Healthy Summer Eating Habits: How To Enjoy Summer Without Overeating Sugary Treats
#SugarBalancedLiving
Today we’re going to explore effective ways to protect your body from sugar and maintain a healthy lifestyle throughout the summer (- and I don’t mean crashing dieting for the beach!) Discover tips for healthy eating, strategies to avoid sugar cravings, and the importance of reducing your sugar intake. Let's dive into the world of healthy summer living and embrace a season of nourishment and vitality!
Summer is a season filled with sunny days, outdoor activities, and refreshing treats, but it also comes with its own set of health challenges and triggers leading towards poor decision making in what we’re consuming. Just think:
Vacations
Travel
Road trips
BBQs and pool parties
Kids out of the school
And in general more unpredictability
And not forgetting the temptation to indulge in cooling sugary treats that we secretly always want when it’s summer because we have a happy association with it. They’re kind of like our go-to foods and treats for the season right?!
On top pf that as the temperatures rise, so does the risk of certain health issues, such as dehydration, insomnia, skin damage, bloating, and weight gain all of which put a big damper on our summer fun.
However, you don't have to sacrifice the fun and deliciousness that summer brings to stay healthy… and I don’t know about you, but I definitely don’t want to be overthinking and stressing about my diet for the entire season! I just want to be able to do my thing, get up and go, enjoy my summer without the nutritional mental aerobics.
So in this article, we will explore how you can prepare your body to beat common summer ailments and maintain a balanced sugar intake.
So, how can we tackle these challenges head-on? The key lies in understanding the common factor that links most summer health issues: sugar. Yes, sugar plays a significant role in our summer well-being.
Excessive sugar consumption can contribute to long-term damage to the skin, constant cravings (which means too many trips to the dessert table), low energy and a weakened immune system (not good for summer fun), bloating, and weight gain (which are no good for hot weather style), insomnia, and the list goes on!
While sweet treats and barbecued foods are synonymous with summer enjoyment, it's crucial to protect ourselves from the harmful effects of excessive sugar consumption to fully savor the delights of the season.
Sugar's connection to our immune system is a significant factor in wreaking our summer health. A weakened immunity raises the risk of infections and diseases like the flu, gastrointestinal issues, and the common cold, which might ruin your summer plans such as outdoor activities, vacations, and social gatherings (which all further increase the risk of exposure to various pathogens). Additionally, your body is also more vulnerable to illnesses brought on by the heat when your immune system is weak.
Lastly, a healthy immune system is essential for overall well-being because it promotes recovery and energy. You might have a prolonged illness, take longer to recover, and experience less energy if your immune system is compromised, which can limit your capacity to fully take advantage of the summer's activities and adventures.
How Does Sugar Weaken Our Immunity?
Excessive sugar weakens our immune system, impairing the effectiveness of immune cells that would normally fight off bacteria. After consuming sugary foods or drinks, such as a cone of ice cream or a cold soda, the immune system's response is hindered for several hours, leaving us vulnerable to bacterial infections. It takes approximately 24 hours for our body to fully recover from sugar-induced immune suppression.
When we eat a lot of sugar, it can also disrupt the balance of bacteria in the gut, which can lead to inflammation and other problems that can weaken the immune system. Therefore, leaving us susceptible to ruined summer plans.
Sugar’s Role in Insulin Resistance, Weight Gain, and Mood Swings:
Moreover, sugar's role in insulin resistance, weight gain, and mood swings cannot be ignored. When we consume excessive amounts of sugar, our body constantly releases insulin to move the sugar into our cells. Over time, this can lead to insulin resistance and other health issues, including diabetes. Additionally, sugar can negatively impact our psychological well-being, causing mood swings, fatigue, and mental fog. This, in turn, leads to stress and a greater inclination towards seeking comfort in sugary foods, further exacerbating the problem. Unfortunately, psychological stress weakens our immune system, creating a vicious cycle of compromised health.
The weakened immunity caused by excessive sugar consumption also contributes to chronic and acute seasonal insomnia, fatigue, travel sickness, tiredness, and lethargy, as mentioned earlier. Moreover, sugar can promote systemic inflammation, leading to joint pain, headaches, illness, fatigue, and even organ distress and diabetes.
Although reducing sugar consumption does not guarantee complete immunity against summer illnesses, it significantly increases our chances of prevention and expedites recovery if we do fall ill.
Curbing sugar consumption doesn’t necessarily guarantee you’ll feel great all summer long, but your odds at prevention and feeling good are much higher. So… how do you keep protected from sugar this summer!?
To get the most out of your summer fun and still have a healthy vibrant body this warm season, we need to navigate and moderate in order to enjoy the summer to the fullest while maintaining a healthy, bright body. You don't have to completely give up sweets, it’s about moderation so don't panic! I'll make sure you know everything you need to know. It's nothing terrifying or difficult.
Let's start by looking at some secret locations where a lot of sugar hides away during this season.
The fact that most individuals consume excessive amounts of sugar without recognizing it, especially during the summer, is a major concern. They would never have imagined that some summertime fare and beverages might be loaded with sugar. After that, I'll explain how to handle sugar consumption (and whether you need to fully stop) and how to naturally control your food intake.
Before I get started, I have a question for you to ask yourself… are you ready to make this summer your healthiest one yet?
If you are, I want to let you know about my free in-depth, value packed training and walk-through of the exact map of breaking your junk-food and sugar cravings for good with accompanying deep dive eBook –it even comes with homework to help you apply what you learn. Best part- you can assess immediately so there’s nothing stopping you from getting started.
I promise you, it’s your secret to the healthiest, happiest, and most balanced summer ever.
And hey, look. I know that you’ve probably got looped into thinking you’ll start tackling your negative food obsessions on January 1st or “on Monday” or “once the kids go back to school,” or “once things settle down so you can really focus.”
But honestly when is the perfect time ever going to happen?! Life is hectic, busy, chaotic and definitely not slowing down anytime soon.
So let’s get you to point where you’re able to TRUST YOURSELF in any food situation anytime, to not overeat, not binge. Just … eat healthfully, normally. Just click here and get the training you need and deserve.
How To Protect Your Body From Sugar This Summer: Summer Foods and Drinks That Can Contain A Ton Of Sugar!
Back to summer food! Summer foods with lots of hidden sugar - let’s get busting!
1. Fruit Popsicles 🍧
Many people think that opting for a fruit pop would be a healthier choice. After all, it's just fruit, right? Well, that's not always the case. Some store-bought fruit popsicles, like the red, white, and blue pops or Firecrackers, may seem like they have low sugar content, but it's actually all from corn syrup, high fructose corn syrup, and refined sugar.
Since the glucose and fructose in those syrups are not chemically bonded to one another (unlike in cane sugar), they have an even worse impact on metabolic health and weight control than sugar itself does. Because fructose is processed in the liver rather than the bloodstream like glucose, consuming too much of it has special health hazards.
What to do: The best option is to make your own homemade popsicles using fresh fruit. That way, you know exactly what ingredients are going into them. I have an awesome sugar-free berry popsicle recipe on my blog that you can try!
I named them ‘Power Pops’, because they are so good for you too! Check out the recipe here and you’ll also find a printable version of the recipe in my 7 Sugar-Free Summer Ready Recipes Guide, which has all my fave tried and tested alternative actually healthy summer foods to the hidden sugar and calorie foods I’m covering in this blog post.
2. Frozen Yogurt 🍦
Frozen yogurt is often marketed as a healthier alternative to ice cream, but don't be fooled by the hype. Most frozen yogurt is still highly processed and sugary. While it may be nonfat or low in fat, the calorie and sugar content can add up quickly. Also, many frozen yogurt brands contain genetically engineered corn syrup and other processed sugars.
What to do: Instead of indulging in frozen yogurt, opt for plain yogurt and add some fresh fruit to it. Instead of fro-yo, opt for plain yogurt and add some fresh fruit from the fruit salad. Or for a treat just indulge in a small scoop of ice cream and fruit.
3. Barbecue Sauce 🍖
Summer barbecues are a staple, but barbecue sauce is loaded with sugar. Just 2 tablespoons of barbecue sauce can contain around 14 grams of sugar. That's over 3 teaspoons! Even if you choose a sauce with less added sugar, it's still quite sugary, so be mindful of your portion size.
What to do: To avoid the sugar overload, make your own sugar-free barbecue sauce and bring it to the party. You can find a great sweet and tangy barbecue sauce recipe in my FREE 7 Sugar-Free Summer Ready Recipes Guide.
4. Summer Bread Rolls 🍞
Bread rolls... we all love a good old bread roll! Especially in the summer, who doesn't love to bake up a tray or buy a delicious freshly baked bread roll for summer sandwiches?
The problem is, many bread rolls can be packed with sugar. Some breads are sweetened with refined white sugar or even corn syrup. Even gluten-free breads often contain sugar as a main ingredient. And don't assume that organic breads are immune from added sugars either!
What to do: Read the label carefully and find bread rolls that are sugar-free or consider making your own. You can experiment with recipes like King Arthur Flour's Crusty European Style Hard Rolls Recipe, which is sugar-free and delicious.
5. Sugar in Marinades 🥩
Whether you're a vegetarian, vegan, or omnivore, I'm sure you've used or eaten marinades before during summer cookouts, whether it's for chicken or veggies.
Here's the thing: while salt and oil are the basic ingredients of any marinade, many people add soy sauce or sugar for added flavor. Adding a sweetener to the marinade means you could be consuming hidden sugar along with your marinated foods.
Marinades with sugar can include ingredients like ketchup, honey, agave, barbecue sauce, molasses, or even soft drinks. These additives contribute to excessive amounts of hidden sugar in your meal.
What to do: Instead of using marinades with added sugar, opt for plain cooked meat options, shrimp, or simply grilled veggies. And don't worry, if you're looking for flavorful marinades without added sugar, you can find some delicious recipes in my FREE 7 Sugar-Free Summer Ready Recipes Guide.
6. Dressings and Dips with Hidden Sugar 🥗
You might not think of pouring corn syrup or cane juice onto a bowl of crisp summer greens, but you could be doing just that! Many salad dressings and dips are loaded with sweeteners, including various forms of sugar. Low-fat dressings are often packed with sugar to compensate for the loss of fat and provide flavor.
All this added sugar can sabotage the health benefits of your summer salads. For example, Kraft Lite Catalina Dressing contains 8 grams of sugar in just 2 tablespoons!
What to do: You can buy a simple no-sugar-added vinaigrette or make your own sugar-free dressing. In my free guide, I have four fantastic sugar-free dip recipes and a favorite dressing recipe for you to explore.
7. Is Corn a Healthy Summer Food? 🌽
Corn isn’t necessarily unhealthy; it actually contains a lot of fiber. However, it contains a lot of starch, which raises blood sugar levels and makes it a hidden sugar snack. For those of you trying to lose weight, excessive maize consumption has been shown to occasionally halt weight loss.
What to do: Look for corn with a ‘non-GMO’ label and eat it in moderation. Or enjoy a sweet and savory side instead of corn on the cob with my healthy Mozzarella Watermelon Skewers with a Lime Drizzle, yum! This recipe is included in my FREE guide of course!
8. Sugar Content in Iced Tea 🍹
Iced tea is a popular choice to beat the summer heat! However, not all iced teas are created equal when it comes to sugar content. Commercial iced teas and homemade recipes can often contain a significant amount of sugar. In fact, a 12-ounce (340 ml) serving can have around 30 grams of sugar.
What to do: Instead of sugary iced tea, opt for regular tea and ask for ice without any added sweetener. Look for iced teas that don't have any added sugars or syrups or try making your own. In my FREE guide, I share my favorite sugar-free iced tea recipe that's both refreshing and hydrating.
How to Moderate Your Eating and Boost Your Immunity When Consuming Sugar 💪
Now that we've familiarized ourselves with the list of sneaky sugar-packed autumn foods, it's time to learn more about our everyday nutritional choices so that we can make healthier options, particularly in the heat. I know you might be worried about the foods you might miss out on, but I want to reassure you that there are still plenty of summertime delicacies to be enjoyed. The secret is to maintain balance in your diet and practice moderation.
Tips and Tricks for Better Eating to Protect Your Body from Sugar:
1. Plan Your Treat Consumption
First and foremost, schedule your treat consumption and avoid binge eating. If you desire frequent treats, try opting for smaller portions, like a small popsicle or sharing an ice cream cone with a friend.
On days when you indulge in a significant treat, plan the rest of your meals around it. To support your immune system, it's important to nourish your body with foods that compensate for the potential loss of immunity-boosting bacteria caused by sugar consumption.
Embrace mindful eating and choose lighter, nourishing meals. Here are some ideas:
Prioritize seasonal produce: Make the most of the bountiful summer produce, such as fresh tomatoes, leafy greens, and vibrant herbs. Incorporate them into salads, side dishes, or main courses to add flavor and nutrients.
Choose lean protein options like grilled chicken, fish, or plant-based alternatives. These provide essential nutrients without excessive sugar.
2. Start The Day Right 🍳
Kickstart your day with a healthy breakfast...packed with omega-rich fats and protein sources such as coconut oil, eggs, and lean white meats like chicken. Starting your day off right will naturally reduce your cravings for sugary treats on days when you choose to indulge. In fact, this is such an important but overlooked element to breaking your food dependencies and successfully achieving food freedom that we have an entire module on it inside Break My Sugar Addiction Coaching Program. You can also find a detailed over view of it within my free training and you can sign-up for it here!
3. Embrace The Season
Thirdly, embrace local produce and incorporate vibrant colors into your diet to boost immunity and overall wellness.
Bright seasonal vegetables like bell peppers, spinach, broccoli, tomatoes, carrots, cucumbers, and zucchini will help you stay healthy this summer. Essential elements from these vegetables, including vitamin C, antioxidants, and fiber, boost the immune system and general health. Your immune system will be strengthened, and a fiber-rich diet also promotes satiety, aiding in food moderation.
Summer fruits like oranges, strawberries, pineapples, watermelons, mangoes, and blueberries are also beneficial. Because these fruits are so rich in fiber, important vitamins, and antioxidants, they can boost your immune system and improve your general health. Even though fruit is a natural source of sugar, it's advisable to limit fruit intake on days when you eat sweets. Learn more about the sugar in fruits here.
4. Stay Active
Summertime exercise not only promotes bodily wellness but also lessens the desire for sweets. Take advantage of the nice weather by enjoying beach games with friends and family or swimming, hiking, or cycling. These activities keep you physically active and contribute to overall well-being.
Embrace new forms of movement: Think about signing up for a summer sports league, going to a fitness class outside, or doing yoga on the sand. Make living an active lifestyle a priority and find joy in movement.
5. Stay Hydrated with Refreshing Sugar-Free Beverages
Staying hydrated is essential all year round, but it's especially important during the hot summer months. You sweat more in warmer conditions, which can cause dehydration which can lead to a number of health issues, such as weariness, headaches, cramping in the muscles, and vertigo.
Sugary drinks are a terrible choice when attempting to hydrate because they indirectly dehydrate you. Sugar intake draws water out of cells and causes the body to produce more urine, leading to dehydration.
As we know hydration is very important, but this doesn’t mean just because you must skip soda and sweet tea, the only cold beverage you can drink is iced water. Replace sugary beverages with refreshing options such as infused water, unsweetened iced tea, or homemade fruit-infused waters. These choices provide hydration without the added sugars.
6. Probiotic Supplement
Lastly, I want you to consider taking organic probiotic supplements. Probiotic supplements have been shown to regulate blood sugar levels. Studies have also indicated that these beneficial bacteria significantly help in safeguarding your immunity through your gut health.
How to Protect Your Body from Sugar This Summer: Wrapping it All Up 🐱👓 🌞
While the warmer months naturally lead our bodies to crave lighter and healthier foods, making it easier to maintain a well-balanced diet, when the hot weather starts to transition into cooler temperatures, our bodies instinctively yearn for cold sugary delights and fried and barbecues favorites like refreshing ice creams, fruity sorbets, fries, and burgers. However, as we talked about, as the sun shines brighter and the temperature rises, it's crucial to be mindful of our sugar intake during the summer season. Indulging in sugary treats can have adverse effects on our health and well-being.
This summer you’re going to make conscious choices to protect your body from excessive sugar consumption while experiencing and enjoying a healthy lifestyle. You’re also be able to reframe your mindset from summer ‘treat’ associations to one where you can trust yourself and find balance- navigating the middle (between depriving and binging) All while still enjoying everything you love about this season.
So embrace the season of nourishment and vitality and be sure to prioritize yourself for once, and start incorporating these tips and strategies into our daily routines.
And don’t forget to sign up to take control of your health and break free from your junk food and sugar addiction today here!
Join our FREE comprehensive training and discover the tools and strategies you need to overcome cravings, make healthier food choices, and regain control over your diet. Don't let your addiction hold you back any longer.
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It’s your turn!
What’re your fave one of these hacks?
Let me know in the comments or on Instagram @itsisabellem using #SugarWithIsabelle!
That’s it from us, 👋
AUTHOR’S BIO: Melaney Bowers.
I am a freelance writer who leans towards business and health writing. In my free time, I like taking morning walks, hiking with my dog, and trying new gluten-free recipes.
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