2013 Summer Diet Survival Guide

Now that summer is well underway, we’re all ready to have more fun under the sun.  The great thing about summer is that everyone is more laid-back. School is out, the traffic is lighter so we can afford to sleep a little later in the mornings. This could spell disaster for our waistline since most activities during this season are centered around eating and drinking. So what’s a fit foodie to do?

Here are a few tips I’ve come up with to help you enjoy summer without busting the belt:

TGIF!!!

Here on our sweet island, we’ve become accustomed to the "woman a yaad" taking a break from the kitchen on Fridays. So Friday is usually the day we eat out. Even so, try to resist the urge to just “let go”. No matter what your weekend is like, always remember to:

•  Eat a healthy and satisfying breakfast.
• Always carry a healthy snack with you. Whether it’s a bag of nuts, protein or snack bar, having healthy snacks on hand makes it less likely to give into temptations.
• Devise a strategy. Think about your healthy options well before you’re starving and almost anything looks good to eat.
• If you’re eating out, try to cut back on how much you eat during the day since you’re more likely to eat more when dining out.
• Be mindful of how much you drink. While some make poor diet choices after a few drinks, alcohol can help to reduce anxiety-driven eating. Always remember, alcohol can almost double calories of carbs and protein so try to cut back when drinking on weekends.
• Give a little more during your workout sessions. Since we may be eating a little more, its only logical to sweat a little more to compensate.

Get This Party Started!

Summer and parties go hand in hand like bread and butter or chicken and chips. Many use such occasions as an excuse to forego your diet plans.  Here’s how to avoid these party tricks:

• Never go to a party on an empty stomach. Try a high protein snack or a small meal that loaded with protein and fibre to keep those stomach growls to a minimum. If you’re thinking of having a drink or two try to add some fat to meal, say almonds, to slow alcohol absorption to the bloodstream.
• Rather than hoping for healthy food options, why not bring some to the family get-together?
• Before going in the buffet line, survey and see which foods are your best bet and the select few you’d like to indulge on. This way you’ll avoid just piling things on your plate.
• Avoid going back for seconds. If your host insist and getting rid of the food, make sure to take along with you a small container to pack away seconds for taking home. Then station yourself away from the food table. Out of sight, out of mind.
• Never forget to fill up on water. Choose water over sugary drinks such as sodas and juice. Drinking alcohol? Alternate water a glass of water between drinks.
• Fill two thirds of your plate with the good stuff like veggies and protein and leave half for the not-so-healthy stuff like creamy Mac & Cheese. That way, you won’t feel so deprived. And avoid the regular stuff like rolls and chips that you can eat anytime.
• Dress to kill. The more fitted your clothing is, the more you’re conscience about what you’re putting into your mouth. So avoid the baggy, loose fitting clothes, or you won’t realize just how your waistline has expanded.