A Nutritionist's Guide to Navigating the Summer Holidays

I love the summer holidays, but the chance to break free from the normal routine of frantic dashes between the school gates and work brings with it lots of challenges. Many of my clients go into a bit of a panic as their big summer holiday approaches, rather like they do at Christmas.

When it comes to healthy eating, the strategies for coping with both – and for that I mean not undoing all your previous good work – are very similar. The key is to have a plan and to be really clear on what matters to you most. Here’s my take on how to survive the summer without putting on a pound.

Be Really Clear on What Matters Most

Many people have it that summer inevitably leads to weight gain. Having children off school means juggling work commitments with potentially less regular childcare. A summer holiday (home or abroad) may be looming, or perhaps an endless stream of picnics, barbecues or summer parties with friends.

You might find that, in the face of so many circumstances that might derail all your good intentions, you feel like giving up and just letting summer run its course then dealing with the fallout later. There’s nothing wrong with that, of course. But if you want to make the transition back to ‘normal’ in September without recriminations and regrets, keeping some control over how you spend your summer will be helpful.

The key to this is to consider what really matters to you most – and focus on doing that. `Here's what some of my clients have said when I ask that question,

"What I love most about summer holidays is the freedom of not having a specific schedule. I can wear what I like, catch up on sleep, read a few of those books I've been promising myself all year. I want a great suntan, I love seeing my hair bleach in the sun, I get to spend quality time with my partner, and have someone else do the cooking!"

"When I look back on my summer, I want to feel I've made the most of the time off. That I feel really rested and recharged, that I've laughed every day, and that I've enjoyed special family moments."

"I don't like looking back and regretting things I've done - like the ice creams and all-you-can-eat buffet, which means I'm having to start over again when the kids go back to school. By the end of the holidays I want to feel happy - not totally frazzled - by the time the children go back to school."

Now think about what your best ever summer would look like, ask yourself -

• What do I love the most about summer?

• For me, summer is incomplete without...

• When I look back on summer I want to feel...

• And I don't want to feel...

• When I go on holiday the most important things for me are...

• I will know I've had a great summer if... (i.e. how do measure it?)

Summer Action Plan

How about you choose a goal over the summer to keep moving forward in your health or weight loss journey? It doesn’t have to be a big one. It could just be to ensure you move yourself every day; take the stairs where you can, go for a walk with family, swim a certain number of lengths in the pool each day.

Accept that trying to diet right now won't work, so set a maintenance goal instead. This is much more realistic and it is achievable, even at this time of year. It will also give you the freedom to enjoy yourself without feeling deprived, or that you’ve failed, which in turn means you’re more likely to rebel (and this is code for heading straight for the pudding at every meal without a second glance).

Watch your portion sizes. Especially when it comes to fast-release carbs like white potatoes, pastry, breaded items, cakes, biscuits and other sweet things. I’m not saying don’t have them, just go easy - be sensible.

Always have a plan. I’m not for a minute suggesting you need to over-plan your holiday, but before you go, think about what you could realistically have for breakfast. Hotel buffets are the perfect place for yoghurt and fruit with nuts and seeds, and there’s often an egg bar (whatever they might call it), where you can have an omelette made to your liking. You still eat a satisfying breakfast, but to limit weight gain, step away from the croissants, muffins and pastries. A simple salad is just the job for lunch, or even a meat and cheese platter. The golden rule whatever the meal is to enjoy your food but limit the amount of starchy carbs (the bread, pasta, pizza and chips) you put on your plate.

Celebrate salad - yes, I did say 'celebrate salad'. There’s something about salad abroad that makes it better than eating it in your own home. Believe it or not, I never used to eat salad, until I went to Turkey. The tomatoes were so sweet, and the figs were absolutely delicious - so try different things. Kebabs and salad = gold star. Greek salad = big tick. You get the drift. Ideally, you’ll want most of your plate to be leafy salad, vegetables and about a quarter to be some kind of protein (chicken, meat, fish, lentils, chickpeas/hummus, and so on).

Eat a little snack before you go out for your evening meal. Alcohol is essentially sugar, which spikes your blood sugar, leading to weight gain and snacking. It is, however, a holiday essential for many. The key to not letting alcohol undo your good work is to have a little something with protein before you go out. Try something like a little cottage cheese or unsweetened nut butter on an oatcake (if you can find them) or even a small handful of nuts. The protein will help offset the sugar in the alcohol.

Could you have a no-alcohol day? Even without full-sugar mixers, alcohol is empty calories and lowers your resistance to snacks and nibbles. Try to give your liver a day off every week and limit the damage you do the rest of the time by choosing drinks wisely.

Summer Drinks Ideas

Summer parties are often filled with sweet, alcoholic drinks that can lead to weight gain and unbalance your blood sugar levels. It’s not always easy to know what to drink instead without feeling deprived. I’ve got a few delicious and refreshing alternatives for you to try.

Strawberry Lemonade - Serves 8

- 2 litres water

- 8 lemons, squeezed (around 280 ml)

- 1/2 -3/4 tsp liquid stevia (try NuNaturals) 250g strawberries, sliced

In a large jug combine water, lemon juice and stevia. Simply stir in sliced strawberries and serve over ice.

Cucumber, Mint + Lemon Fizz - Serves 6

- 1.5 ltr sparkling water

- half a cucumber, sliced

- 10 mint leaves

- 1 lemon, sliced

Put all the ingredients in a large jug, chill and serve.

Garden Sour - Serves 2

- 50ml Seedlip Garden

- Cloudy apple juice

- 35ml lemon juice

- 15ml cider vinegar

- 5ml sprig of rosemary & thyme

Seedlip is a premium distilled non-alcoholic drink. The price may make you wince (it’s no cheaper than buying alcoholic spirits) but it’s really popular and making an appearance in all the top bars.

Sparkling Kombucha

Kombucha is a healthy alternative to sparkling soft drinks known for being full of naturally-occurring vitamins, acids, and beneficial bacteria. You can, of course, make your own but why not buy it ready-made before you invest your own time in making it? I like Equinox Kombucha.

Alcoholic Drinks

Most alcoholic drinks are full of sugar, making them a surefire way to unbalance your blood sugar levels, which may in turn lead to weight gain and cravings. But summer holidays are summer holidays, and many associate this with drinks in the evening.

If the drinks are going to happen anyway, it’s worth looking at how to mitigate the situation. The best drinks are those containing the least amount of sugar – dry white wine, dry champagne or other sparkling wines like prosecco. If you’re a fan of gin or vodka and tonic, try having a less sweet version by using soda water or sparkling water and a dash of fresh lime. Sweet cocktails made with fruit juice or sugar, and spirits with sugary mixers are best avoided.

Ice Cream

If you’re going to have an ice cream (and, let’s face it, whoever heard of a holiday without one), it’s best to have one after your lunch, when the good you’ve had a protein-based meal that can offset the sugar in the ice cream.

Think of it as a see-saw. Ice cream on its own means blood sugar shoots up. Ice cream as your pudding has less of an effect. The protein you eat at lunch or dinner can help bring the see-saw horizontal again.

Don't Forget Your Self-care

Looking after your emotional well-being by doing fun things you genuinely enjoy will help you feel happier and more able to deal with life generally. When you are happier, it is easier to focus on what is important to you and on your ultimate goal of feeling fabulous. Being on holiday gives you more opportunity to practise what works for you – a little reading, a little tennis, a bit of swimming.

Try to find 3 things to do every day just for you and, importantly, just because they make you feel happy in the moment. Having the discipline to start this routine on holiday can give you an insight into how it might work for you when you return.

But Most Importantly, Be Gentle on Yourself

Holidays are supposed to be fun. If you do happen to overindulge, enjoy it in the moment but get right back on track afterwards. Tomorrow is always a second chance!

September Reset Programme for Women - 2024

In September I am launching my brand new September Reset group programme for women and I'd love you to join us.

All of the recipes are carefully put together for the needs of women - yes, this means it takes our hormones into account, the majority of diet plans don't. So, if you would like to lose some weight (especially that stubborn bit around the middle) and enjoy a reset for your mind and body this is perfect for you.

Here's what's included:

- 4-weeks of delicious, nutritious & flexible printable menu plans and recipes

- Weekly live nutrition + mindset coaching on the key subjects important to women's health

- Live Q&A sessions to ensure you get the most from the programme

- Accountability and support throughout in our private online group with like-minded women

- Live food demonstrations

- Guest experts

- VIP upgrades available including 1-1 with Donna, health screening, etc - ask for more details

£ 175 for 4 weeks - Early Bird Discount 2 for 1

VIP Package available - bespoke depending upon your needs

Click the link below to join the waitlist for more details when the doors open, including the Early Bird Discount. https://bit.ly/Sept_Reset_2024

Remember, it's not too late to finish 2024 stronger and fitter - both physically and mentally.