Get Back on Track with Healthy Eating after Vaca
Hello, fabulous friends over 40!
I hope you are having an amazing summer! It seems to be slipping away too quickly, and I am trying to relish these last days of summer before getting into the back-to-school routine!
While I absolutely Iove summertime - the slower pace, the longer days, the lazy evenings sipping Chardonnay on the deck, barbecues and bonfires with friends - it can be a challenge for those of us trying to stay on track with eating healthy.
As many of you already know from following my weight loss journey, last year I joined Weight Watchers and lost 20 pounds. By following their plan, eating healthy and working out consistently, I saw great results and, for the most part, was able to maintain my weight loss while still enjoying an occasional treat.
Graduation Parties, Concerts, and Weddings… Oh My!
Then came the month of June.
Graduation parties. Weddings. Concerts. Vacation. My weight loss train had officially de-railed.
First came the wave of graduation parties. Working in a private school with such a tight knit community, my family receives many graduation party invitations and we are always excited to celebrate our graduates. Of course, the parties always include delicious food, tacos, charcuterie, cake - you get it!
Kenny Chesney 2024
Next came the Kenny Chesney and Zach Brown concert! My daughter and I had an absolute blast with our friends! Lunch at the Hard Rock, tailgating by the river and just maybe a few adult beverages!
The following weekend, we headed north to New England for vacation and to attend the wedding of a dear friend’s son in Boston. We had an amazing time exploring the seaport town of Portsmouth, NH, the lighthouses of York, Maine and hiking in the White Mountains. The entire time we were in New England, we didn’t have a bad meal - lobster rolls fresh out of the Harbour, clam chowder, and amazing seafood.
We then headed south the following weekend to Charlotte, North Carolina to celebrate my nephew, Logan’s, high school graduation. It was a wonderful weekend filled with family, food, and lots of laughs.
Nubble Lighthouse Yorke, Maine
And most recently, I just returned from a long weekend at the beach with my friends!
As you can see, the start to summer has been wonderful, filled with friends, family, travel and amazing experiences! But it hasn’t exactly been kind to my waistline!
So, now that I am finally home and returning to a more normal summertime routine, it is time to get back on track with eating healthy! If you are anything like me, and have already over indulged this summer, I am here to offer a few tips, strategies and recipes to help get you - and me- back on track!
Reclaiming Your Healthy Groove
First things first, let’s shake off any guilt. Vacations are meant for enjoyment, and indulging a bit is part of the experience. Now, it’s time to refocus on nourishing our bodies and minds. Here are some strategies to ease you and me back into a healthy routine:
Hydrate, Hydrate, Hydrate: I always start my day with a mug of warm water with lemon. It helps detoxify your system and kickstart your metabolism. From there, I try to drink half my body weight in water throughout the day. It sounds like a lot, but if you keep refilling that trendy Stanley, you’d be surprised how quickly you can achieve your daily water intake!
Plan Your Meals: Having a meal plan reduces the temptation to grab unhealthy options. Include a variety of fruits, vegetables, lean proteins, and whole grains. Not sure where to start with Meal Planning? Check out my previous blog post, Meal Planning 101.
Smart Grocery Shopping: Make a shopping list before heading to the store. Stick to the perimeter where fresh produce, dairy, and meats are located. Not sure what to buy at the store to get started on meal planning and healthy eating ? Sign up for my newsletter below to receive free grocery lists for smart shopping!
Prep in Advance: Prepare snacks and meals ahead of time. Chopped veggies, pre-cooked grains, and ready-to-eat proteins can save you time and keep you on track.
Mindful Eating: Slow down and savor each bite. This helps with digestion and allows you to listen to your body’s hunger and fullness cues.
Get Moving: Reignite your fitness routine with activities you enjoy. Whether it’s a brisk walk, yoga, or dancing, find what moves you. I aim for at least 10,000 steps a day. It also helps to find a workout buddy to keep you motivated! My group of bootcamp buddies keep me accountable and motivated to get to the gym!
Healthy Recipes to Kickstart Your Journey
Let’s dive into some delicious and nutritious summer recipes that will make you excited to get back on track.
1. Quinoa and Black Bean Salad
Ingredients:
1 cup quinoa
2 cups water
1 can black beans, drained and rinsed
1 red bell pepper, diced
1 small red onion, finely chopped
1 cup corn kernels
1 avocado, diced
1/4 cup fresh cilantro, chopped
Juice of 2 limes
2 tablespoons olive oil
Salt and pepper to taste
Instructions:
Rinse quinoa under cold water. In a medium pot, bring quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes, or until water is absorbed.
In a large bowl, combine cooked quinoa, black beans, bell pepper, red onion, corn, and avocado.
In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour over the salad and toss to combine.
Garnish with fresh cilantro and serve chilled or at room temperature.
2. Green Smoothie Bowl
Ingredients:
1 banana
1 cup spinach
1/2 avocado
1 cup almond milk
1 tablespoon chia seeds
1 tablespoon almond butter
Toppings: sliced fruit, granola, coconut flakes, chia seeds
Instructions:
Blend banana, spinach, avocado, almond milk, chia seeds, and almond butter until smooth.
Pour into a bowl and add your favorite toppings.
3. Baked Lemon Herb Salmon
Ingredients:
4 salmon fillets
2 tablespoons olive oil
2 cloves garlic, minced
Juice of 1 lemon
1 tablespoon fresh parsley, chopped
1 tablespoon fresh dill, chopped
Salt and pepper to taste
Instructions:
Preheat oven to 375°F (190°C).
Place salmon fillets on a baking sheet lined with parchment paper.
In a small bowl, mix olive oil, garlic, lemon juice, parsley, dill, salt, and pepper. Brush over salmon fillets.
Bake for 15-20 minutes or until salmon is cooked through and flakes easily with a fork.
Final Thoughts
Reclaiming your healthy habits after a vacation doesn’t have to be daunting. With a little planning, delicious recipes, and a positive mindset, you’ll be back on track in no time. Remember, it’s about progress, not perfection. Celebrate each small step you take towards a healthier you.
Stay vibrant and keep shining!
Love,
Stacey
