PROGRESS VS. SUMMER FUN
HOW TO MAKE PROGRESS TOWARDS YOUR GOALS WHILE STILL HAVING A FUN SUMMER!
Do you have travel planned? Lots of summer parties to attend? A little bit of thought and preparation goes a long way. Here are a few of my top tips and tricks for a healthy summer - from a Registered Dietitian!
Tips & Tricks For A Healthy Summer:
TRY TO STICK TO A ROUTINE: (as much as possible at least!)
Meal timing and exposure to natural light have been shown to help regulate our circadian clock and promote overall health. Disruption of the normal sleep/wake cycles can be major drivers of metabolic imbalances leading to chronic disease such as diabetes, CVD, mood-disorders and obesity. More short-term impacts of disrupted sleep/wake cycles include disrupted digestion, hormonal imbalance, and poor sleep quality which can lead to brain fog, problems concentrating, and low energy to perform during the day.
LET'S TALK TRAVEL: If you are traveling or “on-the-go” this summer, try to keep healthy/nutrient dense foods around so you can prevent the “food emergencies” (you can also use these tips for healthy snacking, in general).
Healthy Snack Ideas:
Pre-portioned baggies of raw nuts, seeds, coconut chips, and cacao nibs
Apple, banana or other fruit with individual packet of nut butter
Applesauce or fruit squeeze with handful of nuts or pumpkin seeds
Baggie of chopped vegetables: cucumber, cherry tomato, carrot sticks, celery sticks, cauliflower, broccoli by itself or with hummus or guacamole
Grass-fed beef, turkey, chicken, buffalo sticks and jerky such as Nick's Stick, Grass Run Farms, Graze Sticks, Tanka, and EPIC bars
Hard boiled eggs
Rolls of turkey deli meat (nitrate/nitrite free preferred)
Protein bars with minimal ingredients
Portioned bags of your favorite protein powder to mix in water.
If you are traveling by plane: Pack an empty portable water bottle to fill at the airport once past security and bring some of the snacks listed above so you don’t have to spend a fortune at the airport!
If you are staying in a hotel: When making your reservation, or when calling to confirm, request a mini-refrigerator be available in your room if not already provided. Before checking into the hotel, stop by the local grocery store to stock the fridge with healthy options such as pre-cooked chicken sausages, veggies and hummus, fruit, greek yogurt, hard-boiled eggs, etc.
When dining out: Review the menu before making reservations—go with a plan!
Look for keywords such as grass-fed, organic, seasonal, baked, grilled, and steamed. Generally best to avoid “fried” and “creamy” dishes for the sake of extra calories when applicable.
Pick and choose what you want to “budget” out for yourself - macro and/or calorie wise. For instance, if you know you want ice cream for dessert (carbs and fats), maybe that means passing on the table bread and butter.
If you don't have many carbs left for the day, feel free to make swaps; IE ask for double veggies and skip the grains!
Split an entrée with your guest, or ask the server to put half in a to-go container before bringing it to the table.
If “fast food” is your only option, opt for salad with protein when possible - such as chicken or tofu, beans, and lots of vegetables. Places such as Chipotle, Panera, Moe’s Southwest Grill, etc. generally have healthier options available.
What about summer parties?
For starters, you can always bring food and beverages to the party that you know YOU will enjoy!
Fill up with lots of fruits and veggies and pick 1-2 “treats” to enjoy in moderation.
Grilling / BBQs usually mean there will be plenty of protein available - which is great! Chicken and turkey products will generally be less fat-dense than beef products, so keep that in mind for what your personal macro/calories needs are!
Stay active - backyard games, pool or beach volleyball, swimming, etc are all great ways to increase activity while having a great time!
If you’d like an adult beverage, consider using seltzers, pureed fruit, or naturally-sweetened mixers instead of sugar-laden drink mixes (think margarita mix, for example) or heavy beers.
AND remember to hydrate with plenty of water throughout the day/evening. Most of all, enjoy a beverage that YOU LIKE.
Remember that whether you are traveling, dining out, or just going about a “normal day”, it always helps to have a plan in place (pre-tracking macros, having healthy options with you or in your home, or researching restaurants is a great way to plan for success).
Above all else, have fun and enjoy the company you are around and the memories you are making. You likely won’t remember what you ate at a specific event, but you will remember the laughs, company and potentially new friends you make along the way.
Stay healthy & enjoy your summer!
WITH GOOD VIBES - COACH ARIANA