Luck’s Yard Nutritional Therapist and Health Coach, Fiona Hayers has some sound advice to survive the summer holidays!

I love summer holidays, days are longer, I spend more time outside and I spend more time with friends and family sharing picnics or barbeques.  But, I also find this change in lifestyle although good for my soul inevitably leads to weight gain.

It is easy to give in and just let summer run it’s course, deciding to pick up all your good intentions in September.  There’s nothing wrong with that, of course. But if you want to make the transition back to ‘normal’ in September and reduce the weight gain there are some actions you can take.

  1. Keep moving

Relaxing over summer can mean less regular activity, for example, longer in bed, sitting chatting to friends or less time cooking / cleaning.  Being conscious of this will help keep your muscles strong, joints supple and weight down.

Try taking the stairs, going for an after dinner walk or swimming a few lengths in the pool each day.

  1. Watch your portion sizes

Rather than depriving yourself of enjoying particular foods when with friends and family try focusing on how much you put on your plate.  This is especially effective when eating fast-release carbs like white potatoes, pastry, breaded items, cakes & biscuits.

  1. Celebrate salad

Summer salads can be absolutely delicious especially when you have not prepared it yourself!  You can also swap a side of carbs for a salad.

You are aiming for most of the plate to contain a mix of green leaves and vegetables and a quarter to a third of protein – chicken, meat, fish, chickpeas, hummus, halloumi etc.  If you are adding carbs try to choose grains for added fibre and vitamins.  Remember to add a healthy fat such as a drizzle of olive oil or half an avocado – these will also help you feel fuller and less likely to crave bread.

  1. Small snack

A great way of helping to avoid over-eating at buffets is to eat a small snack before you go out.  Even better if the snack contains a little protein – something such as cottage cheese on an oatcake,  a small handful of nuts.

  1. Have zero alcohol days

Alcohol is essentially sugar, which spikes your blood sugar leading to weight gain and increased snacking.  Add full-sugar mixers, such as cocktails, to your alcohol makes the problem even worse!

Alcohol free drinks no longer need to be boring and I have included a couple of ideas below which look fabulous and taste delicious.

If you are struggling with excess weight or need some support getting back on track in September please contact me either by email Fiona@nourishfromwithin.co.uk or you can book a free 20 minute Health Review Call using this link https://p.bttr.to/3GnQct7

Have a Happy Summer Holiday

with best wishes from  Fiona

Cucumber, mint & lemon fizz

Serves 6

  • 1.5 ltr sparkling water
  • Half a cucumber, sliced
  • 10 mint leaves
  • 1 lemon, sliced
  • Put all the ingredients in a large jug, chill and serve

Sparkling cherries

Serves 2

  • 4 tbsp Cherry Active
  • 500ml sparkling water
  • Add sparkling water to the Cherry Active and serve with ice

photo: pexels.com Askar Abayev