Nutrition Tips From Four Seasons Westlake
This summer is a great time to find inspiration for making healthier food choices while travelling. A Four Seasons expert is here to help.
Although most of us will be cheering the world’s best athletes on this summer from our couches, that’s no reason to be a couch potato. So what if you can’t swim the 100-metre butterfly in under a minute? You can fuel your body to perform at its best. Paulette Lambert, a registered dietitian and director of the California Health & Longevity Institute, works with guests at Four Seasons Hotel Westlake Village to enhance their nutrition knowledge. Here, she lets us all in on what we can do to be healthier now.
Q: In this summer when everyone’s watching athletes with amazing physiques, what tips do you have for travellers on the move when it comes to eating healthfully?
A: Probably the hardest thing for travellers on the move is getting adequate fruits and vegetables. You want to get three fruit servings and two cups of vegetables a day. If you’re in a good restaurant, you can order double vegetables with a meal. Very often you can get fruit cups at coffee kiosks, and if you’re in a hotel like Four Seasons, hopefully there is an apple basket in the front lobby. If you’re in a country where the safety of the produce is questionable, just make sure you can peel all your fruit.
Q: What can we learn from these athletes about health that people with everyday jobs can apply to their lives?
A: Athletes really maximize nutrition for the calories that they consume. You need to make your food count—in other words, be concerned about did you eat three fruits, did you get 7 ounces [200 grams] of protein, did you get four to five good whole-grain carbs? They’re maximizing performance in an event, but we need to maximize performance and energy in daily life. If we would eat as carefully as most of these athletes do, we would do really well.
Q: What’s the biggest trend in the wellness arena now that you’re excited about?
A: The trend of whole grains. We need to get off the white—white bread, white pasta, white french fries, white chips—and we need to get into the heavy, heavy grains. In higher-end restaurants, you’ll see faro or barley and things like that now being served. If anybody wants to watch their weight and improve their health, they should focus on any carb they eat being a whole grain.
Q: In the Wellness Kitchen at Four Seasons, you teach that small changes can really add up. How does that work?
A: For example, if somebody who doesn’t eat fruit every day took two pieces of fruit to work with them, that’s 730 pieces of fruit in a year—that’s crates and crates and crates of potassium, magnesium, fibre, vitamins and antioxidants. It lowers blood pressure big time. They’re probably going to eat it in the afternoon, and that means they’re going to eat less of something else they probably shouldn’t be eating.
Q: What trips people up who want to make smart eating choices but can’t quite get there?
A: People tend to look at being healthy as an all-or-nothing proposition. Sometimes there may be nothing healthy at an airport, but what’s the best choice available? You have to be really on it about 80 percent of the time, and 20 percent of the time you can indulge.
Q; Let’s say you want to host a get-together this summer, maybe to watch all the great sporting action. What’s a good dish to serve?
A: A spicy miso edamame is a great appetiser to put out. Here’s how to make it:
1 14-ounce bag frozen edamame in the pods
1 tablespoon miso paste
1 teaspoon sambal (Asian chilli sauce or Chinese chilli sauce)
2 teaspoons truffle oil
½ teaspoon sea salt
1. Bring large saucepan of water to full boil. Add edamame and cook for 3–4 minutes. Drain well and pat dry with paper towel. Place in mixing bowl.
2. Mix miso, chilli sauce and truffle oil in small bowl, mixing well.
3. Pour miso mixture over edamame, add sea salt and toss well.
4. Place in serving bowl; serve warm or at room temperature.