Spark Faith Podcast Faith + functional medicine for Christian women to heal body, mind, and spirit.

Holiday Weekend Stay Healthy tips

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Friday July 1

SUMMER HOLIDAY WEEKEND FOOD TIPS

Remember the reason for the season and focus on fellowship, family and friends. IT'S NOT ALL ABOUT THE FOOD!

Holidays such as Memorial Day, 4th of July, Labor Day, or any picnic holiday can cause breakdowns in our otherwise healthy eating plan. It's extremely important to be very aware that picnics can pack thousands of calories that we would not normally indulge in. So, what should you do?

  1. Don't skip meals or "save" calories for the picnic. THAT SETS YOU UP TO OVEREAT LATER!
  2. If you're a guest, offer to bring a healthy appetizer and side dish. That way you can GUARANTEE ta choice for you
  3. Watch your portions and choose NOT to have the desert!! Instead, maybe bring a box of sugar free popsicles or fudgesicles to share.
  4. Keep your EXERCISE routine the day of the picnic. Try adding short brisk walks twice that day with available family members or the partygoers. Plan activities to stay moving such as croquet, bike riding or cornhole instead of just sitting around and talking.
  5. If you are throwing the party, have lots of vegetables available, instead of chips. Prepare lower-fat dips using Greek yogurt instead of mayo or sour cream and offer low sodium salsa.
  6. Communicate! Explain to your guests in advance your DETERMINATION to make this a healthier holiday celebration and ask them to keep this in mind when preparing any dish they may be bringing.
  7. Say NO to the high-calorie beverages such as sodas, juices, smoothies and blended coffee drinks. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding whipped cream.
  8. ALCOHOL is full of calories and carbs. It can also cause you to let down your defenses and overeat or make poor food choices.
  9. Have a small meal BEFORE going to the picnic so you don't arrive starving... always plan ahead.
  10. At the picnic choose PICK PROTEIN FIRST. It’s the most filling thing you can eat. Choose healthy foods and stay away from the high-carb items like chips, breads, potato & pasta salad and corn, and remember to eat slowly, which will help you eat less and feel full and satisfied. HAVE YOUR BURGER WITHOUT THE ROLL!
  11. If the holiday party is at your house, SEND THE LEFTOVERS HOME with your guests, especially the desserts!!
  12. During holiday weekends, make your goal to MAINTAIN your weight and not to gain any!

    13. AGAIN: BE POSITIVE! Don’t let your weight and cravings take control of you. Remember the reason for the season and focus on fellowship, family, friends and not on food. IT'S NOT ABOUT THE FOOD!

    Have a Happy and Healthy Fourth of July and SUMMER!!!!

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    Spark Faith Podcast Faith + functional medicine for Christian women to heal body, mind, and spirit.By Dr Kris Sargent
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