Diet Review: Is DASH Travel-friendly?

0 Posted by - June 10, 2013 - Life, Mexico

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If you’re just catching up, here’s the short story: I live overseas, I travel a lot and I just had my second baby. I struggled with post-partum depression this time around (although it has vastly improved with exercise and sunshine) but I still have this on-going issue with fitting in exercise while on the road (and with kids and everything else) plus my travel diet is usually pretty much out-of-control. I’m trying to figure out how to fix that, so as I’m trying out new things I’m writing about my results here, in case anyone else is going through the same thing. However this is not advice! Ask your nutritionist or doctor and don’t sue me, okay?

So the question is this: how do you eat healthy on the road when…

1. You don’t always have a kitchen.

2. You eat out a lot.

3. You want to try local dishes and eat like a local.

4. You don’t always know the calorie count of what you’re eating — or maybe even the name of it or what’s in it (Every tourist in Asia ever: “Excuse me, is this chicken? Please tell that’s chicken… oh god, it’s not is it?”).

So here was my plan: Eat SUPER healthy when I’m able to and that will more than compensate for the days when I don’t. So instead of worrying about calories when I’m out and about in a new city, or enjoying street food in wherever I happen to be, I just make up for it by eating very healthy when I’m able to control my diet more.

Call it The Better Than Nothing diet.

The closest thing I found to the “This is Super Healthy” for a diet is the DASH diet (which is similar to the Mayo Clinic Diet and the Mediterranean diet) and it’s good for your heart and if you’re worried about cancer, heart disease, strokes, diabetes or any of the major killers out there, then eating enough fruits and vegetables and maintaining a health weight are two things you can do to signifigantly reduce your risk (I read that you can lower cancer risk by 60% — when you think about it, that’s a pretty good incentive).

I won’t try to summarize the whole diet, but the great thing is that there are two full pdf guides for the diet (for free!) that you can download. The short guide (6 pages) or the long guide (64 pages). Or just read the US News Review.

Right now, we’re in Mexico but we’re renting a little house that has a full kitchen. So I decided to do the DASH diet for a full week. Here’s what it entails:

  • Intake less than 2300 mg of sodium a day
  • Eat lots of whole foods
  • Lots of veggies and fruits
  • Healthy fats

If you try to lower your sodium to their recommendation it’s impossible to eat badly. I was making all of my food, eating about 2000 calories a day (I’m breastfeeding so I can’t restrict my calories) and basically filling up on fruits and veggies all day, and I still came close to my sodium limits every single day.

How to track it: I put everything into a calorie tracking program, in this case, fitday.com (there are tons of calorie counting apps out there) and set a special goal to watch my sodium intake.

What you eat: Anything you want, just realize that whole unprocessed foods are the lowest in sodium. A typical day for me:

Breakfast: Zuccini omelet with home made salsa (no salt added) and a few ounces of fresh cheese like panela (or mozzarella) and corn tortillas

Lunch: A giant green smoothie (1 cup blueberries, 1 cup pineapple, 1 cup spinach, 1/2 cup yogurt, 1 orange)

Snack: A handful of almonds, an apple and some cheese

Dinner: Grilled chicken (1 cup), pinto beans (1 cup), home made salsa — pico de gallo (1 cup),  and corn tortillas

Snack: A smaller smoothie (1 cup blueberries, 1 cup spinach, 1 cup hibiscus tea, 1 tablespoon honey) and air popped popcorn (no salt)

Needless to say, it’s a ton of food and from tracking my nutrients I was getting 200% of my daily allowance on almost everything (the except was Vitamin A, Calcium, Vitamin E and Iron — although I started adding hibiscus tea which has a ton of iron — but even for those nutrients I was usually at 95% or more of my daily requirements). Note: Vitamin D I get from daily sunshine and I didn’t track water but it was about 10 glasses a day.

This is a snapshot from one day’s nutrients (click image for larger view). Despite not adding ANY salt and eating tons of fruits and veggies, I still went over my sodium intake by 200 mg — that’s because there’s a small amount of sodium in almost everything. It adds up quick. I have no idea how someone can do the hypertensive version of this, which is just 1500 mg a day without a significant calorie cut (but then again I am not a nutritionist either, maybe they have some magic recipes).

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How did I feel: In general, pretty good. I was never hungry, but I did jump at my next meal and devour it. I am breastfeeding so I think the lack of fat was making me feel a little empty after eating. A smoothie just doesn’t fill you up in that totally satisfied way unless you have some almonds, avocado or a little cheese with it, something with fat to make you feel sated  I started to add in more fat towards the end of the week and then it was better.

Here’s the crazy thing: I felt like I was detoxing a little. Like the lower amount of wheat (almost none, really because I was eating corn tortillas, which is not a rule of the diet, just how it worked out) might have meant I was getting a little gluten detox, which basically feels like a cold. My nose was running like crazy. Also I just had a c-section so my body is still healing but this diet made my back pain flare up, like right along where the c-section scare runs but on my back. That might not have been related, but it was towards day 5, so I stopped after day 7 and went back to my normal diet and the side effects stopped.

In other words, for me, it was almost a little too much. I am sure I would adjust.

The big win was the smoothie, it gave me super energy! I think I slept better too.

My weight: I lost 9 lbs during the week, a large portion is likely due to the sharp salt restriction. (I am also 3 months post-baby so I have all kinds of crazy water retention and hormones going on, so this is probably not a typical result).

Equipment needed: I really used my blender a lot and I had to cook all my own meals.

Is it travel-friendly? I would say doing it to the letter probably wouldn’t be realistic unless you’re going to always cook for yourself and even then it’s really restrictive. I used a lot of spicy peppers to add flavor where salt would normally be, so for Mexican cuisine, this works great! You can modify most Mexican dishes to fit this diet. The main Mexican meal, La Comida, which is usually grilled meat plus beans, some kind of salsa, a vegetable and corn tortillas, is a perfect fit as long as you don’t add salt (and it’s cheap especially if you soak and cook your own beans). Having affordable produce makes a big difference too, I think we spend something like $40 for a week’s worth of fruits and veggies but if we were in the States I could see this costing $100+ a week just in produce.

What I took from it: I am a huge green smoothie fan now. I think it might be worthwhile, if you’re like me and trying to eat healthier, to pack your blender when you travel (I KNOW, that’s crazy) but I’m thinking about doing it. Or maybe just buying one in each new city if I’ll be there for more than a few weeks. It’s the only thing you really need, even if you don’t have a kitchen because every place in the world has fruits and veggies you can blend up. They are delicious to boot and really healthy. And so much better than eating a sad little salad with some low-fat dressing. I can’t even taste the spinach and as I got more used to it, I could use less fruit and more spinach. It’s also as powerful energy-wise as a cup of coffee (to me anyway and without the jittery caffeine feeling).

Conclusion: DASH is definitely healthy but labor intensive. The salt restriction will make eating out completely prohibited because salt tastes good — every restaurant puts salt in their food, even vegan places. I can’t see myself doing it everyday, but it’s a nice quarterly way to reset your taste buds. Even the smallest amount of sodium tasted like heaven after a week, and I didn’t feel the need to salt my food at all, the natural salt was more noticible to me.

  • http://sailingmatahari.com Monica

    There must be something in the air because I just wrote about green smoothies on my blog! We live on a boat so while we aren’t traveling at the moment, space us at a premium and we use a stick blender, which might be easier to throw in your bag when you’re traveling. It works marvelously too!

    • http://almostfearless.com/ Christine Gilbert

      Stick blender! That’s a great idea. Sounds like they can handle the greens too? Hmmm… that could work.

  • Laura

    I didn’t know this was the diet I was doing, but this is close to how I try to eat. I take my blender with me everywhere and also bought a Nutribullet when I was in Milwaukee for six months – it makes it easier to add the nuts straight in to the smoothie, and shreds up the spinach and kale much better (and was cheaper than the vitamix, which is next on my savings list). My problem with doing so much cooking is that I am also working full time outside the home when I travel, and sometimes those assignments wear me out so much I am doing good to make a smoothie at all when i get home. I pretty much lived on healthy choice steamers, oatmeal, yogurt, granola, and fruit the six months I was in Milwaukee because I ate both breakfast and lunch at work and knew I could fit all of that in my lunch bag and take it with me. Sigh.

    • http://almostfearless.com/ Christine Gilbert

      Yeah I like “clean eating” but it is so tough when traveling. Googling the nutribullet now, the Vitamix sounds awesome but it’s kind of huge.

  • Melanie – NJ

    I am neither a traveller (at the moment) or a nutritionist but am pretty good at maintaining weight. Why don’t you try just cutting every meal you eat in half? This way, if you keep your food diversified enough to get all your vitamins and minerals (for you AND Stella) you don’t have to put in so much energy measuring, planning and cooking everyday. One thing I do think is a great idea is the salt restriction. Most of the time there is no need to add salt to almost any food. The fact that you are aware of what you need to do and you are trying to do it is half the battle. It seems most people, left to their own desires with food, could consume up to 5000 calories a day; cutting that in half would give you the 2500 you need right now. And, goes without saying, try to make your selections as healthy as possible. Good Luck!

    • http://almostfearless.com/ Christine Gilbert

      I don’t eat 5,000 calories a day, are you kidding me? 3500 extra calories = 1 lb, I would be gaining tons of weight. Just 150 calories extra a day will mean 1 lb gained a month. I haven’t gained more than that. Plus the other thing is that I do want to eat healthier when traveling, which poses it’s own set of challenges.

  • http://www.mybeautifuladventures.com Andi of My Beautiful Adventures

    9 pounds? That’s awesome! Cutting out salt is sooo hard for me!!!

  • Melanie – NJ

    Christine,

    You completely missed my point. God forbid you should eat 5000 calories (or 3500 for that matter) in a day. I said if you cut in half everything you did eat you could come in at or under your requirements while you were breastfeeding. My last comment stated, “And, goes without saying, try to make your selections as healthy as possible. At any rate, I wish you well.

    • http://almostfearless.com Christine Gilbert

      Okay obviously I did not understand what you were saying! Sorry!

  • http://www.travelwrite.co.za Caroline

    Great article. I take a hand blender in my luggage … and if possible buy fruit and vegetables to prepare … of course this depends on whether you have a kitchen or are staying in a hotel … I also try and take my own food when flying because the food on planes is so ghastly.

  • http://www.thejourneyitself.com Carmel

    The salt thing is much harder than it seems on paper. I’m amazed at how much sodium content there is in basically every kind of food. Since I have so much to do right now trying to get us ready for our trip, I have been hesitant to add in trying to lose weight. Instead, I’m trying to make sure I eat enough fruits and vegetables throughout the day and keep myself accountable for walking and doing yoga. I can’t count calories right now, I would cry. This seems like a good next step if I ever decide I want to try losing weight again (which after looking at pictures of me in a bathing suit this weekend, is a little more enticing…)

  • http://vigattintourism.com Josephine

    Love the article .. Especially, this is what I really need practice.. :)

  • http://www.aswetravel.com Sofia

    Sounds like an interesting diet! The only diet I’ve ever tried was the slow carb diet (twice). The first time I saw amazing results but I also went skiing for two hours every day so I’m not sure whether it was the diet or the lifestyle.

    The second time I only did it for 3 weeks and no skiing but I felt bloated as hell and I love fruit (which you’re not allowed on the diet) so this diet you wrote about might be more my kind of thing.

  • http://www.suitcaseandheels.com Melissa

    My mom had a heart condition and was on a strict low-sodium diet (>1500mg/day) so I learned a lot about what sneaky foods have a lot of sodium (bread – who knew?). It also made eating out a very frustrating experience. When we traveled together I would look for places with kitchens so that we could cook for ourselves and better control it that way. I wish more restaurants would provide a few low-sodium meals or be able to alter dishes to make them healthier in that regards.

    One sneaky trick: vinegar will sometimes trick your tastebuds into thinking you’re eating salt.

    Hmm… I guess travelling with a stick blender wouldn’t be much more cumbersome than travelling with a hairdryer.

  • vijay

    its very important to take vare of your diet during travel

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  • over 4,000 km.

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