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June 21st marked the beginning of summer. It’s officially
vacation season. The kids are out of school and it’s that
time of year where we gather with friends and family for
reunions, graduations, weddings, parties and any occasion
celebrations. And the one common thing about these
gatherings is the abundance of food.
There is nothing worse than to experience that gas and
bloated feeling after literally swallowing a plate of food.
Believe us; we know what that is like! And like us, you
probably tell yourself “now why did I do that” as you sit
there in agony. Once again, the fruit of the spirit “self
control” gets challenged. But, don’t be dismayed. If you ask
the Father to help you on your journey to wellness and
getting a FITatude, ™ then with His help you will manage
just fine…even at “Big Mama’s” cookout!
The great thing is summer cooking naturally lends itself to
healthier options. We instinctively eat lighter, cook less,
grill more and make foods that tend to be closer to their
natural state, like salads and fresh fruits, than we do in
the winter.
Here are a few strategies to help you put your faith into
action while at the gatherings we spoke of above:
First,
choose water as your beverage of choice. In the heat, water
is the best source to keep you hydrated. Plus think budget,
no need to drink your calories and spike your blood sugar
unnecessarily.
Secondly,
use a plate instead of unconsciously picking from the hors
d’oeuvre trays or chip bowls. When you graze it becomes very
easy to lose track and overindulge and lose self-control. So
get a small plate or napkin and go for the fruit platter and
vegetables with dip first. Then proceed by saying “I will go
lightly on the chips & salsa, potato chips and dip and
pretzels in Jesus name” and keep your choices balanced.
Third,
when it comes to the main course, think fractions as you fix
your plate. Fill half your plate with vegetables (especially
leafy greens). Then use one quarter of your plate for
protein such as grilled chicken, fish, burger or beans.
Complete the last quarter of your plate with starchy
carbohydrates such as sweet potatoes, corn, carrot salad or
whole grains. More traditional menus may have a selection of
macaroni salad, potato salad, cole slaw, baked potatoes,
etc. Try sticking with grilled and fresh preparations rather
than deep fried options. Keep the bread portion small or
skip it all together. It’s a good idea to have the
antioxidants in orange slices and berries with your grilled
selections to combat the carcinogens from the grilling. And,
if you know the outing that you are about to attend
typically does not have vegetables as an option, be sure to
bring a dish to share that you can fill your plate with and
still have a great time!
Now, enjoy your meal by taking a seat and eating
slowly! Savor each bite and chew everything well.
Don’t rush! Enjoy your friends and family and socialize –
after all it is the holiday! Since it takes about 20 minutes
for your stomach to register with the brain that you are
full, by eating slow you may find that you don't even need
seconds. The hardest thing may be stopping when you are full
even though there is so much food around you. And again,
here is where you put on the armor of Christ to help you
maintain self-control! Trust the fact that you will get
hungry again and that will be a better time to enjoy rather
than over-stuffing yourself.
After your meal
get moving as you fellowship. Join in the games and
activities or get them started. Play basketball, volleyball,
or kickball. Go for a swim. Throw the Frisbee. All of these
are great ways that you can be sure to get some movement in.
And finally, when it's time for dessert – think taste and
moderation. Why not share the slice of cake, the jumbo
cookie or dish of cobbler with a friend? Get a kiddie-size
scoop of ice cream or sorbet. Or simply settle down with a
cold glass of water and good conversation.
Using these strategies will help you not feel deprived and
will allow you the opportunity to enjoy your family and
friends, not just the food. So go ahead, taste it all in
moderation, get moving and be an example for your family and
friends. Some of your friends and family may comment on your
food selection and portion control. Take this opportunity to
let them know that you are working on your FITatude and
invite them to work on theirs by joining our newsletter list
at
www.fitatude.com and tell them to take the FITatude
quiz!
Keep on Keeping on!
Ed. Note: Diane Patton (Toledo) and Tonja
Ward (Houston, TX) co-own and operate a company called
FITATUDES, a Christian-based wellness organization that
enhances and empowers women and sports families’ lives with
the FITATUDES concepts
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