Something to Chew On

A Guide to Eating Right and Living Well


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It’s Fair Time!

SONY DSCThe FAIR-quite possibly the quintessential summertime event. It’s a place where first dates occur, magical memories are created and you can find clowns, magicians, rides, music and…every deep-fried and sugar-coated food imaginable! My fair food diet vice came in three short words. Tom. Thumb. Donuts. To be perfectly honest, I have probably consumed thousands of calories over the years from these sugary-sweetened mini treats. Fair food is notorious for being laden with fat, sugar and calories and we can’t seem to get enough of it! There’s just something exciting about eating food on a stick, deep fried in fat or doused in powdered sugar. Having the occasional indulgence is perfectly normal; however, eating fair food every day of the week might leave you with a few surprises when you step on the scale Monday morning.

Every year, there is a new and improved fried concoction that hits the fair grounds. First there was the fried Twinkie and then came the fried Oreo and fried Klondike bar. While curiosity may lead you to these fried wonders, remember that other popular fair foods are also fried such as the jumbo corndog, fries, elephant ears and funnel cakes. Fried foods are very high in saturated and trans fats.

The American Heart Association http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp recommends consuming less than 15 grams of saturated fat per day and no more than 2 grams of trans fat per day. Following a heart healthy diet is important for everyone, but these guidelines should be strictly applied by persons with heart disease and diabetes. Saturated and trans fats are the types of fats we strive to limit in our diets because they have been found to raise triglyceride and bad cholesterol levels.

Did you know a jumbo corndog and 2 fried Oreos contain a whopping 26 grams of saturated fat and 5 grams of trans fat.  That’s more than two days of fat consumption in one snack!

If you’re trying to be somewhat diet-conscience with your fair food choices, there are healthier options available. Grilled meats will contain less trans fat than fried ones. You can almost always find a pork chop sandwich vendor and my personal favorite is the BBQ stand for a pulled pork, chicken or turkey. You can even sneak in a serving of vegetables by adding lettuce, tomato and onion to your sandwich.  Vegetable kabobs or fire-roasted corn on the cob also make healthier choices. Fairs can be an excellent opportunity to walk around and get extra physical activity.

Am I telling you to never eat fair food again? No; that would be completely unrealistic and darn right hypocritical of me. Fairs only come around once a year and the occasional indulgence is perfectly fine. What I do want to highlight is the fact that we sometimes lose touch with what moderation actually means. For many people, healthy eating behaviors are thrown out the window come 5:00 on Friday and don’t get picked back up until Monday morning. If your weekends are already filled with high-fat, high-calorie foods from appetizers, pizza, horseshoes, burgers and fries, then it may be a good idea to lean towards the lighter options served out at the fair. For people who generally eat healthy (lean proteins, fruits, vegetables, low-fat dairy products, portion control of carbohydrates) all summer long, having a corndog and lemon shake-up won’t kill the diet.

 

 


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Grilling, Baking, Marinating — OH MY! Part 1

pork chop peachesWhile I just earned 50 brownie points from my sister for making a Wizard of Oz reference, for many people, food preparation, especially grilling, can be as scary as flying monkeys.(That’s another 50 points!)

Grilling is most commonly associated with the meats: chicken, burgers, steak and hotdogs. But did you know, this cooking method is also a wonderful opportunity to prepare fruit and vegetable sides too! And, summer is one of the most bountiful seasons for produce, making it easy to purchase fresh, colorful additions to your meals.

For vegetables, all you need is three simple ingredients: olive oil, a pinch of sea salt and pepper. Zucchini, sweet potatoes, mushrooms and asparagus make excellent choices for first-time vegetable grillers. Simply brush a little olive oil on the vegetables, add your seasonings and in less than 10 minutes, your vegetables should be done! Adding fruits and vegetables to your grill plate has benefits of color, nutrients (vitamins, minerals and fiber) and they help make up a well-balanced meal.

Too often, I see grilled items being served with potato salad, beans and mac n cheese. While potatoes are a vegetable and beans are a good source of fiber, all three of these items are starches. A well-balanced meal should only contain no more than one starch item and most of the time, that role is filled by the bun (preferably whole wheat) used for meat.

When you grill fruit, you often intensify its flavor. Peaches, pineapple slices and apples are some of my favorite fruits to throw on the grill. They make fantastic additions to meals or add a new twist to healthy desserts. Season apple slices with cinnamon and nutmeg, grill and serve with 1 ½ cup scoop of frozen Greek yogurt for an instant hit with the family. Kabobs can be created using fruits or vegetables. Try marinating vegetable kabobs in Italian dressing or drizzle a little bit of chocolate sauce over cooked fruit kabobs.

Serving food on a stick is another secret weapon for getting kids of all ages to eat their fruits and vegetables.

This Lemon-Mint Pork Chop and Grilled Peach recipe is an Olympic Gold Medalist at our household.

  • ½ cup fresh lemon juice
  • ¼ cup finely chopped fresh mint
  • ¼ cup finely chopped fresh parsley
  • 2 Tbsp olive oil
  • ½ tsp sea salt
  • ½ tsp ground pepper
  • 4 boneless pork chops
  • 1 small red onion, cut into wedges
  • 2 peaches, halved, pitted and cut into 1 inch wedges

1. Combine all ingredients except for peaches in a large Ziploc bag. Shake ingredients and marinate in the fridge for at least 2 hours (or overnight, preferred).

2. Grill pork chops on medium-high heat for 3-4 minutes on each side, turning only once.

3. Place onions and peaches on grill and cook for 4 minutes, turning frequently until crisp and tender.

4. Divide among 4 plates and serve with a couple leaves of mint and parsley for garnish.

 


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Smoothies–Summer Friend or Foe?

Peach Melba Smoothies for Two. (Gluten-Free) from Springfield Clinic's health library.

Peach Melba Smoothies for Two. (Gluten-Free) from Springfield Clinic’s health library.

With the craze of juicing, blending and vitamix-ing, what could possibly sound better than a fruit smoothie on a hot summer day? Consumer research shows that even though a large percentage of meals are consumed away from the home, fast food diners desire healthier menu options. In efforts to keep up with the trends, many fast food chains now offer smoothies. With buzz words like “pomegranate” and “low-fat” circulating through ads, a fruit smoothie has got to be a healthy choice, right? In fact, a smoothie just naturally sounds healthy. One important piece of information to remember is that a homemade smoothie is very different from one prepared for you at a fast food restaurant.

McDonald’s fruit smoothies have been marketed as fresh, low-fat and a refreshing way to quench one’s thirst. According to their website, the strawberry-banana smoothie is made with a strawberry-banana fruit base, low-fat yogurt and ice. A small, 12 ounce serving contains 210 calories, 3 grams of protein and 0.5 grams of fat. At first, this looks like a great option; however, this fruit drink also packs in 44 grams of sugar. To put things into perspective, one 12 oz can of Pepsi contains 26 grams of sugar. What I find curious with these numbers is the lack of protein found in the smoothie, considering low-fat yogurt is one of the main ingredients.

A 16 ounce blue raspberry and cherry Coolata from Dunkin’ Donuts contains 240 calories, no protein or fat, but nearly 61 grams of sugar. Feeling lucky with Burger King? Their small 12 ounce tropical

Blueberry Banana Smoothie (Gluten-Free) from Springfield Clinic's health library.

Blueberry Banana Smoothie (Gluten-Free) from Springfield Clinic’s health library.

mango smoothie packs in 270 calories and 51 grams of sugar. Starbucks’ 16 ounce orange-mango smoothie comes in with 260 calories and 37 grams of sugar. However, unlike other fruit smoothies, this one packs in 16 grams of protein (mainly from the skim milk added to the smoothie).

Are these smoothies worth your money and calories? My vote leans toward no. It may be tempting to go with the larger size because of the better value, but your best bet is to stick with the smallest options available. Look for smoothies that are made with skim milk or non-fat yogurt for the additional bonus of nutrients from protein, calcium and vitamin D.

Smoothies can be a great way to incorporate nutrients into a healthy snack or meal. If you’ve got picky eaters in your household, smoothies are also a convenient way for sneaking in super foods like spinach and ground flaxseed.

How to Make a Smoothie:

Step 1: Start with fresh/frozen fruit. Popular choices include blueberries, strawberries, raspberries, peaches, bananas, mangoes, kiwi and pomegranates. Fruits with a high water content such as watermelon, oranges and pineapple may also be used, but this may cause your smoothie to be more liquid in consistency.

Step 2: Add your liquid/base. This is an excellent opportunity to include a calcium and vitamin D source into these treats. Try milk or low-fat yogurt. If you are lactose intolerant, almond, coconut or soy milk may be used in their place. Yogurts, especially Greek, will result in a thicker smoothie. Try frozen Greek yogurt as a fun replacement.

Step 3: Add your sneaky extras. Adding one tablespoon of ground flaxseed will give your smoothie an antioxidant, omega-3 one-two punch. Extra protein may be added from peanut butter or whey powder. Greens like kale and spinach also blend very well in smoothies and do not offset taste.

If you need additional sweetness added to your smoothies, try natural sweeteners first like ripe bananas, honey, agave nectar, cinnamon or vanilla extract.

Step 4: Add ice and blend away!

Here are two kid-friendly smoothie recipes that will satisfy any hot summer day:


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School’s Out for Summer!

Well, maybe our kids have replaced the lyrics of Alice Cooper with the likes of One Direction and Taylor Swift, but the story remains the same. No more pencils, no more books, and a lot more freedom to eat, play and watch TV as children please.

appleIt’s important as parents to provide a wide variety of healthy, nutritious foods at home. By improving access to healthy food options and limiting unhealthy selections, you can feel more confident knowing that your children are consuming well-balanced meals and snacks at home. As a 12-year-old, my days usually started with a big bowl of sugary, sweetened cereal, followed by mac ‘n cheese, hot dogs and an unhealthy dose of soap operas. While I was also very active with swimming, riding bikes and jumping on trampolines, my diet certainly had room for improvement. It’s never too early or too late to teach your kids about nutrition and well-balanced meals. The simplest way to illustrate a healthy meal is using the plate method. The plate method encourages you to fill half your plates with fruits and vegetables, one fourth with lean protein and one fourth with grains (preferably whole grains).myplate

Here is a list of examples to help your kids put together healthy, well-balanced meals.

Grains:

  • Whole wheat bread
  • Whole grain cereal
  • Whole wheat crackers
  • Brown or wild rice
  • Oatmeal
  • Whole wheat or corn tortilla
  • Popcorn

Proteins:

  • Chicken
  • Fish,
  • Turkey
  • Lean meat
  • Eggs
  • Nuts/seeds
  • Peanut butter
  • Beans

Dairy:

  • Low-fat milk
  • Low-fat yogurt
  • Low-fat cheese/string cheese
  • Smoothies

Fruits:

  • Apples
  • Bananas
  • Oranges
  • Grapes
  • Blueberries
  • Strawberries
  • Pineapple
  • Peaches
  • Pears

Vegetables:

  • Green salad
  • Tomatoes
  • Mushrooms
  • Fresh green beans
  • Carrots
  • Celery
  • Broccoli
  • Cauliflower
  • Red, yellow, green bell peppers
  • Cucumbers

Sweetened cereals like Frosted Flakes and Lucky Charms are not the best start for the day because they lack many important nutrients and contain excessive amounts of added sugars. Here’s a tip for weaning kids away from these sugar-packed cereal varieties: encourage kids to mix a healthier cereal such as Cheerios, Bran Flakes, Shredded Mini Wheats or other high-fiber variety into their favorite cereal. This will help reduce the portion size of the sugary cereal and help improve the nutrient intake of fiber. Apple chunks, blueberries, banana slices, chopped nuts or dried fruit can be easily added to oatmeal to make breakfast more well-rounded. Whole grain tortillas spread with peanut butter and banana slices or eggs, low-fat cheese, salsa and beans make two great protein-packed breakfasts.celery

Lunch meals tend to be heavy on the starches. A turkey sandwich, chips, granola bar and dessert were the typical items packed in my lunch when going to summer camp.

The results of this lunch meal: Starch=5, Protein=1, and Fruits, Vegetables and Dairy=0.

To make this lunchbox healthier, we can swap the chips with low-fat yogurt, trade the granola bar for carrot and celery sticks with one tablespoon of low-fat ranch, and include a clementine for the dessert. Mac ‘n cheese is okay to eat still, but it should be featured as a side item rather than the entrée. Pre-cutting vegetables and fruits and measuring individual containers of peanut butter, hummus, yogurt or low-fat ranch for dips can make healthy selections much more accessible.

Another valuable lesson to learn early on in life is that snacks do not equal desserts. That doesn’t mean that they can’t be fun. Try to create snacks that include at least two food groups. Here are a few ideas to get you started:

  • Homemade trail mix with nuts, dried fruit and whole grain cereal
  • Celery logs topped with peanut butter and raisins
  • Small oranges with low-fat string cheese
  • Slice apples to make a mini peanut butter, granola sandwiches
  • Top a whole grain cracker with low-fat cream cheese and grape halves
  • Mix yogurt with fresh fruit chunks

grapesSometimes, rules need to be enforced on how much screen time is allowed each day. It is recommended that kids spend no more than two hours per day watching TV, playing video games, on the computer, etc. If you find  your kids do spend excessive amounts of time in front of the TV, try setting limits like “TV may only be watched from 1:00-2:30.” Physical activity should always be encouraged in a positive light and never used as a form of punishment. Encourage safe, outdoor activities; it’s summer time after all!


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How to Get Your Beach Body

iStock_000014575855MediumYou’ve been waiting all year for it and it’s finally here. Flip flops, sunglasses, SPF, backyard BBQs, boating, baseball, country music, fairs, festivals…it’s summertime. Summer can mean several different things. It means longer days providing more opportunities to be active in the evening hours. It means fresh fruits and vegetables make their way into our homes for a much cheaper price. It also means wearing fewer layers of clothing. If those stubborn winter pounds are overextending their welcome, here are a few quick tips to rev up your diet for the tank top and cut-off shorts season.

  1. Cut back on processed foods. That includes chips, crackers, pretzels, cookies, granola bars and everything else from that aisle in the grocery store. Items that are stored in boxes or bags require a lot of sodium to help preserve the shelf life of that food item. High sodium intakes can contribute to abdominal bloating.
  2. Protein. Consuming lean protein sources, especially at breakfast helps keep us feeling fuller longer between meals. Don’t forget about protein sources at snacks too!
  3. Non-starchy vegetables. Non-starchy vegetables are Mother Nature’s free weight loss medicine. Try to include a serving or two with every meal. Add spinach, mushroom, onions and tomatoes to an egg omelet for breakfast, a dark green side salad at lunch and roasted zucchini, peppers and mushrooms with dinner.
  4. Limit soda. Whether it’s regular or diet soda, both of these carbonated beverages can lead to excess bloating around the waistline.
  5. Remember, it’s okay to snack. Snacking is a chance to refuel your body and keep your metabolism burning bright. Try to keep snack options to 200 calories or less. Try a handful of almonds or one tablespoon of peanut butter with a small apple.
  6. Mind your alcoholic beverages. Many summertime beverages come with a hefty caloric price. Five ounces of margarita contains 370 sugary alcoholic calories and most restaurants will serve you double this amount. Alcohol also weakens our decision-making skills which may lead to unwanted consumption of late-night pizza.
  7. “Eat less, exercise more” is not always the best mantra to follow. Consuming too few of calories also adversely affects one’s metabolism which can make weight loss even harder. Try improving the type of calories you are consuming by choosing lean proteins, fresh vegetables and fruits, nuts/seeds and small portions of heart-healthy whole grains.
  8. Change up your exercise routine. We often hit weight-loss plateaus after doing the same workouts week after week, month after month. Try adding some tabata training one to two times per week to provide variety and a new challenge for your body. Tabata is essentially the grandfather of high intensity interval training. The method is simple, yet highly effective. Do as many repetitions as possible for 20 seconds, rest for 10 seconds and then repeat seven more times. A complete tabata sequence is four minutes, or eight rounds long. A great application to download is the Tabata Pro app. It syncs with your music and gives you bells and whistles on when to start the exercise and when to rest. Below are some great workouts to try whether you’re at the gym or in the comfort of your own home. Try to limit rest between exercises to just 60 seconds.

Level 1

Level 2

Level 3

Exercise

Squats (no weight)

Goblet Squats

Squat Jumps

Push-ups on knees

Push-ups on toes

Push-up+ knee tucks

Stationary Lunge
(switch legs after each set)

Alternating Lunges

Lunge Split Jumps

Plank on forearms and knees

Plank on forearms and toes

Plank push-ups

Remember to always consult with your physician before starting a new exercise program.


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Guest Blog: Think You Have Allergies? All About Allergies and How to Seek Help

Written by special guest blogger Dareen D. Siri, MD, FAAAAI FACAAI, specialist in Allergy, Asthma & Immunology at Springfield Clinic.

If you have ever had a runny nose, itchy eyes, red itchy welts on your skin or breathing problems after being around an animal, you may have allergies. There are many different types of allergies and many different triggers, which are called allergens.

What they share in common is that a person’s body makes a hyperactive immune response to the allergen to which it has been exposed. This occurs in people who are genetically susceptible to having allergies—a condition called atopy, which usually is inherited. A person’s body makes abnormal amounts of immunoglobulin E (IgE) antibodies that attack allergens where the body most often encounters them, such as the eyes, nose, skin, airways, mouth and gut. The tissues in these areas further the attack on the allergens by releasing substances, such as histamine, which promote redness, swelling, itch, heat, mucus production, etc.allergies

Here are some forms in which allergies can occur:

  • Rhinitis (hay fever): Runny, itchy, stuffy nasal passages and sinus cavities. Triggers usually include indoor and outdoor allergens, although foods and irritants may also be causes.
  • Conjunctivitis: Allergies that affect the eyes and eyelids, leading to itching, watering and redness.
  • Asthma: Allergies that affect the lungs, causing wheezing, breathlessness, cough, chest tightness, mucous and airway irritability.
  • Dermatitis: Skin allergies to something in the environment (atopic dermatitis) or a to a chemical (contact dermatitis). Itching, redness, rash and, sometimes, blisters result.
  • Exercise-induced: Symptoms occur only during or after physical activity.
  • Food allergy: On contact with a food allergen, the mouth, tongue and throat can itch and swell. Once the food passes into the gut, vomiting, cramping and diarrhea can occur. Food proteins that pass into the bloodstream can cause symptoms outside the gut, such as in the nose, eyes, and lungs. In severe cases, anaphylaxis can result.
  • Urticaria (hives) or angioedema (swelling): Redness, itching, blotching, welts and swelling in the skin. There are many causes of these conditions, with allergy triggers being some of the most common.
  • Anaphylaxis: A severe allergic reaction, which may affect many body tissues. Organs involved may include the nose, eyes, skin and gut. The airways may be affected leading to asthma attack or asphyxiation, and the vascular system may be involved, leading to low blood pressure and collapse.
  • Stinging insect allergy: Allergies to stinging insects, such as bees, wasps, hornets, yellow jackets and fire ants. Although there can be minor local redness, burning, and pain, severe reactions lead to anaphylaxis.
  • Drug allergy: Allergies to a medication, especially those taken episodically such as antibiotics and aspirin.
  • Latex allergy: Allergy to latex rubber in gloves, balloons, and medical equipment.
  • Occupational allergies: Allergy problems, such as above, that are triggered by something in the workplace.

deep-sleepWhether allergies are mild or more severe, they can affect the quality of your life tremendously and cause other problems. Many people’s allergies affect other health conditions, such as headache, sleep problems, fatigue, anxiety and stress, sinus and ear infections, pneumonia and digestive problems, such as acid reflux and diarrhea.

If you and your primary care physician need help diagnosing or managing your allergy problems, seek assistance from a board certified specialist in Asthma, Allergy & Immunology, an expert in identifying the problem and helping with solutions.

When you see your allergist, be prepared to answer questions about your concerns, including the following:

  • What allergy concerns do you have?
  • How much do your allergies impact your life?
  • Have your problems affected sleep? Work? School? Activities?
  • What factors make it worse? What factors make it better?
  • Is there a season that is good or bad for you?
  • What is your home or work environment like? For example, do you have pets, or live in an area with poor air quality?
  • Are there any family members who also have allergy problems? As noted above, atopy, or the tendency to have allergies, does run in families. The specific allergy, however, is not necessarily inherited.
  • What treatments have you tried? What works and what doesn’t?
  • Are there problems or side effects with the treatments you have tried that bother you?

What to expect at the allergist’s office:

  • Comprehensive evaluation of symptoms and environment, and a physical examination.
  • Allergy testing. This may include skin prick or patch tests and blood tests. Getting allergy tested will help you identify what bothers you specifically. In this way, you can target avoidance and treatment measures. Knowing what your allergies are can help you figure out what you need to avoid and what you don’t. It can also help you determine when and what medicines are necessary.
  • Breathing tests to screen, diagnose, monitor and manage your breathing problems.
  • Formulation of a treatment plan. This may include advice about controlling allergen exposure, a medication plan and allergy desensitizing shots.


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How to Survive Summer in Illinois

Ways you know you’re from Illinois:

  • When pronouncing “Illinois”, you know the ‘s’ is silent.
  • When asked about a famous president, Abraham Lincoln is always your first thought.
  • Horseshoe = a menu item.
  • You cried during Chief Illiniwek’s last dance at Assembly Hall on February 21, 2007.
  • You know that the weather is unpredictable.

weatherJuly 7, 2012. It was a sweltering 113°F Saturday in central Illinois. People had been cautioned to limit time spent outdoors and were advised to wear cool, lightweight clothing.

Except this girl. This sun-scorching date was my wedding day.

According to the National Weather Service, heat is the number one weather-related killer in the United States. This number is extremely unfortunate considering that many of these deaths could have been prevented. People most vulnerable to severe heat conditions include young children and the elderly, but don’t forget about our four-legged loved ones too!

Water consumption is one of the most important factors in protecting yourself from a heat-related injury or dehydration. What’s scary is that our bodies can become dehydrated long before we feel the urge to drink something. Water is one of the most important nutrients we need in our diet. Did you know that your body can survive weeks without food, but only a couple days without water? In order to keep our bodies in homeostasis, we need to achieve water balance. Fluid needs increase when excess fluid losses occur from exercise, fever, heat exposure, diarrhea, vomiting or trauma.

We’ve all heard the recommendation that you need eight eight-ounce glasses of water per day. When I first heard this, I thought “why eight? Why isn’t it six, ten or 14 glasses of water?” Here’s the why: one commonly used formula used for determining fluid needs is that we need one milliliter of water per one calorie consumed. The standard reference for calorie intake is 2,000 calories per day. So, that means that one needs to consume 2000 mL of water each day. Here are the conversions:

2000 mL x 1 oz/30 ml = 66.67 oz x 1 cup/8 oz = 8 cups water

Again, this is just an estimate, but at least we know now where that recommendation comes from. The Dietary Reference Intake for fluid needs for adults recommends 2.7 L/day for women and 3.7 L/day for men. Keep in mind that we can also consume fluid through our food. Warning: if your doctor has you on a fluid restriction or has you on water pills, ask how much you should drink when the weather is hot.

Here are some helpful reminders for how to protect yourself with extreme temperatures:

  • Wear loose-fit, lightweight clothing, especially if you will be in the sun.
  • Drink plenty of fluids.
    • Don’t drink fluids that contain alcohol or high amounts of sugar—these can actually increase fluid losses.
  • NEVER leave any living thing—person or animal—in a parked car.
  • Try to avoid doing things outdoors during the hottest parts of the day.
  • If your home does not have air-conditioning, think about visiting your local library or taking a walk at the mall for cooler air relief.
  • Take extra precaution with certain medications.
  • Protect your skin by wearing a wide-brimmed hat, sunglasses and sunscreen.

hot carIf you exercise in hot temperatures, remember to take frequent breaks in the shade and consume at least two to four cups of water each hour. For any form of exercise, your body requires training to adapt to exercising in extreme temperatures. One of the coolest sports-training techniques I have been able to witness is the climate-controlled room at the Gatorade Sports Science Institute. A runner came to the scientists to see what his fluid needs would be for an upcoming marathon he was training for in Africa. In order to determine as accurately as possible his needs, they created Africa’s weather in their climate-controlled workout room. The runner was able to run on a treadmill as the scientists recorded his fluid losses and calculated what his needs would be for the marathon. If you are exercising for long periods of time in hot weather, it is a good idea to consume a sports drink with electrolytes to replace your losses. In very rare cases, too much water can cause an imbalance of electrolytes in the blood stream, which can cause serious complications.

Tips for drinking more water:

  • Seek out a personalized water bottle. Even the mere sight of a water bottle next to us can influence fluid consumption.
  • Drink and drive (water, that is). Always keep a water bottle in the car or in a small cooler for those busy days.
  • Have water with meals. We always do at restaurants, right?
  • Combine habits. Get in the habit of consuming a glass of water while doing some of your other habitual activities.
  • Add some flavor. Adding cucumber, orange or lemon slices to water gives it a light refreshing taste.

Was my wedding day ruined by the extreme temperatures? Absolutely not. The only thing that changed was that we didn’t get to have the traditional bride and groom send-off outside of the church and no outdoor bridal party photos. However, quick-thinking and improvising made “plan b” just as good.

Wedding Plan B

Wedding Plan B

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