Summer is in full swing – and with it comes the triathlon of temptations: after-work happy hours, backyard BBQs, and jet-setting adventures. Don’t worry, you don’t have to hide under an umbrella sipping water all season. Here’s how to enjoy every sunny minute without derailing your health goals.
1. Happy Hours—Sip & Savor
Mocktail Magic: Swap one alcoholic drink for a sparkling mocktail (try soda water, lime, and a splash of fresh juice). You’ll stay hydrated and skip empty calories.
Pre-Game Protein: Before you head out, enjoy a protein-rich snack (Greek yogurt, hard-boiled egg, a handful of nuts). You’ll feel fuller and less tempted by bar snacks.
Snack Swap: Choose bar bites wisely—opt for guacamole and veggie sticks over chips and queso.
Pro Tip: Alternate each cocktail with a glass of water or sparkling water. It helps you pace yourself and keeps you feeling great the next day.
2. Backyard BBQs—Plate Smart
Build a Balanced Plate: Fill half with grilled veggies or salad, one quarter with lean protein (chicken, fish, turkey burgers), and one quarter with a small serving of carb (corn on the cob, potato salad made with olive oil and vinegar).
Mind Your Portions: Use a smaller plate or fill up on the first round—then reassess if you really want more.
Flavor Focus: Load up on fresh salsas, herb-filled homemade marinades, and zesty citrus instead of heavy sauces or glazes.
Pro Tip: Bring a healthy side—like a colorful bean salad or fruit skewers—to ensure there’s at least one go-to option that aligns with your goals.
3. Travel—Plan for Success
Pack Smart Snacks: Stash almonds, crunchy mini cucumbers, or homemade trail mix in your bag to avoid airport or gas-station pitfalls.
Hydration Station: Carry a reusable water bottle and set reminders on your phone to take a sip every 30 minutes. Ok fine, how about every 60 minutes?
Maintain Your Window: If you practice intermittent fasting (like me), stick to your eating window—even on vacation. Swap late breakfasts for brunch, and keep dinner within your usual time frame.
Pro Tip: When dining out, check menus in advance and look for grilled, steamed, or roasted options. Don’t be afraid to ask for dressings or sauces on the side.
Summer Survival Challenge
Pick one strategy from each category this week and give it a try:
Happy Hour: Mocktail swap
BBQ: Balanced plate rule
Travel: Pack three healthy snacks
Here’s to sun, smiles, and staying on track!