Enjoy the Summer Without Blowing Your Diet Print

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How to enjoy summer holidays without blowing your diet 

What makes summer holidays a challenging time to eat well?

nutrition expert Andrea Holwegner on AM770 discusses how not to blow your diet during the summerSummer holidays can be a challenging time of year to manage your health and stay on track with a healthy eating plan. A little planning can go a long way.

  • Our meal and snack times often change
  • We may be travelling and eating away from home
  • Additional alcohol and sweet and savory snacks often appear more

What is the best way to balance fun with health?

  1. Create a new plan for WHEN to eat
  • Just about everyone benefits from having some structure and plan to go about their day. Without a plan, you can find yourself munching mindlessly all day (or alternatively not eating enough in the daytime and bingeing later).
  • Eat every 3-5 hours (3-6 meals/snacks per day).
  • You may find in summer the frequency of your meals may change compared to your usual work/school day eating plan. end up eating a later breakfast, a later lunch, a larger afternoon snack to go with happy hour and a later dinner. There are no right answers on when to eat as we all have our own unique intuitive hunger patterns. Whatever you decide, just have a plan with a rough timeline.
  1. Build in soulful foods first
  • Build soulful foods into your plan first and then wrap healthy eating around this. (Soulful foods are the ones chosen for taste, socializing and celebration rather than nutrition).
  • Think about when the opportunity for your favourite indulgent desserts, rich meals and alcohol will likely appear. It is easier to stick to enjoying geeky healthy foods at other times in your day and week if you know you have a plan to enjoy social summer soulful foods.
  • For myself I find on summer holidays we try to keep breakfast and lunch as healthy as possible to save room for mid-afternoon cocktails and savory snacks or dessert that often tends to appear on our family summer holidays. We also make sure there is plenty of fresh farmers market summer fruits and raw veggies and dip always available to munch on as healthy snacks.

blueberries in a bowl

  1. Move from “all or none” to SOME
  • You can eat anything, just not everything. Make choices that respect your health but at the same time don’t become obsessive, restrictive and disordered in your relationship with food and healthy living.
  • Often having a moderate approach is the best way to eat. Move from “all or none” to SOME as your motto for thinking about all your favourite summer soulful foods.

 

What are some healthy snack ideas for summer?

Top 10 healthy summer snack attackspopsicles made from juice

  1. Avocado with fresh lime, cayenne pepper and a dash of sea salt on whole-grain crackers
  2. Caprese salad (sliced local tomatoes, bocconcini cheese and fresh basil)
  3. Green smoothie: blend unsweetened orange juice, frozen mango, fresh/frozen/canned pineapple and a big handful of kale or spinach in the blender
  4. Homemade yogurt popsicle: blend vanilla yogurt, berries, milk or almond milk and banana together and freeze in popsicle makers
  5. Grated carrot and raisin salad with sweet vinaigrette
  6. Farmers market raw carrots, baby tomatoes and cucumber slices with hummus
  7. Cottage cheese with fresh peach or nectarine slices and a pinch of cinnamon
  8. Greek salad
  9. Fresh apricots or plums and a handful of nuts or seeds
  10. Watermelon slices (or blend with ice and fresh squeezed lime to make a watermelon slush)

What are some healthy supper meals for summer?

5 Summer supper meals 
bbq burgers

  1. Grilled chicken breasts or lean beef or bison burger patties on whole-wheat buns. Serve with raw veggies and dip
  2. Quesadillas on the barbeque prepared with drained canned black beans, cheese, spinach, red peppers and green onions. Serve with sour cream and salsa as dip.
  3. The night before, prepare souvlaki marinade consisting of lemon juice, olive oil, oregano, garlic, pepper and salt. Pour marinade over pork, chicken or beef and the following day grill. Serve with Greek salad and whole-wheat pita and hummus.
  4. The night before, cook pasta and refrigerate for tomorrow’s pasta salad. The next day, chop fresh veggies (such as cucumber, carrots, broccoli or cherry tomatoes) or leftover cooked veggies (such as mushrooms, asparagus and roasted red pepper) and add to pasta or other grain. Add cooked chicken, shrimp as well as shredded or cubed cheese and your favourite dressing such as vinaigrette or pestBean & Quinoa Salado to finish. Try substituting pasta for rice, quinoa or other grains.
  5. Grill salmon or other fish or seafood on the barbeque. Invest in a barbeque grill basket for sweet peppers, mushroom, zucchini, onion and/or asparagus. Also serve raw carrots or other kid-friendly veggies on the side. Serve with couscous or baby potatoes which are both ready in minutes.

 

 

Contact Andrea 403-262-3466 for nutrition counseling, speaking engagements and to subscribe to her free bi-monthly newsletter. Twitter: @chocoholicRD.

About Andrea Holwegner

CEO, Registered Dietitian, Counseling Practice Director & Professional Speaker

Andrea the «Chocoholic Nutritionist» is founder and CEO of Health Stand Nutrition Consulting Inc. since 2000. She is an online nutrition course creator, professional speaker and regular guest in the media. Andrea is the recipient of an award by the Dietitians of Canada: The Speaking of Food & Healthy Living Award for Excellence in Consumer Education....Read more

Success stories

"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. Andrea and her team really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

Event Planner for Laboratory Diagnostic Imaging Annual Event

I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Andrea is an excellent teacher and motivator. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
Lorri Lawrence, Pursuit of Healthiness online course participant

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