With summer here, if you haven’t yet turned your attention to health and wellness goals for the season, it’s the perfect time to do so. Whether the season’s plans will take you traveling far or keep you close to home, see below for 10 simple steps to getting in shape and incorporating a healthy lifestyle for you and your family, no matter where you are.
- PLANNING is key to a healthy lifestyle. Taking time once a week to plan out dinners, commiting to cooking 3 to 4 nights per week, will encourage healthy choices.
- DIETS don’t work! Starving yourself before that beach vacation will only slow your metabolism, causing your body to hold on to fat. Exactly the opposite effect desired.
- EAT breakfast. Eating a breakfast high in protein will increase your metabolism, and keep you full longer and your mood stable. It truly sets the stage for the entire day.
- RECORD all food. MyFitnessPal is an ideal app for recording food intake. It calculates calories, macronutrients and micronutrients.
- DRINK water–a good rule of thumb for the amount to shoot for is half your body weight in ounces of water (so if you weigh 150 pounds, try to drink 75 ounces of water per day). Limit alcohol, artificial diet drinks and sugary drinks.
- MODERATION is key. All or nothing is a setup for failure. Have a cheat meal once a week.
- SNACKS, such as bars, raw nuts, almond butter, are key when traveling. Eating every three to four hours will decrease overeating, so remember to pack snacks for all in your travel bag. And don’t forget to stay hydrated.
- SLEEP is essential for a healthy lifestyle. Make sure to get seven to eight hours of sleep per night. Not only does this combat sleepiness, but also will help with cravings and overeating.
- PORTIONS and choices are important, especially when traveling, and you can’t always control what restaurants are putting in your foods. Don’t finish what looks like an oversized plateful. Also, skip the bread basket and ask for double vegetables instead of rice or potatoes with a protein.
- DON’T give up. If you have one bad eating day, don’t throw in the towel. Just get back on track the next day.
Shellee Dyne is a certified nutritionist and wellness expert. Learn more at dyneamicnutrition.com