Getting Back to a Healthier Routine
By Diane Chiwetelu, Student, University of Alberta and Sarah Remmer, RD Nutrio Consulting
With the heat of the summer sun, comes barbeques, festivals and all-inclusive vacations, all presenting an opportunity to indulge in tasty treats that may add on a few extra pounds. As fall approaches, it is a good idea to start thinking about getting back into a healthier routine and curbing those indulgences just a bit. Diane Chiwetelu, a nutrition student from the University of Alberta, has come up with a list of guidelines that will help to keep your summer memories on your camera and not on your hips!
Here are 10 great tips for reaching or maintaining a healthy weight as we head into the fall season:
1. Stay Hydrated
Sometimes we confuse hunger with the thirst. Carry a water bottle with you as a reminder to drink throughout the day. Keep it at a temperature that you like and try flavoring it with a slice of lemon, lime or orange and throw a fruit flavored tea bag in for a natural, subtle flavor. Water isn't the only fluid that counts! Milk, soy milk, 100% fruit juice, fresh fruit, soup, and tea count too! Aim for at least 2.2-3 litres of total fluid daily.
2. Keep Your Eye on the Prize!
When you have a variety of food choices at the tip of your fingers, take the time to scout out the one food item that you MUST have. Studies have shown that when we are exposed to a large variety of food choices, we tend to over eat (because we feel like we need to sample everything!). Be mindful of this and keep your sights set on one splurge item at a time. This will prevent you from overindulging and will make your one treat that much more enjoyable.
3. Enjoy Treats... in Moderation
Share a decadent dessert with a friend or sit down to a healthier dessert like fresh fruit, a small serving of sorbet or a couple of pieces of dark chocolate.
4. Do NOT Skip Meals
Often times we find ourselves skipping meals throughout the day to “save up” calories for a large meal, thinking that we’re doing ourselves a favour. Depriving your body throughout the day will slow your metabolism and promote fat storage. This also makes you more inclined to overeat at your next meal. Eating at regular intervals, (every 3-4 hours) and taking time to eat healthy snacks like yogurt, home-made trail mix or low fat cheese and crackers will keep your metabolism revved up and prevent you from overeating at your meals.
5. FIT in Fitness
An active living goes hand in hand with a healthy balanced diet. Whether it’s walking your dog by the river with a friend, taking a bike ride, or joining a fitness class at your gym, 30-60 minutes of physical activity should be your daily goal.
6. Exercise Control When Dining Out
When dining out, we’ve all been guilty of opting out of healthy options, diverting to unlimited bread baskets and fat-laden specials. Making healthy choices is as easy as asking questions and exercising portion control. Ask for baked, broiled or grilled meat and fish and ask for the dressing or sauce on the side. Pause mid-meal and re-evaluate whether or not you really need to clean your plate, or if you could enjoy the remainder of your meal for lunch the next day.
7. Pamper Yourself!
Do your body some good and treat yourself to something other than food. A relaxing day at the spa, taking a yoga class or lounging outside in your backyard on a sunny fall day with a good book is great way to recharge and improve your mental health.
8. Get a Good Night’s Sleep
In the midst of all of your summer activities, you may have fallen into a pattern of not getting enough z’s. Getting a good night’s rest of about 8 hours a night has been shown to assist in weight loss and weight management.
9. Enjoy Some of Summer’s Healthier Treasures!
It’s still grilling season and there is no better way to enjoy summer’s bounty of fresh fruits and vegetables. Indulge in grilled pineapple paired with a scoop of vanilla gelato. A summer salad of grilled corn, bell peppers and avocado is full of nutrients and is a treat in itself!
10. Go easy on the booze
You might find it tempting to pair your barbeque dinner with one, two or more ice cold beers or a large fruity margarita, but over-indulging on those empty calories will show up on your waistline for sure! Make sure to have a glass of hydrating fluid like water between each alcoholic drink and try to stick to 1-2 drinks maximum per day (1 drink = 5 oz wine or 1 can of beer). Try a light beer or a white wine spritzer to cut a few calories.
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