Healthy eating for summer

(5/2018) Summer can be a hard time to eat healthy because of parties, cookouts, vacations and hot weather. Going to outdoor events usually have desserts, chips, soda or other foods that can be filled with carbohydrates. Working in the hot weather can make us reach for soda, sweet tea or maybe even a good cold beer. All of theses drinks are loaded with sugar and may taste good at the moment but actually may make you more thirsty in the long run.

A good cold glass of water will get that thirst under control and last longer than a sweet, sugary drink. Drinking something sweet starts a circle of wanting more because the sugar or sweetener tricks your brain into wanting more and more to be satisfied.

They taste great but they are not great for us. Carbohydrates and sugar are two of the foods we sometimes crave. The cravings are so hard to resist and so easy to fall victim to. The more carbs we eat the more our body wants and it becomes a vicious circle. Breaking the carbohydrate craving is one of the hardest temptations our body faces and while it can be done, it takes time, willpower and sometimes getting through a feeling of withdrawal. I’m sure most people have heard about how you may feel if you give up caffeine.

Believe it or not some people have similar reactions if they give up carbohydrates. Our body gets so use to the sugar high and the feeling of a short lived energy boost then comes the crash and fatigue. When we feel the let down a few hours after eating a high carbohydrate food we feel the need to replenish it with another and the addiction continues.

Carbohydrates give our body a quick burst of energy but cannot sustain the energy we need to get through our day. Many people either don’t eat breakfast or grab a doughnut, bagel or some other kind of carb as they are running out the door. By mid-morning they are hitting the vending machine for a sweet bun or granola bar with a soda. Next comes lunch and many times that is something quick at their desk accompanied by another soda or coffee. Before you know it they are back at the vending machine for a bag of chips and maybe an energy drink to get them through that afternoon slump.

The next meal of the day is dinner and for many people that consists of a meal from the drive through because the kids have practice after school and there is simply not enough time to cook, eat and get them where they need to go. I understand that today’s busy lifestyle can make it very hard to eat healthy in order to fight obesity and other health issues.

Sometimes it is not until after we or a member of our family is faced with a condition that affects our health that we get serious about figuring out a way to eat well, get the exercise we need and still accomplish all the daily demands. I’m not saying go cold turkey on giving up the carbs and sugar. That can sometimes be detrimental in achieving our goals. Start out by making one small change a week and after a few weeks you will see it is easier than you thought it would be. You will begin to feel better from not having the energy crashes and you may even begin to lose a little weight.

That is one of the great side effects of cutting carbs and sugar out of your diet. Processed foods are filled with carbs and sugar and are America’s biggest enemy when it comes to weight gain. Do a little research and you will be surprised how making a few changes at a time will benefit your weight, mood, energy level and overall health. A little food planning and preparation time once or twice a week will also help when trying to eat healthier.

Having healthy snacks already cut up and in baggies, ready to grab as you go out the door makes it easier to make good choices. Start slowly and stick to it and you will be eating and feeling better before you know it. Talk to friends and family members about their little tricks to making these changes or give me a call at 717-334-6009 for more information and tips on where to look for support and ideas. Keep moving forward, both physically and in your task of achieving a healthier you.

If you have any questions or need help getting started, please call me 717-334-6009, or via e-mail at fitness@emmitsburg.net