Tips for a Healthy Memorial Day Weekend

This weekend marks the first day of summer for most of us Americans. The weather is perfect, the weekend is long and the grill is ready to fire up! But before you dive into the ocean and grab that BBQ burger, let’s take a moment to make sure we get the most out of this weekend without overindulging or underpreparing for the festivities ahead!

Planning is your friend

I know the last thing we want to do over the weekend is plan, since most of us spend every day planning out every last detail of our work week. However this weekend is one of the busiest travel weekends of the year. Whether you are driving, flying or just going around the corner, a little preparation never hurts.

Pre-road checklist: Check your tires, view traffic reports for any major delays before heading out, and get gas today! Prices will undoubtedly spike throughout the weekend due to high traffic volumes. Most importantly, don’t forget to buckle up – safety comes first and nothing puts a damper on the weekend like a ticket.

Get a good night’s sleep: Even if you are not traveling far, no one likes a cranky partier, plus the more you take advantage of a good night’s sleep the better you will feel about indulging in holiday activities. Long days in the sun can easily wear you down from your body constantly working to regulate its temperature. So remember to HYDRATE the night before especially. Having enough water in your system will give you a healthy glow before you even step into the sun, plus you will have more energy to get through the day.

Meet up points: Crowds will be everywhere this weekend, so plan on a meet-up spot before you get to your destination. Picking large landmarks like the ticket booth, front of the pier at the beach, or a photo booth/viewing area at amusement parks is always a good idea.

First aid: Bugs, cuts, and rashes are always around if you have little ones so be sure to bring a first aid kit with you (keep it in the card or make a mini kit and stuff it in your beach bag). Think anti-itch cream, antibiotic ointment, bandages, bug repellant and sunscreen.  Always load up with sunscreen BEFORE you get in the sun, that way you know you are covered and you don’t have to fuss with it when you get to your destination.

Enjoy without OVER-indulging

It’s the weekend, you worked hard all week to stay on a scheduled eating plan and workout routine – so don’t throw all that hard work away over the weekend! There are always ways to stay active and make substitutions, even if you aren’t hosting the party.

Prepare a healthy side dish: If you know you are going to a party where the focus is burgers, hot dogs and chips – why not set the mix it up with a veggie tray and delicious home-made dip! If you have health-conscious friends they will undoubtedly appreciate it, and if you have healthy food skeptics, just don’t tell them what’s in the dish. You’d be surprised what people will try if you leave out a few ingredients! Cold quinoa salads, veggie trays with hummus or guacamole, fruit salads and veggie + bean salads are quick and easy alternatives to the regular potato and pasta salad sides. Think cool, raw and refreshing – no one wants to eat a casserole when its 90 degrees outside anyway!

Breakfasts are for champions: If you know where you are going won’t have a lot of healthy options, having a complete breakfast in you with lean protein, carbs and a fruit is your best plan of attack here. Building a strong base in the morning will help you make better decisions throughout the day and maybe you won’t want to indulge in that extra spoonful of potato salad. Think whole grains, egg whites, and berries or other high-fiber fruits to keep you fuller, longer.

Fitness CAN be fun: Grab a buddy and hold each other accountable for your weekend activities. Beaches are easy – go for a long walk, pick up the football or soccer ball and pass it around, play tag, just play! Pool party - make a fun game of volleyball in the pool. You get everyone involved and it doesn’t even feel like exercise. Take the dog for a walk, play catch with the kids, go for a bike ride, rent a paddle board or kayak for the afternoon, throw a Frisbee, just keep moving!

Drink it up: Staying hydrated is probably the most important thing you can do over the weekend. This is why I am mentioning it twice! Typically I suggest drinking half of your body weight in ounces of water in a day, and remember that fruits (like watermelon and oranges) are full of water so take those into account as well. But over the weekend, try to keep a designated water bottle with you and bring some sugar free flavored packets or drops with you to mix it up a bit. Staying hydrated will help maintain your energy levels, prevent you from indulging in empty calories like soda, and keep your digestive system in check even if you can’t make the best eating decisions.

Just because it’s a holiday, that doesn’t mean we have to fall off the wagon. Your body needs the rest and your mind needs the relaxation, so get out there this weekend! Have fun and enjoy yourself – you got this!

Pura Vida!