Summer holidays ....in the past they have been the chance to break free from the normal routine of frantic dashes between the school gates and work. Perhaps summer holidays won’t feel so different for you now, in the new worlds of living with the pandemic.
Many of my clients have struggled with emotional eating during the lock down and equally find holiday eating (and drinking) a challenge. When it comes to managing these situations the strategies for coping with both are pretty similar.
The key is to have a plan and to be really clear on what matters to you most. Here’s my take on how to survive the summer and indeed the post lock down months without getting in to an emotional eating cycle.
1. Balance your plate
Ideally, you’ll want about half of your plate to be vegetable and leafy salad action and about a quarter to be some kind of protein (chicken, meat, fish, lentils, chickpeas/ hummus, halloumi etc). If you’re at home, get the BBQ out or grill some fresh fish or kebabs. The starchy slow releasing carbs such as sweet potato, quinoa and brown rice ideally take up no more than a quarter of your plate. Eating like this will help to prevent cravings and keep you feeling satiated.
2. Eat a little snack before you go out/ crack open the booze
Alcohol is essentially sugar, which spikes your blood sugar, leading to weight gain and cravings. It is, however, arguably a holiday essential. The key to not letting alcohol send you in a to a cravings frenzy, is to have a little something with protein before you go out or crack open the bottle!
Try something like a little cottage cheese or unsweetened nut butter on an oatcake (if you can find them) or even a small handful of nuts. The protein will help offset the sugar in the alcohol.
3. Which booze to choose?
Most alcoholic drinks are full of sugar, making it a sure-fire way to unbalance your blood sugar levels, which may in turn lead to cravings and unhelpful eating episodes. But summer holidays are summer holidays, and many associate this with drinks in the evening.
If the drinks are going to happen anyway, it’s worth looking at how to mitigate the situation. The best drinks are those containing the least amount of sugar – dry white wine, dry champagne or other sparkling wines like prosecco. If you’re a fan of gin or vodka and tonic, try having a less sweet version by using soda water or sparkling water and a dash of fresh lime. Sweet cocktails made with fruit juice or sugar, and spirits with sugary mixers are best avoided. Making a deal with yourself about how much you will have before you go out, can be surprisingly helpful.
4. Ice cream time?
If you’re going to have an ice cream (and, let’s face it, whoever heard of a holiday without one), it’s best to have one after your lunch, when the good you’ve done with the protein-based salad can help offset the sugar in the ice cream.
Think of it as a see-saw. Ice cream on its own means blood sugar shoots up. Ice cream as your pudding has less of an effect. The protein you eat with your at lunch or dinner can help bring the see-saw horizontal again.
If you’re at home it’s easy to throw together a healthy ice cream from frozen banana, nut butter and natural yogurt (pop in a blender and then eat it straight away)
5. Don’t forget your self care
Looking after your emotional wellbeing by doing fun things you genuinely enjoy will help you feel happier and more able to deal with life generally. When you are happier, it is easier to focus on what is important to you and on your ultimate goal of feeling fabulous. Try to find 3 things to do every day just for you and, importantly, just because they make you feel happy in the moment. Having the discipline to start this routine during the holidays can give you an insight into how it might work for you when you return to life as we now know it!
NB. I will be sharing my top alcohol free summer drink recipes you in my next blog
I hope you find these tips useful. Please hit reply and let me know what might work for you – I would love to hear your thoughts.
If you are unable to break free from the endless cycle of yo-yo dieting, binge eating or chronic overeating, you are not alone. I work with people just like you who need a new approach to gaining balance and moderation in their life. Contact me to find out about my signature Food Freedom one to one programme (in addition to The Food Freedom Method on line programme launching soon)