)



I hope this gives you guys some ideas. Also nice is along the Ijssel river to cycle and see Zwolle (eat in the Librije...only 3 Michelin stars), Utrecht (beautiful old town with some nice places to visit or Den Bosch (bit more to the south, my old home town with a medieval centre.
Good luck planning!

warmest regards,

Weight Loss...I Want For You What YOU Want For You!!

When people tell me they are going on the newest popular 'diet' or on some fad diet or they come to me and ask me to put them on such a 'diet', I used to cringe.  But, now, I finally, after ALL THESE YEARS, get it! I now use this information wisely, and more importantly, to the advantage of my client(s) to truly help them achieve what they want. For, I now know what they are REALLY asking for and want: to lose weight fast and/or as much weight as they can in a short period of time! You know -- magic -- the proverbial silver bullet?!  Haha! 

And, you know what? This, actually, is, quite useful. Quick-starting a good weight loss can really be motivating and a helpful segueway into getting people to follow a balanced, sustainable healthy way of eating -- for continued weight-loss (primarily fat loss) and, ultimately, for weight maintenance with an optimal muscle:fat ratio and a healthy way of eating -- for life.

I want for you what YOU want for you!! And I am open and willing to do my utmost to help you get it! :) 
 

So, I do keep in my 'tool box' some options for initial rapid weight loss:  1) a hypocaloric diet that I, myself, have developed based on what I believe is an optimal proportion of carbohydrate:protein:fat that affords a very quick weight loss result-- mainly fat loss; 2) a quick weight-loss plan based on and around proprietary products such as shakes, bars, soups, oatmeal, packaged snacks, etc; 3) plans based on 'diet' meal delivery programs; 4) plans based on whatever a client tells me is their 'go-to' quick weight loss regime -- even plans that include some sort of fasting period(s). If a client needs medical supervision, in any way, I make sure they get it. But, usually, I am totally involved in the short period of time a client follows such a plan and have 'tweaked'  any extreme regimes that are outlandish, crazy, or downright dangerous to be less extreme, more agreeable, but as effective, if not even more-effective versions of the diet, so medical tests and supervision are not necessary. Being an experienced, properly trained and educated RD(N) and longstanding member of the Academy of Nutrition and Dietetics and the Association for the Study of Obesity helps...alot! I rely on keeping up-to-date on ever-evolving evidenced-based approaches and my large network of experienced colleagues, as much as I do on my strong background and long years of clinical practice and expertise. 

And I keep well in perspective that any quick weight-loss plan is a means to an end. The endgame, here, being that people feel good quite early-on and then, they actually appreciate balanced, healthy eating with its variety of textures, flavors, colours, and tastes once they see how boring, unsatisfying, and unappealing fad diets truly are! Moreover, people DO lose weight rather quickly with fad diets, but they are also quick to realize that these are diets that do not yield lasting results and are just not sustainable in the long term. Most folks quickly regain weight if they 'cheat' or even as I 'wean' them onto more balanced plans. The good thing is -- as long as they undergo these diets under my supervision, I prepare people for these realities and explain, up-front, the truth of the quick weight-losses  -- ie -- the 'weight' can come from water loss or fluctuations. And we work through this, together. A person is not left to feel they failed, yet again :(... or that fitness and a trim body is something they will never achieve. We also discuss the fall-out of regimes that are SO strict that they often result in people feeling lousy and often how these extreme plans actually encourage binge-ing. This cycle of fast:feast is so counterproductive, hormonally, for the body. It is MUCH better to get the necessary balance of carbs, protein, and good fats in the diet -- even when on a quick weight-loss plan. Depending on the baseline condition of a person, genetic pre-disposition, a person's age, sex, and level of physical activity-- certain people respond better to a balanced diet with a higher protein skew -- so I include carbs, but ONLY enough to take that craving edge off their appetite and to give the body what it needs to physiologically kick in the hormones that help to make that happen! Other people may respond better to a balanced diet, yet a bit higher in their proportion of carbohydrates, which, for them, works to keep hormonal balance and cravings in check.

A big goal of getting people to eat healthy-for-life is to STOP folks from thinking about food all the time! When people go on extreme plans -- they end up thinking more about food than is emotionally or psychologically healthy and, in the end, (with the help of, as I mentioned above, the physiological processes happening in the body), the self-fulfilling prophecy kicks in and people just end up binge-ing/gorging on food, caving in to cravings, and/or return to old weight-gaining eating habits because of all the ' food cue-ing' happening in their brains. The importance of having a good RD(N) supervising, when people are on quick weight-loss plans, is that we can help you to be aware and mindful of what's happening, and work you through the process until you succeed at the initial goal of quick weight-loss. We help in minimizing the rebound effects of spurious 'weight-loss' and help you keep most of this initial weight off, which maximizes the whole point of this initial great result, in moving forward to an optimal diet plan for life. We can continue to work with you on a long-term, sustainable plan for continued weight-loss, followed by an enjoyable weight-maintenance plan, until you are confident you have mastered your healthy-eating plan for life!

Working with an RD(N) to objectively assess, monitor, re-assess, and coach you through this process, can be the difference between lasting results and a temporary quick 'fix' that goes awry within a month or two!

So, I believe the services of an open-minded,  experienced RD(N), can help you feel safe and free to choose a quick weight-loss plan. Working together with an RD(N), you can make the plan work the way YOU want it to work and you will get the results you are looking for, but it will be a safer and more effective process than doing it on your own. Losing the weight and keeping it off will be a much more positive experience and will give you energy and momentum to be and STAY healthy and fit -- for life! 

If you have further questions or comments, feel free to ask: mjoverwater@yahoo.com

Star Bene! 
MJ

Mary-Jo Overwater-Gervasio, MSc, MMSc, RD

Dutch Apple Pie :)

There's a few birthdays coming up in our bi-cultural (half-Dutch) home, and, hands-down,  Dutch apple tart is the birthday treat they always want and truly appreciate! Well, at least the 'half' whose birthday is coming up who's Dutch and the other one's birthday who's got a great affinity for her better-Dutch side ;). Did you get that? Good, because I didn't! I'm Italian! I prefer ricotta pie or Italian rum cake any day!!

As I've been making Dutch Appel Taart for the past 28 years and could probably make it in my sleep, which, hot oven alert, I never would, for the life of me, because I don't follow a recipe anymore when I make it, I can't seem to delineate a recipe for 'jullie'. So I have found one that I'm linking you to that is VERY close to the one I think I follow:

http://www.food.com/recipe/dutch-apple-pie-omas-appeltaart-128732
http://www.food.com/recipe/dutch-apple-pie-omas-appeltaart-128732

Just some comments as I peruse the recipe link -- I sometimes use brown sugar for the dough and other times I use regular granulated, even caster sugar -- it's whatever I have in the home. And I also don't use 1/2 cup sugar for the dough -- usually more like 1/3 cup. It doesn't seem to make a big difference that I use whatever sugar I have around and a bit less than this recipe calls for (well, so far, so good!). I also like to add dried cranberries or Craisins in place of raisins, but I've been known to use raisins if no Craisins are lurking in the cupboard.  I do have to mention, it is important to use the right kind of apples -- Goudrennet or Granny Smith work best -- apples that are not too sweet, not too tart. But, don't tell anyone -- I have been known to use whatever apples I know I need to use up before they go rotten -- no matter what kind they are. So, the inside of the pie ends up being a bit softer than it should -- no one's complained yet!! (They better not!). I often add chopped walnuts or pecans, too. I'm also not too fussy about how I lattice the top-- I only know that it's important to keep plenty of breathing space for the apple mixture as the tart bakes -- never to cover it fully or tightly as one would do with an American apple pie.  No matter how messy it looks when I lattice, it always bakes out to look fantastic -- well -- considering that I always lightly dust the top, after the pie cools a bit, with sifted icing sugar or 'poedersuiker'. Oh, and if I have any egg left over, I actually just pour that over the apple filling after I've filled the tart with the apple mixture and BEFORE I lattice the top and, of course, before baking! I also don't necessarily sprinkle semolina on the bottom of the crust -- breadcrumbs or even some of the self-rising flour or even rolled oats (so healthy of me, yes?!!)will do just fine. But, if I have semolina in the cupboard, I use it.

 And here's what it looks like -- one I've baked earlier ;)

Really, check that recipe link out and make this soon! It's an easy 'pie dough' to make as there's no intricate rolling involved! You just need to press the dough into the bottom and sides of the pie tin. You can roll it first, if you want to, but it's not necessary. Same with making the lattice -- you can roll the dough first, then make the strips, but, honestly, I just press it lightly on my floured board and then make strips -- works fine! I also like this recipe because it doesn't require SO much sugar and it uses real butter -- hey -- sometimes it has to be butter! I've made it with margarine, too, but calorically, it's the same, so why not use butter, I say! It actually works better with butter. PLUS -- this is a treat -- remember?! Not something we eat habitually. Whoops -- the RD in me had to get that in :( While we're on that subject, you can add low-fat vanilla yogurt or even fat-free plain Greek yogurt :( on the side instead of the usual whipped cream (slagroom), vanilla custard, or vanilla ice cream :)

Enjoy! :)

Tot Ziens!
xo MJ

The wisdom in happiness

One of my great kids just sent me this article:

http://www.bakadesuyo.com/2012/08/here-are-the-things-that-are-proven-to-make-y/

It's so cool having one of your children caring enough about you that they want you to know what's up in the world re: how to be happy.   

THAT makes me happy! :)

I do agree with points made in the article -- alot of it is true,  

especially being thankful and spending more time with people you WANT to be around, not people who make us feel bad about ourselves.  But, through the course of my life, it's become abundantly clear that it's sometimes necessary to spend time with people who make us feel bad. So,  I've learned to really try to see as much of the good in these people as I possibly can -- well, as long as I have to be with them. For years, I just put up a front and cried in secret or comfort ate while still thinking how mean or nudgy they were to me. Now, I just try to accept people the way they are. I'm not going to change them nor will confronting them really change them or what they think of me. But I CAN change how I feel about them or how I feel what it's like being around them and how it affects me.

And that's what I wrote back to my daughter. She answered me that this was a really wise comment and she will work on doing this, too.  

THAT made me happy!

I also told her to make a nice cup of  hot tea and to stay warm!

These are the beautiful moments that keep me going!

xo MJ

Cupboard Soup: Nutrish&Delish!

I don't know about you, but I'm tired of going to the shops and spending money. OK, that's code for not having money at the moment to shop--ha! Even though, I was frugal and sensible on my food shopping and splurges over the holidays, I still ended up cooking and baking more than usual. I like to do both, but I was determined to not gain my hard-earned lost pounds over the feast days, thus, I chose to not overdo stocking up on too many ingredients to make and bake too many rich meals and treats. The family didn't even notice! They were just as happy, if not more appreciative of the couple specialties we DID enjoy and we are so thankful to start the new year feeling healthy and ready to keep up the momentum! With both my husband and myself having a genetic predisposition to obesity, and thus, my children having that double-whammy legacy (sorry, guys!), we all really have to work at it in this house! Being an RD, I take on the extra responsibility of trying to set a good example. I always tell my children, too, that we have to look at the positive aspects of our reality -- that is -- we are the chosen -- those who MUST be careful and selective about our food intake and, in the end, we choose wisely and most deliciously and really appreciate and enjoy eating, food, treats, etc, and keep all in perspective. Do my kids buy it? Well, they get it, for sure, but they feel screwed -- haha! Like it did me, I think it will take another 25+ years for them to truly appreciate how ahead of the curve and our time we all are! Yep, real visionaries -- trendsetters -- that's us!

So, this morning -- the day after the particularly long holiday break, imo, I'm snooping into my fridge and cupboards for my usual Monday morning inventory check before I head out to the grocery store, and I see the following:

1/2 of a 500g bag of dried yellow split-peas (so, about 250g dried split-peas -- these are the kind Indians make dhal with)
3 carrot sticks
3 celery sticks
3 small onions
5 wandering cloves of fresh garlic
1/2 bunch fresh parsley
8 small vine-tomatoes
1/2 bag baby spinach leaves

and I get to thinking, "Why go shopping? With all this cornucopia in the home ;), I'm making Cupboard Soup!!"  OK, I didn't call it 'Cupboard Soup' at that moment, but I did soak the split-peas for a couple hours (it says this was not necessary, but I still do it to rinse off some of the excess starch anyway), put them in a soup pot covered with cold water (about 1 1/2 liters -- you can add more or less depending on whether you want a thick or 'soupy' soup), bring to the boil, lower to a gentle boil for 10 minutes (to 'de-gas' the split-peas) and then add a bay leaf, and lower further to a simmer for about an hour. At this point I added an organic chicken stock-cube, but you can add any stock you want (or stock gel or best to add is homemade stock, if you have it!). I chopped up the carrots, celery, onions and garlic and sauteed them till soft (about 12-15 minutes) in olive oil, chopped up the vine tomatoes and roasted them in a hot oven till slightly charred, and then mixed the softened vegetables and the tomatoes into the split-peas while simmering and simmered for another 20 minutes. While the soup was simmering this extra 20 minutes, I tipped in the 1/2 bag of baby spinach leaves (they were pre-washed, otherwise, I would've washed them), chopped and added the parsley, seasoned with salt&pepper to taste, and also added about 1/2 tsp of dried thyme, 1/4 tsp dried oregano. And.....Voila! I have tonight's meal -- Cupboard Soup! I usually sprinkle some fresh-grated parmesean cheese over before serving and, for those of us in the home who want it ( I want it, but I forego it as I am 50+ and have to watch my carb intake -- lucky me!!), a toasted slice of whole-grain bread or a whole-grain cracker or two and the meal is complete!

And the best part -- I didn't spend a red pence today!!!! Bring it on, Tuesday ;)

Happy HEALTHY New Year, Everyone!

xo, MJ, RD

What No One's Talking About-- Discipline!

Two roads diverged in a wood, and I,
I took the one less traveled by,
And that has made all the difference.  Robert Frost, from 'The Road Not Taken'

I love food. I enjoy cooking and, as a dietitian, I love cooking healthy meals.  I'm always so excited when I find a nutritious, yet delicious recipe. When I make such a recipe and find that I really enjoy eating it, I am super eager to share it with my clients, with people I know, on Twitter, Facebook, etc.

I also am very aware of how fabulous one feels and looks when eating wholesome, balanced, healthy food, in general.  

But, let me be very clear -- healthy, delicious, wholesome food, recipes, cooking, eating -- sometimes known as 'clean eating' -- is just one part of what it takes to BE healthy! No matter how intrinsically wholesome, healthy, and 'clean' your food and eating is -- if you eat TOO MUCH of it -- this is NOT healthy. All food contains kcalories and too many kcalories for your body's needs will result in weight gain and other untoward effects, especially if the overeating of all that healthy food effects in getting too much fat, sodium, sugar (even from complex 'healthy' carbohydrates -- it all breaks down to glucose), fiber, etc.

In a world that is constantly on the search for the next best new weight-loss diet that promises delicious and nutritious, yet satisfying meals and foods and companies that are scrambling to innovate the next set of scrumptious, yet 'healthy' snacks and foods that reach all kinds of 'bliss points' and satiety levels -- may I make a suggestion?

Just STOP !!!!

I'm all for weight-loss, if you need it, and innovation, if that helps, but the ONE thing that is sorely needed, that is not often mentioned anymore, is DISCIPLINE!

We hear alot about motivation, but all the motivation in the world won't help you reign in your impulses when you grab for that donut and shove it in your mouth. 

We hear about mindful eating and that can help you become more aware of what you are eating, why you make certain eating decisions, why you have certain eating habits, and if and why you impulsively grab that donut and shove it in your mouth -- but still -- this does not replace exercising some good old-fashioned discipline in walking away from eating too much food or the wrong type of food(s) for your body's needs.  Mindful eating can help you change onto better eating habits and food choices, but you still need discipline to sustain these changes!

As I said earlier, as a dietitian, I am already convinced of the benefits of healthy eating, cooking, recipes, food, etc. I practice what I preach. But, it takes discipline, for me! I am NOT a self-regulator. I grew up obese and, for some reason, I lack the hard-wiring to STOP eating, even when I'm full! :( I love to eat and, although chips and cookies and candy doesn't 'do it' for me anymore, I can eat a whole pot of fish stew or a whole bag of almonds or a whole oatmeal peach cobbler!! But, I don't! I exercise discipline in stopping when I know I've had enough.

Moreover, when I feel that I may weaken my resolve, after working with so many food cues all day long, almost every day -- I HAVE TO walk away for a day or two. I have to stop talking about food, advising about healthy recipes, searching for articles about food and nutrition, etc. But, that's just me. There are many wonderful dietitians who are masterful self-regulators who don't need to do this.

I even find myself fasting for a meal here and there to get away from food and any food cues. Of course, I am healthy and fit and I can get away with this. I make sure I get my adequate hydration, too, by drinking enough water, even if I'm fasting.

I find other ways to find joy in my life, other than food. I read history and literature books. I go on hikes. I exercise. I give thanks for all the other good things in my life. And I pray. I find myself praying for obese people -- those who also need discipline to walk away from food, to lose weight, to get fit.

So, yes, there are many roads and choices in life. For me, choosing the path of exercising discipline has been very necessary for my success in losing weight and keeping it off. Some people can choose the path of eating healthy and exercising and they don't need to discipline themselves because they already are self-regulators and are hard-wired for fitness. But when the fork in the road came for me, after years of being obese, I chose the road I wasn't hearing so much about as I struggled, the road I wasn't taking as much as I needed to -- the road of discipline -- 

and that has made all the difference!! :)

Keep well!