Managing Your Health & Wellness Goals this Summer

As a certified health coach, personal trainer, and human being, I find the summer months a challenge in terms of weight and health management.

Social gatherings, holidays, weekends, weddings, graduations, etc. All of which can make weight management a challenge. Below are my tips to help you prioritize your weight and health this summer:

1. Enjoy the summer produce! There are two food groups where I will never tell you to limit, and that is fruit and vegetables. More is better!

2. Make half your plate fruits and/or vegetables, especially at a potluck or gathering where temptations are present. Fill up your plate with them first so there is "less" room for other high-calorie foods.

3. Don't limit your favorites! Yes, you heard correctly. Focusing on what "not to eat" can increase those behaviors. It's like if someone told you not to eat the cookie, and then, despite them, you do. Whoops!

4. Include protein. Protein foods are made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products (1). Beans, peas, and lentils are also part of the Vegetable Group. To learn more, click here.

5. Make half your grains whole grains. Carbs have a bad reputation, but they are not the sole issue. It's the type of carbs that can lead to excess calories and sugar. Grains have two subgroups: whole grains and refined grains. Include more whole grains in your diet. To learn more, click here.

6. Keep a food journal. Keeping a food journal can mean different things to different people. It can mean a simple paper and pen, calorie counting, macros, points, etc. The act of journaling adds accountability, perspective, and guidance. Keeping a food journal minimizes guesswork and gives you a goal. This is a critical component to behavior change.

7. 80/20 Rule: 80% of your nutritional habits should be consistently healthy, 20% is "life." There is no such thing as perfection.

8. Stay hydrated with water. Try not to drink your calories with sugary beverages. Include non-caloric flavorings to your water, frozen or fresh fruit, mint, cucumbers, etc. My current favorite non-caloric beverage: Water with True Lemon Raspberry Lemonade, frozen raspberries, and mint. YUM!

9. Set goals. Having a priority or goal is something to push yourself out of your comfort zone and achieve! Make sure your goals are a priority and have value to you.

10. Don't compare your journey with others. Comparison is a toxic, negative tendency we all fall victim to. Focus on your journey and what matters to you.

Remember, there is never one "bad" food. If you want to lose weight, you must be in a calorie deficit. To help you do that, eat high-volume, low-calorie, nutrient-rich foods most of the time. Eating less does not always translate into a calorie deficit. Reach out to me for added support and guidance.

Reference (1): www.myplate.gov