There is no perfect recipe for staying on track all the time. With some
pre-planning and nutritional swaps, you can enjoy your summer with balance
and no regrets!
Don’t skip meals. Skipping meals may make it harder to manage your blood sugar and hunger
levels. Plus, depriving yourself of food increases your cravings —
often leading to overeating and regretful food choices. Instead, have
a healthy, balanced plan Monday-Friday.
Stay hydrated. With water, that is! Water is essential for overall health and can help
you limit other calorie-filled alternatives. It’s also important
to avoid or limit alcohol consumption, as alcohol can lower your blood
sugar levels and increase your hunger. Remember 1 drink for women and
2 drinks for men daily is the healthiest recommendation. If you are well
hydrated and looking for something different, turn to other no and low-calorie
beverages such as black coffee, tea, flavored waters, and carbonated options.
Use the plate method when building your meal. You know the drill: ½ your plate non-starch veggie, ¼ lean
meat/protein, ¼ high quality starch. Keep your pantry stocked with
all the essentials to assist in supporting your healthy plate.
Make smart substitutions. While at cookouts or food-filled gatherings, opt for raw, grilled, steamed,
or roasted vegetables and pass on sides that you can have year around.
(Think I LOVE that, I LIKE that, or I can LIVE WITHOUT that.) This will
assist you in building your best plate. For sweets, allow yourself a small
portion and move on!
Take control. If you’re hosting a food filled gatherig, add some healthy choices
to your menu and avoid adding extra fat (heavy cream) while cooking. If
you’re a guest, offer to bring a healthy dish you can enjoy as a
substitute for less healthy options (a roasted root veggie, perhaps).
Keep moving. Live a long healthy life hack alert; stay active! Physical activity after
eating helps control blood sugar levels and mood. It also helps in digesting
big meals, improves blood circulation and manages stress. So grab the
family and head out for a short walk (15 minutes) before anything else.
Just 15 minutes of moderate pace can lower your blood sugar 30 points
and release mood improving endorphins!
Keep a well-stocked pantry. There will be days that you don’t have a solid plan for a healthy
meal and a healthy pantry can relieve some of the pressure when it comes
time make decisions about the meal. Make sure you have canned veggies-green
beans, tomatoes, artichoke hearts and olives, brown rice, quinoa, oats,
or whole grain pasta, canned tuna and chicken, canola oil, olive oil,
herbs and spices as staples in your cabinets!
Keep plenty of backup in the freezer. Never throw away another overripe banana. Just toss the entire fruit in
the freezer use it for carbohydrate in your next breakfast protein shake.
Take advantage of frozen veggie sales at the store—always have steam
bags of broccoli, cauliflower, carrots and brussels sprouts ready to fill
half your plate. Your main lean meats should be fish, chicken, turkey,
pork loin, 90/10 lean ground beef or venison.
Mix and match combination foods for sensible meal choices. With a well-stocked pantry and freezer, you most likely have foods that
pair well together to make a healthy plate! Try whole grain pasta or rice
with beans and canned tomatoes, seasoned with your favorite blend of herbs
and spices and serve with a steam bag of frozen veggies!
Eat foods to boost your immune system daily. If working out 5+ days per week, it is important to support your immune
system with daily intake of key nutrients to stave off any illness that
could set you back. Focus on fruits and vegetables that are high in antioxidants:
cantaloupe, berries, clementines, apples, sweet potatoes, broccoli, bell
peppers, carrots, spinach, asparagus, onions, beets. Protein sources with
omega 3 fatty acids: eggs, salmon and other cold-water fish, nuts, seeds,
olive oil, canola oil. Additionally, if you are losing weight, then you
should probably consider a high quality multivitamin.
Our dietitian nutritionists are available by appointment Monday-Friday.
To make an appointment, ask your primary physician for a referral or give
us a call 762-1566.