Be strong and healthy, not deprived!
It’s time to put on your flip-flops, make some fun plans, pick up that beach read, and embrace that summertime sunshine no matter where you are!
As your doctor, I definitely want you to enjoy your summer and create lots of wonderful memories 😎☀️😎 If you are like me, most fun memories often center around food, right?
Summer is a time to unwind, to celebrate, to rejuvenate, to see new places and try new things. But it can sometimes make you uneasy about eating - if, for example, you are trying change old eating habits or have discovered food sensitivities.
So what do you do when everyone in your bestie group seems to be focused on where the next fantastic meal and dessert will be enjoyed?
Today I’ll share a few ways to stay on your healthy eating plan while relaxing this summer, and STILL enjoy yourself! Sound impossible? Well, you’re going to love today’s newsletter, because…. It’s not 😋
Before we get started, if you missed last week’s blog on“Sore muscles and DOMS”, you can use this link, Here.
Let’s take a look at some simple tips on how you can not “stress” about eating and still keep your health in check 🤩
Better Choices on the Menu that appeal to You
Make healthy choices that appeal to you when at home or eating out. Why is it important to choose more healthy choices, only if they appeal to you? Because if they don't appeal to you, you're going to feel like you are depriving yourself and resent it.
Sometimes you can make food choices instantly better, just by ordering your meal with a different side (such as fresh berries instead of pancakes, turkey sausage instead of bacon, or grilled chicken instead of fried chicken, you get the idea).
Resist the Urge to Splurge
Studies show that people tend to splurge when they eat out, then follow it up by eating normal amounts of foods during the remaining meals that same day. This means they end up with an overload of calories that day, much more than normal….
My suggestion is that we should no longer think of “eating out” as a special treat that gives ourselves carte blanche to overindulge.
Most of us grew up thinking that eating out was an event that didn't happen very often. But today, most of us eat out almost every day.
Research has found that the more often people eat out, the higher the total calories, grams of fat, and milligrams of sodium their diets contained.
There are three main factors that contribute to this over abundance from restaurant meals:
We tend to splurge by choosing higher-fat and higher-calorie menu selections,
Restaurants are serving us larger portions,
And we are eating it -- “all of it”.
According to a survey, almost 70% of Americans say that they finish their entrees or meals when eating out. Sometimes, it isn't what you eat, as much as how much you eat, that is what gets us into nutritional trouble.
I get it…. you’re with friends and family, engaged in lively conversation, laughing and having a great time; and before you know it, everything on your plate is gone, including a few bites of your neighbor’s amazing meal 😱
Here is my second recommendation, Exercise Portion Control even when eating out at a restaurant. Let your main focus be on the social “fun time” being had, not the mindless over-indulgence of food.
Try ordering half-sized portions, or share an entree, take home leftovers, or order an appetizer as your meal. Not only will this keep you from eating too much, but it’ll also cut down on the price of the bill 🤑
Have It Your Way
When it comes to restaurants, customers are asking to have it their way more and more. Almost 75% of restaurants say that customers are more interested in customized menu items now.
What, in particular, are customers asking for? They often want menu items prepared or dressed a different way than is listed on the menu.
People also like to have a range of portion sizes to choose from, and many folks are asking to have part of their meal "doggy-bagged."
So, here’s another tip; Order it Your Way. You can always order a sandwich or burger without the bun or bread, or double veggies instead of the fries, mashed, rice or noodles 🤩 Ordering your food “Your Way” can help you turn any meal into a fairly healthy meal.
Enjoy the Scenery and Enjoy the Food
When you’re on vacation, it doesn't make sense to deprive yourself of an enjoyable exotic splurge food; the trick is carrying "moderation" in your back pocket. Sample those new, exciting foods, instead of feasting or gorging yourself on them.
Walking Is Your Secret Weapon
I personally never deny myself of any foods I want when I travel or am presented with something I’ve never tasted before; and I rarely put on any extra weight. I'm usually sightseeing or involved in home projects, which means I'm moving my body all day, every day, and this seems to offset any extra calories I might consume. So go ahead and take that stroll after dinner, swim in that beautiful pool, take your kids on an early morning hike! You’ll feel much better, and hopefully be able to fit into your clothes when you want to put on that swimwear, or you get back from vacation, LOL 👖
A small Treat every Now-and-Then
How do you pass up strawberry crepes with cream if you are in Paris? How do you manage to vacation in Hawaii without tasting pineapple cheesecake? How can you resist stopping at an ice cream store with the kids after a fun hike to your favorite waterfall?
The answer is: you don't. Just try to keep your treats to once in a while. After your indulgence, opt for healthier choices as the norm.
Hide the Mini-Bar Key
This one is a no brainer…..
You know that little refrigerator that comes with your hotel room that is filled with all sorts of beverages and candy? Hide the key, it can only lead to no good - physically and financially 👿
Water Is Your Friend
Keep all systems going by drinking your daily water requirement. Traveling can dehydrate you, and so can being out in the sun more than your body is used to. If you can, stock your car, bicycle, backpack, or hotel room with ice-cold bottles of water. Bring water everywhere you go!!!!!!
Eat your Protein and Veggies
Now, more than ever, make an effort to eat servings of meat and plenty of green vegetables at each meal. It will make your meals feel more filling and satisfying. The veggies will provide enough fiber in your diet, and keep your intestines regular. And, your levels of antioxidants and important vitamins will remain high, so you are less likely to get sick 💪🤩
Eat When You're Hungry, and Stop When You're Comfortable
It sounds simple, but many of us have gotten out of the habit of paying attention to whether we're truly, physically hungry. Eating opportunities and celebrations are all around us, especially when we're in the "I'm on weekend or VACATION!" mindset. This is the time when we will be the most vulnerable to unconscious eating, even if we aren't hungry and not stopping when we are comfortable.
Eating to a point of comfortable fullness actually has less to do with “making” yourself stop eating when you’re full, and more to do with ensuring you are no longer feeling deprived.
Satisfaction is the hub of intuitive eating. If you aren’t happy or satisfied with the foods you are eating, it’s hard to develop a healthy relationship with food. It’s important to find the pleasure associated with food in order to feel satisfied and content.
To read more tips about the principles of Intuitive Eating, click Here.
You’ll find that the more pleasure you get from food, the easier it is to eat to a place of comfortable fullness and not think about food ALL OF THE TIME.
THE BOTTOM LINE
“A good restaurant is like a vacation; it transports you, and it becomes a lot more than just about the food.”
“It’s what you eat consistently over time that matters”
“When I travel, there are no rules with my diet. I eat whatever looks good, but in small portions. Food is such a rich part of the travel experience. There is no way I would cut that out!”
“Summer is a state of mind.”
🤩 😎 🤩
When summer arrives, it’s easy to let your healthy eating habits slip up. Between indulging in pot-luck meals with friends and family, delicious summertime desserts or celebrating with cocktails, it can be hard to stick to your usual routine. But just because you may be traveling or throwing your cares to the wind at a cookout, it doesn’t mean you have to abandon all of your good habits. You can enjoy good times while still eating healthy with some basic guidelines and common sense.
And then there’s vacation…..
Eating healthy on vacation can be difficult for a variety of reasons. For one thing, you’re probably not used to the local cuisine. This unfamiliarity can be a problem if you don’t know what to order or how to pronounce the dish you’re interested in trying. Plus, it can sometimes be difficult because you’re often on the go and may not have time to sit down and enjoy a leisurely meal. And, you may find yourself snacking on unhealthy foods or grabbing a quick bite to eat between sightseeing.
However, with some of my tips today, you can ensure that your poolside or vacation eating doesn’t derail your healthy eating habits.
Remember these easy tips,
Exercise portion control
Order it Your way
Sample new foods and enjoy the new tastes
Walking is your secret weapon
Have a small Treat every now-and-then
Choose better choices on the menu that appeal to you
Hide the mini-bar key
Water is your friend
Eat your Protein and Veggies
Eat when you’re hungry, and stop when you’re comfortable
By the way, these easy tips can work when you’re traveling or just spending a fun relaxing time at home with your besties 😉
If you are having issues with how and what you are eating, or want to explore what Intuitive Eating and Nutritionally Healthy Eating is, please come see me…. I can help!
Enjoy your Summer, and stay healthy!
😎☀️😎
The Functional Medicine approach to your health allows us to treat your overall health by not merely treating the symptoms, but solving the underlying problems!
Make an appointment and come talk with us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
To make an appointment with me use this link: HERE.
Or, you can always give me a call at (973) 210-3838
I want to hear from you! How do you keep yourself from overeating? Did you find this newsletter helpful?
Share your thoughts in the comments on our
We bring tools such as these to you, our patients, by using proven cutting-edge therapies to extend the health-span, life-span and years of health for everyone (no matter their age)!
* * * * * *