Summer Lovin'! Have Yourself A Blast!

The first day of summer is almost here. Warmer weather has already touched down in Michigan. I tend to soak up every last morsel of our summer since winters seem to never end. The new sun and the intense heat bring backyard barbecues, ice cream socials and endless gatherings with food, food and more food.


How do you stay on track? I remember summers as a kid and unlike children today that tend to stay indoors with video games and air conditioning my days were filled with swimming, kickball, baseball and bike rides.

Food was Kentucky Fried Chicken, Coke and ice cream from the Good Humor truck. Late night snacks consisted of frozen pizzas, chips and dip and mom’s homemade chocolate chip cookies. When I think back to those days I know that dieting wasn’t even in my vocabulary let alone a worry.

How do we get ourselves to enjoy these days without overindulging? Over the past 7 years I have learned to enjoy what each moment is meant to be enjoyed for. Backyard barbecues can be about foods in moderation, but backyard games are still in! I get a game of bocce ball going or on picnics a game of baseball or throwing a Frisbee around is still in. Walks and talks are wonderful at the park and enjoying a small cone or small single scoop of ice cream is ideal. A day at a baseball game can include a hot dog but skip the chips and having a diet soda is o.k.

Never give up on your exercise during these days. I tend to think like a kid again, biking, walking, and playing a game of basketball or catch at a park. Getting outside feels so wonderful!

Enjoying a night out and having one drink is admirable, but 5 or 6? If you’re trying to lose or maintain keeping these things in check is something you always have to strive for. Even appetizers can pack a punch. Too much is never good for the goals you’re trying to reach. As always, everything in moderation is the key.

You can enjoy your summer fun at amusement parks, vacationing, picnics, and dinners with friends, sporting events, backyard barbecues, outdoor concerts etc. Think of the real reasons you are attending these functions, it isn’t all about the food, it’s about companionship, laughter, relaxation, conversations and memories.

Here are some things you can do to create a more diet friendly atmosphere:

1. Put the food away as soon as you are done eating. If it’s not around you won’t keep taste testing everything. Drink water to curb your appetite or sip some iced tea. Move away from the table and engage in other things like conversations, backyard games etc.

2. Cover what‘s in front of you with a napkin so you stop nibbling or put your desires at the other end of the table.

3. Engage everyone in a game at the table.

4. Choose lite desserts and meals for your parties. Take old favorite recipes and create diet friendly options. Bring diet friendly meals and desserts to pot lucks.

5. Write it down or put in your head exactly what you will reach for at the party, or sporting event before you arrive. Knowing what you’ll eat and sticking with your plan will help. Allow for your favorites in smaller doses.

6. Eat according to your plan all day before your event, exercise and eat lighter once you arrive.

7. If it’s family you are entertaining take out old photos to share. Turning your attention to other things helps you forget about food and keeps boredom away.

8. Start a game of volleyball.

9. Play with the kids at your party.

10. Plan, organize and enjoy your day. If you do these three things you’ll be a success!

Stay On Track - Listen To Music

My son is in a band. The joy it brings him is apparent as I watch him prepare song lyrics, strum on his guitar or just lose himself in the creative process. Music has always been a part of my family dynamic. My grandfather played the organ and accordion as well as my aunt and father. I took flute lessons and played the organ. My daughter traveled and competed in singing competitions. My omi and opa loved classical music and at family dinners it played in the background. Our goals for playing our music, learning it or competing were because of the wonderful things it gave back to us. We learned to appreciate all music.

Throughout my weight loss journey my love for music has grown. Music has a therapeutic quality to it and allows me to feel less stressed and able to accept the challenges that losing or maintaining weight brings with it.

When I first started my program I had a cumbersome CD player and headset that I carried with me on my walks. My husband saw what a struggle it was for me to do both things at once. On a trip to our local Costco he purchased a small MP3 player. I attached my new toy to my side while I walked. I was in heaven.

When I didn’t walk it was a relief to close my eyes and listen to more soothing songs and meditate a little in my own little world, just for a moment. Doing my housework seems less like a chore when I have my music playing. The music I listen to motivates me and changes my entire state of mind. Studies have shown that listening to just 10 minutes of Classical Music can increase intelligence.

Here are some other benefits to consider:

1. Music stimulates your brain so you’re more alert.

2. Music lowers stress levels.

3. One half hour of music lowers blood pressure.

4. Music stimulates creativity.

5. Music is great for workouts perhaps making you work faster and harder without even realizing it.

6. Music can boost immunity.

7. Soft music helps you sleep better.

With all the wonderful things that music can do for your health it’s a wonder that some of us forget to incorporate it into our daily routine. Listen to music in the morning so you’re ready to face the day or sooth your soul at night so you can forget your troubles, relax and sleep well before you start a new one.

The healing power of music will help you reach your potential. A relaxed body and mind is just as important as dropping the pounds or staying fit for life.

Here are some of my favorite walking tunes I have on my IPod. What are some of your favorites?

1. I Gotta Feeling – Black Eyed Peas

2. Home – Chris Daughtery

3. Fallin’ For You – Colbie Caillat

4. Feedback – Janet Jackson

5. Poker Face – Lady Gaga

6. Her Diamonds – Rob Thomas

Question Of The Week- Food Deserts?

HAVE YOU EVER HEARD OF A FOOD DESERT?

Recently I read an article about food deserts.  Not desserts, deserts.  Food deserts are large geographic areas where mainstream grocery stores are scarce or missing. They are found predominantly in low-income areas, although not everyone living in a food desert is poor. They can be in urban, suburban or rural communities. 

Because of these deserts nutritious foods are not as accessible. People skip meals and have unbalanced diets. These deserts are becoming more and more common especially in the South, where residents might have to drive 30 miles or more to a local grocery store.  Some of these are starting to crop up in your area. 

What do you think of these?  Should we allow this to happen?  Do you live in an area with a food desert? How will this effect public health?   

I know in my hometown every corner has some fast food related establishment but grocery stores are not far away.  However, people's work schedules and hurried lives seem to grant us the right to just hop in our car and purchase fast food rather than peruse the aisles of a grocery store. It's not uncommon to see strip malls filled with fast food options rather than a clothing or shoe store. Our brains seem to be programmed that the ease of a drive-thru will add less stress to our lives.   

I have also heard that because of the rising cost of groceries compared to the cost of a dollar menu item at a local fast food chain people are taking the latter into consideration.

Whenever I head to a fast food chain for sustenance it is a long drawn out thought process as to what I will choose.  Not knowing what is inside my food is a scary thought.  When I cook at home with fresh ingredients I feel safer and less likely to stray from what my purpose for eating is, to fuel my body.

It frightens me to think that in the next couple of decades we may not see as many grocery stores.  It also angers me to think that these deserts are going up in low income areas. What can we do to change this?  

For now, I still have a choice but knowing that so many others don't is upsetting. Knowing that we're being set up to harm our bodies and add to our obesity rate makes me wonder whose side these deserts are on? Perhaps if the healthy choices outweighed the non-nutritious choices?  Maybe if there was more nutritional data  handed out when we entered these establishments? We still have a long road to go. Becoming conscious of it is a step in the right direction.