Cocktails and Obligations

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Courtesy of Prevention

WEEKEND THINK
A predinner cocktail is par for the course

HEALTHIER SPLURGE
Drink it during the meal

With fewer responsibilities and no early morning wake-up calls, even weekday teetotalers don't think twice about a cocktail before dinner--and then another while they eat. The problem: "Alcohol breaks down inhibitions, so it's harder to make healthy food choices when you do sit down," says Gary Foster, PhD, director of the Center for Obesity Research and Education at Temple University. A glass of Cabernet and a few handfuls of mixed nuts while making dinner or waiting to be seated can add up to more than 600 calories--and that's even before the appetizer. Instead, have the wine with your meal, and save added calories by swapping fries for veggies or sharing the lower-cal sorbet, not the chocolate cake. Choose high-quality drinks you'll want to savor, such as vintage wine or single malt scotch, over high-cal fruity concoctions, and sub in one or two club sodas with lime.

WEEKEND THINK
I'll just have one last hurrah before I start my diet on Monday

HEALTHIER SPLURGE
Drop the "last supper" mindset

Healthy eating doesn't have an on/off switch; it's a way of life, says Dave Grotto, RD, a spokesperson for the American Dietetic Association. He encourages his clients to treat themselves during the week, maybe with a light beer one night or a child's size ice cream cone another, so they're not feeling deprived and desperate enough to polish off a half-pint of ice cream on Friday night for 500 calories.) If you blow it, don't wait until Monday to get back on track; start at your next meal or snack. Besides, giving yourself free rein on the weekend can reactivate negative eating patterns that are bound to carry over into the following week, says Gullo. Keep it up, and extra pounds are almost guaranteed.

WEEKEND THINK
Obligations throw off my usual routine

HEALTHIER SPLURGE
Take control-- wherever and whenever you can

Between errands, quality time with the kids, grocery shopping, and household chores, your weekends are often too packed to accommodate your regular diet-and-exercise schedule. But part of developing healthy habits for life is about adapting, says Foster. It just takes a few adjustments: Toss a low-cal energy bar or apple into your purse before hitting the mall so you're not tempted by the food court; if you know you're going to be on the road all afternoon, have a later breakfast; or if restaurant reservations aren't until late, snack on string cheese and whole grain crackers to hold you over, and then order lean fish or meat and vegetables for dinner. It's okay to shuffle around meals and snacks, just don't skip them or your hunger will overpower you, says Katherine Tallmadge, RD, author of Diet Simple. And plan active family outings that aren't doable during the week, such as a tennis match with your spouse or a hike with the kids. You burn slightly more calories than you would at your 9-to-5 desk job, which helps even out a sensible weekend splurge.

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