Building Healthy Habits

How to keep yourself in check during Spring Break and Derby season

By Bekki Jo Pritchard Photos by Andrea Hutchinson As the snow begins to melt, the sun begins to shine and the trees begin to bloom, spring is in the air. Springtime in Louisville, KY means Spring Break and Derby season. With all the fun that it brings – parties, food and alcoholic beverages – lost sleep and missed workouts can put a damper on your waistline. But it doesn’t have to! Personally, I have never had an issue with overeating during holidays or parties or missing workouts around special events. I have always been regimented to plan my events around my workouts and eating healthy all the time. However, I realize this is not the case for most people. Up until a few years ago, I did not drink alcohol at all, however, now I tend to indulge a bit more around the holidays, spring outings and Derby parties. With that being said, I called on local registered dietitian and nutritionist Donna Giovenco, RDN, LD, ACSM-CPT to offer some healthy ideas to make Spring Break and Derby season fun and memorable while also keeping yourself in check. 1. Eat breakfast every day. Eating breakfast jump-starts the metabolism and provides the energy the body needs to get through the day. Include whole grains and a protein source. For example, try 100% whole wheat toast with almond butter and an apple. Personal trainer and athlete at Baptist Health/Milestone Wellness Center, Jocelyn Duke, likes to eat a healthy breakfast and lunch allowing for a little “wiggle room” to enjoy a bit of party time indulging. 2. Do not skip meals or “save up” calories for a big meal later in the day. By eating a little something every 3-4 hours, it keeps your energy stable. 3. Never go to a party hungry. Our favorite place to hang out at a gathering is around the food, so if we go to a party hungry, we will be tempted to overindulge. Enjoy conversation first before digging into the food. Kenny Hodges, a Personal Trainer at Baptist Health/Milestone Wellness Center, suggests bringing your own snacks to the party and eating from a smaller plate to help with portion control. 4. Water, water, water! Staying hydrated will prevent that mid-day tiredness and reduce hunger and cravings. Proper hydration can prevent and alleviate headaches. Often, when we think we are hungry, we are actually thirsty or dehydrated. Drink water first and then determine whether you are hungry. Drinking an ample amount of water is the best fitness tip, especially during Spring Break and Derby parties and events. 5. Aim for five a day, as in five servings of fruits and vegetables combined every day. Choose fruit over dessert and add an extra serving of vegetables to your dinner plate. 6. Make time for exercise. Exercise improves your mood and increases your energy. Get in a 30-minute workout on the day(s) after you indulge in extra eating or drinking. If you can schedule 45-60 minutes before big events, that is even better. Jennifer Degralla, a Personal Trainer at Baptist Health/Milestone Wellness Center says that after we indulge in salty foods and alcohol, we may retain extra water, so a quick burst of cardio like running, cycling, rowing or dancing, may make you feel better. If you can do longer workout sessions prior to an event, you can indulge a little more than normal without too many negative consequences.