Holidays are a time to celebrate with friends, family, and loved ones. Activities, events, picnics, barbecues, parades, and summer-time fun is just a few days away. July 4th is a day of festivities; who doesn’t want to be full of energy until the very last fire work closes off the night?
How do we keep that energy? How do we prevent gas, bloating, stomach discomfort that can sometimes feel inevitable on a holiday? How do we prevent ourselves from falling back into undesired habits that we have worked months to get away from? We have the answers. The most important answer is this: stay consistent with showing up to your scheduled sessions.
Make your health a priority. If you don’t take the time to plan and recap and regroup, you most likely will struggle with discipline and adherence to your goals.
The second secret? By keeping your day filled with nutrient dense foods that are high in fiber, protein, vitamins and minerals, it is more likely that you will be able to feel less energy dips and therefore, it is more likely that you will stay consistent. It feels good, to feel good! You will want to keep that going, an object in motion stays in motion!
Here are a few tips to add to the list of “To Do’s” this summer!
- DO take out that grill! Choose lean ground meats such as beef, turkey, or chicken for burgers. Be sure you plate has protein and fiber; it will allow you to feel satisfied. Pay attention to hunger and fullness cues, slow down and enjoy the meal.
- DO get creative! Browse the internet, pinterest account, or facebook groups that provide you with creativity at your fingertips! This will provide you with easy ways to bring colorful fruits (strawberries, blueberries, or any other red, white, and blue vegetable) to your plate! Create an American flag out of fresh fruit and vanilla yogurt. It will be a crowd favorite! Fruit can be fun too!
- DO add flavor to your foods using spices and low fat marinades! There is an overwhelming misconception in today’s society that somehow eating with health in mind involves eating very bland foods, or leaves and sticks from outside. Fresh fruits and vegetables, low fat marinades, spices, and the way the food is prepared are ALL ways to increase flavors to your dish! Place marinated shrimp or chicken on a wooden skewer in order to make it more fun for the kids!
- DO experiment with substitutions! The possibilities are limitless!
- DO allow the kids to get involved in the preparation! More than likely, involving your child in the food preparation will this make the food more familiar to your child. Therefore, your picky eater will be more open to trying the new food that they took part in preparing!
The most important tip that doesn’t even warrant a number: There is no need to eliminate or restrict any food this holiday season. Instead, nourish yourself, and consume your favorite foods in moderation! A holiday is about honoring tradition and celebrating, but we can still reach our protein and fiber goals. Choose fruit, whole grains, bean salads, vegetables- and if you don’t know if the party will be serving a high fiber dish, bring one to share with everyone!
Remember, it’s about the people, not just the food. Celebrate, enjoy, and slow down and enjoy the moment. Stay present and listen to your hunger and fullness cues. Your digestive system will thank you!
If you read this article, you are most likely someone who is living or is interesting in optimizing their quality of life through nutrition and health! Let us help you take the next step to reaching your goals. Call us at 609-738-3143 to find out how!
Michele Pflug, RDN
