Fourth of July Picnic
6 Survival Tips for the 4th of July
From the Million Dollar Body Club - Join Today and Workout to
Win!
The biggest culprit to weight gain over a
holiday isn't so much the type of food you eat, but how much. Thinking about
your past experience at celebrations that entailed copious foods is important.
Was it hard to push back from the table and save room for later? Are you
stressing that you won't be able to control yourself when confronted with four
types of pies? It's not the one meal that's a problem. It's what that one meal
triggers: routine overeating. For example, if you stuff yourself at a big
Fourth of July barbecue, then surrender to another round of endless eating the
next day on leftovers, which repeats the day after that and the day after
that . . . you get used to habitually eating large portions one after the
other. Having loads of leftovers around makes this very easy to do. And by the
time you get on the scale, well, you can imagine what you'll see. Here are some
quick tips to keep you from overindulging:
 Don't go hungry! If you go to a picnic or a
barbecue with an empty stomach, you're setting yourself up to overindulge.
Prepare in advance by making sure you've eaten a little something. Smoothies
take less than two minutes to blend, and they can deliver a host of nutrients
your body needs. Here's a simple smoothie recipe: Blend together 1 scoop of
vanilla-flavored whey, soy, or egg white-based protein powder with 1 cup skim
or soy milk (or water), 1/2 cup fresh or frozen berry mix (strawberries,
blueberries, blackberries), 1 Tbsp. ground flaxseed or flax oil, and 1 cup ice
(optional).
- All in moderation. Whether
it's cocktails, the picnic table, or tempting desserts, the thing to remember
is portion control. No food is totally bad. It's all in how much of it you
eat.
 Redirect your focus. Don't let food be your
only focus. Enjoy the other aspects of a get-together, such as socializing with
friends/family/colleagues or join the three-legged race for some fun (as you
burn off a few extra calories).
- Veg out! If you're the
type of person who likes to munch, feel free to fill your plate with items from
the veggie platter. Vegetables are low in calories and full of fiber, which
will help you feel full. (Just don't make the mistake of drowning them in
fattening dips!)
 Desserts. When it comes to sweets, think about
quality not quantity. Decide if you'd like to sample a couple of different
desserts, or savor one particularly yummy one. Whatever you choose, don't
forget the portion size. The worst thing you can do is make any food off
limitsit will just make you crave it even more!
 Alcohol. Alcoholic drinks can really pack
a calorie punch so watch your alcohol intake. Allow yourself one drink, keeping
in mind the serving sizes: 4 oz. of wine; 6 oz. of beer; and 1 oz. (80 proof)
of spirits. A good rule of thumb is to avoid sugary drink mixes and stick with
club soda and fresh fruit to spice up your cocktail. Or, avoid alcohol
altogether and try a Mock-tail, a combination of club soda and a spritz of
cranberry juice. |
