Top Five Tips To Surviving A Long Weekend

  • Top Five Tips To Surviving A Long Weekend

    BY Catherine Sissons | ON Thursday, 19 October 2017
  • Long weekends - the usual weekend with a public holiday either side  - in a busy world you hang out for them. They often come with a lot of risks nutritionally which follows with a large amount of guilt or starting a diet especially after labour weekend since it falls close to Summer.

    One of the most important factors in finding balance with your eating is staying conscious. Not to analyse, belittle or overthink the calories you are consuming.  When you are conscious about what you eat you have the power in owning the responsibility. Currently that responsibility lies externally because that is how the diet industry has created it for you. It has set you up to fail every time.  It pries on your self esteem and self worth and can create you to turn off healthy eating altogether proving to you every time that it is not possible and that you are not doing enough.

    Learning to nourish your lifestyle is the only possible way you will sustainably find a way of eating that is going to work for you permanently. Life does not always go to plan and it is when you decide to make a commitment to eat healthy that the obstacles will arise.  The social gathering with your friends, enjoying a BBQ with family or in the case of a long weekend - three days of relaxing about what you are eating.

    You can still relax when you nourish your lifestyle because you know what you need before eating the less nourishing food and choosing to eat a food that is going to give you mental satisfaction.  Your other meals give you the nourishment you need to have energy, curb your cravings and even as a bonus it is possible to lose a few kilos as a result of aligning your nourishment.

    Lifestyle is well documented that it will sabbotage your healthy eating. You can choose to change your lifestyle however the catch is whatever your residual habits were before you started your commitment will return. Unless of course you know what state your body is in before you start and what it needs to balance your nourishment. 

    That would be the only catch when it comes to nourishing your lifestyle through what you eat - you need to know where you are at before you start. If you are stressed there is a good chance you will be fueling yourself on instant energy - the foods (often carbohydrates) that are made from flour or sugar. On the flipside even though you know it is 'right' to choose the most nutritious option it may not satisfy you if your system is operating on instant energy. This is when your current eating regime will need to be adjusted over a period of time with guidance from your chosen health professional.

    The only approach to be able to curb your sugar cravings permanently and be happy with the taste of your food is to know how to nourish your lifestyle. The following are top five tips to keep in your back pocket this coming weekend so that you can optimise your nourishment as a starting point.

    The top five tips for surviving the long weekend:

    Risk 1) Travel

    When you travel in the car for long lengths of time (more than a few hours) driving to your destination then you can lose fluid through perspiration, singing your favourite songs and talking to your friends or family.  The food that is available when you are driving is less than ideal for nourishment so treat the food that you have when you travel as the 'redundant' meal for the day. Nourish yourself before you leave with a balanced breakfast that contains high water content. Examples of this could be a fruit salad, with banana and almonds or a smoothie packed with produce, protein and carbohydrate. You will also need some fibre so choose to have an apple before your smoothie or take it with you for the drive

    Risk 2) Eating with others

    When you share accommodation with others whether it's your friends, family or children there is an element of 'people pleasing' that is required. It is not ideal eating separate foods to others in these situations so the usual choice is to turn off for the weekend and start again next week. Luckily that is not the only solution. You can take foods with you or purchase them from the super market that will add benefit to what you are eating with others. Place them out when you are all snacking to help bridge your nourishment.  Choose the food you like to eat and be okay saying 'no' when you don't like it.  You wouldn't take the risk of getting into vehicle with a driver who has been drinking so own your choices when it comes to what you want to eat.

    Risk 3) Variety of carbohydrates at your main meals

    Carbohydrates get a bad reputation from the diet industry world however your brain, kidneys and red blood cells use carbohydrates as their primary fuel. The volume you need will be different depending on your personal requirements however they are necessary if you don't want to crave sugar between meals. It is their preparation and what you eat alongside the carbohydrate that will determine the glycemic impact (the effect on your blood sugars) so find out what it is you need and how to balance it. One easy tip for now is to be mindful how many carbohydrates are at one meal. A BBQ for example can include garlic bread, potato salad, pasta salad and then dessert. Choose which ones you like the best and leave the rest or adjust your portion size accordingly.

    Risk 4) Alcohol consumption

    Alcohol is toxin so it means the liver needs to process it first before doing anything else (- which by the way is one of 400 jobs the liver performs).  The state your liver is in when you drink the alcohol will determine how well it will filter it as well as the volume of alcohol you are consuming. It doesn't matter the amount of calories it contains, the time it takes for your liver to process it is much more important when it comes to nourishment. Eating foods that contain water content and are rich in vitamins and minerals on the day of drinking alcohol can lower the risk of the effects of alcohol however no one food will counterbalance you deciding to drink in excess.   Stay aware of the number of standard drinks and you can do a little experiment by measuring 150mls of water into a wine glass (that is one standard drink).  Remember that most standard drinks take a similar time to each other for the liver to process (on average about one and half hours to be completely out of your system).

    Risk 5) Eating food away from home

    This can be in cafes, restaurants and food courts. The risk is that you don't know how they have prepared your food or what volumes they have combined together.  This is not to put you off eating away from home however stay mindful of the oversized portions and look for produce. If it is not present in your menu choice you can add it by using the sides menu. You do not need to choose the salad off the menu every time to be healthy with the NOVA philosophy. When you nourish your meals around the meal you have when eating away from home then you are at lower risk of unhealthy consequences, feeling guilty and getting sugar cravings.

    Learning to nourish your lifestyle is the key to avoiding an ON/OFF approach over the weekend. You can learn more about how to nourish other areas of you lifestyle like morning teas, after work drinks, buying your lunch and eating at restaurants in my book. 

    GET THE SECRET TO EATING GUILT FREE AND READ MORE ABOUT NOURISHING YOUR LIFESTYLE
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