The Great Holiday Barbecue Sabotage

I'd like to begin my first blog with some tips on making it through holidays without gaining weight - a timely topic, as barbecues are rampant around the 4th of July. If you're anything like me, you avoid the scale the day after a holiday, telling yourself it would be masochistic to see the damage you've incurred binging on chips, guacamole and alcohol. This is as much for me as it is for you...

1. Plan Ahead
If you know you're going to be indulging in a few extra calories, plan a good workout and regular, but light meals, beforehand. You are less likely to overeat if have put in a good sweat session, and if you're not starving when you get to wherever you're going. One pound is 3,500 calories and to burn off 100 calories, you have to run about a mile. Do the math and put in the work.

2. Water is your BFF
Think you're hungry? Try a glass of water first. Our brains often confuse hunger with thirst, so try the water first, wait about 15 minutes, then eat if you're still hungry. I like to drink a big bottle of water on my way to any party, restaurant, etc. so I'm less tempted to begin munching right away, or order a calorie-laden appetizer. Avoid the empty calories of soda and juice and opt for water. I could write another separate blog on alcohol, so I'll just give you a brief warning:  there are loads of calories in fancy alcoholic drinks- some contain as much as a meal! Try a light beer, or even a glass of wine with a little bubbly water in it. Between drinks, a glass of water.

3. Bring a healthy dish to share
If you bring something you made yourself, you can know for sure that you've got at least one healthy go-to. Bring a big salad, some roasted vegetables, or even a healthy dessert.

4. Eat slowly
Our brain and stomach do not communicate as quickly as they should. Eating slowly will give your brain a chance to register that your stomach is full, signaling you to stop eating. Make sure to sit down when you eat, and to eat mindfully. Try to enjoy the fresh flavors of summer! Take a bite, chew slowly, put down your knife and fork in between. Bonus:  eating slowly will make indigestion less likely - yay!

5. Take a walk after dinner
Weather and schedules permitting, my husband and I always take a walk after dinner. Not only is it a good time to catch up with each other, but physical movement after eating can help the digestion process along, and is a great way to burn a few extra calories. Just don't plan on doing anything too physical, or you'll get an upset stomach.