Celebrating Summer During Recovery
Summer is officially here! The warmer weather can bring with it more outdoor social plans, including cookouts, picnics, and backyard barbecues. Keep reading to learn more about how to navigate these outdoor celebrations like a pro while keeping your recovery in mind.
Make sure to eat earlier in the day.
Picnics, cookouts, and backyard barbecues typically take place over lunch or dinnertime. Make sure to eat adequately earlier in the day to meet your needs or meal plan, and fuel your body for the fun ahead. Engaging in restrictive behaviors earlier in the day can compromise your ability to make the most of a great day with loved ones. You might consider planning your pre-party meals and snacks the day before your event so you have fewer decisions to make in the moment.
Hydrate, hydrate, hydrate!
Let’s face it – summertime can bring the heat! If you are in the sun or hot weather, make sure to hydrate consistently throughout the day. Aside from keeping you energized, staying properly hydrated helps your body’s hunger and fullness cues stay on track. If you think you might break a sweat, check in with your doctor or dietitian about adding in an electrolyte supplement or sports drink to your hydration routine.
Get eyes on the cookout menu.
If you are unsure if there will be anything on the menu that you feel comfortable eating at this point in your recovery process, ask around to find out what will be served. Having a plan in advance can help you feel at ease going into the day, rather than being caught off-guard by your options. If you cannot find anything you feel safe eating, consider bringing a dish that you love to share with your fellow guests. Remember, special events often provide an opportunity to try different foods, and it can be supportive to your recovery to have adventurous food experiences.
Bring a friend.
If you think your event might be challenging, ask a friend to tag along. A trusted friend or loved one can offer support if you need it throughout the day, and add fun to your event. Set up a plan in advance for the kinds of support you think would be most helpful, so your friend can make sure you are getting what you need as the party progresses. Of course, always ask the host before you bring a plus-one!
Be mindful of activity levels.
Playing sports or games at your cookout? Be mindful of your activity levels and adjust your intake of food and beverages accordingly. When we exert more energy, we need to refuel with more energy. This might mean adding components to a meal or eating an additional snack. If you have questions about making these adjustments, check with your dietitian beforehand to ensure you have all the tools you need to stay fueled and energized throughout the day.
Lean into flexibility.
Remember, no two days of eating will be exactly the same – and that’s a good thing! Flexibility is part of a healthy and happy relationship with food, and special events give us a great opportunity to practice this. This will mean something different from person to person, or moment to moment. Examples of practicing flexibility might include choosing to eat beyond your meal plan minimums because you are loving the food that’s served, shifting one component to an earlier or later meal or snack to fit what is being served at the event, or trying a fear food. Do not forget to use coping strategies and ask for support if you feel you need it while leaning into flexibility.
Still wondering how to navigate events through the summer and beyond during your recovery? Contact us to learn more about working with one of our all-foods-fit, health-at-every-size-aligned registered dietitians.