What’s With Weekends?

It’s a typical Saturday: You woke up with the kids and had a decent breakfast – a bagel with butter – ok, you had something to eat – and as your kids headed out to hang out with their neighbours and Dad, you headed out to do the groceries, make some returns, head to Ikea, return the books at the library, and then, oh yes, pick up that toy for the birthday party your son has tomorrow. It’s now 2:30 in the afternoon, it’s hot outside, and while waiting in line to pay for the toy, you realize you haven’t eaten since 7:50 AM this morning. Low and behold, there is the chocolate Bounty bar staring you in the face. And not only that! There’s the Skittles, Bubble Gum, Sour Patch Kids, Smart Popcorn, Chips and chocolate covered almonds….at least there are almonds! You grab the Bounty bar and eat it while you wait in line to pay for your order (and the chocolate bar), which has now become your lunch, snack, and energy boost for the day.

Does this sound like your typical Saturday? Life is busy! I get it, and weekends tend to be the days we cram so much into the hours that make up each day, all while trying to get outside and enjoy the sun a bit. I hear time and time again from my clients that they do so well with their eating and fitness plans during the week and then that goes down the drain on the weekends – and when Monday hits, “I feel like crap”! I’m not here expecting anyone to stay in and make sure you have time to make meals and snacks during the weekends too, but if we can prioritize our weeks so well, why do we not give the TLC on Saturday and Sunday too?

There are a number of healthy go-to convenience options when you’re out and about, but really, at 2:30 when your day just looked like that and you’re unfocused, hangry and just saying, “why is this line up so darn long”, healthy is probably the furthest thing from your mind.

So why not make a commitment to yourself this summer to choose good quality nutrition on weekends when you’re out and about or hitting up that road trip. And guess what? An ice cream as a treat is O.K. to enjoy with your kids too on special occasion. Do a little planning ahead by either knowing where you’re going and what options may be around you to grab for lunch, or stock your fridge and freezer with healthy snacks that you can grab on your way out the door. Throw down some peanut butter and a banana into a wrap, or check out my latest posts on some great go-to snacks, whether you need to choose dairy-free, peanut-free, or just need some fresh ideas. Make sure you have a protein, a carb and a healthy fat to stay well fueled, satisfied and support your mental alertness.

Are you still a little hazy on what really constitutes a snack or a treat? It can be confusing when package labels dictate that something is “healthy” when in reality it can be loaded with crap and way too many ingredients for your tongue to pronounce. Listen in to Drew’s and my latest podcast to be in the know, and check out Cara Rosenbloom’s fantastic article on deciphering the difference between a snack and a treat.

Going on a road trip? Spring and summer are filled with adventures, boating or cottage living. You can still enjoy meals, whether you make them at home or venture out. I love this post from Abbey Sharp who put together some great tips and snack ideas to keep you satisfied in between adventures on your road trip to keep you nourished and able to pay attention to the GPS map!

Finally, my Go-To’s! I cannot tell you how many times I have to scramble to put together a quick lunch or dinner in between meetings, clients, or teaching fitness classes. Balance and high quality nutrients is key. Check out my go-to’s and make your own list of 5 Go-To’s to post on your fridge so that you don’t come home on an empty stomach to open the fridge and spend 45 seconds in the fridge stair waiting for that meal idea to pop out at you before you dig your hand in a bag of chips or cookies! Let your list pop out at you first thing and make the decision – sweet or savoury.

And don’t forget to enjoy! Life is for living…..yes there is a ton of crap food out there and we, as dietitians just want you to be in the know while keeping your engine rolling as best as you can.

Some of My go-to’s:

• Tuna salad – Mixed greens + Canned tuna + Feta cheese + Cucumber + Tomato + Small handful of Mary’s Crackers
• Tuna melt – 2 Rice cakes or Half Silver Hills Bagel + Canned Tuna + Shredded Cheese + Tomato and cucumber salad (with olive oil and oregano)
• Mexican Style Eggs – Toast + Spinach + Eggs + Plain Yogurt + Salsa + Avocado
• 2 Toast Pick-Me-Ups:
• Toast + Ricotta + Avocado + Tomato Slices
• Toast + Ricotta + Peach slices + Cinnamon

Bon Appetit!