July - Skiff Medical Center
Issue No. 231
A free monthly publication of Skiff Medical Center . Newton, Iowa
Eatin’ down the highway: vacationing and
healthful eating this summer
ummer is the season when families
and friends pile into cars and travel
along America’s highways. Vacations are
a time to relax, get away from home and
enjoy the sights, sounds and tastes of new
places. Unless you plan ahead, though,
you could put yourself and your family at
the mercy of fast food burger or chicken
stops and convenience store lunches.
This year, why not pack delicious food
that is economical, easy to eat and good
for you at the same time? With just a little
planning, you can satisfy your appetite
and stay healthy while you are cruising
down the highway.
Choose sandwiches that are healthy, easy
to eat and nearly “crumb-free.” Those with
sticky fillings spread onto soft bread are
convenient and neat
as the filling acts like
a glue to keep bread
halves together and
crumbs out of your
lap. Try low-fat cream
cheese mixed with
mashed bananas and
cinnamon on a whole
wheat bagel or bread.
peanut or soy butter
topped with fresh
fruit preserves (a
grown-up PB and
J!) is delicious and
may remind you of
younger days when
you rode in the
back seat on car
trips. Make a savory
sandwich spread by mashing canned
and rinsed beans with roasted garlic
and herbs or spices such as rosemary,
cumin or paprika. Or try mixing a healthy
prepared spread (low-fat mayonnaise or
cream cheese) with diced vegetables and
spreading that on whole wheat bread.
Of course, lean deli meat sandwiches or
wraps make a great choice as well.
Easy to handle, healthy morsels to bring
along are carrot, celery and jicama sticks,
broccoli florets, seedless grapes, apple/
orange slices, strawberries, dried fruits,
low-fat cereal mixes, low-fat crackers,
graham crackers, animal crackers and
pretzel nuggets/sticks. All of these foods
pack neatly in resealable plastic bags. The
dried fruits, cereal mixes, crackers and
pretzels do not need refrigeration, but the
fresh vegetables and fruits should be kept
packed on ice in a cooler.
Bring canned or boxed 100 percent fruit
juice, tomato/vegetable juice and bottled
Other tips to keep
you healthy and safe
• Space meals throughout the day. Try
to set meal times and stick to them.
It can be easy to just “graze” while on
• Share large portions when eating out.
Many restaurants serve very large
portions, so don’t hesitate to ask to
• Most popular fast food restaurants
have their nutrition
online. Review this
you pull out of the
either one of these
w w w.d w l z.c o m /
restaurants or www.
amounts of highcalorie foods. You
don’t have to avoid
these foods entirely.
amount you eat to a
In hot weather,
This month’s On the Light Side is written by
Registered Dietitian Nancy Schive
place coolers and lunch bags in
the back seat instead of the trunk.
The environment tends to be cooler
in the car, especially when the air
conditioning is on.
• Don’t let food sit unrefrigerated for
more than two hours, and make sure
coolers remain at or below 40º F.
• Make sure everyone in the family
washes their hands with soap and
water before and after eating. If you
don’t have access to a restroom, pack
moist towelettes or hand sanitizer.
Keep up physical activity,
even during the summer
Regular daily physical activity of 30-60
minutes, even during the summer break,
helps to promote good health in adults and
kids alike by maintaining a healthy body
weight and by building and maintaining
muscles, joints and endurance. You can
accumulate your minutes of activity all
at once, or in shorter periods during the
day. Use your free time to be active, and
encourage your kids to do the same this
summer. Here are some ideas to help:
• Walk to the library or store, or walk the
• Head for the nearest park, swing set,
jungle gym or basketball court during
• Shoot hoops or play catch as a family.
• Make time for a family walk or bike ride
• Clean that garage, pull those weeds
and keep the yard up, and encourage
your kids to help you with those
• Take a walk in the woods or along the
• Play freeze tag or Frisbee in your
backyard or at a rest stop along the
• Set up a backyard net for badminton
or other net ball sports.
• Get out of the car every hour or two
to take a short walk and stretch your
• Engage in some type of physical
activity most days you are on vacation.
There is no better time to enjoy a walk
with your family than on vacation. You
see the new sights up close and keep
your bodies healthy at the same time.
Pan bagna (basic recipe)
• Slice a small round loaf of whole wheat crusty bread in half (could use whole wheat crusty rolls to make individual servings).
• Remove part of the insides of the bread to make it somewhat hollow.
• Arrange vegetables of your choice (tomato slices, onions, lettuce, spinach, cucumbers, peppers, carrots, etc.) on the bottom half of
the bread. Could also add olives and pickles.
• Add well-drained tuna (water-pack), 4-5 oz. shredded or cut-up grilled chicken breast or other lean protein source.
• Add seasonings of your choice (onion/garlic powder, oregano, basil, parsley, pepper, rosemary, etc.).
• Drizzle with 1 tablespoon olive oil and 1-2 tablespoons lemon juice. Could also try a flavored vinegar such as raspberry, blackberry
or spice-flavored vinegar blends.
• Top with other half of the bread.
• Wrap tightly with plastic wrap and refrigerate overnight.
• Cut into wedges if round loaf is used.
• Pack in cooler so these tasty little sandwiches are ready for when you are picnicking or traveling.
Nutrition information is approximate and will vary depending on ingredients used. As a general guideline using the basic recipe:
Nutrition information per serving: calories: 260, fat: 7g, saturated fat: 1g, sodium: 440mg, carbohydrates: 32g, fiber: 4g