Picture this: you start the week off on Monday with a fully stocked fridge, workouts planned, and nutrient-dense meals ready to go. You’re going to sleep at the same time every night and even getting in a few minutes of meditation in the mornings. You get through the week feeling amazing and so on your health game. Then Friday happy hour rolls around … which turns into brunch the next morning, takeout for dinner, and skipping that Sunday-morning workout you had every intention of doing. Sound familiar?
It’s no surprise that when we’re working toward our health and nutrition goals, the weekends can throw us off track. It’s our time to unwind, get out of our typical routine, and spend time with loved ones—all good things! That said, there are small strategies we can incorporate to both enjoy our weekends to the fullest and stay on track with healthy eating.
Water plays such a crucial role in our health—from energy levels to hunger regulation, digestion, and curbing cravings. Aim for at least half your body weight in ounces every day. Keep a reusable water bottle with you wherever you go so you can always be ready to hydrate.
Start your Saturday morning off with a balanced smoothie
Starting your day with a smoothie that contains lots of veggies, fruit, protein, and healthy fat will balance your blood sugar and reduce cravings throughout the day. It will also help you feel energized and fuller! If nothing else, you started your day fueling your body with tons of vitamins, minerals, and antioxidants before a big night out. Kourt’s avocado keto smoothie is a go-to.
Make plans with a friend to get outside
Switch up the usual dinner date! As we start feeling warmer temps heading into spring, getting outside for some gentle movement and vitamin D is a game-changer. Maintaining strong relationships and prioritizing physical health? Perfect combination.
Choose higher-protein entrees
Protein is the slowest-burning macronutrient and is essential for so many functions throughout the body. Focusing on lean sources of protein when eating out will help keep you feeling fuller and more satisfied—which means fewer cravings and less overeating later on.
Even just one night of poor sleep has been linked to negative physical and mental health outcomes. As often as you can, try to stick to your usual bedtime routine and sleep schedule. You’ll not only be less likely to reach for the sweets and more likely to practice self-care, but your body (and future Monday-morning self) will thank you.
Enjoy the foods you genuinely want
Treat meal? No question. This isn’t about restriction. Order the thing you want free of restriction and remove any guilt around it. Guilt will only lead to the shame spiral, where it’s even more challenging to make healthy decisions. Slow down at meal times, chew thoroughly, and continuously check in with yourself to make sure your actions are aligned with your goals.
Find yourself overdoing it on the weekends? Support your body’s natural detox with tons of fruits and vegetables, rest, and hydration. Simply make the next healthiest decision you can.
Caroline Johnson is a Certified Integrative Nutrition Health Coach specializing in women’s health and polycystic ovarian syndrome (PCOS). She works with clients one-on-one to create sustainable nutrition and lifestyle habits that heal hormone imbalances and spark transformation for the long-term. To learn more and book a complimentary health consultation, visit serenityhealthhq.com. Follow Caroline for more nutrition tips and all things holistic health @SerenityHealthHQ.
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