Memorial Day is right around the corner! To start summer off on a healthy foot, here are some tips to help you enjoy all that this summer has to offer without wreaking havoc on your goals:
- Create your reason for choosing a healthy summer!
Maybe you want a bikini body, maybe you want to think clearer, maybe you want a lifestyle change or maybe you want to feel more energetic, whatever your reason, WRITE IT DOWN.
- Plan ahead for the day!
There are so many benefits when it comes to planning in advance. Especially when it comes to nutrition, for example: prepping your meals for the week ahead of time, grocery lists and checking restaurant menus before you arrive at the table! There are numerous ways planning helps keep your diet in check. Summertime gatherings with family and friends are no different! Create a plan of action in your head before you arrive to the party! Don’t walk into your event telling yourself you can eat whatever you want and you will start over the following week. Create your plan of action: I am going to avoid the desserts today. There are always so many dessert options at my family gatherings. My husband and I make the choice before the event to avoid high-fat, high-sugar desserts and replace with a healthier, low-fat, low-sugar dessert. Practice saying No: Be kind and refuse the offer, say thank you and if you feel the need to talk about your healthy choices: I am going to stick to greens and meat only. Tips for how-to mange healthy: Opt for the green salads over the macaroni salads, eat all the proteins, top your greens with beans and peas! Avoid the breads, potatoes and starch foods. Needing an indulgence: stock up on snacks or perhaps make your own that are low-fat and low-sugar. The secret: Like a fuel tank to your vehicle, keep the indulgence tank full! Ivan and I keep Halo Top ice cream in our freezer, especially in summertime!
- Drink responsibly!
It is so important to stay hydrated throughout the day! Drinking water regulates your body temperature and lubricates your joints. It also helps transport nutrients to give you energy and keep you healthy. Who knew: fruits and vegetables such as watermelon, cucumbers and bell peppers, to list a few, help hydrate you too! Regarding beverages rich in fat and sugar: say no and remind yourself why you are making these choices!
- Don’t arrive on an empty stomach!
It may seem odd to eat before you go to a party, but it’s one of the best ways to avoid over eating and “going rogue” at your event. How long should you go between meals? About 3-5 hours. If you’re working 8-5, like I am, routine means everything! Plan on eating breakfast, lunch and dinner! Keep these equally spaced apart and should you get hungry between, have snacks in your purse or break room fridge! Ideas: handful of almonds, Greek yogurt, protein smoothie, baby carrots with hummus, an orange/apple, rice cake with peanut butter, and a few hard boiled eggs! What not to do going into an event: don’t walk into the event telling yourself you can eat whatever you want, and you will start over the following week and don’t tell yourself that you will starve yourself for the rest of the day, this leads to overeating later in your day and into the next day.
- Bring something healthy!
If you’re a guest, bring a healthy dish that you made yourself. This ensures there’s at least one menu item you know works for you. If you’re a dessert person, bring a healthy dessert!
- Get others involved in creating a healthy summer themed potluck!
If you’re the host, get everyone involved in a potluck! This will reduce your time in the kitchen and leave you more time to spend outdoors enjoying family, friends and sunshine! Make sure to assign menu items so you don’t end up with 5 bowls of pasta salad. Be sure to have a variety of proteins, veggies, a few low carb side dishes, and fruit for desert! Family and friends will inevitably bring sugary deserts. Don’t fall into the peer pressure! Put your no to practice: Aunt Barb says: I made these delicious brownies you have to try them… Your response: No Barb, I don’t have to try them. But thanks anyway! Have some fruit instead! Remain strong and make healthy choices!
- Stay active!
Nice weather calls for time under the sun, wear your sunscreen & sun hats people! If your family has some kiddo’s floating around push them on the swings, fly a kite, jump rope, play on the playground, get involved in family sports, swim a few laps if you have access to a pool, or take a walk! Balancing your calories in with calories out is a key part in maintaining a healthy weight. Remember, it’s all about having fun while being active!
Focus on your plan of action for a Marvelous Memorial Day weekend fit FAM!