Memorial Day is this weekend, and I wanted to pass along some tips so you can keep your nutrition on track without being the weirdo in the corner eating the cold chicken and broccoli you packed.
Holidays, parties, pitch-ins they are about spending time with family and friends. They are about celebrating special occasions, being social and having fun! The last thing you want to do is overthink or stress about what you are going to eat and drink when you arrive. So here are some tips I have for you, so you don’t have to totally blow all the hard work you have been putting in to your health and nutrition.
If it’s a pitch-in choose to bring a dish you can eat without the guilt. An easy option is a veggie tray, but make it more interesting, and provide different dip options like guacamole, hummus, and ranch. This is something you can fill up on with minimal carbs, and some healthy fat options. Fruit trays are another easy option that save on fats and provide healthy carbs. If you are going to a party where they are grilling, bring some shrimp and chicken kabobs or turkey burgers to throw on the grill.
Here is a fun appetizer dip you could bring:
What You Need:
17 oz Family Size Roasted Red Pepper Hummus (or favorite hummus)
1/2 cup Cucumbers, diced
1/2 cup Tomatoes, diced
3 tbsp Red Onion, finely chopped
3 tbsp Tabouli
3 tbsp Feta Cheese
Drizzle of Balsamic Reduction
1 Bag of Pita Chips
In a small pan with edges (makes scooping easier), I believe mine was 6×6 (see picture for reference) spread out the entire package of hummus evenly.
On top of that add your tomatoes, cucumbers, red onion, tabouli, and feta cheese evenly. Next drizzle over with the balsamic reduction.
That’s it! Not really cooking here, haha. Just some chopping and building and you’re done.
Serve with pita chips, or for an ever healthier options, fresh veggies like carrot sticks, celery sticks, and cucumber slices.
Macros for 1/10 of the dip: 140 calories – 9.3g fat/ 9.3g carbs/ 4.6g protein
When you are building your plate at the party try to fill half of it with veggies or a salad. Then add a protein choice…maybe a burger, chicken, etc. Take the last quarter of your plate and fill it with something you really want! Maybe it’s a helping of mac and cheese, or a piece of cake. Don’t totally deprive yourself of the “good stuff”! You’ll feel more content and will be less likely to go back for seconds or binge.
Go for a run, get a quick gym session in. Do something to burn some calories and sweat. More calories burned = eating an active day and more carbs for the party that night : )
Limit yourself to a certain amount of alcoholic beverages, and choose them wisely. To save on calories stay away from fruit juices and sugary drink mixes. Also avoid heavier beers with more calories. I like to stick with clear drinks like a vodka soda or vodka and la croix…it’s low in calories and sugar. Don’t forget to have water in between cocktails.
I’m sure all of my clients know how to account for alcohol in My Fitness Pal, but if you don’t or need a refresher, here you go:
Logging alcohol as carbs: Total Calories / 4 = Carbs to log (So a 100 calorie vodka soda divided by 4, I would log 25g carbs)
Logging alcohol as fats: Total Calories / 9 = Fats to log (So a 100 calorie vodka soda divided by 9, I would log about 11g fat)
*you can also do a combo or fats/carbs if you wish
I hear this all the time from clients, “I’m going to my in-laws or a neighbor’s for dinner and I have no idea what all the ingredients are in what they are serving.” No problem! And no, you don’t have to bug them for the recipe. Use your best judgment and pick something in My Fitness Pal that is similar. For example, lets say you have a helping of cheesy potato casserole. In MFP maybe you choose a generic au gratin potato entry, and for the amount, you eyeball that you had 1 cup.
I really hope some of these tips help you through the upcoming summer weekends and any pitch-in you might have in the future. Please don’t forget to enjoy this time with friends and family. Remember it’s a lifestyle, you have to live life to the fullest, and splurging a few days out of the year aren’t going to hurt anything in the long run (especially if you aren’t prepping for a physique competition or cutting weight for a weight lifting meet)!
Have a Happy & Safe Memorial Day! xo