Now that the weather’s warmer and school is almost out, it’s time for all those fun summer activities, like road trips, bike rides, hikes, days at the beach and more. I’ve put together a quick “how-to-eat” guide of some of my favorite tips that will help you stay fueled and on track with your weight-loss goals during each situation:
You’ll want portable food that’s high enough in protein, fiber, and healthy fats, and low in sugar to keep your energy high and your hunger satisfied. Bring along a few cans of sardines, tuna, or pink salmon—they are high in healthy fat and protein and adequate in calories, they’re portable and can be eaten out of the can. Also: Smear stalks of celery with peanut or almond butter and pack them in Tupperware. Throw in some homemade trail mix (see the recipe below) and bottled water to round out the traveling menu.
Long bike rides:
You need fluids with vitamins, minerals, and protein, in an easy-to-carry container that fits neatly on your bike for long bike rides. Atkins Advantage shakes are the perfect solution—pour a chilled shake in a thermos bottle to take with you, and don’t forget to bring water, too. The homemade trail mix below is the perfect option for a convenient hand held snack.
Sightseeing requires easy-to-carry portable low-carb snacks that will sustain your energy and enthusiasm through a long day of low-intensity exercise. The perfect solution: Pack a high-protein sandwich of chicken breast, with lycopene-rich tomatoes on fiber-rich whole-grain bread and season with mustard. If you are still on the early weight loss phases of Atkins use a lettuce wrap instead of bread. Take along Atkins Advantage bars for on-the-go nutritious snacks.
Keeping up with your kids:
You’re going to be tempted to eat kid food, so create snacks that satisfy your sweet tooth without sacrificing good nutrition. You can enjoy frozen berries which are rich in antioxidants, with a splash of Greek yogurt. Top with slivered almonds and you’ve got good fat, fiber and protein in one terrific energy-giving snack. Your kids will like it, too!
Homemade trail mix is the way to go: Cut an Atkins Advantage bar into small pieces, and mix with ½ cup almonds, ¼ cup flaked coconut .½ cup unsweetened dried berries, and if you are beyond early phases of weight loss, add ¼ cup dried apples, and 1/8 cup raw oats. Toss together in a bowl, then throw the mix into a sandwich bag and you’re good to go!
Getting in swimsuit shape:
Midriff bulge—also known as the dreaded muffin top—is usually the result of eating too much sugar and processed carbs. Go for a higher protein, higher fiber, low-sugar eating plan for a couple of weeks prior to hitting the beach. For beach snacks, try cold chicken breasts, nuts, olives and tomatoes. Be sure to bring along an Atkins Advantage nutrition bar for the car ride or a between-meal snack.
Long plane rides:
The two biggest tips here are to avoid airplane food and to stay hydrated. You can do both by packing a carry-on with water, trail mix, Atkins bars and some high-protein snacks like sliced turkey roll ups. A fabulous tip for keeping skin from becoming dehydrated while flying is to cut an avocado in two, and eat it out of the shell with a spoon. It’s loaded with fiber and healthy monounsaturated fat!
Working out outdoors:
A protein shake is the way to go. Try making your own with whey or soy protein powder blended with frozen berries, or try a ready-made Atkins Advantage creamy vanilla shake with a piece of fruit like fiber and antioxidant-rich berries. The 15 grams of protein is just enough to fuel you for your workout without filling you up.
Fighting the summer heat:
The perfect solution: Slice some lemons, oranges and cucumbers and put them in a gallon jug of water. Drink this all day long. And carry a bag of frozen berries with you which are especially rich in antioxidants!
At the beach:
You’ll want high-water fruits like watermelon and cantaloupe. Cut into bite-sized pieces, mix with blueberries and grapes, and freeze. Take the frozen mix to the beach; they’ll taste great as they slowly defrost during the day. Bonus: Mix in some macadamia nuts for fiber, minerals and good fat. And don’t forget to bring plenty of bottled water.