Shaping up for the Silly Season: A guide to your healthiest summer yet
Summer is here and Christmas is fast approaching. It is often that time of year when we feel guilty for all the choices we made that perhaps weren’t so beneficial for our health.
Thankfully, it is never too late to start making changes and stepping forward into better health. Follow us on this journey to your healthiest summer yet by making some simple, achievable and realistic changes to your lifestyle.
The recommendations below will assist you in reaching your health and wellness goals during the silly season.
Aim for variety
Swap your casseroles, soups, pasta bakes and roast meat dishes for salads, fresh seafood, grilled vegetables and fresh open sandwiches. Comforting winter foods are often portion-heavy, carbohydrate-dense and are covered in high calorie sauces. Opting for fresher ingredients will provide you with an array of different nutrients to help keep you satisfied.
Watch your portions
Practice perfecting your portion sizes. We often need less food if it’s the right food. Include a portion of lean protein to increase your satiety and keep you feeling fuller for longer. Always choose Low GI forms of carbohydrates to avoid fluctuations in your blood sugar levels. The more stable our sugar levels are, the more regulated our hormones are, and therefore our appetite. Include as many low-starchy vegetable and salad items as possible. (Refer to the Allowed Extras Guide found on our website for ideas).
1 Plate = ¼ Lean Protein + ¼ wholegrain carbohydrate + ½ low-starch vegetables
Rethink your snacks
We are all culprits of mindfully snacking on high-calorie foods. Does picking at a whole bag of nuts or chips in the office ring a bell? Or perhaps it’s the fresh cake in the tea-room that you just can’t resist. Try veggie sticks and hummus, a BE Fit Food protein ball, fresh fruit, a small handful of almonds, Greek yoghurt (YoPro and Chobani are our favourites) or a few slices of low-fat cheese.
Plan in advance
At the beginning of the week, formulate a plan for what you are going to have for breakfast, lunch, dinner and snacks. This will help to ensure you stay on track, particularly during the festive season when we are often time poor. If time is a factor that sets you back from achieving your goals, try replacing one or two meals per day with a healthy pre-prepared meal such as those from Be Fit Food. All meals are calorie controlled, contain 4-12 vegetables, a good source of protein and a wholegrain carbohydrate. There is no added sugar, preservatives or sodium.
Drink up! (Yes we are talking about water)
Staying hydrated is a vital part of a healthy lifestyle that is often overlooked. We need approximately 2 litres per day to sustain adequate functioning of our bodies systems. Water helps flush out unwanted toxins and waste products and assists in promoting bowel regularity. Spice up your water by adding some mint leaves and a slice of fresh lemon to make it more palatable.
Use these slightly longer days and warmer weather to get outside and move, even just a 30-minute power walk is enough to get your body burning fat and help you achieve your weight loss goals.
Try a Health Professional Consult
If you have access to a Dietitian, Nutritionist or Health Professional, don’t be afraid to seek advice over the silly season!
If this is not something that you have readily available please be aware that Be Fit Food have a team of Accredited Practising Dietitian’s on hand. So try giving our friendly team a call and receive a free 15-minute phone consultation to provide further nutrition advice, from initial weight loss to long-term success and everything in between.
You can book in with one of our friendly dietitians here.
If you do find yourself falling back into poor habits and old routines, or need additional guidance and motivation, come and visit us in-store at Be Fit Food. Our team of experienced retail staff, dietitians and nutritionists will be more than happy to assist you in getting back on track!