Now that we’re full-blown into summer, let’s talk about summer weight gain.

You likely spent the winter working hard and if not, definitely the spring because summer was right around the corner and you wanted to look good.  You exercised consistently, you were careful to eat more healthy foods and you watched your portion sizes. 

Why?  So you would look great at the lake and have plenty of energy to enjoy summer.  Everyone wants to greet summer with a healthy, toned body.

But summer, in spite of all the fun and relaxation it brings, can be tricky and can deal us a cruel blow when it comes to our health and fitness.

Do you tend to notice the scale creeping up part-way through summer?  If so, you’re not alone. Summer is a very easy time to overindulge and pick up those pounds that you shed during the winter months.

No doubt that’s not what you want.

Remember that bad habits creep in slowly.  Perhaps you’re skipping your workouts a couple days each week, because ‘You have so much to do.’ Or maybe you’ve been indulging in unhealthy food or drinks a little more frequently when you are with friends.  It happens-little by little.  It happens one small choice at a time.  Unfortunately, those choices add up fast.

If this tends to happen to you every summer, there are some things you can do to save yourself this summer. Really! There’s no reason to let another summer pass by leaving you with guilt and feeling embarrassed to strut your stuff in your bathing suit by the end of August.  You can keep yourself looking awesome all summer long.

Here are a few common reasons that people gain weight in the summer and how to remedy them:
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1. Disrupted sleep cycle.  Summer brings with it more daylight and longer days.  This extra sunshine can cause our circadian rhythms to change which causes us to sleep less.  But if we don’t get enough sleep, our bodies will respond by packing on a few extra pounds because of the hormone cortisol!  So the solution is to get at least seven hours of sleep each night.
2. When it’s hot and humid, we tend to move around less.  Our energy is lower and besides, who wants to sweat even more, right?  But the less you move, the slower your metabolism is and the fewer calories you’ll burn.  Be intentional about keeping up with your exercise.  Find indoor exercise alternatives like boot camp classes,  or maybe even take up swimming.  My favourite is hiking through the woods. Whatever it is, just keep moving.
3. Summer means travel and travel means healthy eating just got harder.  Eating on the road presents big challenges if you are trying to eat clean.  Before your summer trips, brainstorm some ways to reduce the amount of fast food that you’ll consume while you are away.  Consider packing a cooler with hummus, nuts, lean proteins sources like chicken, some fresh fruit and raw veggies.
4. Summer barbeques, parties, family reunions.  I love them! However, all this spells danger because the food at these festivities is usually about as unhealthy as you can get!  It doesn’t mean you can’t go and still have fun though. Make sure you pass on the hotdogs, potato salad, creamy salad dressings and rich cakes.  Look for grilled vegetables, fresh fruit and lean cuts of meat prepared without greasy marinades.

Don’t let the summer festivities undo all the hard work you’ve done to get you where you are right now.

It’s not about taking the fun out of summer, it’s about making the best possible choice with whatever circumstance you’re in. 

If you find that you’re struggling with trying to eat healthy while you’re on the go, grab my Healthy Eating On the go guide for free HERE, and if you know other busy, on the go people that would enjoy this video, please share it!

If there's a topic that you would like to hear more about, please let me know in the comments below.
​I always personally reply.

Until next time,

May Anne xo
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Do You Know What Insulin Resistance and Summer Have in Common?

Plenty, it turns out, and it has everything to do with what you’re eating this summer.  Even though summer brings with it an abundance of fresh fruits and vegetables, making it easier to eat healthy, it also brings added risks.

What could taste better during the lazy, hazy days of summer than fruity cocktails and rich ice cream?

Unfortunately, these are the foods that can spell danger for your blood sugar level.  The few minutes of pleasure that you derive from those cold, sugary treats can pave the way for decades of chronic illness, as well as weight gain.

I'm going to get a bit science-y here for a minute and talk about Blood Sugar Basics.

When you eat sugary treats, your blood sugar levels rise.  Your blood sugar level is a measure of how much sugar or glucose is circulating in your bloodstream. Too much glucose in your blood is dangerous, so your body works hard to lower the levels.  It does this by releasing insulin, a hormone which enables your cells to absorb the excess glucose.  

The danger comes when you continue eating too much sugar, because your body responds by producing more and more insulin.  Too much insulin trains your cells to become resistant to insulin, and this is called insulin resistance.  

The net effect is that it then takes more and more insulin to make your cells remove the glucose from your blood.  When this happens, your blood sugar levels stay elevated, your insulin levels stay elevated and you develop pre-diabetes.

​Along with the risk of diabetes comes weight gain, cravings for more sugar and carbs, as well as mood imbalances.

Still want that ice cream?  I know, me, too.  ;-)

Moderation is the Key.

Don’t panic.  This doesn’t mean that you can never indulge in a sugary treat again.  What it means is that you need to be smart about the amount you eat and how you eat it.

Have you ever heard of the glycemic index?  It is simply a way of categorizing foods according to their effects on the level of glucose in your blood.  A food with a high glycemic index will cause more glucose to build up than will a food with a low glycemic index.
 
In order to control your blood sugar levels, it is helpful to eat lots of foods with a low glycemic index.

​And if you eat foods with a high glycemic index, be sure to pair them with low glycemic foods in order to slow the effect on your blood sugar.

High glycemic foods include white flour, white sugar, white rice, and even big, white potatoes.  Low glycemic foods are foods that have lots of fiber and protein.  These would include beans, whole grains, lean proteins and nuts.

Simply being aware of the glycemic index will help you eat in a way that reduces the stress on your body.  If you are going to have an ice cream treat, make sure you eat it at the end of a meal that contains low glycemic foods.
 
So this summer, have an occasional treat, but be sure it is occasional...seriously. ;-)  Your body will thank you!

​A great trick that I've been using this summer is brewing a pot of citrus-flavoured herbal tea and then chilling it in the fridge in place of regular iced tea! If you prefer some sweetness, just add some honey while it's still hot.

​Want tips for eating healthy while on the go? Download "THE BUSY WOMAN'S GUIDE TO HEALTHY EATING ON THE GO." It's FREE!

​Grab your FREE GUIDE HERE.

​Until next time,

​May Anne xo
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