Weight gain is a souvenir no one wants to bring back home. Most summer gateways center around food and indulging, which can have major consequences once you get back home. 61% of American adults, in a recent study, gained weight while on vacation. Some gained as much as 7 pounds due to higher calorie intake, especially from alcohol. The average weight gain was 0.7 pounds, which is not too shocking, however the weight tended to stay on after they returned home.
Weight creep is when people gain small amounts of weight over a long period of time. What might not seem like too much weight gain over vacation can add up after several years. Unless you weigh yourself regularly people don’t realize subtle weight gain is happening. Follow these tips to keep your weight stable while on vacation:
· Weigh yourself before and after vacation
· Plan physical activities and exercise during your trip
· Pack healthy snacks and sandwiches in a cooler for road trips
· Don’t load up at breakfast, instead set the tone for the rest of the day by practicing portion control
· Pick healthy menu items at restaurants such as baked poultry, fish, salads, and vegetable based dishes
· Treat yourself in moderation, and not every day
· Enjoy small portions and eat slowly
· Order wisely from the bar, fruity drinks can have over 500 calories. Stick with wine, light beer, white wine spritzers, vodka soda, and champagne.
Healthy Summer BBQ Tofu Burgers
260 calories per serving
1/4 cup thinly sliced onions
1 14-ounce package extra-firm tofu, drained
1 tbs olive oil
1/2 cup barbecue sauce
1 1/2 cups coleslaw mix
2 tbs low-fat mayonnaise
2 tsp red wine vinegar
1/4 tsp garlic powder
Freshly ground pepper to taste
4 whole wheat hamburger buns, toasted
4 dill pickle slices
Place onions in a small bowl, cover with cold water and set aside.
Stand tofu on its long narrow side. Cut lengthwise into 4 rectangular slabs, about 1/2” thick. Heat oil in a large skillet over medium heat. Add tofu slabs and cook about 4 minutes each side until browned.
Reduce heat to low and add barbecue sauce over the tofu. Cover and cook 3 minutes longer.
Meanwhile combine coleslaw, mayonnaise, vinegar, garlic powder, and pepper in a medium bowl. Drain the onion.
To assemble sandwiches place 1/3 cup coleslaw mixture on each bun and top with tofu slab, one pickle slice, and a few onion slices.