Beating The Weekend Mentality!

So many people have the mentality that if you eat pretty well during the week, the weekends are a free for all. Restaurant food, bread baskets, endless cocktails - all of it culminates in a 48 hour food fest that leaves you feeling bloated, tired, and mad at yourself for splurging. There's a way to avoid this, the easiest being don't blow it all on the weekends. Allot yourself one or two MEALS out - and that's it. Eat a sensible breakfast and lunch on Saturday, two good snacks and then go out to dinner. Have brunch on Sunday and then return to a healthy dinner that night.

Another issue on the weekends is that the timing gets off. If you're out and about, you don't have time to make a protein shake or make sure you are eating every 3 hours. So, bring snacks with you. Pack an apple, some almonds, even a protein bar if you have to. And drink plenty of water.

At restaurants, ask for no salt on your entrees, skip the bread and ask for salad dressings on the side. Stick to clear alcohols (or red wine) and limit yourself to just a few. Another way to combat this "weekend mentality" is to program in a cheat meal on Wednesday, so that when the weekend comes around, you aren't ravenous and dreaming of unhealthy food.

But, what about peer pressure? When you're out with your friends and they are ordering the unhealthiest things on the menu? Here are some tips when you're at various restaurants:

AMERICAN - Stick to lean meats, such as chicken, fish or turkey and find a big salad or veggies to go along with it. Ask the veggies to be steamed (no butter) and the dressings for salads to come on the side. Need a carb? Sweet potatoes or baked potatoes (but none of the cheese, butter or sour cream loaded on top).

ASIAN - Sushi is a healthy pick, but skip the soy sauce if possible. And did you know wasabi isn't naturally green? That's food coloring. Anything steamed is a safe bet. Opt for brown rice instead of white, and when ordering dishes with sauces, ask for them on the side and then gradually add it to your food as necessary. Most Asian sauces are laden with salt and sugar, so you're better off getting them on the side.

MEXICAN - Fajitas. When ordering, ask that they use no salt on your meat. Pile up your fajitas with fresh veggies. Ask for black beans instead of refried beans. Want guacamole? Make sure they don't make it with sour cream, which some restaurants add. Skip the chips and the big, salty margaritas.

ITALIAN - Fish and veggies are the best bet, or fish with some sort of pasta that doesn't have a cream sauce. Stick to red sauces if you are ordering pasta and ask that they add veggies. Skip the bread and olive oil and order a salad instead. Ask for no cheese and the dressing on the side. Have a glass of wine, but drink plenty of water.

These are just a few tips when dining out on the weekends. Really want something decadent? Aim to have it for lunch or even brunch instead, so you have a chance to burn through most of it before nightfall, when most people are sedentary. Happy weekend!