Getting Back On Track After Summer Holidays

Summer holidays are a whirlwind filled with BBQs, beach parties, fruity drinks, and summer treats. We often indulge in delicious food without much concern for our nutritional goals. As the summer sun begins to fade, we often find ourselves looking at the after effects of our summer indulgences. Due to the new structure and the fresh start mentality associated with the beginning of school, it is a great time to evaluate and refocus our health and wellbeing goals. This is a great time to set aside some time for our health and wellness, and create habits that will benefit us all year long.

It might seem simple, but it can sometimes feel like an impossible task. It's easier to say than do. We have 10 tips to help us recommit to our goals and reach them.

Get Back on Track

Don't despair. Remember that you are not alone. Everyone is affected by the post-summer slump and wants to return to a healthy life. It's never too late to get back on track with a healthy lifestyle, whether you've put on a few extra pounds or lost some of your good habits.

1. Reflect and Forgive

Reflecting on your summer indulgences, without self-criticism or guilt, is the first step to getting back on track. Please take this advice seriously, as guilt does not make things better. It adds an extra layer of emotion to a situation that is already difficult. You may even find yourself using words like "failure" to describe the event. The feeling of guilt can affect your self-esteem, and influence the decisions you make in the future. This is something we all do. Recognize that sometimes it's OK to have fun; it's part of living a balanced lifestyle. You can forgive yourself for overindulging and move forward in a positive way.

2. Establish clear goals

Setting goals is essential to any successful venture. Set clear, attainable goals for your health journey after summer. You will be motivated and inspired if you have specific goals, whether it is to lose a few extra pounds, improve your fitness or eat more vegetables.

3. Start over - immediately

You can use the feeling of being restricted or under pressure to eat all those unhealthy foods as an excuse to keep on going down your path. It's best to "start again" at your next meal. You don't need to wait until tomorrow, or even next week.

You can get some colourful produce at the local market or store if you are feeling uninspired. Look up new recipes to inspire you to cook. A plate of delicious real food is a great way to reset your metabolism. Enjoy it to remind yourself why it's worth it to stick to this way of eating.

Find out more about the benefits of real food.

4. Meal Planning and Preparation

Meal planning and preparation is one of the best ways to take back control of your eating habits. Plan your meals each week, make a shopping list and prepare healthy snacks. It will save you time and ensure that you always have healthy options available.

You will find a wide variety of amazing recipes in blogs and cookbooks. It is best to cook up your favourite recipes or some new ones you like. You will be amazed at how delicious the food is and you'll wonder why you fell off your plan in the first instance.

Grab your copy of Paleo By Season by Chef Pete and get inspired now!

You don't like to cook? Choose delivery

No matter where you come from, a reliable food delivery service will help you get back on track. Save money and eat organic, healthy meals without having to go out to a restaurant. Pete's Real Food will do your shopping, cooking and planning for you, and deliver delicious meals right to your doorstep! Our menu changes weekly, and we also change it based on the produce that our farmers harvest & grow the week before we cook. There are options to suit all tastes, from Paleo and Vegan to Keto.

Order your favorites from the menu for this week >>>>>>

5. Re-Establish Routine

Routines are often thrown out of the window during the summer. You may not feel well because of eating processed and refined food. It's time to establish a new daily routine, which includes exercise and sleep. It is easier to adopt healthy habits when your day is well-structured.

It can be helpful to write it down. Writing it down makes it more vivid and real. You can also write down how much you feel better when you follow through with your plan. This is a great way to compare your results in the future.

6. Hydration is the Key

Sugary drinks and cocktails are a common summertime indulgence. Rehydrate yourself with lots of water. You can feel better by drinking a cool, transparent liquid. No need to drink gallons of water and dilute electrolytes. Herbal teas, whether hot or cold, can be a good alternative if the idea of drinking only water makes you uncomfortable. Add some flavor to your water by adding slices of cucumber, lemon or berries. Hydration is important for your overall health. It can also help you to curb unhealthy snacking.

This post explains how to hydrate properly

Want something more comforting and satisfying? Warm bone broth can help you feel fuller and reduce inflammation caused by processed foods.

To get back on track, you need to flush out the accumulated toxins. Alcohol is definitely a toxic substance. Wine can also make it harder to follow through with your plan, as its tendency to lower inhibitions makes it easier to drink. You will feel healthier and more focused after a few days or weeks of drinking only tee.

7. Move Your Body

You can either go outside to move or return to the gym for an effective workout. It's possible that you won't feel good when you go out and your performance will be less than stellar. You may feel a bit of pain at first and wonder why you're doing it. You will soon feel the benefits and have a much easier time getting rid of the food that caused you to be in this position. You don't need to do anything very intense, but it is important to get your heart rate up and to make a bit of sweat. It helps you digest better, clears your mind, and helps your cells use the extra glucose and insulin that may be floating in your bloodstream. It is also good for your bowels to move.

Find an exercise you enjoy. It doesn't matter if you enjoy yoga, dancing or hiking. The key is to find an activity that you can look forward to. Exercise releases endorphins that lift your mood.

Tips on how to move around more here

8. Seek support

Share your health goals for the fall with family and friends. This is a great way to get support as well as accountability. It can be difficult to keep promises and commitments you make to yourself because they are only in your mind. You may even pretend that you didn't make them at all. You feel more committed to your commitment when you tell a friend, or to a group of support people. It's also harder to break. If you don't know anyone who supports your health goals in person, there are many groups and forums that are supportive and helpful. They have great ideas and are willing to support you.

If you want more structured help, consider joining a fitness or nutrition class.

9. Think long-term

Our philosophy and approach at Pete's Real Food is more about mastery of nutrition than finding the next "quick fix" or diet "hack". Many people are obsessed by finding the newest 'hack', or'silver-bullet'. Many of these solutions are useful and can save you time. Even cooking and nutrition "hacks" can make a healthy lifestyle accessible and achievable. We believe that the best approach to nutrition is to look at it from a long-term perspective. The journey to health is not a quick one. It is the only way to ensure lasting results.

10. Celebrate Success

Celebrate your wins, no matter how minor they may appear. Reward yourself for staying on track with your health plan. Positive reinforcement is a powerful motivational tool.

In conclusion

It can be difficult to return to healthy eating and living after the summer, but this is also an opportunity to commit to your own wellbeing. Reflecting on your summer decisions, setting goals and taking small steps to a healthier lifestyle will help you bounce back. It's not all about perfection, but about feeling good and progressing. Let's use the fall season to start anew on our path to happiness and health.

Frequently Asked Questions

Paleo: Is there any cheese allowed?

The temptation to eat cheese is often too strong for some people. Paleo is this allowed? Here's what to know. While there is no rule that says cheese should be allowed, Paleolithic people did not eat cheese because of its dairy-rich content.

You can still eat moderate amounts of good-quality cheese if you don't want to avoid dairy. It all depends on your specific dietary needs and goals and how you react to certain food items.

For example, there are some people who are very lactose sensitive and should avoid dairy products. Others can tolerate moderate amounts of sheep's or goat's milk byproducts, provided they aren't allergic to lactose.

Many vegan options are available if you want to enjoy cheese more often on a paleo diet without using any cow's dairy. People who are vegan can still enjoy the cheesy goodness of cheese, but without having to compromise their values.

Is it possible to gain weight by following a paleo diet.

The key to success is being consistent in your approach and taking action. Carefully consider your diet and lifestyle, adeptly making tweaks to foster long-term nutritional balance and lasting results. Understanding the principles of paleo is essential to help you determine whether or not it is suitable for you.

A paleo diet can help you reach your fitness goals depending on how strict you follow the diet plan, the foods you choose, and the activity level you engage in during each day. For those who want to lose weight, this approach requires the same coaching as for losing weight.

Once you have practical meals tailored to fit an appropriate macronutrient profile that meets both your caloric needs and daily physical activity levels, dramatic tangible results will be achieved--like gaining pounds naturally on a paleo plan.

You can increase portion sizes by adding more fats like nuts or sweet potatoes to your diet. However, this should be done in moderation so that you don't add too many processed foods like flours and refined sugars.

A balanced lifestyle that focuses on nutrition will result in optimal health. You must ensure that nutrition is your northstar. This will allow everyone to achieve their goals while staying true to their nutrition plan.

Who Shouldn't Follow the Paleo Diet

The Paleo Diet is not for those looking for quick fixes. This eating plan doesn't require drastic lifestyle changes or quick fixes. People who are determined to lose weight may see results only after a few months.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Paleolithic foods can overwhelm people who are sensitive or need to consume high amounts of protein.

Those bouncing between fad diets constantly won't benefit either since the idea is to stick to the same routine, even if that means changing ingredients slightly here and there. If you are serious about the Paleo Diet, it is crucial that you show commitment.

Last but not least, those who lack the time or access to natural food may be missing out on the rewards of this lifestyle. Convenience foods are often excluded from this diet plan.

Can I eat as many fruit as I wish on paleo diet?

You may be surprised to know that paleo doesn't allow you to eat processed snacks. Instead, it focuses on meals and snacks made up of whole foods our ancestors would have eaten: fruits, vegetables, nuts, and meats.

But how much can you eat fruit? This depends on what your nutritional needs are. While the Paleo diet doesn't limit how much fruit you can consume, you need to remember that a high intake of sugar from fruits can increase the risk for several issues, such as weight gain and blood sugar changes.

We recommend that you consume a maximum of 1-2 cups of fresh or frozen fruit each day. However, no more than two tablespoons should be consumed at once to get added nutrients and fibre. When you have a craving, choose to eat belly-filling fibre sources such as apples, melons and berries.

You can also add low-sugar choices like avocados or olives that are high in healthy oils. This will allow you to eat a lot of these foods while avoiding refined starches, high-sugar fruits, and other sugary items.

Paleo makes it possible to indulge in delicious ripe foods by practicing moderation and incorporating other nutritious foods. Remember to enjoy your food!

Statistics

• It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)
• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
• Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• (9) These are just some reasons they're nixed from a paleo diet plan, according to a popular paleo diet website. (everydayhealth.com)

External Links

[TAG150]

• The metabolic and physiological effects of a hunter-gatherer diet (Paleolithic-type diet) in type 2 diabetes

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• Paleolithic nutritional support for metabolic syndrome: systematic reviews and meta-analysis. The American Journal of Clinical Nutrition


• The evidence is not in support of Paleo diet

[TAG155]

• A High-Phytate Diet Reduces Nonheme Iron Absorption in Women With Suboptimal Iron Storages - PubMed


• PubMed

[TAG158]

• Influence Paleolithic diet and anthropometric markers on chronic diseases: systematic reviews and meta-analysis Nutrition Journal


• Popular Weight Loss Strategy: A Review Four Weight Loss Techniques. Current Gastroenterology Reports

How To

How do I incorporate exercise into a paleo diet?

It is crucial to find the right balance in nutrition and exercise for optimal health. However, it can be difficult to attain this balance if your diet is restrictive. Because paleo excludes many food groups, including dairy, grains, and legumes, it can be tricky to navigate.

Good news! The good news is that it's easy to include exercise in your paleo diet. You'll need to start thinking about how you can increase your movement throughout the day. If you are seated for a long time, this could be as simple as taking a 10 minute walk after dinner.

High-intensity interval Training (HIIT), which alternates between intense activity and brief rest breaks, is another option. This type of training takes only 20 minutes and doubles-up as strength training. It works all major muscle group quickly and efficiently. The HIIT exercises such as burpees and jumping jacks can be done by beginners or more experienced trainers.

Finally, don't be afraid to mix things up with traditional endurance-type activities such as running, cycling, or swimming regularly. These activities can burn calories as well as provide mental health benefits such stress relief and endorphin boosters. All in all, these are great tactics for incorporating exercise into a paleo diet alongside nourishing your body with wholesome food choices!

Resources:

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[TAG268] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy walnut muffin recipe with olive oil and honey is so easy and so good! They may become

[TAG269] Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

[TAG270] New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

[TAG271] These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

[TAG272] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG273] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG274] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG275] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG276] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG277] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG279] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG280] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG281] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG282] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG283] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG284] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG285] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG286] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG287] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG288] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG289] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG290] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG291] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG292] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG293] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG294] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG295] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

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These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

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These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

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This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

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These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

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These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG303] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG304] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG305] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG306] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG307] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG308] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG309] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG310] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG311] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work