Summer seems to creep up on us each year with the pressures of swimsuits and beach days and fun-in-the-sun. And with summer comes the pressures of body image.

Hint: There is no such thing as the perfect body. Each person is different. Each body is different. But while there is no perfect body, there is YOUR ideal body! Ideal meaning your body feeling healthy, energized and in a state where you feel comfortable in your own skin. So what we can perfect is a healthy lifestyle to help you obtain your healthiest body and the food we prepare and eat is the perfect place to start!

Summer can often include many obstacles, but here are a few main culprits that can lead to feeling overstuffed or bloated:

  • Summertime is social -- our weeks are filled with vacations, staycations, summer picnics and parties with lots of tempting treats
  • Changes in routine -- with kids out of school, vacation, and more, its even harder to stick to a healthy diet
  • Dehydration -- more activities outside, heat and sun exposure that can lead to dehydration.

Preparation will become your best bet to staying on track with your eating plan. Here are some tips and tricks to get slim or stay slim during these summer months!

 

SUMMER EATING

Prepare most of your meals at home. If we make it, we know what is in it! Making a conscious choice of what and how much we put into our bodies is a great first step in your summer slim-down plan! By preparing our foods at home we control the ingredients. Additives like salt and sugar are common in restaurant foods. You can often imitate restaurant recipes by reducing the sodium and sugar amounts without sacrificing the taste. You can have some fun testing alternatives with some of your favorite dishes in the kitchen this summer. And if you’re looking for options on how to go vegan or on how to be more plant-based focused, check out the How To Go Vegan article here for tips and recipe swap suggestions.

11 Steps To Summer Slim

Pack your food. Since you’ll be preparing a lot of your food at home, we suggest finding great carry out containers to bring those foods on the go! We like Fit&Fresh - their bags come with food containers - and milkdot - totes in cool designs for kids and 'kids at heart'. When you’re out with the kids, with family, or even solo, plan to take your healthy prepared staples along with you. For a day at the beach or park pack a more light and easy lunch or snack. Check out the Salad In A Jar options listed here for healthy and easily portable options. While other people are off going to the local beach shack for lunch, you can pull out that delicious salad in a jar you made the night before.

Stay hydrated. Staying hydrated is a key step in your improved wellness plan and a key ingredient to your summer slim-down plan! Especially with warmer temperatures hitting most of the country, you’ll want to always have access to low-sodium, refreshing, non-sugary beverages. Consider adding lemon slices or cucumbers to your water bottle to take basic to flavorful! Also, consider products like Liquid IV’s Hydration Multiplier to ensure your body is refueling efficiently. One thing you may not realize is dehydration can actually cause bloating. When you body starts to feel dehydrated it will actually begin to retain water and make you feel/appear bloated. So they key here is to stay hydrated.

Eat when you’re hungry. Don’t eat when you’re not hungry. We are so conditioned to eat at a certain time of day that we often neglect listening to our bodies. If you think you’re hungry, start by drinking a glass of water. Sometimes thirst can be misinterpreted as hunger. If you’re still hungry after drinking a full glass of water, then look at your options and make an educated decision on what and how much to eat. For summer eating, low sodium and sugar content is your safest bet!

 

SUMMER SNACKING

Be prepared. Whether you are at home or on the go, having a handful of prepared or purposefully chosen snacks will be your safest bet for staying on track with your summer slim-down plan. Stock your refrigerator and pantry with healthy, low sodium, low sugar snacks to avoid overindulging in highly processed, prepackaged foods. Truth Bars are great option to consider for snacking any time of day. The flavor options lend themselves to morning, noon, and night indulgences. And for summer, they're great chilled or frozen!

Commit to a snack time. Review your normal eating plan day-to-day. If you traditionally eat three meals a day, then limit yourself to one healthy snack option either mid-morning or mid-afternoon. If your eating plan is a bit more erratic day-to-day, then try to create a meal plan, with snack times scheduled, that is conducive to your non-traditional schedule. Preparation, again, will be your best bet here.

Read the ingredients. Advertising can be sneaky and not just in the summer, but all year long. So this tip is really a healthy snacking tip, but a good reminder for our summer snacking habits during our slim-down plan. Don’t trust quick, easy-to-read labels on food packing. Products may contain added salts and sugars, which will cause dehydration and bloating if you’re not careful. Flip the product over and read the actual ingredients. Can you pronounce and recognize most of the ingredients? If not, move on to the next option. It’s a pretty simple solution to likely avoid too many additives and unhealthy ingredients.

Fresh is easy and healthy. Sometimes we think of snacks as prepackaged items we purchase at our local grocer or retailer in bags, boxes, or individual packages. We tend to forget that snacks can be fresh, easy, and already in your home. Summer is the perfect time to indulge in delicious and hydrating fruits like watermelon or berries. Summer is also perfect for vegetables like cucumbers, avocados, and tomatoes. Take a look at your local produce options for summer snacking. Make a delicious fruit salad or a quick and easy crudité platter for bites throughout the day. Summer also lends itself to the perfect time of year to try juicing, either at home or at a local retailer. Try incorporating a healthy celery, cucumber, apple, kale, and ginger juice to keep you hydrated and offer anti-inflammatory properties.    

 

PARTIES AND DINING OUT

Focus on the fun, not the food. Summer can be the time to socialize: the time to go to a BBQ, to go to a potluck, an evening beach soirée. Regardless of the event, the principles to healthy eating are the same: focus on the fun, not the food. The focus here is to make the food and drinks part of the experience, not the sole experience. Enjoy people’s company, the atmosphere, the conversation, and the celebration. Let the food and drink enhance your experience, but not overshadow the opportunity to connect with those around you. There is a balance to be found in feeling satisfied without overindulging. Don’t forbid yourself from the food and drinks, just make wise choices and monitor your portions. One easy, and healthy, tip for any summer party is to have a full glass of water before eating or drinking. And try to alternative alcoholic or sugary beverages with a full glass of water in between. This approach will help keep you hydrated and also help prevent overeating or drinking.

Eat on small plates. This is actually a tip that can be applied to everyday living, not just summer parties. Eating smaller portions of food gives our bodies an opportunity to feel full first before overindulging. Using a smaller plate helps to create smaller portions. Sometimes we can trick our minds and bodies by thinking we are eating more because the portions look bigger on smaller plates. Give it a try!

Go green. An easy way to ensure your (small) plate is full of healthy options at a party is to double up on veggies. So if there is a crudité platter, stack your plate full of those fresh veggies first. If there are salad options, look at your choices. The best ones are stacked high with fresh leafy greens, maybe grains and then fresh vegetables. In an ideal world you would have the option to add your own dressing. Try to limit or avoid premade salads that tend to be packed with dairy items like mayonnaise and cream-based dressings.

 

MAINTAINING A HEALTHY LIFESTYLE COMES FROM BEING PREPARED

Preparation really is the key to this summer slim approach. Following the tips and suggestions laid out above will give you a balanced approach to healthy summer choices. Like anything, moderation is best. Don’t deny yourself certain indulgences during the summer (an ice cream cone at the beach, an icee at the boardwalk), just remember to balance those choices in moderation and with a healthy dose of fruits, vegetables, and proteins.

 

Enjoy your summer!





Also in Truth + Health

5 High-Fiber Smoothie Recipes + Top Smoothie Ingredients With Fiber
5 High-Fiber Smoothie Recipes + Top Smoothie Ingredients With Fiber

Fiber is one of the most important things to eat, so we've rounded up a list of fiber-rich smoothie ingredients and recipes to make it easy and tasty to front load your day with lots of fiber.

Continue Reading

Why You Need To Eat More Fiber ASAP
Why You Need To Eat More Fiber ASAP

Eating a fiber-rich diet is one of the most important things you can do for your health.  Read on for everything you need to know about fiber.

Continue Reading

Frequently Asked Questions

Questions about PREBIOTICS and PROBIOTICS:

What is a Prebiotic?

Prebiotics come from plants, usually root plants that contain a lot of fiber and feed the good bacteria in your gut.

Why is it important to have both prebiotics and probiotics?

Probiotics alone cannot grow without a healthy gut to support them. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced microbiome.

Can your body make its own Conjugated Lineolic Acid?

You certainly have the gut flora to make your very own CLA. It’s one of the many things your lactobacilli and bifidobacteria do for you.

It’s important to have healthy gut flora to be able to make CLA. People with gut dysbiosis have a significantly harder job of it – possibly one reason why obesity and gut dysfunction tend to go hand-in-hand. So if you’ve been eating well for a while and your gut is humming along nicely, you can probably count on a substantial CLA intake from gut flora. If you’re eating is not so “healthy” or you simply aren’t producing enough good bacteria, Truth Bar can help by giving probiotic support to build up your colonies of lactobacilli and bifidobacteria.

How much inulin is in each bar?

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g
Mint Chocolate Chip: 3.3g
Chocolate Almond Crunch: 2.5g

How much MCT Oil is in each bar?

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 4.5g MCT/bar
Mint Chocolate Chip: 0.5g MCT/bar
Chocolate Almond Crunch: 0.5g MCT/bar

These are approximate amounts based on estimate of 60% MCT present in coconut oil, and 65% oil in coconut.

What is the percentage of “prebiotic - probiotic"?

Using approximate inulin amounts:

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g prebiotic to 500 Million CFU probiotics
Mint Chocolate Chip: 3.3g prebiotic to 1 Billion CFU probiotics
Chocolate Almond Crunch: 2.5g prebiotic to 500 Million CFU probiotics

What is the strain of probiotic in the lactoSpore?

Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has exceptional and lengthy studies of gut healing effects ranging across gastro intestinal issues, bloating, diahhrea and irritable bowel syndrome.

 

Questions about SWEETENERS:

What is erythritol derived from?

Erythritol is derived from NON-GMO corn as a fermented sugar alcohol with GRAS status from the FDA.

What is the ratio of sweeteners? (Tapioca / Erythritol / Stevia)

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 6.5g / 3.2g / 0.02g
Mint Chocolate Chip: 11.0g / 3.3g / 0.02g
Chocolate Almond Crunch: 11.0g / 2.5g / 0.02g

 

Questions about COMMON INGREDIENT CONCERNS:

Are Truth Bars Vegan?

We have created both Vegan and Non-Vegan bars. Two of our flavors are Vegan and two are Non-Vegan. Our Chocolate Dipped Coconut and Chocolate Dipped Raspberry bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.

Our Chocolate Almond Crunch and Mint Chocolate Chip bars feature a Non-Vegan blend of brown rice protein and whey isolate that supplies essential Amino Acids for a "complete" or "whole" source of protein. Our balanced mix of fiber and protein results in two meal replacement bars that provide all the BCAAs needed for proper muscle development.

Are Truth Bars 100% gluten free?

Yes, all Truth Bars are 100% gluten free!

Is there soy in Truth Bars?

Soy based lecithin is commonly used as an emulsifier in dark chocolates. However, they are are serious consumer concerns over soy that we have taken very seriously. In order to protect and promote overall health the specially formulated dark chocolate coating on all Truth Bars is completely free of both soy and sugar.

Are the bars Peanut Free?

Yes, all Truth Bars are 100% peanut free. We use only high quality almond and sunflower butter.

 

Other Questions:

Where can I find a full list of ingredients?

You can find a the full list of ingredients on each bar’s product page. The ingredients can be found by clicking the second tab. Here's a link to each of our product pages: Chocolate Dipped RaspberryChocolate Dipped CoconutMint Chocolate Chip and Chocolate Almond Crunch.

Where can I find nutrition information?

Each bar’s nutrition facts can also be found on the product pages above. Just click the third tab.

Another place to find info would be our ingredient's page, which outlines each of our key ingredients and their benefits.

What is the shelf life of the bars?

Truth Bars have a shelf life of 18 months. We make our bars in small batches, which ensures that our retailer's shelves are stocked with fresh bars.


Please let us know if you have a question that is not listed above.
Simply write to us at info@truthbar.com. We are happy to answer any questions!