I received an email from Dr. Wayne Anderson with some great tips on healthy tailgating and thought I would share it with y'all. Here are some tips from Dr. Anderson:{CLICK HERE TO READ MORE}
The weekends are not always as planned as well as the weekdays. Now with the beginning of fall, this can be more true than usual. This time of the year brings lots of different activities for many of us. It is a time of sports activities for families of school age children. I can remember having to rush out on weekend mornings to get to the soccer fields with my kids and tennis in the afternoons. Many school or civic groups have activities planned during the fall. School fairs and community or church festivals occur. I know all round America there is some sort of festival somewhere close by each and every weekend. Now that it is football season, you may be one of those loyal fans that will travel and tailgate to your favorite football team’s games. Whether it is your alma mater or your favorite NFL team, there are many types of get togethers that are traditional and fun. Along with these are amazing food temptations and most of them not so healthy.
What’s a person to do? How can I get through the weekend activities on plan and not feel deprived?
Well, here are a few tips that may help you:
1. GET SUPPORT! You are not in this alone. If you are a client of the health program, you have the support of your Health Coach. Give your coach a call and let them know what is coming up. Ask them for their support and assistance. Don’t forget to ask your family, loved ones, friends and neighbors for their support also. Let them know you are getting healthy and you would appreciate their help!
2. GET FOCUSED! Work with your Health Coach and/or support buddy and get clear on what you want to achieve. Look at the “big” picture and get clear. Now, break that down to a medium frame picture and get clear on what needs to happen just through the weekend to keep you on your path. Then put the secondary action steps in place for this weekend to get yourself where you want to be.
3. PLAN AHEAD! Where are you going? What will be available for you to eat/drink? What can you bring to add to the festivities that will be a healthy choice for all concerned? Do you have enough healthy meal replacements available for the day? Bring ready to drink/eat meal replacements such as the puffs, pretzels, bars and bites. Don’t forget the premixed shakes also. Want to have a “festive” looking drink AND stay on plan – mix up a fruit punch or cranberry mango drink and serve it in a cocktail glass with a twist of lemon or lime. Try Club Soda with a twist also. This is carbonated so it “looks” just like a cocktail!
4. RESEARCH! Are you in maintenance and want to include healthy, fun snacks for the event? Do you know what those choices are? Remember, fruit and vegetables do have carbohydrates in them and while they are healthy in and of themselves, too much of anything can lead to trouble! Familiarize yourself with the glycemic index of common “snacks/tailgate” foods. Do you think “deviled eggs” are a healthy choice? How about fruit filled juices and cocktails? Do some work and prepare yourself with knowledge.
5. RECIPES! Now here’s the fun part. Find some new HEALTHY recipes to bring with you for any of these outdoor fall activities! If grilling will occur, prepare all your ingredients ahead of time and bring them ready to place on the grill. Salad recipes can be prepared ahead of time and served chilled at your outdoor party – just bring a cooler with sufficient ice to keep it at a safe temperature. Kabobs are a good choice for outdoor events. Prepare yours at home with allowable protein and vegetable choices and bring them with you. I have made the Lemon Greek Salad and skipped the chicken. I added this to the table of side dishes and offered everyone something “different” for the meal.
6. HYDRATE! Don’t forget your water bottle. Most of the time, the weather is cooler and we don’t focus on our hydration. Plus, what goes in must go out and sometimes, the “facilities” are not what we consider great. Plan on your hydration. Just because it’s not real hot out, doesn’t mean you need less water. Decide ahead of time how much water you need to ingest before you ever leave for the event. Know how much water you will need to ingest during the event. At least have 8-16 ounces of water while you are at the event. Remember also, sometimes thirst presents itself as hunger. Be prepared to drink water if the “hunger” bug hits you hard and you are thinking of going off plan. This wonderful liquid could be a “life saver” for your program!
7. REFOCUS! No matter what happens at the event, when you do get home re-focus. Plan for this before you ever leave for the event. Get your journal out and write in it what you expect to have happen at this event. Example: “I plan to enjoy being outside with friends and family. I plan to eat healthy and drink plenty of water. I plan to get some extra exercise in by walking and visiting.” Leave that journal out where you will see it as soon as you get home. When you do return, write in the journal about your day. What went on? How did you do? How do you feel? Now, finish your day with a Medifast meal and get yourself ready.
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