Summer Time Nutrition
Mocha Lee, Fitness Pro, contributing editor
www.mochaleeproductions.com
There’s nothing like a good ol’ American barbecue, family picnic or a family vacation in the lazy hazy days of summer. Hearing the sounds of laughter among re-acquainted friends, seeing kids splashing around in the pool, and smelling the savory indulgences burning on the grill, all capitalize what summertime is all about. Platters piled high with hot dogs, steaks, burgers and slaws, chips, ice cream and alcohol sit on picnic tables waiting to be devoured. What a great time of year. But for those concerned with keeping their waistlines in check, this time of year can add additional stress. Perplexed by the choice between eating unhealthy or forgoing activities altogether, can be difficult without options. But there is hope. You don’t have to abandon your summer fun if you plan smart. Following these tips will give you what you need for a healthier summertime experience.
Plan ahead.
If you’d like to attend a barbeque but not quite sure what the menu will be like, offer to bring your own dish to share. Marcia Ra-Akbar, a personal trainer in Maryland agrees. “Picnics and get-together are notoriously potluck inspired. If you don't want to stray from your healthy eating habits, but would still like to experience the fun, offer to bring and share your own dishes.” Who knows? Its success might influence next year’s menu.
Eat before you go.
Although typical summertime events can be centered on food, keeping your stomach empty all day in anticipation isn’t wise. Eating every 3-4 hours not only controls your appetite and keeps you from binging, but it keeps your metabolism working for you.
Use smaller plates.
Portion control starts with using smaller plates. A smaller plate ensures that you keep your serving size to one, and keeps you from taking in more calories than you need. If smaller plates are not available, keep portion sizes in mind. Meats should be palm-size, and carbs and vegetables should be fist-sizes. When using smaller plates, resist the urge to go back for seconds.
Increase your fruits and vegetables.
Summertime is the best season for fresh vegetables, and every event you attend will have its share. As a side dish or main course, salads are super-rich in nutrients. Carrots and dark leafy greens like spinach are rich sources in vitamin A. Greens like Romaine and Spinach, Cabbage, bell peppers and tomatoes are rich in Vitamin C. Tomatoes are potent antioxidant. Toss high-calorie dressings and sprinkle vinegar or lemon for a refreshing taste.
Pack for your Road Trips.
Leaving where you eat and what you eat up to what’s being offered at rest stops is playing Russian roulette with your health. For those long road trips, pack foods from home in a cooler. Look out for roadside vendors that carry freshly grown and local produce.
Replace soda and alcohol with water.
Sodas and Alcohol are high in calories and sugar. Replacing them with water is the best option. With the rise in temperature, your body will require more water. Remember, your body needs half its weight in ounces. For a 120lb female, she will need to consume at least 60 ounces of water to replenish herself and to keep from dehydrating. “Often times we eat more because we think we’re hungry when we’re really thirsty,” Ra-Akbar says. “Adding lemon or Crystal light to your water will give you more taste, without having to sacrifice unwanted calories.”
Consider other meat options.
Although the all-American burger is fairly typical to any gathering, consider swapping beef to turkey burgers. Turkey is high in protein but low in fat. Choose meats that are lean, like a sirloin or cut the fat off yourself. Chicken breast and fish are also healthy alternatives to the burger.
Step away from the table and get active.
Loitering near the buffet table gives your unconsciousness the license to mindlessly eat without accountability. Instead, put down the plate and get involved in an activity. “There really isn’t a reason why you can’t be active during this time of year,” Ra-Akbar says. “The outdoors is an oasis for activities. After eating, plan for a group walk, bring bikes to ride, play Frisbee or grass volleyball with the kids or each other.”
According to the American College of Sports medicine, 30 minutes a day of moderate exercise most days of the week is needed to reduce chances of cardiovascular diseases like high blood pressure, diabetes and certain kinds of cancers.
Planning get-togethers that centers on a fitness event like a 5k run/walk is an excellent way to spice up a traditional reunion. Finding an event in advance, and placing the time, location and everything they’ll need to know in the itinerary will renew health and fitness goals among those you love, and create another level of excitement to your summer.