Sticking to Your Health Goals In Summer

by Barbara Sobel, MS, CNS, LDN

It's the end of July, and we are in the middle of summer. That means BBQs and vacations. For those of us who follow special diets or are working on improving our health habits, summertime can be as challenging as the period from Halloween to New Year's Eve. 

How we eat, move, sleep, and practice mindfulness during the summer can be extra challenging. Here are a couple of tips and tricks for staying the course. As with anything, we want to navigate successfully; knowing where we want to go, creating a plan, and having a plan B are key. 

Activities and Movement
Sometimes, we walk a lot more on vacation; other times, it can be really hot or raining. Still, other times, we are not in a place that really encourages movement. I like to create a plan for the day, which includes some movement, and have a plan B in case things don't work out as expected. My plan B has included swimming, 15 minutes of yoga, a 7-minute workout plan, and body weight exercises on my Peleton app. Sometimes I force myself out of bed really early for a morning walk before it gets too hot. 

Sleep
I often find good sleep hard to get on vacation. Strange beds, temperature changes, air conditioning, traveling over time zones, going to bed late and waking up early, big dinners, and the temptation for more alcohol and dessert at dinner all contribute to less actual and poorer-quality sleep for me. I have to be really good about not getting on my phone or watching TV at night because those make the problem worse.

My sleep suffers when I drink alcohol at night, so I make a plan each day. If I am tired or I have not gotten a good night's sleep the night before, I pass on the drinks. I used to be self-conscious about it, but I realized that no one cared, and what was important to me was taking care of myself so I could enjoy the next day's activities. 

When I travel, I take some extra sleep support (magnesium glycinate and herbs) with me just in case I need it. I also use a meditation app if I am having trouble falling asleep or wake up in the middle of the night. It's important to get bright lights in your eyes in the morning and avoid caffeine too late in the day.

Mindfulness
Kids out of school, heat, crowds, irregular schedules, swimsuits, FOMO of everyone else's idyllic summers (thanks to social media) ... these all can take us out of ourselves and cause stress. I am a big fan of starting each day with a mindfulness practice. Lately, I have been going out on the deck first thing in the morning to meditate outside. It really helps set the tone for the day. I also like to spend a few minutes doing a body scan or listening to a meditation app at night as I am falling asleep.

If you don't have a dedicated time to meditate, you can bring mindfulness into every single activity you do all day—when you breathe, eat, shower, move, drive, cook, create ... If you don't have a regular mindfulness practice, consider gifting yourself one this summer. It really is a gift that makes everything else better, from the beauty around you to the taste of the food in your mouth, not to mention your mood, health, and wellness. 

Food
BBQs, parties, restaurant meals, airport snacks, destination treats, crazy schedules, baseball games, not wanting to turn on the oven because it is too hot to cook, and late days at the beach and outside can make eating over the summer challenging for many of us (at least for me). A lot of my clients have been reaching out and asking for help navigating what to eat, social events, and wanting to partake in special seasonal treats over the last few weeks. Here are some of the things I tell them. 

Remember, know what fuels you, know what your goals are, make a plan, and have a backup plan. Can you remake a recipe in a way that works for you? On a gluten-free, dairy-free diet to help reduce inflammation, joint pain, digestive distress, or headaches? MenoWell bars are dairy-free, gluten-free, and vegan. At a restaurant and really wanting to taste the house made peach pie, but you are trying to balance your blood sugar? Order one for the table. Put a few spoonfuls on your plate, and eat it slowly and mindfully. Enjoy every bite, and when you have had enough, honor that feeling. 

Traveling by air or car? Pack some snacks and mini meals that you can enjoy on travel days, and if you want to, bring along some things you can share at your destination.  As someone who follows a gluten-free diet, I have been known to pack a loaf of homemade gluten-free bread in my luggage to share with friends at my destination. 

Scope out restaurant menus before you get hungry. Ask questions, and request a special order if you need to. I find that if I ask nicely, I can always find something that works. Maybe it is ordering two appetizers instead of a main course or ordering my own dish when everyone else is sharing at the table. I know that when I take care of myself at the table, I feel better later on. 

Picnics and potlucks can allow you to bring things you know you can eat and share with everyone else. When I am traveling, I love picnics. I like to hit the local farmer's markets and specialty food stores and pick out fresh local foods. Several years ago, on a rainy day, inside picnic, we ventured out in the rain to a local market, bought some super fresh veggies (radishes, arugula, cucumber), two kinds of local goat and sheep cheese, seed crackers I had never seen before, nuts, quinoa salad, kale salad, and a host of other fun items. We actually picnicked on our bounty for several days. We enjoyed every bite without the temptation to overeat or the feeling of missing out. 

Going to someone's house or party? Offer to bring something you can eat or plan to have a snack before you go so you are not too hungry. Talk with your host or hostess about the menu and offer to bring something or offer to be the planner or organizer so you can ensure that you can eat something. 

Traveling and parties can be extra challenging environments in which to try and keep your blood sugar balanced. Start your meal with some vegetables (a lot of vegetables), focus on your protein, then add a couple of servings of fat (dressing, oil for cooking, nuts, and seeds, cheese ...), and lastly, add a reasonable portion of starchy grains, vegetables, or fruit. If you want to indulge in a dessert, your body will be better able to handle the added sugar with a good meal already in your stomach. Lastly, drink enough water. We often crave snacks when we are really just dehydrated. 

Are you thinking about how to navigate the summer and your health and wellness goals? It is always good to take a minute or two each day to think about what is important to you, what your values and long-term goals are, and then assess whether your everyday habits are helping support those values and goals. If not, make some changes. 

Reach out if I can help. My goal is to support my clients while they make doable, long-term changes. Book an exploratory call (for new clients) or a follow-up visit (for existing clients) at book an appointment so we can dive deeper together.