Summer Holiday Eating Tips
Summer Holidays and social event healthy eating tips:
Often this SUMMER equals holiday parties, camp outs and BBQs! Remember you're the dominant force in your life, and you have the power of choice. So either you harness that power or you give that power away to someone else who chooses for you. That’s what independence is all about, and taking control of your life instead of letting life control you or living on autopilot! Healthy eating is about feeling great, improving your health, and having more energy to enjoy what matters most. The key to breaking free from unhealthy eating habits, is to make healthy eating enjoyable and easy. With a little planning and preparation, there are many ways to enjoy this special weekend while keeping your health goals in mind. Here are some Tips To Break Free From Unhealthy Habits and staying true to your goals:
Eat regularly- don’t skip meals. Eat Breakfast (even on holidays). Stay on track with your eating schedule and continue to fuel your body every two – three hours throughout the day to avoid overindulging and prevent your blood sugar plummeting (which causes more cravings).
Stay Hydrated! Carry your water bottle in your dominant hand, so you have to put it down to put something in your mouth and in that amount of time you can stop and think if you really want the thing you were about to reach for. The easiest way to remember to drink more water is to keep your water bottle handy at all times. Your water bottle becomes your visual cue to drink more water, and you are more likely to refill it as soon as it’s empty. Drink water with every meal. Drinking water with your meals will not only help you stay hydrated and feel full, but can also help improve your body’s digestion. If you are hydrated, your body produces sufficient saliva, which helps break down food into nutrients that the body can absorb, so you can feel your best.
Keep portions in mind. Visualize your portions before actually filling your plate with food. Put protein and veggies on your plate first. Choose a lean protein like skinless chicken breast and fill at least half of your plate with low-glycemic green vegetables, such as green beans or a salad. Remember, the greener the better! • Savor every bite. Eat slowly, savor each bite, and put your fork down while you’re chewing. Eating slowly also helps your brain recognize when you’re full. Avoid mindless chewing and swallowing.
Bring a dish. If you’re not hosting this year, prepare a healthy side dish to bring to the party.
Only use one plate per meal and only put food on it once (don't go up for seconds).
After a meal remove yourself (offer to do the dishes, go for a walk, engage in conversations away from the food). Volunteer to clean up. Instead of picking at leftovers, offer to help the host clear the table and wash dishes. Removing yourself from the table will help take attention away from the food and your host will appreciate the kind gesture. If your the host be sure to give the leftovers away, removing future temptations.
Be active! Go for a walk, a swim, play a physical game or stand instead of sit. Make it a group activity, go on a group walk with friends and family. You’ll be able to continue your conversation away from the table while burning some calories.
Practice the pause (before you put something in your mouth stop, ask yourself how is this going to make me feel/ will this help me reach my goals, and then decide if it's worth taking in).
If you do choose to eat something unhealthy, eat that item last (only if your still hungry after a glass of water) remember your taste buds only actually discern the first three bites. When you choose to indulge, limit yourself to three bites, which is just enough to satisfy the craving, but not enough to overdo it. Savor the flavors and give yourself permission to get pleasure from it, so you don’t feel deprived or have to feel guilty. The 3-bite rule- First bite: Taste it. Allow your mouth to say hello to the flavors and textures. Second bite: Enjoy it. The bites should be slow so you can really taste the food. Third bite: Say goodbye. Nothing tastes as good as those first few bites. Notice that the third bite doesn’t give you the same pleasure that the first two did. Recognize it’s time to move on.
Wear tight fitting clothes, without give. The tight fit will provide a physical cue when you are over eating.
Enjoy the company of your family, friends, coworkers, and/or, community (don't focus on the food as the main event).
Don't pressure someone to eat or drink something, let's support each other in making the right choices for each individual.
You do not have to “miss out” or deprive yourself, you can relax, enjoy yourself and feel great. Sometimes you just need to get creative and think outside of the box, to feel included in the festivities. There are so many recipes, that are better than falling off the healthy ban wagon. Let’s rock the this together and still reach our goals!
Have a fabulous, healthy and safe Summer!
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