Leap Over Diet Hurdles

It’s the time of year when the social calendar starts to boom and healthy eating plans are going straight out of the window! As the weeks leading up to Christmas go by, more obstacles start to creep in. Don’t be dismayed! The good news is that there are plenty of helpers to get you over those diet hurdles.

Hurdle #1: "I don’t have time to cook."
Helpers:

• In anticipation of busy times, prepare batches of food on the weekends and freeze them until needed.
• When preparing food, purposely make extra for leftovers.
• Plan your meals for the upcoming week and make one weekend trip to the supermarket.
• Buy foods that are pre-prepped: bags of chopped vegetables, pre-cut fruits from the produce section, canned beans instead of dried.
• Throw all your ingredients into a Crockpot and voila! A healthy, home cooked meal awaits your return from work.
• Buy healthy frozen entrees, and meals that take only a few minutes to cook. Examples include: stir fry (look for pre-cut veggies), soup, instant brown rice, oatmeal, and sandwiches on whole wheat bread.
• The night before, plan your next day of food, pack your lunch, and plan what you’ll do for dinner.

Hurdle #2: I’m suffering from a case of "Portion Distortion."

Helpers:

• Know serving sizes and be accurate in tracking food choices.
• Order smaller-sized or lunch-sized portions when eating out.
• Ask the server to box up half of your entrée before it arrives.
• If you are thinking about going for seconds, wait at least 20 minutes to decide if you are truly still hungry.
• Avoid buffets and all-you-can-eat dining options.
• Educate yourself! When you learn what proper portions really look like, you won’t have trouble knowing when to stop.

Hurdle #3: I’m an emotional eater.
Helpers:

• Plan ahead and keep busy during downtime to avoid eating out of boredom.
• Drink plenty of water throughout the day. You might actually be thirsty instead of hungry.
• Don’t keep sweets and junk food on hand at home.
• Give yourself occasional food rewards, and build them into your plan. Decide ahead of time, and portion out how much you will have.
• When you’re about to eat, ask yourself if you are actually hungry, or if you’re upset, sad, lonely, or bored. If your emotions are driving you to eat, find a healthy way to deal with them: write in your diary, allow yourself to cry, call up a friend, go on a short walk, or read a book.

Hurdle #4: I don’t know what to do when I eat out.

Helpers:

• Share an entrée or dessert with someone.
• Order dishes with lots of veggies.
• Drink water while you are waiting for your meal.
• Enjoy a healthy snack before you go out so that you aren’t too hungry
• When eating out, decide what healthy option you are going to order before you look at the menu.
• Don’t be afraid to make substitutions and special requests. Ask for dressing on the side, tell the waiter you'll pass on the bread basket, and ask for your veggies to be steamed instead of fried.

Hurdle #5: I don’t know what to do at family gatherings, holidays, or on holiday.
Helpers:

• Eat on a regular schedule. Don’t skip a meal in order to "save room" for the next meal.
• Plan ahead for exercise. Find out if the hotel has a fitness centre or if there are any parks or recreation centres nearby. If not, bring your own travel-friendly equipment, like a skipping rope or resistance band.
• Enjoy the company and activities more than the food.
• Plan physical fitness activities for the group.

Hurdle #6: I don’t eat breakfast.
Helpers:

• Prepare a large batch of healthy options (fruit salad, porridge, whole grain pancake batter) at the beginning of the week and use it throughout the week.
• If you aren’t hungry first thing in the morning, pack a healthy snack and eat it around 9 a.m.
• Shop for quick, healthy foods once a week.
• Eat a piece of fresh fruit every morning.

Make options instead of excuses- keep on track and you will look amazing at the beach this Summer!