As the warmer weather rolls in, many of us start to shed our comfy-cozy ways of winter and start thinking about healthier eating habits and a healthier lifestyle to slip into our summer body. But once you’re feeling confident and comfortable in your summer skin, how can you keep feeling great through a season packed with barbeques, ice cream, and social gatherings? Here are some tips to help keep up your health and physique.

Think About The Whole Body

Eating has become a race—an afterthought. We try to get it done faster so that we can get back to work, get the kids to practice or just simply get it over with. We grab breakfast on the run, lunch on the go or just skip meals entirely. And yet food is not just for fuel. It’s necessary for energy, mood, concentration and even productivity. By paying attention to the needs of our whole body—both mentally and physically—we are more likely to reach our health goals and maintain them with more ease.

It’s important to not only look at what we eat, but how we eat. Here are some tips on how to integrate the whole-body mindset back into your eating to help you maintain your weight.

Slow Down. Eating slowly can help us feel more satisfied and help prevent overeating. Try putting your utensil down between bites. Take sips of water frequently. Chew more. You can even try to eat with your non-dominant hand! Try to give yourself 20 minutes to finish your meal so that your body can feel its fullness.

Avoid Multi-tasking. Eating mindlessly or while doing other things actually has negative health effects. If the mind is multi-tasking during eating, the critical signals that regulate food intake may not be received by the brain. This means we won’t recognize the sensations of taste, satisfaction and fullness. This scenario can lead to the brain sending more signals of hunger even if we’ve already eaten enough, which increases the risk we’ll overeat.

Stop. Breathe. Reflect. Choose. This cognitive restructuring technique can be effective before choosing second helpings or snacks. It makes you think about whether you really want or need the food. Take a deep breath and ask yourself: Are you actually hungry or just bored? Anxious? Stressed? This technique can help stop impulse eating. It’s important not to reinforce the urge by eating right away.

READ MORE: Looking For A Lifestyle Change? 5 Tips To Achieve Holistic Health

Foods For Satiety

When we pack our day with foods that keep us satisfied and energized, we’re less likely to fall off track. Eating on a consistent basis with meals chock-full of the right foods will help keep our blood sugar stable and help to avoid those highs and lows that cause fatigue and cravings.

Protein. Protein takes longer to break down, helping us stay satisfied for longer. Have a bit of protein with each meal. Good choices include fish, poultry, lean meat, dairy, tofu, beans/legumes, and nuts and seeds.

Whey. Want to get specific on the protein front? Scientists are finding that whey, the liquid component of milk, provides fullness cues in the body that affect both short- and long-term food intake regulation.¹ This means it helps with satiety, keeping you feeling full for longer. Additionally, studies are starting to find that whey may help with weight and fat loss, as well as helping to maintain lean body mass.²

Fiber. Bulking up on fibrous foods helps you feel fuller. In fact, there’s a diet for that—Volumetrics. Developed by Dr. Barbara Rolls, the goal is to fill up on high-nutrient, high-volume, low-calorie foods to help you feel full while not taking in too many calories, resulting in easier weight maintenance and potential weight loss. There are studies that back up its effectiveness.^3, 4, 5 How can you make this work for you? Fill your plate with around 2 cups of vegetables—things like leafy greens, broccoli, cauliflower, asparagus, zucchini and summer squash, carrots, cucumber and bell peppers.

Almonds, Hazelnuts, Walnuts. These three nuts contain magnesium, important in converting food to energy. Rich in protein and monounsaturated fat, they help keep you feel full for longer and help to normalize blood sugar. In fact, walnuts are a great source of omega-3 fatty acids.

READ MORE: Protein Rich Foods

READ MORE: High Fiber Foods

Burn It Up!

We burn calories and nutrients all day long to support our normal bodily functions—to breakdown and digest food, as well as to build and repair the body. While we have a baseline metabolism based on our body size, gender, age and genes, there are certain things we can do to boost it up or to help.

Get Active! This is the best way to impact your metabolism. Studies indicate that while aerobic activity is great for burning calories during the workout, it’s resistance training over time that may help increase your resting metabolic rate.^6, 7 Time to go out and find your favorite summer body workout!

Add Spice. It turns out that cayenne is jam-packed with spicy surprises. Research shows that it may increase your daily energy burn, help you burn more fat, and even reduce appetite.^8, 9, 10 Cayenne is even available in supplement form for those that are not a fan of the spice on food.

Start the Fast. Pick a time at night to stop eating. Eating too much at night has been shown to lead to weight gain, impact lipid levels, influence glycemic control and cause other metabolic problems.^11, 12, 13

Try CLA. There are some promising studies coming out regarding the effect of conjugated linoleic acids (CLA) on helping to support healthy body composition and improvements in lean muscle tone.¹⁴

READ MORE: Stay Strong At Home With Team GNC

Living well means getting more out of summer. How can you make the most of the next few months? By staying motivated and energized! These sun-soaked days don’t last forever—so ramp up your energy to head to the farmer’s market, plan that road trip or settle into a staycation with a few key ingredients!

1. CAFFEINE

Whether you start your day with a coffee, tea or cappuccino, you have caffeine to thank for breaking through your morning fog. Caffeine can help support mental alertness and help in the performance of cognitive tasks and reaction time. If coffee doesn’t cut it for you, you can also try caffeine-containing supplements. Some dietary supplements designed to support your other wellness goals also offer an energy formula—so you don’t have to worry about missing out on nutrients that are already part of your regimen.

2. VITAMINS

You may know that vitamin B-12 is essential for energy production and found in foods like eggs, dairy, cheese and chicken—but did you know that iron is important, too? Found in seafood, beef and dark green veggies, iron is also involved in energy utilization.

This summer, forget about keeping up with the Joneses. Keep up with your goals and support your energy levels with a multivitamin or a targeted B12 supplement. And, just as some supplements meant to support your wellness goals offer an energy blend, some multivitamins and probiotics do, too.

3. PROTEIN & FIBER

When temperatures are rising, ice cream and cold, sugary treats can start to sound super tempting. Stay on track by forbidding yourself to get too hungry. Keep healthy, protein-packed snacks on hand, like ready-to-drink shakes and meal replacement bars that also feature fiber. While some supplements are formulated specifically to support your diet goals, like Total Lean^® Hunger Support, you may still want to consider incorporating them into a regimen completed with an energy supplement to help fuel your most challenging days.

Making sure you include these ingredients in your daily diet will help support the energy and motivation you need to soak up the sun—and all the healthy benefits—this summer has to offer!

How Eating A Balanced Diet Can Impact Mental And Emotional Health

Written By Rachel Kreider, MPH, RD

We already know that we are what we eat, but did you ever think about how this common saying may apply specifically to your mental health? Therapy, meditation and yoga are some of the things that are usually associated with improvements to mental and emotional health—but the connection of our mood to our diet is sometimes overlooked. Holistic Health, also known as integrative health, is an approach to well-being that considers the whole person, including their mental, emotional, social, spiritual and physical well-being, and the interplay between these elements of wellness.¹ Holistic health practitioners have long recognized that our diet can support mental health through multiple pathways and there is growing interest among researchers regarding how we may be able to influence mental health with our diets. There is even a new(ish) field of psychiatry called “nutritional psychiatry” which looks at how things from nutrients to foods to overall dietary patterns can affect mental health.²

READ MORE: Looking For A Lifestyle Change? 5 Tips To Achieve Holistic Health

Dietary Patterns And Mental Health

The link between diet and mental health makes sense, as the brain relies on nutrients like lipids (fats), amino acids (the building blocks of protein), vitamins and minerals in order to function properly. Deficiencies or inadequate intake of these nutrients are associated with things like depression or cognitive impairment.³ Several systematic reviews and meta-analyses (which are thorough summaries of research on a given topic) have found that healthy diets are associated with better mental health.^{4, 5, 6, 7, 8}

Here are a few food and mood studies to chew on:

• A 2013 systematic review and meta-analysis found that even across various cultures (including studies on American, European, Asian and Australian people), diets that contained lots of fruits, vegetables, fish and whole grains were associated with better mental health outcomes.⁴

• A 2010 study found that a diet rich in fruit, veggies, beef, lamb, fish and traditional whole-grain foods was associated with a lower likelihood of having depression and anxiety, while dietary patterns that are richer in processed and “unhealthy” foods (a more traditional Western diet) were associated with a higher likelihood of psychological symptoms and disorders.⁸ I’d say that’s a literal and figurative sad face for a diet filled with processed foods!
• A 2013 meta-analysis found that people who ate a primarily Mediterranean diet had less risk of cognitive impairment and depression.⁹ Some examples include: High intake of fruits, vegetables, cereal grains, pulses, nuts and seeds; Moderate consumption of dairy products, fish, poultry, eggs and olive oil; Low to moderate intake of wine at mealtime and low intake of red, processed meats and saturated fats.

Recipe For Good Mental and Emotional Health

Mental health is complicated, and many disorders require treatment with medications and/or therapy. Diet should be viewed as a way to complement physician-recommended treatments but should certainly not be overlooked as part of your plan to support your mental health. Here are a few takeaways (the proverbial doggy bag of this article) to help you make some positive changes to your diet:

• Plant foods including fruits, vegetables and many culinary herbs are incredible sources of antioxidants and compounds that may help protect cells from damaging free radicals. Fill as much of your plate as you can with these!¹¹
• The brain uses carbohydrates to make brain chemicals that are linked to our sense of well-being, so focus on healthy sources of carbs like whole grains, fruits and veggies as part of your daily diet.¹²
• Neurotransmitters are made from amino acids, most of which come from protein in the diet. The research discussed above showed that lean proteins, especially fish, were linked to better mental health, so focus on those when choosing protein.¹²
• More than 50% of our brain is made of fat, much of which is from the omega-3 family that many people do not get enough of through their diet.¹² When you eat fat, focus on healthy fats like the ones from fatty fish, avocado and extra virgin olive oil.
• Try to eat at regular intervals to keep your blood sugar steady and your brain fueled up throughout the day.
• Hydrate, hydrate, hydrate! The brain needs lots of water to stay in tip-top shape, so keep your water bottle handy and sip away.

The good news about all of this is that most of the foods and dietary patterns that are associated with good mental health are also often associated with long term health benefits. If you make healthy changes to your diet for your mental health, you may have a positive impact on your physical health as well. Those are some major bonuses when following a healthy diet!

READ MORE: Managing Stress In Chaotic Times

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