Offseason and Summer Eating
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
It’s finally Summer! For a lot of wrestlers who may be done for the Season, this could raise the question: how do I eat healthy to keep my weight at a reasonable and achievable number for next Season? With Vacations, BBQs and Graduation parties, it’s tempting to overindulge. The dilemma is, however, the more you gain, the more you must lose once the season approaches.
There are many ways that you can enjoy BBQs and other festivities without the consequences of weight gain. Portion control is very important. It’s true, you can have your cake and eat it too (just don’t eat the whole cake); portion sizes are the key to enjoying Summer without the regret. There are a few tricks to help resist all the goodies that come with these festivities. One good tip is to eat a healthy snack before going to the event. This will fill you up a bit and help avoid overindulging on the not so healthy foods. Another tip is drinking a big glass of water when you arrive. This not only keeps you hydrated during these summer temperatures but fills you up a bit and thus you may eat less.
Limit carbohydrates. With less intensive workouts during the offseason, the need for Carbohydrates for fuel aren’t as important with the lazy days of Summer. Focus on increasing protein and focusing on small portions of healthy carbohydrates such as fruit, whole grains and beans. Protein and good fats, such as avocados and nuts, have staying power, which means they keep you fuller, longer.
Eat intuitively. Intuitive eating is an interesting and increasingly popular concept. It’s a mindful way of eating that involves eliminating stress and boredom eating. It focuses on evaluating if you really are hungry when you reach out and open the refrigerator, or if it’s stress from a busy day. Intuitive eating also focuses on eating slow and recognizing when you are full, thus avoids extra eating beyond fullness. If this way of eating seems like it may work for you, try researching more about it; it truly is a non-diet approach way of eating that results in weight control as you tend to eat less.
Summer is a special time of the year; it’s the end of a lot of hard work and time for rest and relaxation. It’s also a time to celebrate and gather with family and friends. It’s possible to enjoy the foods and festivities of Summer without the Fall regret. Focus on portions, limit foods that may contribute to unwanted gain, and lastly be mindful about what you are eating to avoid unnecessary calories. –Janet Foster, RD, LD