Diet mentality on vacation?

We often associate this word with restriction, the inability to eat healthy at social events or vacations, since during these times we will inevitably gain weight.
Well, when we work to change the concept of diet by healthy nutrition and the goal is to acquire positive habits and routines, our diet can be made more flexible.

You may have tried this before without much success, but try a different approach or attitude to view and approach the situation so that it becomes the key to your success.

When is the ideal time to start taking care of yourself?

Regarding when it is right moment To start, maybe some of these phrases are echoing in your head; “on Monday”; “in September, as soon as I get back, I’ll have to make time”; “October, after the post-holiday blues have passed”; “for the new year, I’m going to make a radical change; I have to join the gym”… Well, I encourage you to save your energy on excuses or planning for the future and focus on the future!NOW!

This is as good a time as any if you're looking for a realistic target, you set an appropriate timeframe and put the focus in what you want:

Short term: For example, during my vacation I want to maintain my current weight, encouraging the positive behaviors I have been practicing previously.
In the medium term: I want to reach my optimal weight by adopting healthy eating and physical activity habits that match my desired lifestyle. To do so, I'll need to focus on my goal and find the resources I need to achieve it.
Long term: I will maintain the healthy routines I have integrated into my life without any extra effort.

How to acquire the habit of eating healthy

Below, we offer a few small steps to help you begin your journey:

Exception and norm

We know that these days, and in our lives in general, there will be exceptions involving certain unhealthy foods or specific choices, but this doesn't affect your weight or your health if you maintain this balance. To achieve this, we will continue to strengthen our healthy diet and make appropriate food choices as a rule or routine.

Simply by being more aware, have moderate behavior and make a good selection of basic foods You will notice a big change compared to past vacations.

E.g. Do I need to eat pastries every day of my vacation?

I encourage you to start most mornings with a healthy breakfast, such as fresh fruit, sugar-free dairy, and some whole-wheat bread with tomato and olive oil or avocado. Other days, you might have scrambled eggs or an omelet, and occasionally, you decide to have a delicious-looking bun.

Choose more food than products

Choose minimally processed and simple foods, such as fruits or vegetables, to ingest greater amounts of fiber, vitamins, minerals, antioxidants and water.

Don't skip small meals between meals if you're going to be ravenously hungry for main meals. Remember that when the more emotional hunger is established, our choices tend to be of poorer quality and the feeling of guilt after eating can easily surface.

you can resort to easy snacks to transport such as fruit (apple or pear - which you can eat well washed with the skin -, banana, cut fruit in a Tupperware such as watermelon or melon, blueberries or berries), vegetables (cherries, pickles or already cut carrots), a simple smoothie that you can half freeze and drink cool (e.g. yogurt and fruit or gazpacho) or natural nuts.

Objective: enjoy

This is the true purpose of vacation, which can be translated as: rest, disconnect, enjoy company, discover different places, connect with nature, savor a local cuisine, etc. Enjoying certain dishes and foods also gives us joy, but it is not the source of our happiness.

I encourage you to practice the conscious eating, placing food in context, as a source of nutrients and not as an emotional reward, chewing each bite thoroughly so as not to miss its flavor and texture. Giving our body time to feel full naturally and avoiding difficult digestion.

Promotes your hydration

The skin is its best reflection and, along with fruits and vegetables, helps prevent the constipation so common on vacation. To achieve this, you can accompany your meals with still or sparkling water, iced tea, or herbal teas. You can also flavor your water with slices of lemon, lime, cucumber, mint, or citrus fruits to give it another touch.

Vegetables and fruits

They are the key to your healthy choice, as they are a source of fiber, help provide satiety and have a high nutrient density (not calories). Take advantage of the seasonal ones and proximity, with fresh salads, tomatoes with more flavor for your gazpacho, watermelon or melon loaded with water, orange fruits such as peach, apricots, nectarine, Paraguayan - source of carotenos– which help us protect our skin during these days of increased exposure, etc.

protein sources

Choose good fish, shellfish or mollusks, white meats like skinless chicken and turkey, or, if it's beef or pork, lean cuts like sirloin or loin are preferable.

Don't forget the vegetables In summer: they are low in fat (if we don't add it through cooking), a good source of protein, and we can cook them in preserves to make a fresh salad in 5 minutes!!

Enjoy your free time

Stay active by visiting places that inspire you, walking or cycling, swimming, or getting your legs moving with water exercises. A nighttime walk can help you sleep better, etc.

Take advantage of your free time to take care of yourself, unwind, and find balance.

Happy Holidays!

Diet mentality on vacation?