Treat Yourself, But Don't Overdo It

Treat Yourself, But Don't Overdo It
Whether you're at the family barbecue, out with friends, or
having dinner with colleagues, a time will come when
temptation to cheat on your nutrition plan will present
itself, and many will give in. I have this conversation
with my clients frequently, and since the decision to
indulge a little has already been made, I try to give tips
for making better choices and still feel like you are
treating yourself.

Soda or iced tea, or juice iced tea is regarded as the
better choice simply due to the high levels of sugar and
the carbonation in soda. Iced tea can certainly have sugar
but if you have unsweetened, you can at least regulate how
much. An 8oz glass of fruit juice is about 120 cal, 29
carbs and 26 grams of sugar, hardly considered a great
alternative. All are bad for your teeth, and if you use
lemon in your tea, the acidity can lead to cavities as
sugar does in soda. One other note regarding soda, have
you ever seen how easily soda takes corrosion off your car
battery? Honestly I would choose water.

Alcohol light beer on average carries about 27% less
calories than regular beer, with Michelob Ultra and Becks
Premiere leading the way at less than 100 calories and 4
carbs. Red and white wine, on a list of over 100 averaged
between 80-200 calories per glass. If you love a good
mixed drink, keep this in mind if you're trying to watch
your weight. A 12oz Margarita is around 680 cal, Pina
Colada (650 cal), rum & coke (10oz, 356 cal). Of course
the calories really add up when we add appetizers and have
a few rounds. A couple drinks and a plate of potato skins
may add up to your entire daily calorie allowance!

Eating out. Hmmm, way too many choices to be made here.
But here are a few ideas for when you're out to dinner.
Choose grilled when you can and ask for your meat to be
prepared without oil or butter. Try losing the bun of your
burger. And use mustard instead of mayo or special sauce.
Mustard can add virtually no calories to your meal. Order
salad dressing on the side, shy away from thick creamy
dressings. Have ½ your meal wrapped to go before you're
served. Choose a side of veggies rather than fries.

Don't forget dessert. This being my favorite category of
food, sometimes it's hard avoiding overindulgence and still
feel like I'm having a treat. So the only suggestion I
will make in regards to dessert is choose whatever you
like, but have a small portion. A few bites to satisfy our
craving shouldn't hurt, overindulgence will. Maybe share
that slice of pie with a friend.

Making the choice to eat healthier doesn't have to feel
like you are being squeezed with restriction. A quality
nutrition plan can include a day to relax and eat what you
want. Sometimes, like on our cheat day, we can make healthy
choices and still feel like we are treating ourselves.

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