Did Your Vacation Spoil Your Good Eating Habits?


Vacation is awesome, but get back on track!


Summer’s in full bloom, and along with it, vacations. You've left the office and housework behind, but your healthy eating habits may have been forgotten as well. As Mick Jagger said, “It’s okay to let yourself go as long as you can get yourself back.” Below are some tips on how to “get yourself back” (not from Mick, but from Health.msn.com):

Breakfast. You remember…that little meal you’re supposed to eat when you wake up? Get back to eating a healthy breakfast to give your metabolism a jumpstart and burn more calories until lunchtime.

Cook at home. This means no more takeout or eating out. Cooking at home gives you more control over the calorie/fat/nutrient-of-your-choice content than eating out. And, you can more easily control portion sizes! Skip dessert- vacations over!

Fat. No longer a big no-no if you choose the right fats! nutritionists now tell us that monosaturated fats from such foods as olives, nuts and avocados are essential to good health. So cut down instead on the saturated fats from dairy products, chocolate and red meats as well as the trans fats from margarine, vegetable oil and shortening.

Oil. You want  omega-3 fatty acids. Salmon is a great source, but nobody wants (or can afford) to eat it every day. So Organic Style Magazine recommends plant-based oils, such as canola, walnut and flaxseed as excellent alternatives.

Labels. Get to know and love your label lingo. The FDA now regulates the use of phrases and terms in food packaging: no-fat and fat-free mean less than ½ gram of fat per serving. Low sodium means less than 140 mg of sodium per serving. Beware of products with tags like “lite” or reduced, which typically are as compared to the full-calorie version of the same product.

Water.  Did you know that if you use too much to cook vegetables, you can sap the nutrients right out of them? A study in Spain showed that microwaving broccoli (5 ounces in 2/3 cup of water) killed off 97 percent of its antioxdants. Boiling reduced antioxidants 66 percent. So stick to steaming, whether in the microwave or on the stove.

Alcohol. Take a break from indulging in cocktails and the extra calorie that come with them. If you have social occasions on your calendar, opt for low cal options or mixes! 

Recipes. No wonder you’re sick of cooking—you make those same five dishes repeatedly. Right?? Squash that rut by collecting new healthy recipes. Spend an afternoon online exploring healthy recipes, or try one of the many services that deliver fresh food and recipes to your door weekly. Keep all those recipes in a binder and remember- fresh is best! Start with as many whole foods as possible!