Summer always seems busy. The combination of family gatherings, sporting events, vacations, festivals, and traveling make it easy to get caught in the trap of poor eating and drinking habits. While it is important to remember that everything is fine in moderation, there are easy ways for you to stay on track with your goals amidst summer’s nutritional chaos.
The power of protein. A great way for you to stay fueled and full is to focus on protein intake. Protein is an essential part of your diet for many reasons. It is necessary for maintaining or growing muscle mass and strength, and helps your bones absorb calcium to produce new bone cells. Consuming protein can temporarily increase your metabolism, helping you to burn more calories to maintain or lose weight. You’ll feel fuller, longer, so you aren’t hungry as often.
Protein throughout your day. Starting your day with protein is easy. There are many recipes online for breakfast burritos that can be made in advance and taken on the go. It’s also easy and fast to cook protein-rich eggs or make an egg and meat-based breakfast bake that will last for a few days in your refrigerator. Grilled lean meats or fish make a perfect lunch or dinner. Add a fresh, summer salad to feel full for hours. If you crave something sweet, a real fruit popsicle can do the trick. Or try a high protein yogurt or cottage cheese mixed with fruit.
Try this easy Baked Ham and Egg Cup Recipe.
Preheat oven to 400 degrees. Spray a 12-count muffin tin with cooking spray. Line each cup with 1 piece of ham. Make sure to push it down to the bottom to create a cup for the egg. Crack one egg into each ham cup and sprinkle with salt, pepper, and a pinch of onion powder. Bake for 15 minutes or until the yolk is cooked as desired.
Variation: Crack eggs into a bowl and scramble. Add your choice of cheese, veggies, meats, and any seasonings you wish. Pour into ham cups and bake until thoroughly cooked. Refrigerate the extras and just microwave to reheat.
Happy being hydrated. The busyness of hot summer months makes it very easy to get dehydrated. Don’t underestimate the importance of hydration. A good rule of thumb is if your urine is clear or only slightly yellow, you are well hydrated. If it is darker, you should increase your water consumption. If you have a water bottle with markings for ounces, a good place to start is to drink at least half your body weight in ounces each day. For example, if you weigh 140 pounds, aim to consume about 70 ounces of water. If you’re taking part in outdoor sports and activities, you will want to increase this. Water helps repair your muscles and cools your body. This becomes even more important during the summer months.
Navigating a busy summer while staying on track with healthy eating and drinking habits can be a challenge. A little planning and preparation go a long way in keeping you and your family fueled and ready to go.
Did you know Viaro Health has a certified nutritionist and nutrition coach? Reach out any time to Ashley Wenger at Viaro Fit for a short consultation on how nutrition coaching can help you stay or get on the right path and reach your goals.
Ashley Wenger
Nutrition Coach, Personal Trainer, ViaroFit
For questions or comments, contact wellness@viarohealth.com