gazpacho. don't just leave salad at green salads. vegetables with grains and herbs and spices can be great cold. think three bean salad in terms of a little oil, vinegar and herb plus some veggies. if you like seafood there is always ceviche. look at blending up soft tofu with other flavors to make a pudding or mousse.
Fitness Minutes: (55,083)
9,600 7/6/13 2:33 P
I actually like the fact that the heat makes me less inclined to eat since that is my goal right now. However, I can see from the message stream that there are lots of great ideas for ensuring the nutritional quality of the food we eat in summer.
Fitness Minutes: (5,730)
2,185 7/6/13 2:25 P
Summer weather is frequently a natural appetite suppressant. Embrace it. Listen to your body; it will tell you when it is hungry. I encourage you to banish your worry about "Starvation mode".
Fitness Minutes: (8,842)
183 7/6/13 12:46 P
I make hefty salads at night so they're available the next day and I don't need to cook. It's been so hot the last week that I haven't even wanted to turn on the stove elements.
Make your salad count, nutritional-wise. Throw in some hefty greens that will hold up well and soften slightly sitting in the fridge, not go all soggy. Greens like collars, kale, and chard.
Make a thick dressing with spices and herbs. I do an olive oil-tahini-nutritional yeast dressing with garlic, cayenne pepper, and sometimes dill.
Throw in veggies: radishes, cucumber, carrots, peppers, zucchini.
Throw in protein: I'm vegan so I use chickpeas and marinated tofu, but you can add chicken or whatever. (I'd stay away from cheese...it doesn't add much nutritionally).
Top with hemp seeds or a sprinkle of flax, sunflower seeds, pumpkin seeds etc. and some citrus - satsumas or pieces of apple, dried cranberries, raisins.
If you really wanted to beef it up, cook up quinoa or couscous (cooks in 5 min) and add some of that to your salad.
THAT is a salad. It's got everything. Portion it out into tupperware containers or one big serving and pick at it throughout the day.
This is how i've been eating for the last week, with the exception of a banana and almond butter or apple and peanut butter in the morning because it is simply too freaking hot to eat too much. But when I do eat, I'd rather eat something like that than a limp romaine salad with a few tomatoes and balsamic dressing.
Maybe you could add some cool treats to your day. Watermelon is great, as is any refrigerated fruit and veggie to beat the heat. Smoothies are a nice cool drink, and you can always eat a loaded up salad that is chilled.
Fitness Minutes: (1,245)
2 7/6/13 12:07 P
I'm soooo glad I'm not the only one that this happens to. I am usually great at keeping hydrated but I am just not hungry when it's hot and humid. My trainer understands but she wants me to eat more because she doesn't want my body to go into fight or flight mode. I try but sometimes it just doesn't work, like yesterday. I only had a salad for lunch and that was it. I snacked on some crackers but I just didn't want to eat.
I'm right with you on not being hungry when it's hot and muggy out. That's when my body absolutely revolts at the idea of food.
The first thing that I do is make sure that I'm adequately hydrated. I sweat a lot, so find that I need 3 to 5 litres (12 to 20 cups) of fluid when it's really hot out. Since I don't feel like eating, I try to have some of that fluid as nourishing (meal replacement shakes, or fruit/veggie smoothies). I find them too "heavy" to have all at once when I'm hot, so I sip at them a little at a time throughout the day.
I also change my schedule of eating, and the types of foods I eat. When it's really hot, it's not unusual for me to have fish and lightly sautéed veggies for breakfast (don't mind cooking a bit before the main heat of the day), salads for lunch and late afternoon snack, and a really late dinner that is a bit heavier on the protein but still doesn't require much cooking. On the excruciatingly hot days, I skip the entire idea of "meals" and just nibble at things 100 calories or so at a time throughout the day. Anything much more than that will make me nauseated, so I just go with what my body tells me.
For me, this is the time of year for batch cooking meats. Any time the grill is fired up, I make sure to cook a variety of meats and veg. I like to have enough in the fridge to include in my salads and dinners for 2 or 3 days. If it's already cooked and sliced, then it's easy for me to just nibble at it. I put it in my tracker as a "meal", but each "meal" is consumed a little at a time over a 3 to 5 hour period!
I don't consider this so much to be "yo-yo eating" as it is listening to what your body is telling you. If you manage to get your nutritional bases covered, then I wouldn't worry about it being a bit lower in calories than what you would have in other seasons.
Good luck in getting through the heat as healthily as possible!
I am trying to figure out a way to get my body to not go into "Don't eat" mode when the temperature is 90 with 100% humidity. I have always eaten less in the summer because of the heat, but I am trying to lose weight in a consistent manner which means no more of this yo-yo eating.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.