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4 Tips to a Mindful Summer Vacation

Summer is here; I’m so excited. Summer is my most favorite season of all. But for many women I speak to, the thought of summer vacation brings them anxiety and stress about how family trips, outings and days at the beach will affect their intuitive eating journey.

 

Do you feel the same?

 

These feelings creep up because of your past (or lingering) diet mentality. You’ve always dieted before vacation so that you can “splurge” while on vacation. Then you come home only to feel guilty about “blowing it again”.

 

This behavior starts the diet rollercoaster all over again.

 

Let’s make sure the diet mentality stays quiet as you plan ahead for the most rewarding intuitive summer yet.

 

Here are 4 tips to help you navigate your intuitive eating journey during your summer get-away. 

  1. Stay strong against the chatter in your head that is screaming “I have to lose 10 pounds before vacation!”This will only put you back into diet mentality and onto the latest quick fix, which will keep you riding the dieting roller coaster. Continue on your intuitive eating journey with confidence. When the inner chatter starts up, have a comeback to put that voice in its place. And, if you are contemplating starting the journey, now’s as good a time as any. Contact me here and let’s get started.

 

  1. Be aware of mindless snacking while vacationing.Oftentimes when you’re on vacation, you have less structure to your day. You might be lying on the beach where your friends are passing around the snacks; or touring through a new city, walking the streets and trying the local fare. So just pay attention and have an awareness of whether you’re hungry or not before you dig into the snacks.

 

  1. Be prepared.Whether you are sitting at the pool, lying on the beach, in an amusement park or on a full day tour, you are going to get hungry at some point. It’s very important to be prepared and have snacks with you so you don’t have to wing it. Remember, one of the principles of intuitive eating is to honor your hunger. If you wait too long, you tend to not choose the most healthful choices and you tend to overeat, so be prepared.

 

  1. Stop when you’re comfortably satisfied and not when you’re overly full. I know when you’re on vacation it’s so tempting, especially if you’re at a resort hotel which is all-inclusive. This means that all the food and beverages (including alcohol) is included in what you’re paying for the hotel. It’s very tempting to just eat and eat and eat to “get your money’s worth”. This is not staying true to your intuitive eating journey.

 

While on vacation, remember to listen to your body, stay mindful, be present and enjoy yourself!

 

Honor yourself and honor your body by paying attention, being aware and making conscious food and beverage decisions. Stop when you’re comfortably satisfied so that you can enjoy your vacation without regret and without guilt.

 

If you would like more individualized help for your next vacation, reach out to me at bonnie@dietfreeradiantme.com. I’m here to help you.

 

 

5 Steps to Eating Intuitively While on Vacation

KayakingMany clients express the stress they feel right before going on vacation about the weight they “inevitably” will gain.  They talk about going on a “diet” to lose a few pounds before they go away, since they’ll be eating differently.

 

Does this sound like you? If your mindset is wrapped around being good or bad, on or off, what you can and can’t eat, you will likely overindulge on vacation and you will feel guilty afterwards.

 

Yes, it is true we all expect to eat differently while on vacation, but that doesn’t mean you need to eat like it’s your last supper.  Use your intuitive eating strategies to help you respond to the change in your eating pattern and adjust.  You CAN eat the dessert you crave by learning to savor it so you don’t go for seconds.  If you trust in the process, you’ll be able to keep your body and mind happy.

 

Here are 5 steps you can take to eat intuitively on vacation:

 

  1. Tune into your body.

If you are craving that Pina Colada or frozen margarita, have it!  If you want dessert, have it!  If you are truly listening to your body, you won’t overindulge and you’ll be able to stop eating or drinking when you want too.

  1. Trust your body.

Trusting your body and the intuitive eating process will help you enjoy your vacation even more.  You will most likely eat more than your used too because you’re trying new foods, but you need to trust that your body will respond intuitively and tell you when you’ve had enough.

  1. Make time for breakfast and lunch.

 

Vacations often mean sleeping late, missing breakfast and an overall erratic eating schedule (except dinner).  But, your priority should be starting your day off with breakfast and packing a lunch to take with you, or planning a lunch stop in your itinerary.  It’s easy to get caught up in all of the activities, but if you skip a meal, you’re more likely to overindulge at dinner.  It’ll be harder for you to listen to your body telling you its full.

 

  1. Be mindful when you eat out.

 

Vacations generally mean eating out at restaurants, and that also means more courses and larger portions.  New foods and more choices does not mean you need to eat like there is no tomorrow.  If you’re listening to your body, you’ll eat until you are satisfied with the new flavors.  You may eat a few more bites, but you’ll be able to stop yourself before you overeat.

 

  1. Pack your favorite snacks for a busy day.

 

It can be easy to forget to pack snacks when you’re busy with activities, but it is important.  Take the few extra minutes before you leave to pack a goodie bag of pre-portioned snacks.  It can be almonds, fruit, veggies, etc.  Your body will thank you when you’re not starving heading into lunch or dinner.

 

Your vacation is a time for relaxation and happy times and should not coincide with “giving up” your intuitive eating practice.  Be mindful and always listen to your body and your vacation will become even more enjoyable.

 

If you’d like further individualized support, just fill out this request form at www.TalkWithBonnie.com

 

 

Say Sayonara to the Idea of a “Perfect Bikini Body”

Summer pool oceanIt seems like we don’t have any “in-between” weather anymore. You know the kind of weather I mean. The days of cool breeze where you wear a light “spring jacket” or sweatshirt as you run your errands. Nope, we’ve gone from the cold of winter to the hot humidity of summer, even though it’s not officially summer yet on the calendar.

 

Although it is not summer yet, the beach craze seems to be spreading already. I’m sure you have heard and seen advertisements promoting diets, pills, and supplements to give you that “perfect beach body in just 3 weeks.”

 

Let’s be honest. They are all a hoax! I know that as a mindful eater, you must know this already. There is no quick fix to losing weight and getting healthy. The only way to see true, long term success in weight loss is to commit to bettering yourself through eating and lifestyle changes.

 

There is another problem I have with these promotions for getting a “bikini body” before summer. Who decided that you have to have a certain body to feel comfortable in a bikini? The media is constantly sending out the message that you must be thin, toned, and bronzed in order to be considered beautiful. It is time to throw this idea away.

 

This beach season I have a new idea for you. LOVE your body and NOURISH your body rather than damage it with extreme diets and pills that are harmful to your body. The only way to achieve a body you love and are proud of is to eat mindfully, make mindful lifestyle changes and respect you’re here and now body.

 

Sayonara, diets. We had no need for you this winter and we certainly don’t need you this summer or ever again!

Are You Ready for Bathing Suit Season?

Swimsuit pictureWhen you think of summer, the beach and the pool, what comes to mind?  Perhaps getting into a bathing suit?  How does this make you feel?  Many of my clients shy away from these summer fun activities because they don’t like the way they look in a bathing suit.  Do you compare yourself to others and criticize your body?

Summer is a time for vacationing, relaxing in the sun (of course with sunblock) and chilling out.  Don’t let your negative thoughts about your body prevent you from enjoying this wonderful time of year.

Let this summer be different!  Look back at the progress you have been making in the last few months learning to love your body.  One of the things I recommended in a previous blog was to look at yourself in the mirror and find at least one thing that you like about your body.  It could be your eyes, ears or wrists.  If it’s hard for you to find a body part you like, think about what your body does for you.  Your legs help you walk and your eyes help you see.    Think about how this journey to becoming an intuitive eater is helping you to love and respect your body.

When you put on a bathing suit this summer, be proud of the accomplishments you have made so far.  Stand proud, hold your head up high and dive into the ocean.

Your turn to take action:  Take a picture of yourself wearing your bathing suit and write five things on the back of the photo that you love about your body!  Please share your photos and/or comments below.