10 Tips for Keeping Yourself Motivated to Work Out

We all lead very busy lives and it can be all too easy to find a reason to skip the gym for the day. I think we have all been in the place, though, where one excuse becomes many and before you know it, you haven’t exercised in weeks and have 0 motivation to get back into it. Taking that first step to get to the gym or hit the road for a run can be the hardest part, but if you can get that momentum started and keep it going, it gets loads easier from there. So how can you get yourself started and keep yourself motivated? Here are some tips that have worked for me and for my clients.

1. Find a workout you enjoy.

When it comes to fitness and weight loss, everyone has an opinion or story to tell. “Oh well, I ran 5 mi a day 5 days a week and I lost 30 lbs without changing how I ate!” “My cousin started doing Zumba twice a week and she has had amazing results.” It’s wonderful to try to share your success tips with others, but, here’s the thing, every body is different so what works for one person may not work for another. This isn’t just a physiological fact – it’s a psychological fact as well. If you hate running, then you are not going to get the same results as your friend who loves running and does it religiously. Why? Because you’re going to be miserable doing it, you’re unlikely to push yourself as much through it, and, chances are, you’re going to find any excuse not to do it because you hate it. If you find a workout that you have fun doing, then you are far more likely to stick to it and you’ll see better results.

2. Like your fitness clothes.

Fact: if you are uncomfortable with your body, you are not going to want to work out. Period. However, if you can invest in fitness clothing that you are comfortable in – that cover the spots you want covered, that fit the way you like, that breathe and allow flexibility – then you will be much more comfortable working out. Plus, I don’t know about you, but, if I have a fun new workout outfit I just bought, I’m way more excited to workout in it.

3. Track your progress and praise yourself.

It can be really easy to get discouraged and want to give up for a number of reasons. My advice, then, is find something about your workout that you can be proud of or makes you feel good and focus on that. For example, maybe you didn’t run as far as you wanted to or you struggled through your workout the whole time. Instead of focusing on the things you wish were different, high five yourself for getting out there when you weren’t even feeling it in the first place or for sticking it out even though you were struggling. Hold onto that self-praise and set a new goal for you to meet the next time.

4. Reward yourself.

Now, I don’t mean go out for a burger or ice cream here – not only will that defeat the purpose of your workout, it will also start you on a very unhealthy cycle. What I mean here is set a goal for yourself that you will continuously be working towards – maybe it’s running 5 miles or dropping a pant size – and pick something that you will reward yourself with once you reach that goal. It can be a pair of shoes you’ve been wanting or a new Fit Bit or a massage. Having something that you are working towards will help keep you motivated. The trick here, though, is that you can’t give in to the temptation to say “good enough” and treat yourself before you reach your goal.

5. Once you get that momentum going, don’t stop.

I think we can all agree that once you take a couple days off from working out, it is really hard to get back into it. To make sure that doesn’t happen, try to stay active regularly to keep that momentum going. You don’t have to keep at your regular workout routine every day, but commit to taking a 30-minute walk or doing some yoga while you watch TV. The goal is just to have something that keeps you moving so you don’t lose that momentum.

6. Find a workout buddy.

Accountability makes a huge difference when it comes to motivation. Find a reliable workout buddy and set a regular schedule to work out together. Make sure they are reliable though! I often see people declare themselves gym buddies and they just make excuses for each other to skip the workout.

7. Don’t make it a project.

If you have to drive 30 minutes to your gym or rush to and from commitments to get your workout in, you aren’t going to do it. Maybe you’ll do it a couple times, but it will fall off. Your workout doesn’t have to be a huge to-do. Take a run around your neighborhood or do a fitness video in your living room. Working out doesn’t have to include a gym membership and a commute.

8. Don’t compare yourself to others.

Comparison isn’t just the thief of joy; it can also be the thief of motivation. Constantly comparing yourself to others can make you feel self-conscious and defeated. Too much of those comparisons and negative self-talk can quickly slide into thoughts of “I will never be like that so why should I bother trying?”. Who are you exercising for? Yourself or them? I hope the answer is for yourself so you can live longer and healthier. If that’s the case, then who cares about anyone else at the gym or on Instagram? You’re in this for you, so focus on you. Confession: I get really self-conscious when I’m out running. My solution is to wear my sunglasses and listen to good music so I can drown out the rest of the world (but still hear traffic. safety first, after all) and focus on myself.

9. Find some music you like.

Music is an amazing motivator. It shifts your energy and affects your mood. Put on some music that makes you feel happy and energized and get out there!

10. Change it up.

If you do the same workout or run the same route every day, not only will you stop getting the same benefits from it, you’ll get really bored with it, too. Keep yourself interested in your workouts by switching it up and trying something new every once in a while, whether it’s running somewhere new or trying out a new fitness class like Zumba or kickboxing.

Your health is simply too important to let excuses get in your way. Follow these tips and get yourself moving so you can feel your best and live your best life!

Boost Your Immune System Naturally

I’m sure you’ve all heard the refrain “an apple a day keeps the doctor away.” Well, there is good reason why that saying exists! The foods we eat can help boost our immune systems to we get sick less frequently and, when we do get sick, it is less severe and we recover faster. There are also other healthful habits we can adopt that can maximize our immune systems to get through the Fall and Winter. So, now that Fall is here, the kids are back to school, and flu season is fast approaching, how can you support your immune system without relying on all kinds of medications?

Phytonutrients

Fresh produce is loaded with immune system-supporting compounds call phytonutrients (“phyto” means “plant”). These nutrients give plants their vibrant colors and distinct flavors. Phytonutrients include antioxidants which have been linked to a decrease in cancer risk by binding to the damaging free radicals in your body. They also include anti-inflammatory compounds as well. Inflammation continues to be linked to more and more illnesses and chronic diseases. Thus, phytonutrients protect your health on a number of different levels. To experience the benefits of phytonutrients, eat foods like berries, broccoli, tomatoes, sweet potatoes, and eggplant. An easy way to think of this is eating the rainbow – the more different colors you can eat, the more phytonutrients you’re eating as well!

Add Some Flavor with Honey and Cinnamon

Cinnamon is a powerhouse of a spice. It has both anti-oxidative and anti-inflammatory properties. It has also been shown to be antimicrobial and antibacterial as well. Once the cooler weather gets here, I start sprinkling cinnamon on top of my coffee grounds every morning – it’s delicious and I can enjoy the immune system boost from it as well. We are fortunate in that most traditional Fall recipes contain cinnamon, so eating seasonally will help get more cinnamon into your diet as well.

Similar to cinnamon, honey has proven antimicrobial and antibacterial properties. Adding some honey to your tea, to plain yogurt, or to smoothies is a great way to consume more of this immunity boosting sweet.

Move!

Our blood vessels are lined with special cells called the endothelium. The endothelium is like your body’s own pharmacy in that it releases a number of different medicinal compounds into your bloodstream as is needed. When you exercise, it increases the blood flow through your blood vessels and over the endothelium, thereby prompting it to release more of those medicines. This is why sometimes when you feel a cold coming on, you feel better after going for a brisk walk. Additionally, regular exercise can help produce new blood vessels further improving your circulation and your health.

Rest Up

In the simplest sense, our bodies need just 4 things: nutrition, movement, water, and rest. The last of those is the one that we seem to value least in American society today. Sometimes it seems like there are competitions at work to see who is the most exhausted or the busiest. But sleep deprivation actually depresses your immune system, so the more exhausted you are, the more likely you are at to get sick. Sleep is the best opportunity your body gets each day to repair itself and flush out the toxins you take in during the day. It’s not just about the quantity of sleep you get, however, it’s about the quality, too. To make sure you are getting sufficient and quality sleep, avoid simple carbohydrates and big meals in the evening. Having a glass of wine before bed might help you fall asleep, but it will disrupt your sleep later in the night, so skip out on the alcohol as well. It’s also important that you sleep in a dark room and keep all devices out of the bedroom – just looking at your cell phone screen in the middle of the night will disrupt production of your sleep hormones.

Some other quick tips:

  • Practice good habits like washing your hands regularly (avoid using hand sanitizer – it’s loaded with chemicals and contributes to the creation of antibiotic-resistant bacterias).
  • Avoid eating processed foods as they contain many ingredients that contribute to inflammation in your body and don’t contribute anything in the way of nutrition.
  • Keep alcohol consumption to a minimum.
  • Keep well-hydrated – this means 1/2 oz of water per pound of your body weight per day (for adults).
  • Not necessarily “natural” in the strictest sense, but get your flu shot if you are part of the flu vaccine priority population.

 

Should You Try the Ketogenic Diet?

The ketogenic diet has become the rage for rapid weight loss recently, but is it worth giving it a try? As I do with any fad diet, especially ones that involve eliminating entire food groups, I examined this one with a healthy amount of skepticism.

First, what is the ketogenic diet? You may recall the Atkins diet craze that preceded the South Beach Diet back in the late 90s/early 2000s – this is like a more extreme Atkins. Essentially, you slash the amount of carbs you are consuming down to just 2-4% of the calories you consume per day and focus on eating large amounts of fat. Your body primarily relies of carbohydrates to burn for energy. By cutting the amount of carbs you are consuming down to such a small amount, you force your body to begin to burn fat for energy – thus the weight loss results. Burning fat for energy – sounds great, right?

Well, not so fast.

First, it is very important to note that this is an incredibly unsustainable diet. As anyone who has tried Atkins or South Beach will tell you, you can cut out carbs…for a while. But long-term it’s just not doable. For most people, this is invitation to deprive and then overeat carbs when it finally gets to be too much. Such a diet is great for setting up a pattern of yo-yo dieting, which has been linked to heart disease and diabetes, as well as more weight gain over time. Furthermore, if you don’t follow this diet completely, you won’t see the results, which makes it even less sustainable.¬†Basically, you will lose significant weight quickly on a ketogenic diet, but you will regain it quickly as well – this is not a diet for long-term weight loss.

If you are able to adhere to this diet in the long-term, the weight loss effects are likely to fade over time. Additionally, many experts say that this diet will result in muscle loss, which will slow down your metabolism, hindering further weight loss. You will also likely see a significant drop in your energy levels. This diet is not recommended for people with heart disease for the above reasons (remember, your heart is a muscular organ).

There are also a number of nutritive issues with this diet. For one, you really need to make sure you are supplementing very well because you will not be consuming anywhere near the nutrition your body needs on this diet. For another, this diet is very low in fiber, so you may encounter some serious digestive issues.

As a certified health coach, I do not espouse any diet plans that are unsustainable or involve cutting out an entire food group. This diet is not an exception. However, I am even more opposed to this diet because of the dangers it can pose to patient health. The keys to lasting weight loss are and will always be: a sustainable, balanced diet of fresh produce, healthy fats, and right carbs, regular exercise, and supportive healthful habits such as stress management.

Product Review: RX Bars

If you have any health-oriented friends on Facebook, I’m sure they’ve been filling your feed with photos of them proudly holding an RX Bar and proclaiming how thrilled they are at its simple, natural ingredients. Many people rave about these and many people absolutely hate them. Most notably, the Food Babe has decried their ingredients list and marketing as misleading and toxic. As a general rule, I don’t listen to anything Food Babe says since she has no nutritional education whatsoever and her concerns are rarely if ever based on actual science. See this article here for more on that.

Given all the love it or hate it out there on these bars, I wanted to give you my take on them as a certified health coach and human who likes food.

Ingredients/Nutrition

I am all for simple, short ingredients lists and these bars deliver on that. However, short simple ingredients does not a healthful food make. While these bars do not contain added sugars, they still contain dates as a sweetener and a binding agent. In fact, these are listed as the first ingredient. Looking at the different flavors, the amount of sugar in them ranges from 13 grams to a whopping 17 grams! These are not a low-sugar snack and their stickiness really underscores that. That being said, they are a great source of fiber and protein which help slow the absorption of sugar into your bloodstream. However, I wouldn’t make this a staple of your daily diet.

Some critics (cough cough Food Babe cough cough) will say that these bars are poison because their ingredients are not organic and may be genetically modified…….. if you know me you know that my eyebrow went way up at this. Yes, organic is always preferable¬† but it is unreasonable in today’s world to expect everything to contain small-scale, completely unprocessed, entirely organic ingredients, especially if you are eating a food that comes with a wrapper. I would much rather have you eat a snack bar made with whole food ingredients (like these) than chips or cookies made with trans fats and preservatives.

Texture/Flavor

As I alluded to above, these bars are STICKY. Like hillbilly Halloween costume smile after a few bites sticky. They’re similar in texture to a Larabar….but stickier. Given their stickiness and sugar content, these could be a good money maker for your dentist if you eat them frequently.

As for flavor, the only one I truly like is the Coconut Chocolate flavor. It tastes like coconut and chocolate, what’s not to like? The other flavors are not so good. I’ve heard this same exact thing from a number of people as well. The date flavor tends to come through and doesn’t always play well with the other flavors. It’s all about personal preference though.

Satiety

RX bars contain just over 200 calories per bar so they’re not at a meal replacement level. However, given their high protein and fiber amounts, they will fill you up and keep you feeling satisfied for a while. To me, those are two great things to look for in a snack, not too many calories and long-term satiety.

Conclusion

There are definitely some texture and flavor issues with RX Bars, but if you don’t mind those, they’re not a bad option for a snack. While I wouldn’t recommend eating them every day or regularly, they are a solid occasional snack and are definitely a better option than reaching for some cookies or chips. They contain far more nutrition than most prepackaged snack foods and are missing the troublesome ingredients that prepackaged snacks often have, such a artificial colors and flavors, preservatives, trans fats, and added sugars. Having some fruit or veggies or nuts is definitely a healthier snack option, but these will do on the go or in a pinch. The key here, as with most things, is balance and moderation.

 

What’s the Deal with Fish Oil?

One supplement that has been all the buzz for a little while now is fish oil – and for good reason, too. In fact, this is a supplement that I, as a certified health coach, recommend to most of my clients. I also take it daily and have gotten my family on the bandwagon, too. Fish oil, also known as Omega-3 fatty acids, is an interesting and multi-talented fat but most people don’t know all of its benefits. So, here is everything you need to know about fish oil.

What is Fish Oil?

Fish oil is the common name for Omega-3 fatty acid supplements because fish are the richest source of these essential oils (here, I mean literally essential, not “essence of”). Fish oil contains two forms of Omega-3s that our bodies can use, EPA and DHA. You don’t need to take a supplement to get your Omega-3s, though. Cold water fish, such as tuna and salmon, contain the greatest amounts of Omega-3s. However, unless you are eating fish regularly (and most of us are not), I strongly recommend you supplement to make sure you are consuming enough to reap the benefits.

Non-Fish Sources of Omega-3s

Flaxseeds, greens, and various other seeds also contain Omega-3s; however, they are in the form of ALA which the human body cannot use. Because of this, when we consume a plant source of Omega-3s, our bodies must convert the ALA into EPA and DHA, forms it can use. Unfortunately, once the ALA has been converted, our absorption of the Omega-3s from plants is less than 5% so you must consume much, much more plant sources than fish sources of Omega-3s to derive the same benefits and your body has to work harder for them. Therefore, unless you have an allergy or food sensitivity that prevents you from doing so, I strongly recommend opting for a fish source over plant sources of Omega-3s.

Benefits of Omega-3s

The more we learn about Omega-3 fatty acids, the more amazing things we learn they do for us. Studies have shown that Omega-3s may help lower your blood pressure, mitigate the effects of stress on your heart, act as anti-inflammatories and anti-coagulants, lower your cholesterol and triglyceride levels, and steady your heart rate. They may also diminish depression and may help protect against Alzheimer’s, dementia, and memory loss. For pregnant women, DHA (a form of Omega-3) has been found to be important for neurological and vision development in babies. Pretty amazing stuff, right?

What to Look for in a Fish Oil Supplement

When selecting a fish oil supplement, you want to make sure that you are purchasing one that is made with clean, quality ingredients. You may have heard people complain about the flavor of their fish oil supplements repeating on them throughout the day – this is common with low-quality fish oils. As with all supplements, it’s important that you do your research here. You want your fish oil to be sourced from wild-caught fish, not farmed fish. Often, you will find quality fish oils made from sardines. You also want to read the label to verify what the capsule’s coating is made out of. Gelatin is commonly what the coating is made out of; however, some poor quality capsules may actually use PVC or BPA materials (enteric coating) which have been linked to cancer and other health problems. Finally, you want to read the label to make sure that the supplement contains EPA and DHA – the forms of Omega-3s that can be readily absorbed and used by our bodies. Here is a link to the fish oil supplement that I have selected for myself and my family.¬†

 

Product Review: Trader Joe’s Frozen Cauliflower Crust

Cauliflower has been quite the rage for a while now and, not to miss the party, Trader Joe’s has released a frozen cauliflower pizza crust, much to the delight of TJ lovers and the carb conscious consumer. After reading about how excited so many health bloggers were, I decided to pick one up and put it to the health coach test.

Overall grade: 2.2/10

Nutrition

Right off the bat, I was not thrilled about this product based on its nutrition label. Essentially, they have taken a wonderfully nutritious vegetable and turned it into something nearly nutritionally devoid.

The serving size is 1/6 of the crust (which, by the way, will leave you hungry). At that serving, this crust contains 80 calories, 1 gram of fiber, 1 gram of protein, 10 mg of calcium (0% of your daily value), 0.1 mg of iron (0% of your daily value), and 60 mg of potassium (0%of your daily value). Doing some basic math, that means that the entire crust contains 480 calories, 6 grams of fiber, 6 grams of protein, 60 mg of calcium (6% DV), 360 mg of potassium (7.6%), 0.6 mg of iron (3% DV) and 102 carbohydrates.

Let’s compare that to an actual head of cauliflower, which contains 146 calories, 1,758 mg of potassium, 12 grams of fiber, 11 grams of protein, 12% of your DV of calcium, 472% of your DV of Vitamin C, 13% DV of Iron, 55% DV of Vitamin B-6, 22% DV of magnesium and 29 grams of carbohydrates.

The vast majority of recipes to make your own cauliflower crust call for a full medium head of cauliflower, so you will get much more nutrition from making your own rather than buying this.

Nutrition Score: 3

Ingredients

Typically when I see prepackaged products like this, I assume that they are going to be full of preservatives and fillers. I was actually pleasantly surprised by the ingredient list for this pizza crust. In this order, it contains: cauliflower, corn flour, water, corn starch, potato starch, olive oil, and salt. Short, simple, real.

But here’s the rub. We would think that cauliflower would be the most plentiful ingredient in the recipe, but the nutrition facts indicate otherwise. Either the cauliflower has been stripped down and processed into flour or there isn’t very much cauliflower in this at all.

Another concern that I have here is that this isn’t labeled non-GMO so the corn used to make the flour is probably genetically modified.

Ingredient Score: 5

Ease of Prep

According to the instructions, you are supposed to top the crust and cook it frozen in a 450 degree oven. To make it crispy, it says to put it directly on the rack. Whatever you do, DO NOT PUT IT DIRECTLY ON THE RACK. Why? Because before it gets crispy, it thaws and gets soft and then flops and falls apart on the bottom of your oven and fills your apartment with smoke. Clearly, Trader Joe did not test this product before putting the instructions on the box.

Prep: 0

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This is what happens when you follow the directions and place the crust directly on the rack to make it crispy. Pro tip: DON’T

Texture

Because of the unfortunate demise of most of the crust before we realized what was happening and threw a pan under it, I can’t tell you if this crust actually gets crispy. As it was, we salvaged what we could and finished cooking it. The texture was….foamy. Like styrofoam. It wasn’t horrible but it wasn’t good either.

Texture: 1

Flavor

The flavor was also negatively impacted by the crust catastrophe because everything in the oven tasted like burning. The few pieces that didn’t taste like fire, didn’t have much flavor to them at all. So it wasn’t good or bad.

Flavor: 2

Overall, Trader Joe’s cauliflower pizza crust was disappointing. There are so many recipes out there that are more nutritious and flavorful that I would say it’s worth it to save your money and invest your time in making your own. Is this convenient? Yes, but I don’t think it’s worth the trade-off.

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The final product after we had salvaged what we could from between the rack prongs. It’s a bit blurry because of the steam and the smoke in the oven.

Should I Throw Out My Coconut Oil?

Is Coconut Oil Really Unhealthy?

I’m sure that many of you have heard about the American Heart Association’s (AHA) latest statement on saturated fats and are wondering if it means you should throw out your coconut oil and whether you should be concerned about your health after having eaten it.

Since that statement was issued, I’ve been down the coconut oil rabbit hole researching what the AHA had to say. The problem with working in the nutrition and health field is that our understanding of those topics is constantly changing so inevitably what I advise my clients will change as well. Does that make nutrition advice any less valuable? No. It just means that we are getting better at science. So, totally open to the fact that I may need to adjust my dietary advice, I ventured down the slippery slope of coconut oil research (see what I did there?).

If you’re short on time, here’s the cliff notes version of my response:
Coconut oil is not going to kill you and you don’t need to throw it out.

If you’re still concerned, good! I want you to be critical and ask questions and come to your own conclusions. So here is my rationale:

1. First of all, the AHA’s statement was based on a review of existing data (they selected just 4 studies), some of which is very old (like 1960s old). More recent studies have shown that cholesterol levels alone are not a solid indicator of heart disease risk and a number have actually shown no correlation between saturated fat consumption, heart disease, and mortality. It also bears stating that this is not a new stance from the AHA but news outlets clamped onto the mention of coconut oil in a larger, more broad statement because of the oil’s recent popularity. This statement was about saturated fats, not just coconut oil.
2. The AHA’s statement completely overlooks the role of inflammation in heart disease. Inflammation helps plaque build up in our arteries, leading to heart disease. Coconut oil is anti-inflammatory and, thus, consuming it can reduce that arterial inflammation. Processed vegetable oils on the other hand, like canola oil, soybean oil, and sunflower oil, which the AHA espouses, are highly inflammatory.
3. As a saturated fat, coconut oil is more stable than unsaturated fats, like olive oil and sesame oil. This makes it a preferable oil for cooking at high heat and over longer periods. Because of the instability of unsaturated fats, they are more prone to oxidizing and become carcinogenic when heated to higher temperatures.
4. The human body needs fat for a number of vital processes. In fact, our brain is made up of 60% fat! Like everything else in life, the key to fats is moderation. Should you be eating coconut oil with every meal? No. But using a tablespoon or two to cook your dinner is perfectly safe.
5. Coconut oil is high in a compound called lauric acid, which is extremely beneficial to the strengthening of the human immune system. Breast milk is also high in lauric acid in order to help develop the immune systems of babies. Thus consuming coconut oil has beneficial effects on our immune system.

Essentially, there is a place in our diet for saturated fats in moderation and coconut oil is perfectly fine to consume. So, no, don’t throw out your coconut oil.

Do’s and Don’ts for Cook Out Season

Summer is officially and finally here (if you live in New England, you know what I mean by “finally” this year) and so is cookout season. This can be a very difficult time for people who are trying to watch their weight or eat healthily because we are surrounded by temptation – from fatty grilled meats to mayonnaise-covered salads to stocked beer coolers – it’s everywhere. It can be really hard to say no to these delicious temptations and even harder to deal with the aftermath, whether it’s weight gain or self-loathing. So, with Independence Day coming up next week, I thought this would be a good time to share my tips on how to get through barbecue season relatively healthy.

Do – Eat before you go

Having a healthful meal or snack before you head off to that cookout will help keep you from overeating once you get there whereas if you arrive hungry or starving you are far more likely to overeat on junk. A combination of lean protein and fiber will leave you feeling full longer, so try having some low-fat cottage cheese on whole grain toast or some grilled chicken and salad or some peanut butter and celery beforehand.

Do – Bring a healthy dish

Instead of making your famous macaroni salad that even you can’t resist, bring some cut veggies and dip or a quinoa salad with a citrus vinaigrette dressing. This will ensure that there is a healthy option for you to eat there. And your friends may appreciate it, too! You could also bring you own options to grill and ask the host to throw them on for you – like boneless, skinless chicken breast or vegetable kebabs.

Don’t – Hang around the snack table

There seems to be some unnamed law of physics that human beings are magnetically drawn to socialize at the snack table, but this pretty much guarantees mindless snacking – every healthy diet’s worst enemy. This doesn’t mean you have to be antisocial. I suggest finding a group away from the snack table to talk to or, if you start talking with someone at the snack table, suggest you move elsewhere by saying “wow, it’s kind of crowded over here, want to move that way so people can get in here?” Or even just be honest and say “if we keep standing here, I’m going to keep eating. Can we move away?” I can almost guarantee your conversation partner was thinking the same thing.

Do – Stay hydrated

When you are walking around talking to people on a hot day and eating salty food like chips and grilled meat, it is very easy to keep drinking alcohol. The problem with that is the more alcohol you drink the more you will crave that salty junk food and overeat. Be mindful of your drinking habits and alternate between your alcoholic drinks and water. This will slow down your alcohol consumption, make you feel fuller, and leave you feeling better the next day. Not to mention it’ll keep you safer.

Do – Get your exercise in

If you don’t have to be at a cookout until the afternoon, there is no reason you can’t get your workout in that morning! This will help you get energized and fire up your metabolism for the rest of the day. It will also leave you feeling more confident and better in your own skin – especially at those pool parties.

Do – Practice portion control

Balance. Balance. Balance. Balance. Did you get that? Balance. As a health coach, I can’t emphasize enough that the key to healthy living is balance. You should be eating healthy most of the time, but, when you want to indulge, you should – just make sure you’re eating reasonable portions and enjoying them mindfully so you feel satisfied with them.

Ideally, you want your plate to be 1/4 lean protein, 1/2 veggies, and 1/4 starchy veggies or whole grain. That is obviously not always possible when eating outside your home, but it’s important to try to get as close to that as you can.

When faced with a smorgasbord of summer foods, it can be easy to load up that plate and then go back for seconds. Instead, pick one or two indulgences you really want and place a small portion of them on your plate and fill the rest with healthy options. And don’t go back for seconds on those “cheat” foods.

Don’t – Beat yourself up

So you didn’t have the self-control you were planning to have and you ate and drank way too much. Guess what? You’re human. It happens to everyone – even health coaches and nutritionists. The worst thing that you can do in this situation is put yourself down for it. You are allowed to indulge occasionally and sometimes it’ll be too much. You need to let yourself have that and then just get back on track. It is so easy to beat yourself up for overindulging and that makes it easier to say “the hell with it – I already messed it all up, so I might as well just keep going because clearly I can’t do this anyway.” Then that thought process becomes your excuse and you end up feeling even more terrible. This is how setbacks become obstacles. The best thing that you can do for your health in this situation both physically and emotionally is be gentle with yourself – say to yourself “well, that wasn’t my best effort, but I’m not giving up on myself” and get right back at it. I’ve seen too many people defeat themselves by allowing one bad day to become a spiral and it’s not fair to yourself.