The summer can sometimes be a roll of the nutrition dice.
You may have a summer full of travel, outdoor parties, and schedule inconsistencies. These types of summers are memorable but can make it hard to stay on track with nutrition. Or, you may have a summer with a lighter workload, no school commitments, and a lot of extra time to commit to fitness and nutrition.
Regardless of the type of summer you have, there is no reason to stray from your plan for an extended period of time. After all, you do not want to reverse all of the amazing progress you have made so far.
Here are 4 ways to enjoy your summer and events, while still maintaining your progress and building healthy habits.
- Continue to track in MyFitnessPal: People who track are more likely to stay on track. Don’t avoid entering meals if you “went over.” That’s okay! Have your treat and move on, but be aware of where you are.
- Eat vegetables first: For every meal, continue to fill up on vegetables first. By doing this, you consume fewer calories in the long run.
- Plan ahead for travel meals: If you are traveling, think about meals ahead of time. Pack non-perishable snacks such as RX Bars, turkey jerky, and whey protein. Make sure you always have a quick snack for when you are hungry.
- Monitor your alcohol intake: Keep an eye on the amount of sugar in your drinks. Avoid sugary, premixed drinks and stick to clear liquors or wine. This will help cut your sugar and calorie intake.
If your summer means a shift in your routine, use it to your advantage. How can you use this opportunity to build good habits?
Anna Fink is a Nutrition and Flux Coach at CrossFit Icehouse. She is passionate about helping others reach their optimal health through nutritional and lifestyle changes.
In any fitness regiment, the most important, and often least considered, element is the diet. And by diet, I don’t mean a fad diet saying you can’t eat any carbs ever, or you can only eat cucumbers for the next 30 days, or shakes for every meal for the foreseeable future.
None of these are sustainable over a long period of time and oftentimes they don’t even address the actual root of a bad diet. A wise woman once said to me, “You can’t outrun a bad diet,” meaning that no matter how dedicated you are to working out, a bad diet will thwart your results every time. So what can we eat to supplement and enhance an active lifestyle while at the same time being fulfilling and full of freedom? Short answer: clean eating.
What is clean eating?
Clean eating is the basic idea of eating food as close to its natural, raw form as possible. This does not include boxed, bagged, or packaged foods. It also excludes processed foods as they contain a TON of unnecessary sugar, salt, saturated fats, all the unhelpful stuff.
Imagine your grocery store. Now picture the perimeter of the store. All the produce is there, (fresh fruits and vegetables galore), raw, fresh cuts of meat, the eggs, the spices; the stuff that you could eat from nature without having to add preservatives. The purpose of eating clean is to eat for nourishment and fuel.
Clean eating powers the body more efficiently. The fibers in fruits and vegetables keep the metabolism working longer. Fresh meat contains protein to help build and replenish muscles. Healthy fats that run the cells smoothly are found in eggs, nuts, seeds, and more. Essentially, the more naturally colorful the food is, the better.
From personal experience, after clean eating for two months then dipping my toes back into the processed food world, I felt sluggish, out of focus, and noticed I didn’t perform as well in the gym.
Balance in Important
Of course, life is about balance. If you discover that you’re drinking a soda or two everyday, replace them with Zevia, Bubly, or La Croix. If your meals are mostly microwaved from a box, start weaning yourself off your sugar/salt addiction by replacing a meal with chicken tacos, with fresh veggies, or any number of delicious, fresh meals. Eventually, work your way into the 80/20 realm where 80% or more of your food intake is clean food and 20% or less is your treat food. This way you can satisfy your cravings but you take in much more quality sustainence. Meal prepping is invaluable in this.
Clean up your act! Eat clean! (Insert cheesy wink here)
Want More Info/Help with Nutrition?
Clean eating is a great place to start, but if you want more information or a more specific plan and some accountability Icehouse does offer Nutrition Coaching. To learn more with a free Intro call, snag your time here to see if we can help: https://meetme.so/IcehouseNutritionConsult
Emily is the head Flux Coach, and our resident Icehouse Dottir. When Emily isn’t coaching Flux, she is working on elevating her own fitness & yoga game, sketching some badass tattoos for friends, or getting ink done herself.
Nutrition is the foundation of performance inside and outside the gym. It fuels your training and your life. Here at Icehouse we encourage taking the whole foods approach to nutrition that sounds a lot like, “eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar” ~ Greg Glassman, or the abbreviated version, “eat real food, not too much, mostly plants” ~ Ben Bergeron. (more…)
Sarah Skedsvold is a coach at CrossFit Icehouse. She’s committed to turning workouts into play and bolstering CrossFit Icehouse’s charge to “Build Everyday Athletes”. In her spare time she is in a constant search the absolutely perfect personal planner and calendar.