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The Do's and Dont's of Summer Eating

By Vanessa McKay, CNP

Summer is here and if we are lucky that usually means tons of bbq’s, camping and beach days. Even for those of us that try to be conscientious about what we consume these settings can present some challenges. The traditional fare can include hamburgers, hotdogs, potato and pasta salads, soda pop, ice cream and popsicles, just to name a few. Now, I’m not suggesting you eat like a rabbit and avoid your favourite summer foods at all cost but there are some tips I can share to help you to stay healthy, hydrated and energized for the warm months ahead.

Staying hydrated is paramount! It’s not just the heat; we tend to be more active with hiking, biking and water sports too.  Let’s take a look at some things we consume that may be dehydrating us:

Alcohol: I’m all for a little summer fun! A cup or two of water for every alcoholic beverage you consume will keep your body hydrated, which can prevents headaches and lethargy. The sun mixed with the dehydrating effects of alcohol can really wipe you out so be prepared!

Sugar and Processed Foods: Your body requires a lot of water to process sugars and/or preservatives found in foods like pop, pastas, ice cream, chips, muffins, and potatoes. Having your sweet tooth satisfied with fruits that have the sugar you crave and the water required to process it is a better option. Fruits like watermelon, strawberries and cantaloupe are in abundance this time of year so enjoy what’s being harvested locally. Crunchy vegetables served with a bean dip is another great alternative: cucumbers, peppers, celery and radishes all have over 90% water. Kicking your craving for pop with fruit juice cut with sparkling water or kombucha will give your taste buds the fizzy feeling it likes, but with far less sugar, caffeine. Kombucha has great digestive health benefits!

Caffeine: While coffee and tea both contain caffeine, they also contain a lot of water. Having an iced coffee or tea isn’t such a bad thing in my opinion. Just be mindful of having more than one or two. Make sure you are alternating with fresh water and try to avoid sugary iced coffee beverages by drinking your brew black instead or with a little stevia and your favourite milk substitute.

I hope this gives you some good strategies to implement for a happy and healthy summer. For further interest in adapting your diet to accommodate health conditions, dietary restrictions or general health improvement you can contact me, Vanessa McKay, CNP @ (604) 544-POLO (7656).

You might also like to read:

Are You an Emotional Eater? 

5 Foods that You May Think Are Healthy, But Are Not Actually That Good for You

 

Photo Copyright: mblach / 123RF Stock Photo

Are You an Emotional Eater?

By Francesca Tomas, RPC RTC

When you crave food, you're often at your weakest point. You feel stressed, bored, tired, depressed, or like you are in a difficult situation. When these feelings trigger your need to eat, you are experiencing emotional eating.

When you eat because of emotions instead of hunger, it's common to eat too much and to reach for starchy and sugary foods that give you a temporary mood lift. You can end up consuming an enormous amount of calories and unhealthy fats. This frequently triggers the cycle of weight gain, depression caused by poor body image, and an increasing need to eat more emotionally. This is a really tough cycle to be caught up in.

Emotional eating can temporarily suppress or soothe negative emotions including: 

Stress;

Sadness;

Loneliness;

Boredom;

Anger; and

Fear.

Everyday life and major life events can trigger these negative emotions. They can spiral you into emotional eating and can sabotage your weight loss efforts.

These triggers include:

Work and or family stress;

Relationship difficulty;

Health problems;

Sleeplessness; and

Financial pressure.

When you eat emotionally, you are trying to cope. This binge eating or rapid eating may help push down the uncomfortable emotions that you're trying to escape. What began as a single bout of overeating can easily become a pattern. You may begin to use food automatically whenever you feel an uncomfortable emotion like sadness, anger, or fear.

When your emotions drive you to overeat, it only provides brief relief. But you'll always end up in the same place. You'll feel guilty, helpless, hopeless, and predictably gain weight. So, you overeat again. Are you ready to break this unhealthy cycle?

Here are tips for breaking the cycle of emotional eating 

Keep a food diary. This requires you to honestly track your caloric intake;

Manage your stress through better sleep, diet, and exercise;

Fight boredom - analyze when and why you feel bored and plan alternative activities;

Keep unhealthy foods that are high in fat and sugar out of your house;

Have an occasional treat if you can really keep it an infrequent pleasure;

Have healthy food available to snack on;

Find alternative ways to feel better quickly such as exercise, socializing, and watching comedy;

Pack your own healthy lunch and snacks for work;

Get support from friends, family, or support groups;

Learn from your setbacks;

Keep a journal to release emotions; 

Seek professional help.

If you still can’t end your emotional eating, consider therapy with a professional mental health provider. Therapy can help you work through negative emotions that keep you stuck. It can also help you develop a plan to end the behavior successfully. 

 

Francesca is hosting a 2-session workshop June 2015, "End Your Battle with Food and Lose Weight." Learn more here.

Photo Copyright: bds / 123RF Stock Photo

Copyright © Francesca Tomas RPC, RTC 2015