Helpful Tips to Survive a Long, Party-Filled Memorial Day Weekend, By an RD

The summer is nearly here and that means holidays, special events, camping—pretty much a packed calendar of weekend get-togethers. As fun as they may be, it also throws you off your typical routine and can create some concerns regarding your health and wellness.

Weekend eating has been linked to weight gain and weekday habits lead to weight loss, according to research. Even worse is how this type of on-again, off-again “yo-yo dieting” can affect your body long-term. The constant up and down weight battle increases inflammation in your body, raises stress levels, impacts your gut bacteria, and potentially boosts your risk of heart disease. To avoid this pattern, the first step is to enjoy the weekend without going wild.

A healthy breakfast is a good start to a successful day, regardless of what is happening later on. One study from 2020 found that eating a large breakfast compared to a large dinner helped to prevent obesity and high blood sugar down the road. The reason is due to diet-induced thermogenesis (DIT), which is how well our metabolism is running and its energy expenditure for digestion, absorption, and the transport of nutrients. “Our results show that a meal eaten for breakfast, regardless of the amount of calories it contains, creates twice as high diet-induced thermogenesis as the same meal consumed for dinner,” states one of the studies authors, Juliane Richter, M.Sc., Ph.D., in an interview. “This finding is significant for all people as it underlines the value of eating enough at breakfast.”

Out of sight, out of mind—right?! That’s actually true, and if you’re standing near the food table then you may find yourself reaching for it without actually feeling hungry. An older study conducted on 40 adult secretaries wanted to determine how the proximity and visibility of food impacted their consumption volume. When it came to visibility, the study put chocolate candies in a bowl that was covered or in a bowl that was clear. Proximity was determined by placing the candies on the desk of the participant or 2 meters away from the desk.

The study results found that individuals ate an average of 2.2 more candies per day when they were visible in the clear bowl and had 1.8 more candies per day when they were sitting directly on their desk compared to being further away. The participants even ended up underestimating how many candies they ate when they were within close proximity, which could indicate mindless eating.

We are often aware of the food that we eat and how calorie-dense they can be. On the other hand, we can overlook the fact that our beverage may be contributing the same amount of calories or even more.

When choosing a cocktail, skip the mixers that are sugar-filled like sodas, juice, and sweet-and-sour mix. Don’t be fooled by tonic water, either. Although the word “water” and the fact that it’s clear can make you believe it’s a healthy option, it can contain almost 32 grams of sugar in 12 ounces. Instead ask for carbonated water, which is still bubbly but lacks all of the sugar. You can boost up the flavor by adding in fresh fruit or a splash of fruit juice—emphasis on splash.

If you’re more into beer and wine, go for the “light” versions of beer compared to their regular counterparts which could save you about 50 calories per 12 ounces. Darker, craft beers will also boost the calories sometimes 2 fold. When it comes to wine, aim to sip on the drier versions such as chardonnay or cabernet sauvignon.

All those fruits and vegetables you pile on your plate during the weekday also want to be part of your routine on the weekend. Not only are they easy to pack and store for a weekend getaway, but your body will thank you for staying consistent.

A 2016 study found that flipping between a healthy diet during the week and a diet full of junk food on the weekend is just as harmful as having a diet that always consists of junk food. Although the study was conducted on animals, it was found that their gut microbiome was impacted when given a diet consisting of junk food and a diet that cycled between healthy food and junk food.

“The findings indicate that intermittent exposure to junk food three days a week is sufficient to extensively shift the gut microbiota towards the pattern seen in obese rats consuming the diet continuously,” states the lead author of the study, Margaret Morris, in an interview.

Not to mention, your body will thank you for providing nutrient-dense foods and you’ll likely have more energy, get better sleep, and avoid any gastrointestinal upset.

This doesn’t mean you have to force yourself to get in an intense workout before every party-packed weekend. Instead, focus on the intentional movement you could get in while still being a part of the events. If you’re at a wedding, hit the dance floor to some of your favorite up-beat songs. Out camping? Browse the area to see if there are any hiking trails you could explore or just take a walk. We often forget that we still can be physically active without being drenched in sweat (although I’ve definitely broken a sweat while dancing at a wedding).

Sir James Paul McCartney is no stranger to a meat-free life as he's been vegetarian for 45 years. He initially went vegetarian in 1975 with his first wife Linda McCartney and began his advocacy for animal rights.

If you find yourself constantly singing along to the song The Greatest, then you're already a Sia fan. Sia tweeted that she is "fully vegan now" back in 2014 and stays true to her word

Way back at the start of Grey's Anatomy, Sandra Oh took the cast out for a plant-based lunch at Truly Vegan in Hollywood. In her effort to inspire contemporaries to eat vegan, the TV star is known to invite her friends for vegan meals that are delicious. She adopted the vegan lifestyle years ago and continues to quietly live a cruelty-free life.

Giselle revealed that when she was at the peak of her modeling career, her diet consisted of "cigarettes, wine, and mocha Frappuccinos," according to an interview in People Magazine. Now 39 and the mother of two children, Gisele eats a "mostly" plant-based diet to nourish her body and stay fueled.

Alec Baldwin has made a bigger commitment to plant-based eating since he was first told by doctors that he was pre-diabetic and needed to change his diet. That was decades ago. But, over the last few years, he's been vocal about the benefits not only to his health but also the impact plant-based eating has on the environment.

We all remember Pamela Anderson as the curvaceous blonde in the hit series Baywatch as she played Casey Jean in the red one-piece swimsuit that brought her world-class fame. She is a life-long active animal rights advocate and teamed up with PETA to join the Animal Protection Organization.

"We shouldn't eat as much meat guys," Kristen Stewart told GQ in an interview in January. The Twilight star has made a full 180 from vampire to vegan. When she appeared on the game show "Hot Ones" she chose to skip the wings and instead compete by eating increasing spicier sauce on vegan cauliflower wings.

This award-winning actor eats a high-protein diet consisting of only plants. Leto, who has been plant-based for 20 years, says it keeps him "shredded" in an interview. Now, 48, Leto looks half his age.

Jaden Smith switched up his diet from vegan to vegetarian, meaning that he doesn't eat meat but does eat dairy from time to time. In a recent article by Plant Based News, Smith admits he skipped meals and was not getting the proper nutrition when he was vegan, but this hasn't stopped him from espousing the plant-based life.

Meghan, the Duchess of Sussex has never admitted to being fully vegan, but sources say, she eats a plant-based diet most days during the week. She is teaching Prince Harry vegan cooking and in a Plant-Based News article, Markle explained how she hopes to raise baby Archie on a mostly vegan diet.

As a professional athlete, fueling the body is a key factor to Willaim's successes. In a Bon Appetite article, she explained that she adopted a plant-based diet back in 2012, she was eating a lot "healthier" for her sister, Venus, who eats a strict vegan diet for health reasons.

The popular grocery store, Whole Foods Market sells vegan products and nonvegan products which arises black lash from ethical vegans as CEO John Mackey follows a strict vegan diet. The successful businessman grew up in Houston Texas and told Business Insider that he would traditionally eat processed foods for dinner while watching TV with his family. Now, Mackey steers clear from the processed isle and eats a clean vegan diet and feels amazing at the age of 65.

Jason Mraz, singer of the popular song, I'm Yours, committed to a vegan diet to support his friend diagnosed with Type 2 diabetes. Mraz says he eats mostly raw food and told magazine sources his favorite vegan dish is "Chocomole, a mixture of avocados, dates, cacao, agave nectar, and coconut oil."

Long time vegan, Leona Lewis grew up in a vegan household and continues to eat a plant-based diet. Lewis first adopted the diet at 12 when she learned about the health risks of eating animal products but told Women's Health Magazine she occasionally eats an omelet. She also mentioned her 2:30 lunch is normally a kale salad topped with dried cranberries and she loves a veggie stir-fry for dinner.

Hannah Teter changed her diet after watching the documentary, Earthlings when she discovered how "horrible" factory farming is. After a strict vegetarian diet, Teter liked the way she performed as an athlete and believes that her diet helped her win gold at the 2006 games.

You may recognize Maggie Q as the star of the Nikita series, but in the plant-based world, she's well-known for her heroic activism. Maggie Q has followed a strict vegan diet for 19 years, making her a true veteran of the lifestyle. She made the plant-based diet transition because she felt sluggish and had low energy, she has said. The famous actress keeps in shape by eating veggies and plant-based protein and working out with a passion.

Winner of the first Masterchef vegan cook-off with Gordon Ramsay, Madelaine Petsch was raised vegetarian and went completely vegan at age 14. She claims that she started this diet before it was "trendy" and shot a campaign for PETA last year wearing a dress made of bok choy. Petsch says her vegan diet allows her to feel "healthier" and not "lethargic."

After doing a little sleuthing on her social media platforms we think Millie Bobbi Brown qualifies as plant-based. Whether or not she is actually skipping all meat and dairy, one thing is for sure: She eats mostly salads, vegetables and grains and lives a predominantly plant-based lifestyle full of healthy foods.

The grammy-nominated sisters went vegan for a week with their mom but liked it so much they decided to stick with it. For one thing, it helps keep their "voices in shape" by eating a vegan diet and they emphasize the fact that dairy helps to limit extra mucus build-up, according to a PETA interview.

Best known for her role as Lizzie Mcguire in the long-running series, Hilary Duff is a recent vegan advocate and entrepreneur. She recently launched the vegan and cruelty-free eyeshadow palette, "Day Dreamer" and changed her diet to plant-based last fall.