Shine OnHow to hit the patio without sabotaging your diet
I’m not trying to rain on the patio parade, but sometimes what starts out as a tame happy hour basking in the sun can turn into a few hours of diet sabotage followed by basking in immense guilt. One drink turns into two, which quickly turns into five, and that salad you intended to order quickly gets replaced with handfuls of communal nachos and an order of a half a dozen wings at last call. Nothing to be ashamed of…it happens to the best of us. But we shouldn’t have to banish summertime cocktail sessions in order to preserve our waistlines. There are a few ways we can hit the deck and protect our diets all at the same time.
Pre-eating is the new pre-drinking
The days of “pre-drinking” (a.k.a. drinking more at home so we drink less at the bar) might be over, but the days of “pre-eating” are in full effect. The hungrier we are in situations like this, the less intelligent choices we make; we start thinking with our grumbling tummies instead of with our nutrition-savvy minds. Also when we’re famished – portion control goes out the window. We eat quickly and mindlessly, not listening to our bodies if and when we’re full – just shoveling and devouring anything and everything put in front of us. This means we’re eating more of the wrong things. To avoid this setback, the best thing to do is to pre-eat. Have a satisfying snack before you arrive at your destination, so you can walk in with cravings under control and your hunger in check. My suggestion, keep a stash of protein bars in your desk for emergency patio sessions -- I recommend SoLo Gi Energy Bars – they have slow-releasing carbs that will ensure you stay a little fuller a little longer and will help keep your energy up for whatever the night has in store.
ALSO SEE: This or that: How to make healthy decisions at a summer BBQ
Add a spritz
On a hot summer day a glass of white wine is just what the doctor ordered…light, cool, refreshing and unfortunately, loaded with calories. Ugh, I know – no one ever wants to talk about the calorie count in their fun beverages, but the truth is, it adds up. I’m not suggesting you swap your cocktails for mocktails, but, there is a way you can double up on the volume without doubling the calories. The trick? Add soda water. It’s still fresh and delicious and keeps the glass lasting extra long without worrying about the extra sugar. Bonus marks for keeping you hydrated, which will make the next morning a lot easier, too.
Sweat before sunrise
Last week I wrote about the benefits of hitting the gym in the morning. It’s a no-excuse exercise plan that often means enjoying your evening guilt-free. It amounts to more energy to enjoy after-work activities (like patio-hopping with friends) and it helps us make healthier decisions throughout the day. The last benefit is key when it comes to that deliciously greasy appy platter sitting in the middle of your table. The healthy momentum from the morning gym fix will hopefully be enough to help you have a few more carrot sticks than mozzarella sticks.
ALSO SEE: The best time to exercise during the summer
The grey area
Notice I said have more carrots than mozza sticks, not have carrots instead of mozza sticks. A healthy diet is not black and white – it’s grey. It is about making good choices where and when you can and indulging in cravings in smaller doses. The all or nothing approach will almost always backfire – if you deprive yourself of something for long enough, you’ll end up indulging in 10 times more of it once you finally give in. Instead, adopt the 80/20 rule: which means 80 per cent of the time you eat well and 20 per cent of the time you enjoy whatever you want. With this mentality you can partake of some of the delicious snacks at the table in moderation and make a more nutritious decision for your main course.
Make curfew
Ever heard the saying “Nothing good ever happens after 2 a.m.?” Well, it’s usually true. Most of life’s troubles happen when we should really be in bed -- arguing with the cab driver, sending that late night text; oh, and opting for that post-bar slice of pizza. Staying out later simply gives us more time to make poor nutritional decisions. Thanks to the extra bevvies, our inhibitions are lowered just as our hunger starts to ramp back up. This is why it’s important to have a curfew. Deciding that you’re going to be home by 11 p.m., for example, will ensure that you don’t overstay you or your diet’s welcome at the pub. It will cut down on the liquid calories as well as those inevitable late-night deep fried cravings.
Caleigh Rykiss is a boxing coach, personal trainer, nutritional consultant and TV producer.
