It's easy to be on a diet during the work week, we can pick-up breakfast from any deli we chose, order lunch from a variety of restaurants. More options should equal greater likelihood of eating healthy. And being constantly busy equals greater likelihood of eating more. Overall, the opportunity to eat unhealthy is far less than when we are lounging at home on weekends, going out to nice dinners with other couples or attending parties, weddings, etc.
When my patients come to me on a Monday and tell me they "fell off the wagon" over the weekend, I give them some easy tips to help them get back on track and reassure them that a weekend of a bad diet doesn't have to ruin their whole effort.
Here are tips that work!
The kitchen should represent your diet. There should be no room to eat cookies or chips stowed away in the pantry or ice cream in the back of the freezer. Make sure your snacks are hormone healthy foods. Stock up on fresh fruits, dried fruits and nuts. Instead of dipping chips into dip, try fresh vegetables dipped in humus or guacamole. And if you need a change from the veggies try dipping rice cakes or all natural, no preservatives corn tortilla chips (avoid wheat and gluten at all costs).
For most, the weekend arrives and a drink sounds like the perfect way to relax after a long week. While it has been scientifically proven that a glass of wine (5 oz) or a light beer (12 oz) is good for your health, take this fact in moderation. Limit yourself to no more than two glasses of wine, white or red or a light beer. Stay away from hard alcohol no matter how many "scientific" studies you find to the contrary.
No one should be depriving themselves of a delicious meal outside the home. What to eat? If you want to indulge in the bread basket, stick to the skinny breadsticks not the bread and opt for olive oil instead of butter. All menus have salads, chicken, lean cuts of steaks and fresh fish, so sticking to your regular diet should be easy. Instead of taking the salad dressing or the sauce, just ask for olive oil and lemon and sprinkle it generously over your food. For dessert, stick with berries and whipped cream or honey.
Keep the whole family healthy with oatmeal or bran pancakes and waffles. Instead of syrup coat them with peanut butter, honey and fresh berries. If you have cravings for breakfast meats, Canadian bacon is always a better choice then sausage. If you are out for brunch, try 2 egg whites and one whole egg with feta and vegetables.
A small unbuttered popcorn and always opt for water instead of soda.
It is not as hard as it may seem to abide by your new hormone healthy diet. Beyond sticking with your diet, the weekends are a great time to spend outdoors and get some physical activity with your friends and family. You'll be grateful and light come Monday.