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In most instances it is not necessary to adhere to your nutrition/health program 100% of the time. In fact, this can often become an added stressor which can hinder results and lead to those blow ups which can really derail your program. Here are some tips for 5 common cheat areas and how you can be a little smarter about being "bad."

1. Coffee - A little coffee is okay for most people. Keep it organic. Coffee is one of the most heavily sprayed crops, non-organic coffee is loaded with residue from pesticides and other chemicals. These equate to toxins which can lead to a stressed body which can lead to increased fat storage in the mid section, hormonal imbalances and the inability to build muscle and recover from exercise (yes, toxins can impact all of those areas). Limit coffee intake after 12PM, especially if you have problems sleeping. Consume your coffee with a fat source to tie up the caffeine and create steady, stable energy, rather than a peak followed by a crash. Fat sources include grass-fed butter, coconut oil, pumpkin seed oil, which can all be mixed in your coffee and even fish oil (which cleary should be ingested separately). Lastly, consider espresso over regular coffee as there is less caffeine, less acidity, and more of the beneficial qualities from the coffee bean (amino acids and antioxidants).

2. Alcohol - Consume gluten free spirits. Use low sugar or no sugar mixers, never drink on an empty stomach. Don't drink more than 2 days in a row. Consider supplementing with B-vitamins, Zinc, Activated Charcoal and Milk Thistle the night of your party. Stay extra hydrated. It takes days to hydrate so don't think you can start an hour before you start drinking. Don't drink two days in a row as it takes the body quite some time to recover from a night out. Consume cleansing foods/tonics the day after your party (beets, beet greens, ginger, dandelion).

3. Cigarettes - Choose organic cigarettes, again, tobacco is a heavily sprayed crop and along with the chemicals you are also getting a dose of sugar which can impact your blood sugar in a negative way. American Spirit is the most commonly available, but you can even order tobacco straight from an Indian reservation if you really want to get into it. Vaporizers are also a better option. Although, I do not recommend cigarettes overall, of course.

4. Sweets - If you like chocolate, make sure you are consuming organic dark chocolate. Look for sweets that contain higher quality ingredients, i.e. a good chocolate bar will include organic cacao and perhaps coconut sugar. Commercial chocolate bars are often more heavily processed and will include a long list of low quality ingredients (artificial sweeteners, emulsifiers, etc). Choose gluten free sweets, and always use natural sweeteners, raw honey, real maple syrup, etc. Consider making your own desserts, some are as simple as one ingredient: Frozen bananas that are thrown in a blender turn into a delicious and creamy frozen yogurt-like substance. You can even top with shredded coconut, crushed nuts or blueberry compote.

5. Gluten - I find that most people feel and look better without gluten in their diet. That being said if you just need a little gluten in your life make sure that the flour is from a higher quality source. Consider the bread options at the Union Square farmers' market (Hawthorne Valley Farm) or breads from sprouted grains (i.e Ezekiel), or spelt bread. While these all still contain gluten it is a higher quality grain which can often cause less inflammation and the other issues that go along with gluten sensitivity and/or intolerance. (Note. If you have celiac or a severe intolerance, it is not advisable to cheat with gluten). If you are traveling in Europe you are also most likely dealing with a higher quality flour and this might be the place to have a little pizza or pasta.

Steven Macari is a nutritionist and the founder of SLVRBK Health and the SLVRBK mat.

Headshot of Steven Macari
Steven Macari

 Steve Macari is a New York based nutritionist, health coach and wellness educator. He writes health, wellness, nutrition and fitness articles for BAZAAR.com and is the founder of thewavestate.com and stevemacari.com. Steve has trained in a number of different areas, but is most proud of his training with Paul Chek, a world renowned expert in the area of holistic health and nutrition. Steve has completed the highest level of training at the C.H.E.K Institute as a Holistic Lifestyle Coach (HLC3).  Steven holds an MBA in Finance and was a Vice President at an Investment Management firm for nine years prior to finding his passion in the practices of holistic health, nutrition, and fitness.