Last night I went out with a friend to toast the last Friday of summer and the kick-off to a nice long weekend, and this is what we had:

*4 chocolate martinis each

*A basket of fries shared

*1 flourless chocolate cake shared

*A lot of laughs

*Great conversation

*Sunshine and then the colors of dusk reflecting off of our sidewalk cafe table

We had a great time and it evokes for me what I LOVE about New York City in the summer.

As for what we consumed, that’s a lot of fat, a lot of sugar, a lot of calories, and A LOT of alcohol (believe me, it was a lot of alcohol!) And yes, I am posting this on my “Eat Well for Life” blog! Why? Why would I admit to such an indiscretion?

Because everyone must indulge sometimes.

This poses a question that can be quite difficult for one who is really trying to live a healthy, clean lifestyle. How can I still go out to eat and drink with friends? How can I go and partake in the beauty that is a night filled with laughter and drinks and delicious food? The answer itself is quite simple, but yet, difficult to master – moderation. It really is just that. And yes, I know you have heard that before. Moderation.

The cheat meal is a way of practicing moderation. Ironically. The meal itself is the the antithesis of moderation. You are not exhibiting a meal of balance, instead you are often going all out and eating things you would not normally touch through the week. However, even in it’s decidedly non-moderate fashion, this becomes a quite useful and easily measured method of practicing such balance. You will eat clean all week and for one meal over the weekend, you will let it go. You will eat and drink what you want and have a blast. And ultimately, does this sound so bad? One day per week you get to eat any kind of meal you want. That is quite often and is perfectly livable!

To take it a step further, when you reach your weight and health goals, and the type of diet and activity you need to sustain yourself becomes second nature to you, then you can dabble even a bit further. If you are out with friend on a Tuesday night, sure have a few glasses of wine and a few bites of that crusty bread with that amazing dip, and then have your cheat on the weekend, too. By then, you know what your body can take, and you know what going overboard means and you do not have to enforce such regimented timelines on yourself. But this is only to be practiced much later on – once you have reached the transformation you desired and have renovated your life – healthy eating, lots of activity, a clean bill of health at your next annual check-up.

I love to eat! I am a foodie and this will never change. But I also like to be healthy, feel strong, and look my best. So I work out regularly, try to eat relatively clean, and do a lot of recipe renovations. I take foods that I love – like buffalo wings! – and tweak the recipe so that I can guiltlessly eat while still being healthy…and NOT sacrificing taste!

And I love to workout (well sometimes I hate it!). I like to run, and more importantly, I LOVE to hit the weights. I feel strong, empowered, and confident. I feel unstoppable. There is something so cool about being the only woman on that side of the gym! But more and more of us are doing it now. Strength-training is critical for females, especially as we hit our 30s.

And the two are symbiotic. I eat healthy to fuel my workouts and after busting my a$$ in the gym for an hour, I don’t want to wreck it with a single meal that costs more calories then I just burned!

And I’m not perfect. I have to push myself and I have my ups and downs. In 2004-2005, I had a lot of free time and was able to spend tons and tons of time in the gym – and it showed! But life changes. I was in grad school, then switched jobs a few times, now working full time and in grad school. Making time for the gym and avoiding overindulgence is not easy but if I want it bad enough, I do it. I’m not quite as cut as I was back in ‘04/’05 but I’m on my way. I’m watching the muscles tear every day (this is a good thing!).

So come along with me on this ride. We’ll do it together – let’s Eat Well for Life!

A few easy tricks to shave tons of empty calories out of your day – and your life!

When it calls for oil, ALWAYS use olive oil.  But keep in mind, just because olive oil is “good” fat, it’s still fat.  Use a light hand. Much of my recipe renovations entail scaling the amount of fat way down.

Eat popcorn!  Buy organic kernals and pop them yourself in a big stock pot with a tablespoon of olive oil.

Spice it up! Spices, create a heightened thermogenic effect which help you to metabolize your food better and faster.

Eat fresh!  Fresh ingredients all the time – fresh veggies, tons of fresh garlic, fresh fruit, and tons of fresh herbs!

Don’t fry it ever!  Grill, broil, bake, or a light sautee, but don’t fry.

Track your calories.  I know this sounds so arduous and absurd.  You read this and think, “no way am I doing that!”. Honestly, it’s not that bad.  Once you get started, you get into a routine and it’s just part of your day.  Calculate about how many calories you should take in per day.  I use the following simple equation:  weight (lbs) x 13 gives you the amount of calories you would use to maintain your current weight.  For weightloss, subtract 500.  

So the weightloss equation is: (weight in lbs x 13) – 500= calories to consume per day.  

I use FITDAY.COM to stay within my range and I try to maintain a ratio of about 40% protein, 30% fat, and 30% carbs.  Fitday automatically creates a great little pie chart calculating these percentages for you.  After a while, you begin to intuitively know how to stay in your range and then you can stop tracking.  When I’ve gotten off track (like after a vacation), I’ll use fitday again for a while to bounce back.

Cheat meals are a must.  One cheat meal a week allows me to indulge in some seriously naughty foods.  If I never, ever allowed myself that warmed brownie with vanilla ice cream, I would go crazy!

No matter what the dish is – think of how you can tweak it and make it healthier so you can still enjoy.  If it’s a dish that involves fried cheese, battered and dipped in more cheese.  Well then…save it for a cheat meal (but don’t eat that every week unless you have a death wish!).

Questions? Comments?

Did you try a recipe and have feedback?

Specific issues you’d like addressed?

Maybe a specific dish you would like to see renovated?

Comments, experiences, questions about fitness?

Post and I will answer.