Summer. Temptation, Social Events, Beach, Travels…

Follow these easy tips that will set you up for success, stay healthy and on track:


  • DON’T SKIP MEALS – chose balanced and satiating meals and snacks. Aim to eat every three to four hours, and include both protein and fiber nutrients.


  • MEAL PREP IN ADVANCE – set one day a week (usually Sunday works) to slice fresh veggies, cook some type of protein and healthy carbs. Keep in airtight containers in the fridge so you can easily put together: omelettes, salads, soups and grain bowls.


  • PACK NUTRITIOUS SNACKS AND LUNCH – bring lunch to work as many times as possible during the week.


  • POWER UP BREAKFAST: never skip it – and try adding some type of protein and fiber.  Try a veggie omelette with a slice of bread and avocado, or a bowl of oatmeal with a scoop of almond butter and fruit.


  • FOCUS ON EATING MORE PLANTS  – aim to fill ½ of your plate with veggies (fresh, cooked, boiled, grilled…) mix it up!


  • DRINK MORE WATER – helps regulate digestion and keep energy levels up. Try to drink two glasses of water 30 mins before each meal.


  • DON’T DEPRIVE YOURSELF – have a treat from time to time and enjoy it!   Otherwise chances of giving in and binging will increase over time.


  • MOVE MORE – find a way to move more during the day.  Walk, take the stairs, stand up while talking on the phone.


  • SLEEP – make sleep a priority. Aim to sleep at least 7 to 8 hours. Sleep helps keep hunger hormones on track and reduce cortisol (your stress hormone)

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