Four months out of the year we finally get beautiful hot and sunny weather, which means no school, beaches, cottages, vacations, BBQ’s, parties, street festivals, and just always being outside and on the go.
It’s also the time that people want to look and feel good in their skin after shedding their bulky winter sweaters and getting into their tanks and shorts. I hear “I want to look good for the summer” all the time, whether it’s a healthy physique, glowing skin, or shiny hair and pretty nails. Then when summer arrives, it all goes out the window by binge-eating ice cream, indulging in one too many sugar-filled cocktails, and chowing down on just burgers and hot dogs.
Just because it’s summer vacation and we’re trying to cram in tons of fun into a short time span doesn’t mean you have to vacation from your most recently set health goal. There’s always wiggle room to enjoy your favourite treat but that doesn’t mean forgetting your entire goal plan. The key is consistency, having a plan, and holding yourself accountable. It’s easier to give up responsibility of your actions and blame it on the fact that “they only had hot dogs and chips at Suzy’s BBQ so I had no choice” versus creating a plan and taking action to be in control of your life. Taking control to stay true to yourself and be in alignment with your goals could mean that you bake or cook a dish and take it to Suzy’s BBQ, and explain that this is your dietary lifestyle so you made something that you can have and also share with others that are open to it. I do this ALL THE TIME, and I’m not offended whether or not people try it. If no one has it, then after family parties, lucky me gets to have already meal prepped leftovers for the week so it’s a win-win.
Whether you’re going to an all-inclusive resort, going to the cottage, staying at an Air BnB somewhere in the world, or staycationing, here’s how you can prepare and stick to your health goals so you can FEEL and LOOK great all summer long right into the fall season.
All-Inclusive Resorts
It can be tricky to navigate food choices at all-inclusive resorts because there’s no control over what or how food is being cooked but many resorts these days do offer health-conscious choices and are catering to allergies and dietary restrictions.
For breakfast, avoid the sugary white flour stations (donuts, bagels, croissants, cereals) and do try the made-to-order omelet/egg station. Load your eggs with fresh vegetables, and enjoy breakfast with smoothies, green juices, plain yogurt, and fresh fruits. Caribbean countries have lots of exotic and delicious fresh fruits and vegetables to be tried.
For lunch, avoid the junk food pizza/burger/hot dog stations and have freshly cooked meats like chicken and fish with a salad from the make-your-own salad bar.
For dinner, avoid greasy junk foods and try locally inspired cultural foods.
Drink plenty of fresh water, avoid sugary cocktails and limit drinks to spirits with soda water, wine, or beer.
Cottages
Cottages are convenient in that they come equipped with full kitchens so you have control over what to eat and how it’s being made.
Pre-plan your cottage menu prior to travelling. Bring staples that you already include in your daily life at home, whether it be frozen fruits and spinach for green smoothies, goji berries, protein powder, or dandelion detox tea.
Bring or buy staples that will help maintain healthy digestion, like probiotics, chia seeds, flax seeds, hemp seeds, psyllium husk, and adaptogenic herbs.
BBQ grilled meats like chicken, steak, turkey, and fish with grilled vegetables, non-GMO corn, roasted potatoes, roasted sweet potatoes, or summer salads. Avoid processed meats like pre-packaged burgers or hot dogs.
Make grilled fruits (like pineapple or peaches) for dessert and top with coconut whip or drizzle with pure dark chocolate, goji berries, and coconut flakes.
Drink plenty of fresh water and make it fun by using sparkling water with fruits, lemons, or limes. Avoid sugary cocktails and limit alcoholic beverages to spirits with soda water, wine or wine spritzers, or beer.
Air BnB
If you have rented a full suite or house, make use of the kitchen!
Shop at the local grocery store and keep the kitchen stocked with quick and healthy snacks, like fruits, vegetables, nuts, seeds, hummus, etc.
If the kitchen is fully equipped with a blender, make green smoothies and pack them with lots of fruits and vegetables.
Bring or buy staples that will help maintain healthy digestion and can be easily added to water or smoothies, like probiotics, chia seeds, flax seeds, hemp seeds, psyllium husk, and adaptogenic herbs.
Buy a few local items and create your own meals.
When eating out at restaurants, try locally inspired cuisine made from the region's fresh produce.
Stay-cation
This is easy-peasy because you’re already at home or in your area. Whether you’re packing a picnic basket for a day at the beach or enjoying a patio with friends, stay consistent and make healthy picks during meal time.
If eating out at a restaurant to enjoy the patio weather, choose salads or fresh entrees that include some type of grilled meat or plant-based protein (ex. grilled calamari instead of breaded and fried calamari), fresh vegetables, and rice/quinoa/roasted potatoes (instead of fries).
Pack a picnic basket or cooler that includes grain or bean salads, easy hand-held foods like summer rolls, or chopped veggie sticks with hummus or guacamole, sparkling lemon or lime water, homemade fruit smoothies, fresh fruits, and non-GMO popcorn.
If hosting or attending a BBQ, prepare grilled meats like chicken, steak, turkey, and fish with grilled vegetables or salads and roasted potatoes or sweet potatoes.
Continue to plan meals throughout the week. If you’re going out to a restaurant, check the menu in advance to look for healthier options to try.
Drink plenty of fresh water and make it fun by using sparkling water with fruits, lemons, or limes. Avoid sugary cocktails and limit alcoholic beverages to spirits with soda water, wine or wine spritzers, or beer.
Limit sweet treats to once or twice a week. Or look for healthier options and try making your own natural sweet treats at home (which is also a fun activity to try with the kids) like the Simple Chocolate Dairy-Free Ice Cream recipe below!
No matter where you are during the summer, just remember that if health is part of your lifestyle, it can always be done. Happy vacationing!
Simple Chocolate Dairy-Free Ice Cream
Jasmin Jagpal
[gluten-free, dairy-free, vegan option]
Ingredients:
2 cans full-fat coconut milk (frozen overnight or 8 hours minimum)
1/2 cup raw cacao powder
1/2 cup unsweetened almond/hazelnut/macadamia nut milk
1/4 cup maple syrup or raw honey
1/4 cup coconut sugar
1 tsp pure vanilla extract
1/8 tsp sea salt
Optional Add-In’s:
Cacao nibs
Mint extract
Espresso powder
Instructions:
Line a freezer-safe container with parchment paper.
Add all ingredients to a large mixing bowl. Using a handheld mixer, whip the ingredients until it’s creamy and smooth.
Taste and adjust the flavours as necessary.
Pour the mixture into the container and cover loosely with a layer of plastic wrap and then a layer of aluminum foil or a beeswax food wrap.
Freeze for a couple of hours to set for a lighter, fluffy consistency or freeze overnight for a harder consistency.
Allow to sit for 10 – 20 minutes to soften before serving. Enjoy!
Store in the freezer for up to one week at most.