Ah, Summer, the season of sunshine. While it’s a joyous time of year, it tends to be one of my most trigger-filled seasons. With longer days, extended weekends, and more opportunities to play with friends and family, finding my merry way back to my baseline every week can be tricky for me. Based on conversations with fellow Mojo friends and research, I learned that I am not alone!
With a little help from Laura A. Schmidt, PhD, MSW, MPH, a Professor of Health Policy in the School of Medicine at the University of California, San Francisco I’m going to share why this beloved season can actually be a challenge for maintaining our wellness goals and some summer tips to keep our waistlines and numbers from going on vacation.
Summer Sabotage: Weight Gain & Inflammation
While a time for relaxation, summer rhythms can unexpectedly lead to weight gain and increased inflammation…
Sedentary Sunbathing & Calorie Creep: Lying out at the beach burns minimal calories (similar to lying in bed). A person weighing 155 lbs burns ~80-100 calories per hour just existing.
Make sure to fill summer days with activities like:
- swimming (~350 calories)
- Frisbee (~136 calories)
- Walking on sand (~200-300+ calories)
- Mojo! (300-600+ cals)
Congrats, Dawn, in Virginia , and Regina, in New Mexico – and thanks for the inspiration.
Warm thanks to Jenn Tini and all our friends for helping us spread the word!
Don’t forget! Even if you have an active day, your calorie deficit is easily wiped out by mindless treats:
- A regular order of french fries can pack ~660 calories and 33g of fat.
- A single funnel cake can hit 700-1,000+ calories (with toppings).
- A typical soft-serve ice cream cone can be 220-330 calories per serving.
- A single piña colada contain ~380 calories,
Fat Overload = Inflammation Fuel:
- Sugar: Excessive sugar intake contributes to low-grade chronic inflammation, which can lead to insulin resistance and further weight gain.
- Unhealthy Fats: Saturated and trans fats found in fried foods like fries can “short-circuit” immune cells, which is linked to obesity, heart disease, and worsened conditions like arthritis.
Increased sweating depletes fluids. Our body often mistakes thirst for hunger. Reaching for a snack instead of water leads to unnecessary calorie intake and perpetuates dehydration. Instead, Hydrate Hydrate! Hydrate! The pause can often diffuse the impulsive urge for treats.
Erratic Sleep, Dysregulated Hormones:
Later bedtimes and disrupted summer schedules lead to inconsistent sleep. Even just a few hours less sleep can significantly impact these hormonal signals.
Poor sleep alters appetite-regulating hormones:
- Ghrelin (hunger hormone) increases.
- Leptin (satiety hormone) decreases.
Decide on your your food strategy as a group, before you go to the boardwalk. Being more mindful early on can gives you more resilience to resist temptation when the scent of french fries comes wafting in your direction.
Don’t ban summer delights; re-imagine them! Click here for 20 healthy and yummy summer recipes
Shift your mindset from “anything goes” to “mindful enjoyment
- Homemade “Nice” Creams: Blend frozen bananas with a splash of milk/nut milk and your favorite add-ins (cocoa powder, berries, a spoonful of peanut butter). Tastes like soft-serve, but without the added sugar and fat. (Avg. 100-150 calories vs. 220-330+).
- Air Fryer “Faux” Fries: Slice potatoes thinly, toss with a tiny bit of olive oil and seasoning, and air fry until crispy. Delicious, satisfying, and drastically lower in unhealthy fats and calories.
- Spritzer & Sangria Savvy: Wine Spritzers: 4 oz dry white wine + 4 oz sparkling water + fresh fruit slices (lemon, lime, berries). Roughly 80-100 calories.
- DIY Fruit-Infused Vodkas/Gins: Soften fresh berries or herbs in spirits, then mix with soda water. No added sugars.
- “Mocktail Masterpiece”: Create elaborate mocktails with sparkling water, fresh fruit juices (in moderation), muddled herbs (mint, basil), and fun garnishes. Visually appealing, refreshing, and calorie-free.
- The “One-Bite Rule”: When faced with a tempting dessert, commit to just one small, mindful bite. Savor the flavor, then move on. It satisfies the craving without the calorie bomb.
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