We’ve all experienced the tug-of-war between indulging in the seasonal delights and the guilt that shortly follows. Seasonal overconsumption of food, drinks and late nights or being overly restrictive without reward is a familiar conflict that often plays out over Summer.
Let me give you my top 2023 tips to strike the balance between savouring the joy of festivities, friends and family and maintaining a healthy, mindful approach to food, fitness and recovery.
SOLUTION 1 : Eat the most expensive food first
This is actually my favourite tip.
Prawns, Seafood, Proteins, Fruit, Veggies and that very delicate one-of-a-kind dessert. Make room for these.
Pies, Bread, Pasta salad, potato wedges and another average chocolate cake. Tastes good, don’t get me wrong, but if its something you could easily whip up at home or pull out of the freezer and fry – it’s not that special is it?
Get good at remembering how food is likely to feel in the body in the hours to come and the next day and let that lead your decision-making.
SOLUTION 2 : Control what you can control
It’s no secret – what you can measure, you can manage.
This is my new hot tip for 2023: Micro-manage as much as you can. If I could explain in a story…
For the last 4 months I’ve been anti-fitness tracker. Didn’t wear it. Didn’t need to. I know how often I’m moving because my life is routine and I’m getting enough sleep. Lately I’ve noticed my movement drop so have added the Fitbit back in to measure (movement) and, in turn, manage it.
When our Summer schedules go hectic we don’t keep to our usual routines, the routine movement we do isn’t there. So to add a coach to your wrist adds that extra layer of awareness and accountability you (and I) need to at least manage one portion of our lives with some success.
What else can you micro-manage? (temporarily)
Calorie tracking / Protein tracking / Workout tracking / Steps / Sleep …
SOLUTION 3 : Alcohol VS Food
I’m going to put this really simply: The liver prioritises alcohol.
What this means is, food sits around waiting it’s turn to digest which doesn’t end well for all involved and a lot of nutrient uptake gets missed so you now feel even more average the next day.
Break the cycle.
Confucious says you’re supposed to wait 20 minutes after eating to jump in the pool, same goes for any liquid in this case.
Eat something nutritious first. Wait for it to settle. Then drink (if that’s what you want to do)
SOLUTION 4 : Plan ahead
Know where you’re going? Study the menu and create a game plan for a choice your future self will be comfortable and happy with later.
OR
If you’re going in blind and not sure what’s on hand, or it’s a picky finger food style event and/or alcohol is involved, consider eating a nutritious meal ahead of time so you’re less ravenous and don’t have the need to fill up on food you don’t care for (or that doesn’t meet Solution 1).
In the bigger picture, it’s good to get a handle on your weekly schedule and plan ahead. If you’re still committed to all aspects of health;
When is that going to happen?
How will you mitigate the effects of later nights?
How can you best support yourself mentally?
Where to draw the line?
What is the best outcome for you and your goals?
SOLUTION 5 : Food hacking
If you’re super busy maybe the thing you don’t have time for is grocery shopping or food prep. Meal prep services that provide calorie and protein-controlled meals are handy, but pricey, however, if it’s a short-term solution for a short-term problem, It’s a worthy investment.
Chrissy parties go hand in hand with caloric blowouts. If, despite all good intentions you know you’ll go nuts at parties you can balance this out with responsible and mindful implementation of intermittent fasting.
Intermittent fasting is more than skipping breakfast and does require a level of mindfulness and purposefulness to work. If you want to learn more, Clicky here for my summary
SOLUTION 6 : Supplement
Consider these on a more regular basis over Summer:
-Electrolytes to retain hydration
-Water because water
-Multi-vitamins to boost your micros, help hormones and energy
-Pre/Probiotics to keep the tummy happy after all the sh*t you’re putting in it.
There you go. my 6 tips to survive Summer 2023.
Live long and prosper 🖖
YMC
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