Summer Vacation Tips by Simone Leta

Now that the summer is in full swing, many of us are preparing to go on vacation.  People have to ask themselves, “Am I ready to get in that bathing suit?!” 

We all know the best way to obtain goals and maintain them is by incorporating consistent exercise and healthy diet.  However, sometimes we all need those quick last minute fixes to get us ready for something special. Here are some EASY tips to get beach body ready for the rest of the summer.

AVOID THE FOLLOWING 

-     Soda, juice, milk, energy drinks, etc. “If it’s not water – DON’T drink it”

-  When you’re dehydrated you retain water, making you seem bloated. SO drink water in order to flush it out.

 NO ALCOHOL

-       It’s all sugar and it hangs out in your mid-section. STAY AWAY!

CUT DOWN ON THE CARBS!

-      No bread, pasta, cereal, etc. – stick to 1/3 cup quinoa, brown rice, or a small (3in) sweet potato if you NEED some kind of starch – have it early to mid-day rather than at night

DON’T SKIP THE FIBER!

-       Fiber is filling and helps you maintain a healthy weight. Add some ground flax to shakes and nonfat plain Greek yogurt. Eat berries and fruits with the skin. Have UNSALTED almonds as a snack or add slivered ones to salads.

NO PROCESSED FOODS

-       It’s filled with artificial “STUFF” and makes you crave more. TIP: ingredient lists should be short and simple – not long and confusing

 LOAD UP ON WATER-FILLED PRODUCE

-       Cucumber, spinach, asparagus, oranges, watermelon, banana (YES, banana – bananas get a bad rep for their sugar but they are better known for their aid in digestion, restoring lost electrolytes, and their high water and potassium content. They are also very filling).

DRINK CHIA WATER

-       Add 2 tsp of chia seeds to your water bottle and enjoy! Chia expands more than 12x its size by soaking up in any liquid. It is great for digestion and reduction in bloating. Chia is also high in fiber so they fill you up!

AVOID BUTTER AND CREAMY SAUCES/DRESSINGS

-       Stick to olive oil when cooking and adding dressing to your meals.

 CUT OUT THE SALT

-       Too much salt causes our bodies to hold onto excess water in order to try to dilute the salt intake. Chose low-sodium options and avoid adding too much salt when cooking.

INCORPORATE SOME CORE WORK

-       Avoid the side bends and the crunches – stick to the PLANK!

Easy: regular floor planks and side planks

Advanced: Swiss ball plank roll outs: plank on a Swiss ball and hold for 3 seconds – slightly roll ball forward, hold for 3 seconds – roll back to starting position and begin again. Continue for as long as you can without your hips sagging

I hope everyone enjoys  the holiday!
Simone Leta
Nutritionist

www.varsityhousegym.com