Falling down on the job...

Today, I had a biscuit sandwich. And, I thoroughly enjoyed it!

As someone who lives a fairly healthy lifestyle and also gently encourages others to do so, you may be wondering how this could happen... But more importantly, why am I publicly airing my "indiscretion"?

Many people hesitate to adopt a healthy lifestyle because of "all or nothing" thinking. They tell themselves that being healthy means giving up all "bad" foods, always choosing nutritious foods, exercising every day for hours, etc. Otherwise, why even bother trying?

But, here in the real world, we get busy. We get cravings. We get invited to parties and family events. We eat at restaurants. These are all situations where we have some control but it's limited. So, here are realistic tips for dealing with times when you "fall down", too.

- Don't beat yourself up! If you're going to eat something indulgent, take pleasure in it. Take the time to savor how it looks, smells, and how each bite tastes. (By the way, eating slower tends to lessen how much you actually eat...)

- The indulgence needs to be an occasional, special treat... not an everyday occurrence.

- Can you find a slightly healthier version that will still satisfy? For example, ham is usually healthier than sausage. Can you leave off the butter or cheese? Could you add some veggies to bulk it up? Or, eating a broth-based soup or salad first might help fill you up.

- You always have control over how much you consume. How much do you need to feel satisfied? Can you share it with someone? (Remember, restaurant portions are very large!)

- Eat lighter, healthier meals before (if it's planned) and after to help compensate for the extra calories. Your splurge will dictate how long to modify. Lean proteins, whole grains, and fruits and vegetables are always recommended. Try to find lower salt and lower sugar foods, too. (Check out Class 1 and Class 2's summaries for more details.)

- Be more physically active than usual before (if it's planned) and after to help compensate for the extra calories. Your splurge will again dictate how long to modify. You can increase frequency, duration, and/or intensity. (For more details, check out Class 1's summary and/or March 26's blog post.)

For the record, I do try to practice what I preach... I did a 5K this morning (pre-biscuit). I ate until I was satisfied and left the rest. I am modifying my other meals.

When all else fails, remember that tomorrow is another day and another chance!