Don’t let the weekend ruin your progress

We are one day out from the holiday weekend and unofficial start of summer!

Wahoo!

To keep it real, I do not WANT to eat healthy during a holiday weekend.  I want to do all of the things that used to do before I knew better.  Traditionally for us Memorial Weekend means boating and beers.  A typical day looked like this

Wake Up – Doughnut (carb)

Snack – Granola Bar and a Cookie (carb, carb)

Lunch – Sandwich, Chips, Beer (carb, carb, carb)

Afternoon Snack – 2 Cookies, Beer x 65 (carb, carb, carb, carb)

Dinner – Steak, Potatoes, Corn on the Cob, 2 bites of Salad (protein, carb, carb)

After Dinner – More Cookies (carb)

Repeat for two more days.  No wonder I felt like poop the entire next week!

Obviously when you look at it like this, it is horrible!  I’ve had to revamp my eating.  I’m not saying to give up all of the goodies and your traditions, I would be a hypocrite if I did!  But I want to provide you a few tips so you don’t fall off the wagon and burn it to the ground this weekend.

Eat 3 Servings of Vegetables

Eat them all at once or one at every meal, it doesn’t matter! Pick something that you know you like, don’t try to get fancy. If you have to read a recipe to cook it, the vegetable is probably going to sit on your counter until it gets moldy or turns to mush…let’s be honest!  Pick something easy.  You can make a green smoothie for breakfast and knock out all three, cut up some vegetables to nibble on poolside, grill some veggies with your dinner, or prep my BLT Salad! You should be eating 5-8 servings of veggies a day so three isn’t too much to ask!

Drink Half Your Daily Water Before Lunch

You already know that you should be drinking half your body weight in ounces of water each day.  Start drinking early and make sure you have at least half down before you have lunch or an alcoholic beverage.  You need to stay hydrated, it will keep you from reaching for junk, and it will help to flush out the extra salt you may choose to indulge in.

Eat Protein with Every Meal

You choose what protein. Lean protein is best but it doesn’t even have to be. Protein Powder is easy to travel with, it’s quick and all you need is water to mix with it. To be honest, some mornings I’ll slam a protein shake before going to breakfast with my family. If I’m not hungry while reading the menu I’ll make better choices and eat less. Skipping out on time with with family or friends because you’re “eating healthy” or “on a diet” should never be a sacrifice you have to make.

Plan for Next Week TODAY

Don’t let your fun weekend turn into a week.  If you get home on Monday and you’re tired, haven’t been to the store, and have leftover junk, you’re going to eat it.  When you go back to work Tuesday you won’t be prepped then heck, by that point it’s already Wednesday so you might as well start back on track the following week. Right?  NO!  Don’t let a long weekend turn into a 10 day bender.  Decide now what your plan is for next week.  Write it down on a piece of paper and stick to it.  I’d plan to have some wiggle room for leftovers and adjusting back to basics on Tuesday but don’t let it be a free for all.

I fully believe in balance.  You work hard and deserve to have some fun!  Just make sure that you don’t throw everything you know out the window while you do.   Of course it is best if you can get moving a couple of days and put those extra carbs to work but don’t beat yourself up if it doesn’t happen.  Get a little bit of nutrition and have a plan of how you will bounce back next week.

Happy Memorial Day!