Connie's Corner:"Summer Calories"

As I write this, the sky is blue, and the summer sun is warm on my face. It is truly beautiful, albeit dry. I hope you all are enjoying your summer and taking advantage of the warm weather to enjoy your time outdoors!

Recently, I was talking to a client who said he was struggling with eating “properly” because of all the summer festivals, picnics, parties, and weekends at the beach. I mentioned to him, as I’m sure I’ve mentioned to many of you that as long as you stick to eating “right” 90% of the time, you are doing the right thing.

Food is more than just sustenance. Food is shared with family and friends in times of sorrow and in times of joy and celebration. Vacation just doesn’t seem like the real deal unless you’re able to indulge in a bit of pizza and ice cream five minutes before you hit the sand!

The problem with food isn’t the rare indulgences, it’s when food becomes a comfort you seek because you are lonely, angry, or feeling stressed. When you use food as a substitute for a good conversation with a friend or a way to escape from your problems, that is when the extra consumption can lead to overweight and feelings of shame and guilt.

If you are trying to become healthier and being more careful about the foods you eat stick to a few rules of thumb this summer:

· Don’t waste calories and good nutrition on beverages. Stick to water and diet drinks. The average American consumes more than 500 calories a day in beverages alone!

· If you have to stop for fast food, stick to healthier choices like grilled chicken sandwiches or turkey on wheat, or as a roll-up, if available. Veggie pizza is a healthier choice than a breaded chicken sandwich and fries.

· Avoid mayonnaise or mayonnaise-based “spreads”. Use mustard or vinegar-based dressings when possible. Some restaurants offer mashed avocado or salsa as sandwich toppers.

· Macaroni salad with creamy dressings can pack a real punch, offering up to 700 calories per cup! Opt for vinegar and oil-based pasta salads or green leafy salads instead.

· Stay hydrated! Often times people mistake thirst for hunger! Drink plenty of water when you’re in the sun to avoid dehydration and fake hunger pangs.

· When ice cream is calling your name, consider frozen yogurt or sherbet in a cake cone, which both give you the same cooling satisfaction, with much less fat and calories. Avoid the waffle cones…especially the ones dipped in chocolate! And remember, some ice cream shops offer low calorie, sugar-free ice cream!

The most important thing to remember is that you have one life…live it, but in order to live it to its fullest, don’t over-indulge! Splurge on occasion, and then get right back to eating healthy again…eating for life…eating right 90% of the time!

Enjoy your summer, and I look forward to seeing you again soon!

Connie