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Eating Vegan in South America

Tuesday, August 9th, 2011 by

Volunteer Latin America recently shared this information on eating vegan in South America.
(For more information or to view the complete post, visit their website Volunteer Latin America.)

Though the prospect of finding vegan food in South America can be daunting, the experience is definitely worth it. Make a list of all the vegan or vegetarian restaurants you found on Happy Cow, TripAdvisor, or elsewhere, and pack it in your luggage. Below you’ll find some great South American vegan restaurants to start your list. If you find yourself in an omnivore restaurant, it’s important to be careful when ordering and vegan travelers should make every effort to be prepared. Making a set of vegan translation cards is a good idea if you have a low level of Spanish and/or Portuguese, or don’t have a vegan passport. Though finding food can be a struggle outside of vegan, vegan friendly-only restaurants, it isn’t impossible.

Top Vegan Restaurants in South America:

Arte Sano (Buenos Aires, Argentina)

Bio (Buenos Aires, Argentina)

Buenos Aires Verde (Buenos Aires, Argentina)

Casa Felix (Buenos Aires, Argentina)

Kensho (Buenos Aires, Argentina)

Verdellama (Buenos Aires, Argentina)

Verde Gourmet (Colon, Argentina)

Azahares (Mendoza, Argentina)

Entre Indyas (Salta, Argentina)

Namaste (La Paz, Bolivia)

Cada Dia (Santa Cruz, Bolivia)

Bonobo (Porto Alegre, Brazil)

Refeitorio Organico (Rio De Janeiro, Brazil)

Vegan Vegan (Rio de Janeiro, Brazil)

El Huerto (Santiago, Chile)

Mug Cafe (Santiago, Chile)

Epif Cafe Vegetariano (Valparaiso, Chile)

Ramy (Barranquilla, Colombia)

Imaymana (Bogota, Colombia)

La Esquina Vegetariana (Bogota, Colombia)

Restaurante Manantial (Quito, Ecuador)

AlmaZen (Lima, Peru)

El Gourmet Vegetariano (Caracas, Venezuela)

Courtesy of Stephen Knight, Volunteer Latin America.

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Nutrition and the Traveling Athlete

Thursday, July 28th, 2011 by

Athletes face different types of adversity when they’re traveling, especially for long periods of time. We’ve discussed health-related conditions such as DVT and Jet Lag, and preventative considerations such as which foods are best to eat while flying. Another major area of concern is nutrition.  Athletes traveling to a game, match or event need to be in their best physical shape and especially conscientious about meeting carbohydrate, protein, vitamin and mineral requirements, balancing energy intake, maintaining adequate hydration, and making sure food is prepared and stored safely.

Dining out
The best way to meet these requirements is to plan out the whens, wheres and whats regarding your meals.  Your plan should be as close to your regular (at home) diet as possible.  Choose restaurants that provide options that will help fuel your health, energy, and performance. Places known for their pasta or lean meats (great sources of carbohydrates and protein) are good places to eat; stay away from deep fried dishes.  Restaurants with a buffet option are usually great places for team meals as they provide a large variety of good foods for the athletes like pasta, lean meats, salads, rice, fish, chicken, and plenty of vegetables.

Snacks appropriate for Athletes
While on the road, the snacks you are used to picking up at your local convenience store may not be easy to find. Because they are important for recovery periods after training and between meals, make sure to bring some with you.  Some snacks worth packing are cereal, cereal bars, canned fruits, dried fruit, peanut butter, jelly, powdered sports drinks or milk, concentrated fruit juice, and (if a microwave or stove is available) baked beans, spaghetti, or instant noodles.

Food Safety
Food safety is the biggest problem athletes can face when traveling in foreign countries. To avoid the risk of infection and illness in areas where the water is questionable, drink only bottled water or water from sealed containers, avoid ice in your drinks, use bottled water when brushing your teeth, avoid salad vegetables unless they are washed in bottled or boiling water, and only eat fruit if it can be peeled. If you’re in an area where the food quality is questionable, eat only from reputable hotels or well known franchises, avoid street stalls and markets, avoid fish and shellfish, only consume food that is steaming hot or has been adequately refrigerated. Also avoid sharing cups, bottles, and utensils.

Being prepared for your trip is the best way to ensure your own success both while traveling and competing.    

Author: Derek Giannetti
Derek Giannetti, a guest contributor to the Healthy Travel blog, is an upcoming junior at Ursinus College where he plays football and studies Exercise and Sports Science. Upon graduation, Derek hopes to pursue a career in Health and Physical Education.

 

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Worried about Jet Lag? Skip the Snacks

Tuesday, July 26th, 2011 by

In my last post I provided a list of the foods and drinks that you should definitely avoid when flying. And it might seem that after going through that list that your options are so limited that you’re better off eating nothing. Guess what, you could be right.

A study, published in The Journal of Science in 2008, revealed that fasting up to 16 hours before flying can actually help to prevent jet lag.  The study was done on lab rats and has not been directly linked to humans yet, but the explanation behind the findings definitely makes sense: Usually, it’s light that triggers an internal clock that controls when we eat and sleep, as discussed in a previous post about the circadian rhythm. But according to the study, a second clock, which is based on hunger, seems to override the first when the body senses that food is in short supply. So researchers believe we might be able to faster adjust to time zone changes by manipulating this second clock.

Basically, if you make your body think it’s starving, you’ll be able to remain awake and alert until dinner time in your new destination, which would then reset your body’s original circadian rhythm based on the light.

Have you ever tried this method? Let us know if it worked for you.

Author: Derek Giannetti
Derek Giannetti, a guest contributor to the Healthy Travel blog, is an upcoming junior at Ursinus College where he plays football and studies Exercise and Sports Science. Upon graduation, Derek hopes to pursue a career in Health and Physical Education.

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Choosing the Right Foods and Drinks for Your Flight

Tuesday, July 26th, 2011 by

Many people look to food to manage the stress they face when preparing for an airplane flight, and others look to alcohol. But, there are some things that should be avoided prior to boarding a plane that will take you 40,000 feet in the air. While remembering to stay well hydrated before and during your flight is important, staying away from the following foods and drinks is also worth considering:

Fast Food
Digesting food like a McDonald’s Number 2 meal is hard enough on the body in normal circumstances; this problem is exacerbated in a pressurized cabin at high altitudes.  Not only can indigestion come from the menu options available from Mickey D’s, Burger King, Taco Bell, or any other greasy fast food place commonly seen in airports, but it can also contribute to blood flow constriction, thus leading to blood clots in the legs, also known as Deep Vein Thrombosis (DVT).

Anything that will give you gas
Avoiding foods that cause intestinal expansion is a good idea in a pressurized airplane cabin because the pressure only makes the bloating worse. Fried and super-saturated foods are obvious contributors to this problem.  The less obvious culprits include healthy foods such as onions, cauliflower, cabbage, and baked beans. Avoiding bloating pains isn’t the only reason to avoid these foods: courtesy towards and the personal comfort of other passengers around you are good things to consider as well.

Soda and other carbonated beverages
Soda and carbonated beverages can contribute to the risks for bloating and cramping described above, especially when combined with dehydration, which is always a risk when flying.

Alcohol
Some people find that a drink or two helps them cope with pre-flight anxiety and fall asleep on the plane. However, doctors advise travelers not to include alcohol in their flight plans.  The pressure in the cabin causes the alcohol concentration in the blood to be higher. This leads to faster intoxication and a higher risk for a hangover and flyers may find that after that initial nap, they have trouble falling back to sleep on a plane.  That being said, if consuming a drink or two is an absolute must for you to deal with the fear of flying,make sure you consume plenty of water to counteract the effects of the alcohol.

Sometimes the best laid plans fall apart when you’re running to the gate to board a long flight, but when possible, make the best food choices possible and you may find that your trip is more comfortable for you and those around you.

Author: Derek Giannetti
Derek Giannetti, a guest contributor to the Healthy Travel blog, is an upcoming junior at Ursinus College where he plays football and studies Exercise and Sports Science. Upon graduation, Derek hopes to pursue a career in Health and Physical Education.

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Traveling Veg and Eating Well

Wednesday, July 20th, 2011 by

Vegetarians and vegans going abroad should consider their dietary needs when planning for their trip.  Traveling and eating veg is not an easy feat. But with a little research and the use of the HappyCow.net website and Smartphone application you can get eat well anywhere across the world.

Since I’ve traveled to more countries in the last few years that I have in my whole life, I’ve become quite the expert on eating healthy while on the move. I will be honest, it takes a lot of time, research, and motivation, in foreign countries especially, but it’s all worth it when you show up to that one place that has a delicious meal you can enjoy. Here’s a bit of my process:

Planning a Destination
First I look on HappyCow to see which cities in the country I am visiting have the most vegan options. Yes, I like to go off the beaten path as well, but I leave those places for day trips when I can bring a packed lunch. Also look at travel blogs of vegans to see what places they consider veg-friendly.

Finding Accommodations
Look for areas that have vegan or veg-friendly restaurants within walking distance or a short trip on public transportation. Usually these are the “hot” spots or backpacker areas. Most likely there are hostels in these areas.

Look for accommodations that have mini fridges and microwaves or that let patrons use a communal fridge and kitchen or consider doing a farm stay. These options allow you to buy food from the grocery store and make your own meals. You don’t have to eat out every meal (which will save you money). Every town, no matter how small, will likely have fresh produce, canned beans, oatmeal and grains so you can whip up a simple meal for yourself.

Utilize Your Smartphone
When I went to Asia for three months last year I relied on my smart phone for WiFi. Almost everywhere I went, save for Japan and tiny cities, had easy to access WiFi. Make sure you have Google Maps and the HappyCow applications on your phone and know which international chains (like McDonald’s, Starbucks, CoffeeWorld, etc.) have free WiFi in case you get lost.

At least 2 hours prior to lunch or dinner I would get on HappyCow to research where I was going to eat. There are 3 different ways you can find restaurants on the site: (1) Browse by area, (2) use the Distance (radius) search, or (3) Search from top header of any page using Google.  Once you find a suitable location, it’s a good idea to call ahead and ask about some menu options. Always have a back up place in case your first choice is closed or something comes up. If you are without a car and using public transportation give yourself at least an hour to get to your destination. When I was in Bangkok, Thailand it was literally a 3 hour sojourn to eat lunch across town.

Ethnic Food is Your Friend
If you can find an ethnic restaurant like Indian, Thai, Chinese, Moroccan, Mediterranean, Italian, Japanese, or Mexican you will more likely be able to get a vegan meal. Invest in the Vegan Passport guide which has a page for every language saying what vegans eat and don’t eat.

Find a Natural Food Store or Farmers’ Market
Listed on the HappyCow site are all the natural food stores and food co-ops where you can find not only fresh produce and snacks, but also prepared foods with vegan options. Ask the employees where the best vegan restaurants are because they will have the inside scoop. Farmers’ markets are a haven for fruit, vegetables, snacks, free samples, and other natural products.

Eat Light and Raw
If the only foods you can find are fresh fruits and vegetables, that’s fine! I know many people who survived for long periods of time traveling in Asia just eating from fruit stands. You don’t have to stuff yourself at every meal, so go light and eat only raw foods at some meals.

Share your findings! Don’t forget to help other travelers: update HappyCow, spread the word, write reviews, & upload photos!

Author: HappyCow
HappyCow.net was created in 1999 as a service to help travelers and people everywhere find vegetarian, vegan, and healthy food choices. Today, our online community is powered by dedicated members from around the world who are passionate about the vegetarian and vegan lifestyle as a healthy, compassionate, and environmentally sustainable way of living. More than a restaurant and health food store guide, our website is a constant work-in-progress toward becoming a “one-stop” resource for everything VEG.

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New Health Survey: Eating in the Air

Tuesday, December 7th, 2010 by

Eating healthy while traveling can be difficult, especially when on a plane.  Thankfully, the nutrition website DietDetective.com has made this easier by conducting an annual airline nutrition survey.  Charles Stuart Platkin, the author of the survey and visiting assistant professor at CUNY School of Public Health at Hunter College, has ranked eight popular airlines with a “health score” based on the variety of healthy offerings and cost.  Coming out on top is United Airlines, with a wide selection of healthy options, and at the bottom is US Airways, with poor choices and not much variety.

Listed below are the rankings and some of Platkin’s recommendations for the healthiest choice on-board:

1. United Airlines (4 Stars)

Best Snacks: “Tapas” (553 calories) or “Lite” (430 calories) options . Both have a variety of healthy, balanced ingredients for shorter flights.

Best Meal:    Turkey sandwich (310 calories), sundried tomato aioli (140 calories), Kettle cooked chips (150 calories). Total = 600 calories

2. JetBlue Airways (3.25 Stars)

Beat Snack: “All Nuts” roasted cashews (170 calories)

Best Meal:  “Shape Up – Wild Garden”: Sun-Dried Tomato Hummus (63 calories), New York Style Pita Chips (130 calories), Sheffa Zesty Snack Mix (118 calories), Emerald Natural Almonds (100 calories), Sun-Maid Raisins (45 calories), Brothers All Natural Asian Pear Fruit Crisps (28 calories). Total = 484 calories

3. American Airlines (3.125 Stars)

Best Snack: Cheese & Cracker Snack Tray – Two Pepperidge Farm two-cracker packs (95 calories), 0.75 ounces of cheese (75 calories), one 1-ounce box of raisins (90 calories), and one 1-ounce bag of mixed nuts (170 calories). Total = 430 calories Platkin recommends skipping the cracker packages.

Best Meal: Boston Market Chicken Caesar Salad with SunChips and dressing – Romaine lettuce, chicken and Parmesan, Romano and Asiago cheeses. Served with creamy Caesar dressing and SunChips on the side (470 calories)

4. Delta Airlines (3 Stars)

Best Snack: Breakfast — – Breyers Light Yogurt (assorted flavors) (250 calories), Nature Valley Oats ’n Honey Granola Bar (90 calories), Fresh Banana (90 calories). Total = 430 calories

Best Meal: Fruit and Cheese Plate (Available breakfast, lunch and dinner) Aged Cheddar, Havarti and Smoked Fontina, Green Grapes, Pecan Halves, Dried Apricots and Crackers. Total = 475 calories

5. Continental Airlines (2.5 Stars)

Best Snack: (Meant to be shared) Savory Snack Box – Stoned Classics Tortilla Chips (180 calories), Mild Salsa ( 14 calories), Wild Garden Hummus (, 63 calories),  Marinated Olives (153 calories), Azar Fruit and Nut Mix ( 330 calories), Organic Chocolate Chip Granola Bar (, 140 calories), Oreo Chocolate Sandwich Cookies (160 calories). Total = 1,040 calories

Best Meal: Grilled Chicken Spinach Salad – Grilled chicken, cherry tomatoes and button mushrooms over spinach and romaine lettuce, topped with crispy onions and served with Italian vinaigrette. Chicken packaged separately for a vegetarian–friendly option (345 calories)

6. Southwest Airlines (2 Stars)

Best Snack: Honey or dry–roasted peanuts (70 calories)

7. Virgin America (2 Stars)

Best Snack: Veggies and Hummus – Crunchmaster crackers, pickled and garden–fresh veggies including broccoli, radishes, summer squash and tomatoes. Sweet peppadew hummus and curry dipping sauce. Total = 275 calories

Best Meal: Homestyle Chicken Sandwich – Chicken salad, vine–ripened tomatoes and crisp lettuce on hearth–baked nine–grain bread. Served with a Toblerone chocolate. Total = 325 calories

8. US Airways (1.75 Stars)

Best Snack: CaféPlus – Bumble Bee cranberry chicken salad (110 calories), Freshers cream crackers (140 calories), Bare Fruit cinnamon apple chips (43 calories), Emerald Natural almonds (100 calories), Pepperidge Farm Milano cookies (120 calories), Toblerone Mini (66 calories). Total = 579 calories

Have you done any of your own research or would you like to share your opinion with us?

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Vegans Abroad: Bring Your Ingenuity Along

Thursday, September 30th, 2010 by

In many parts of the world, declaring yourself to be a vegetarian, much less a vegan, is often met with anything from well-meaning curiosity to complete disbelief.  In many developing countries where starch is a staple and meat is traditionally somewhat of a luxury, the idea that someone would just prefer not to eat meat, either for ethical or dietary reasons, usually comes as a bit of a shock.  Your hosts may jump to the conclusion that you are sick (either physically or in the head) or that you are turning your nose up at their local cuisine, so it is important to handle the matter delicately. 

If you are a strict vegan, it can be a challenge to find animal-free sources of protein while abroad.  Of course, you may find a lot of options in Asian countries where soy is a familiar ingredient.  Coffee with soy milk, called “soya milk” in the UK, is widely available through the Starbucks chain.  You may end up spending a lot of time in the hotel bar – not for the drinks, but for the bowls of nuts!

In Latin America, although rice and beans are traditional staples, the beans may be prepared with meat products – it’s not unusual to find a pig’s ear floating in the traditional Brazilian feijoada (bean stew). But it is also common to find beans prepared with just water and salt.   I have admittedly found myself eating a lot of lettuce and French fries in some locations, so I tend to bring along my share of packaged protein bars to tide me over.  There are also websites like vegdining.com and happycow.net which have listings of restaurants with vegetarian or vegan options. My advice is to confirm the information carefully. Unfortunately, given that omnivores vastly outnumber vegetarians and vegans, these specialty restaurants do not always stay in business.

I recently found a vegan blogger who is traveling to Istanbul and providing vegan travel tips on the way; she also has some tips on using vegan foods to remedy some of the more common travel maladies. Let us know if you have some tips on how to manage a vegan diet in the four corners of the world.  Also, check out our earlier post on resources for vegetarians which included a link to the International Vegetarian Union.

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Unpeeled vs. Peeled – Don’t get confused when it comes to food safety

Monday, July 12th, 2010 by

In today’s New York Times’ Globespotters post, Fresh, Sweet and Seasonal in Mumbai, Dan Packel tells us about the abundance of fresh fruit available in the APMC Fruit Market in Navi Mumbai.  It covers a huge, 22-acre area and sounds delicious.  Not to rain on Dan’s parade, but I did think we should remind travelers of dangers sometimes associated with food when traveling.

According to the CDC, “Traveler’s diarrhea (TD) is the most predictable travel-related illness.”  It hits 30% to 70% of travelers, depending on the destination.  We have covered this subject before, so we don’t need to rehash all of the same information (see Eating Safely: What can I do? and Stop Me If You’ve Heard This One: Where I Met Montezuma); I will stick to fruits and a weird English anomaly.

Simply put, it is better to eat fruit that can be peeled and that you have peeled yourself.  Obviously, wash your hands and the fruit prior to peeling.  This leads me to my English anomaly:  what does unpeeled mean?  Is this fruit that has been peeled, as in “undressed,” or is it yet-to-be peeled.  The CDC makes a very ambiguous statement in its guide on TD –  ”Other risky foods include raw or undercooked meat and seafood, and unpeeled raw fruits and vegetables.”  If it is risky, I assume they mean “peeled.”

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Falafel, Shawarma and Pitas, Oh My! A Celiac Fights to Find Food in Israel

Monday, February 15th, 2010 by

I recently returned from a two week adventure in Israel with the Birthright program from the University of Delaware.  

Prior to leaving we were told we could bring a maximum of two bags each. Because I have a tendency to over-pack, this caused me some stress.  I managed, even though I had to dedicate one full bag to gluten-free foods.  I have celiac disease which means that many of the foods some people would grab for a quick snack are off limits to me.  Unless you have read as many food labels as I have, you probably can’t appreciate how many foods have wheat, rye or barley – ingredients that can trigger a revolt in your stomach and can cause long term damage to your intestines if you have celiac disease.  

As I was preparing for my trip, I began reading up on the popular foods in Israel — falafel, shawarma, pitas – and realized they are all made with bread! This could be an “oh-no” place for a celiac! I packed gluten-free cereal, gluten-free trail mix, gluten-free granola bars, fruit snacks, and a lot more. I knew I would have trouble finding things to eat.

The biggest problem was that I didn’t speak Hebrew and the locals didn’t speak English very well. It would have been so much easier in restaurants if I could have clearly communicated my food restrictions. Also, cross-contamination was a huge issue because foods are not always cooked by themselves or kept separate from others.  One night, while staying in a Bedouin encampment in the middle of the desert, we were served rice and meat inside a pita. After explaining my dietary restrictions to the staff there, they told me they could get me the rice and meat without the pita. GREAT! Except, not really, because the rice was mixed with orzo, another huge no-no for celiacs. That was a bad night.

The trip was amazing, and I am sure that other celiacs have traveled to Israel and have not had such a hard time. If you are going to a foreign country, bring someone who knows the language or a list of translations (companies like Select Wisely offer translation cards to help with this) regarding your food restrictions.  It will be so much easier to communicate your needs without confusion. Also, even if you speak the language, it is smart to bring extra snacks to have with you in case you can’t find something to eat. But most importantly, have fun!

Photo info: http://www.flickr.com/photos/jevnin/ / CC BY-SA 2.0

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Traveling Gluten Free

Wednesday, February 10th, 2010 by

Recently, a study was released regarding the increased prevalence of celiac disease. The Mayo Clinic in Rochester, MN analyzed about 9,000 blood samples taken in the 1950s and based on the findings reports that 0.2 percent of that population had celiac disease, but today an estimated 1 percent of the population has it. Celiac disease is a severe intolerance to gluten—a protein in wheat, barley, and rye. As more and more people are diagnosed, more organizations, websites, and blogs have been formed to help people find a variety of foods that are both tasty and gluten free.  

Over time those affected acclimate themselves to the labels, guides and menus available to help them navigate options in their favorite restaurants and grocery stores. But what happens when they go abroad? 

Because there is plenty of helpful information available, the celiac diagnosis does not have to deter anyone from traveling.  The National Institute of Health Celiac Disease Awareness Campaign is a good place to start—the travel section provides an outline of how to plan, travel, and then visit a different country. The Celiac Travel website provides even more detail.  One of the best features is free printable cards in 43 language describing celiac disease and the dietary limitations around them. They’re even available as an iPhone app! In addition to the general travel tips and tools, the “Celiac Travel Stories” section offers user-generated anecdotes and restaurant reviews. (For additional “traveling with Celiac” stories check out Celiac.com.)

The book Let’s Eat Out: Your Passport to Living Gluten and Allergy Free has compiled a list of country-specific Celiac organizations and information sources.  Use this information to help plan for and enjoy a worry free trip abroad. 

Do you have any travel-related or country-specific tips you’d like to share?

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