Do you find the summer a hard time to stay focused on getting healthy? Here are 20 tried and true tips to use this summer. Tips that really work! You’ll probably find ones you already use and that will be encouraging. Hopefully you will find some new tips that will make this summer one of your best!
I find summer difficult because there is less routine, more bbqs and summer vacations. A big part of summer vacation for my family is….. the food. When my extended family meets for a week of rustic camping we all bring our favorite treats and snacks. I bake some special treats just for that week at the lake. It seems I’m constantly going into the cabin to grab a little something. The evening campfires always involve sharing fun treats too.
I thought maybe we could share some of our strategies to deal with summer vacations. So here are some ideas I’ve found very helpful. I hope they help you too!
Ditch the total deprivation mode. Allow yourself to enjoy your favorite treats. Totally depriving yourself will only make you feel sorry for yourself.
Educate yourself, find out how many calories are actually in a s’more (it’s 268!). Decide if you really want to eat 3 or if 1 may satisfy your sweet tooth.
Read the labels on snack bags. Find out how much the suggested portion is and how many calories it contains. Then eat the suggested portion.
Don’t eat out of the bag. Always serve yourself a portion of snacks in a bowl. Mindless eating can lead you to eat way more than you need or want.
Eat a healthy breakfast every morning. Include some protein and fiber. You’ll feel full longer and you will have given your body some good fuel to start the day.
Drink lots of ice-cold water. It will keep you hydrated. If you like pop, choose diet instead of regular. But limit yourself to one a day, as the artificial sweeteners are not healthy.
Have some treats with your meal. Have your sandwich and raw veggies for lunch and then have a measured portion of some chips or cheezies. You won’t eat as much of the treat and you won’t feel deprived.
Find ways to exercise everyday. Go for a long walk with a family member. Play games with your children, swim, canoe, and kayak; find fun ways to move your body everyday.
When you are tempted by those treats and snacks, pop a piece of gum in your mouth. Your mouth will be busy and you are less likely to eat something sweet or salty.
10. Treat yourself to a fruit tray and some prewashed vegetables. When the work of preparing has already been done, it makes it easier for you to make good choices.
11. When eating in a restaurant skip the appetizer, as it is usually high in fat. Have a salad with the dressing on the side. Choose an entrée that has meat, fish or poultry, either potatoes or rice and vegetables. Stay away from sauces and anything deep-fried.
When visiting the ice cream shop choose your favorite flavor and order the smallest cone size. You will be satisfied and eat approximately 260 calories for 1 scoop or a baby cone, of something really yummy. With each scoop the calories add up much too quickly. If you are not careful, what was to be a treat becomes a whole meals’ worth of calories!
When you do overeat, relax and don’t start the negative self-talk. Accept that you overate at that one meal. Forgive yourself and get back on track.
Keep your discipline; enjoy treats and snacks in moderation. I suggest you not have days when you relax all your healthy eating rules. It’s too easy to slip back into those old comfortable habits. Stay disciplined!
Plan your menu when camping to include lots of summer produce. We have an abundance of amazing fruits and vegetables available from local farmer’s markets and in our grocery stores now.
When eating at a backyard bbq choose smaller portions of pasta salads as they usually have higher fat content. Instead choose the green salad and serve the dressing on the side. Have a hamburger and don’t eat the top bun. Choose fruit for dessert. When finished eating, leave the food area and visit with friends.
Before you go on vacation increase your activity level and cut back on your calories. You will have built in a little cushion for the upcoming vacation and you won’t come home with extra pounds.
Eat sweet treats with a meal. You will likely eat less than if it were a snack. Your blood sugar levels will be much more even.
Put the snacks and treats in the cupboard. If it’s out of sight it’s out of mind. We often grab a treat just because we walked by it. No mindless eating, be intentional!
Relax and enjoy your vacation! Enjoy your time away from your usual routine. Enjoy your family and the opportunity to make memories. Rest much, talk often, and laugh regularly. Summer is too short!
TODAY’S little STEP: Enjoy the summer with your family and friends. Practice the 4 little steps of Base Camp and pick 4 tips from this list to put into practice on your vacation.
Please share a tip that you have found works for you.