How To Keep Healthy While On A Hot Holiday

Are you looking to enjoy a warmer holiday season this December?  If you are, then you’ll also want to know how to stay healthy while on holiday and enjoying balmy days. Hot days and warm nights are the ideal settings for enjoying the outdoor-focused lifestyles that give us so many more opportunities to be physically active and to unleash our sociable natures. But along with higher temperatures and the whirl of end-of-year parties, festive celebrations and holiday get-togethers come shifts in our eating habits, and the risk of over-indulging.

A Healthy Eating Plan for a Hot Holiday

Registered Dietitians, Retha Harmse and Faaizah Laher, spokespeople for the Association for Dietetics in South Africa (ADSA) share their top tips for staying healthier over hotter holidays.

Go lighter and fresher, as well as nutrient-dense

Both Faaizah and Retha emphasize that summer brings increased opportunities to make healthy eating choices and stay focused on healthy, balanced meals.

Eat more fresh foods

Begin including far more salad dishes and salad or vegetable based light meals. You may even favor fruit and yogurt smoothies over hot breakfasts, and to opt for lighter sweet treats and desserts. This makes it easier to include a wide range of fresh produce across the color spectrum in light, but nutrient dense meals.

Retha says: “It’s normal for appetite to decrease in hot weather, but you need to focus on nutrient-dense foods to ensure you’re meeting your nutritional needs even if you’re eating less.

Eat seasonally

Luckily, summer offers an abundance of fresh fruits and vegetables. Seasonal produce is at its peak flavour and nutritional value. It’s a great time to experiment with recipes that highlight summer produce, like gazpacho with fresh tomatoes, delicious salads with lots of crisp greens or berry parfaits with yogurt.”

Balancing nourishment and indulgence in the summer

Year-end and the December holiday period is a busy time for socializing, and it can be challenging to stick to healthy eating regimes. Typically, there’s an increase in going to parties, eating out, barbequing and picnicking, as well as the festive season traditions that tend to involve big meals and rich foods.

Faaizah says, “I love the buzz of year-end, when school is finally over, the days get longer, and eats become easier to prep. I also love the flurry of invites before we leave for the holidays.”

Here are 4 easy tips to stay on track during this busy social season

1. Plan ahead – Faauzah recommends planning the day or week ahead if you know you are invited out. Plan your meals for that week or day to include lighter, more nutrient dense foods. This will ensure you are not overly hungry when faced with all the party food.
2. Enjoy a pre-event snack – It’s a good idea to eat a small, balanced snack 30 minutes to an hour before the party starts. Make sure your snack has a protein, carbohydrate, a vegetable, and a fat. An example of this is hummus, pita, cucumbers, and avocado.
3. Making mindful pairs – Faauzah advises balancing and pairing lighter sides with smaller portions of richer mains. For example, pair a generous portion of roast vegetables or a green salad with a moderate portion of rich meat. Or, if you have your heart set on trying that creamy potato bake, choose a lean meat and lots of colorful salad to go with it.
4. Make one trip – Faauzah suggests visiting the party spread or buffet table only once. Dish up a small portion of all the foods you like, and try not to go back for seconds. Eating slowly and being mindful about savoring the foods on your plate will enhance your satiety and reduce the temptation to have some more just because it is tasty.

Longevity’s  tip: Limit your alcohol intake. Opt for zero alcohol beverages or mock tales. Your waist and health will thank you for it.

Guilt free

Retha also advises that we pick our indulgences thoughtfully, while allowing for flexibility and avoiding all-or-nothing thinking,

“It is important to be kind to ourselves and optimize on our enjoyment of holiday socializing. One indulgent meal won’t derail your overall healthy lifestyle. Enjoy it and return to your regular habits afterward. Decide which treats you really love and skip those that are less critical to you. Also allow yourself to enjoy special foods without guilt. This can prevent you from getting into a cycle of restriction and overindulgence.”

Managing your hydration on hot summer days

One of the biggest nutritional challenges over the holiday period is adequate hydration. The combination of increased physical activity and higher temperatures means that we sweat more, losing not just fluid but electrolytes as well.

“Staying well-hydrated in the heat  is essential to keep you feeling your best.” says Retha. “While the common recommendation is eight glasses of plain water a day, your needs might be higher in the summer. Listen to your body’s signals and adjust accordingly. There are many smartphone apps that can help track your daily water intake and send reminders.”

Practical tips for hydration 

Retha’s practical tips for hydration include:

1. Make water more appealing by infusing it with natural flavor. Add slices of citrus fruits, berries, cucumber, or fresh herbs like mint to your water for a subtle flavor boost.
2. Enjoy iced herbal, fruit and flavored teas as a refreshing way to increase fluid intake without added sugars or caffeine.
3. Be mindful of dehydrating drinks by limiting alcohol and caffeine, which can have diuretic effects, leading to increased fluid loss. If you do consume them, then balance that out with extra water.
4. Hydrate around physical activity, by drinking water about 30 minutes before being active; taking regular sips of water during exercise, especially if you’re active for more than an hour; and replenishing fluids after exercising by drinking water or a natural electrolyte drink.
5. Enjoy hydrating fruits and vegetables as snacks such as watermelon, honeydew melon, peaches, nectarines, celery, and cucumber sticks.
6. Monitor your hydration signs by keeping a check on urine colour. Light-colored urine typically indicates good hydration, while darker urine can be a sign to drink more fluids. Be aware of signs like dry mouth, fatigue, headaches or dizziness, which may indicate dehydration.

Overall, you will get the most out of a hot holiday season by focusing holistically on your well-being, and not just food. Getting plenty of exercise, sleeping well, and keeping focused on the quality of our social connections are all integral aspects of maintaining a healthy lifestyle while enjoying the summer to its fullest.

Retha has shared her favorite classic gazpacho recipe for those warm days.

Retha’s Classic Hot Holiday Gazpacho Recipe

Ingredients:

• 6 ripe tomatoes, cored and roughly chopped
• A large cucumber, peeled and chopped
• 1 red pepper, seeded and chopped
• A green pepper, seeded and chopped
• 1 small red onion, chopped
• 2 cloves garlic, minced
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons red wine or sherry vinegar
• 1 teaspoon salt, or to taste
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon ground cumin (optional, for extra depth)
• A pinch of cayenne pepper (optional, for a bit of heat)
• 2 cups cold water (or low sodium tomato juice to adjust consistency)
• Fresh basil or parsley, for garnish

Instructions:

1. Prepare the vegetables:

• In a large bowl, combine the chopped tomatoes, cucumber, red and green peppers, red onion, and minced garlic.

2. Blend the soup:

• Working in batches, if necessary, add the vegetable mixture to a blender or food processor.
• Add the olive oil and vinegar.
• Blend until you reach your desired consistency—some prefer a smooth soup, while others like it a bit chunky.

3. Season and adjust consistency:

• Pour the blended mixture back into the bowl.
• Stir in the salt, black pepper, cumin, and cayenne pepper if using.
• Add tomato juice or cold water to achieve your preferred thickness.

4. Chill the gazpacho:

• Cover the bowl with plastic wrap and refrigerate for at least 2 hours. Chilling allows the flavours to meld and the soup to become refreshing.

5. Serve:

• Before serving, taste and adjust the seasoning if needed.
• Pour the gazpacho into chilled bowls or glasses.
• Garnish with fresh basil or parsley leaves.
• Drizzle a little extra olive oil on top if desired.

Optional toppings:

• Diced avocado for creaminess
• Croutons for crunch
• Diced cucumber or bell peppers for extra texture
• A dollop of sour cream or Greek yogurt

Tips:

• Use ripe tomatoes: The quality of your tomatoes greatly affects the flavor. Vine-ripened or heirloom tomatoes are excellent choices.
• Customize to taste: Feel free to adjust the vegetables and seasonings. For instance, adding a small jalapeño can spice things up.
• Make ahead: Gazpacho tastes even better the next day after the flavors have fully developed.

Enjoy your homemade gazpacho!

MAIN IMAGE CREDIT:Photo by Maarten van den Heuvel on Unsplash