Katina's Nutritional Coaching Corner: Rethinking "Cheat" Days

By Katina Sayers

This Month’s Question: Is it okay to have a Cheat Day when I’m trying to lose weight?

Feel free to submit your nutrition-related question to Katina.  Send questions to: ksayerswalker@gmail.com

Gotta admit – I don’t like the terminology on this one, “Cheat Day.” The concept of a Cheat Day sounds like something you might feel guilty about or regret later on and likewise, having a meal (or two or three?) that somehow is more satisfying than the rest of your meals on a Cheat Day does the rest of your diet injustice. The concept of a Cheat Day just doesn’t have a good connotation. Let’s throw out the terminology first and call it a “replenishment meal” and transform our thinking to understand that good tasting food IS healthy food and that we shouldn’t classify food as good or bad. Additionally, in the work that I do with clients, when someone goes into weight loss mode, they should commit to the weight loss journey and not feel so deprived that the only day they look forward to is a Cheat Day. In my opinion, Cheat Days mess up the rest of the diet – they don’t prevent people from overindulging later on. Rather they are caught up in the moment and just want satisfaction now. There’s even some research that claims this sets up folks for a cycle of binging and then restrictive eating patterns. Dieters should be eating nutrient-dense, high quality food all along so as to diminish cravings and regulate hunger. If a client does fall off the “weight loss wagon,” a replenishment meal is okay, but no need to extend it to the entire day. Using mindful eating practices and thinking about how, why, and what we eat is a good starting point.

Restaurant Radar: Blaze Pizza

(Coming soon to two convenient locations in Syracuse!)

As I write this, the new Blaze Pizza location in Dewitt (next to CoreLife Eatery and practically within walking distance of Fleet Feet Syracuse!) has up signage and due to open in the next few weeks. Basketball great Lebron James heads up this Subway-like franchise where patrons are put through an assembly line and choose from over 40 pizza toppings or build a salad. Checking out their online menu, it’s easy to see the appeal. There are lots of toppings – some unique and some not-so-unique – as well as a variety of crusts to accommodate different dietary needs. There are traditional crusts available made by someone called a “pizza whisperer,” as well as gluten-free options that also have a Keto slant. For vegans, the traditional crust is a good bet, and vegan cheese and chorizo is also available. After patrons pick out their toppings, the pizza is put into a blazin’ hot oven at 600-800 degrees Farenheit and about 180 seconds later, it‘s ready. For the eco-conscious consumer, Blaze Pizza boasts eco-friendly packaging. Stay in or take out, but more importantly, Blaze Pizza wants you to stay away from microwave pizza! Check out their prices and nutritional information online and you decide, but this looks like an establishment worthy of trying.

Katina Sayers is the owner/operator of Katina’s Nutritional Coaching Corner.   She has an extensive background in health and education that began with degrees in exercise physiology, health and physical education, community health, and culminating with a doctoral degree in curriculum and instruction.  She completed an advanced certificate of study in Integrative Nutrition and Health Coaching from the renowned Institute for Integrative Nutrition (IIN) in New York City. For the last four years, she has worked one-on-one with clients, presented a multitude of nutrition topics for large and small audiences, contracted with businesses to implement worksite wellness initiatives, and currently manages day-to-day food service operations at a local non-profit agency, as well as directs activities related to nutrition and health.  Katina can be reached at ksayerswalker@gmail.com.