5 Ways to Stay Healthy This Summer…and Still Enjoy It - Jessica Mosiuk, Joyful Belly Holistic Nutrition
Summer brings a flurry of BBQs, picnics, ice cream outings and late nights. Here’s how you can enjoy the food and drinks without feeling like garbage by the time September hits.
1. Make protein and veggies your priority at every meal.
The combination of protein and fiber will keep you full for longer, stabilise blood sugar and will combat the sudden urge for a carb binge. No need to focus on perfection here: do your best with what you have available to you. At a BBQ? No problem- grab a burger (or veggie burger) and load it up with veggies. Even pickles count so long as they aren’t the sweetened variety. Bonus points if you use a lettuce wrap instead of a bun.
General rule of thumb for protein serving sizes is a palm sized serving for women and two palms for men.
2. Move every day.
The key word being move not exercise. Summer gets crazy busy and often our exercise regimes get tossed aside. Not a big deal. You don’t have to be a social hermit just to hit the gym. On the flip side being sedentary and sitting all day every day will kill you*. Just make movement a priority every day: walk with friends, go for a bike ride or play a game of badminton. Any movement is good for you.
*Slight exaggeration but studies have proven that sitting 8+ hours really is terrible for you.
3. Stay hydrated.
This might actually be the most boring and overused “tip” ever but it’s also the easiest to let slide especially when summer sangria is involved. When it’s hot out, if you’re drinking more alcohol than usual or you’re exercising outdoors more your water needs increase. Aim for 10 – 12 glasses every day and more if you’re active or actively drinking (coffee, alcohol or both). If you’re not into water or want to boost the health benefits: add herbs and fruit. Mint, ginger and basil will help digestion and combat bloating. Lemon will help your liver out. Fruit and cucumber add a tasty flavour.
Always keep a 1:1 ratio of water to boozy beverages/coffee.
4. Don’t mix sugar and booze.
Sugar and alcohol is the fastest way to crazy bloating, sugar hangovers and generally feeling terrible the next day. I’m not saying you can’t enjoy either but steer clear of having both at the same time. If you like cocktails stick with a soda base (kombucha even works) and use fruit and herbs for flavour. Liquid stevia can be used in place of simple syrup.
As a nutritionist, I’m not suggesting you drink this BUT for a sugar-free cocktail take one part gin or vodka, muddled basil and cucumber and top with soda. It makes a nice mocktail as well.
5. Don’t have FOMO at food-based social events.
FOMO = Fear of Missing Out. Food FOMO can be a real issue for people especially if they have a history of dieting or restrictive eating. If you find yourself eating at social events like it’s the last BBQ/party/picnic you’ll ever go to…try to stay mindful that food will always be there. It’s not going anywhere. Switching your mindset from “a lack of” (this will be the only chance ever to eat this*) to an “abundance” mindset (I can eat this food whenever I want to) is key to tackling food FOMO.
*Except if you are on a once-in-a-lifetime trip. You should have definitely that gelato in Italy or that paella in Spain.
For a healthy grilling option, check out my Basil Quinoa Turkey Burgers here.
Jessica is a Registered Holistic Nutritionist who helps people with IBS eat and live for a joyful belly. After suffering from IBS for years she found the formula to controlling it through diet and lifestyle. From there, she found her passion in helping others thrive with IBS. She offers online coaching and meal plans.
Jessica Mosiuk, Registered Holistic Nutritionist
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