Birthdays. Client dinners. Corporate Announcements. Lunch meetings. Vendor treats. National Donut Day. National Sundae Day… Sheesh! How often we get surprised by sweets at the office! (And we’re approaching on Holiday Season – oy vey!)
From your wellness to your waistline, indulging every time one of these “special” events pops up derails you from your goals, detracts from your results, and decreases your motivation.
Here are few tricks and techniques to help you sidestep office sweets and treats and stay the course to your most vibrant self!
- Eat enough protein (& early enough in the day).
- Getting sufficient protein early enough in the day and throughout the day will keep your blood sugar stable, your energy level even, your mind focused, and your resolve strong, so you can more easily say no to the simple sugar rushes of cookies and cupcakes.
- Experiment with the amounts of protein in your snacks and meals to figure out which keep you satisfied and powered up for the day.
- For a few ideas for balanced snacks, check out this post about tasty snacks that pack in protein without breaking the bank! (There are also a few other tips in there to help manage sugar cravings and blood sugar.)
- Keep fresh and/or dried fruit (or dark chocolate!) at your fingertips.
- When you get a hankering for sweets, having a naturally-sweetened “goodie” will offer you an alternative to the processed one, so you can stay on track when the sugar monster strikes
- You can also keep a few pieces of very dark chocolate nearby; the higher the cacao, the less sugar it contains and the more rich and satisfying it will be; aim for 70% cacao or higher.
- Exercise as close to daily as possible.
- If you’re putting in the work (and workin’ it!) on a daily basis (or as close to daily as you can), you’ll be less likely to let even a minor temptation knock you off your game
- Remember the work you’ve been doing and ask if it’s really worth it to indulge in that cupcake.
- Set the timer.
- Cravings last fewer than five minutes (usually about three). When the craving strikes (or the donuts/cupcakes/red velvet cake appears on the breakroom table), take a walk, make a cup of coffee or tea and sip it slowly, take a Twitter break and read positive news that delights you, doodle in your notebook, journal your feelings, talk to a coworker, etc.
- Devote your attention away from the “trigger” for a good 3-5 minutes. Breathe. Repeat.
- Tune in.
- When you do feel a craving come on without a cake walking by, take a moment to clue yourself into what could be triggering your craving, such as stress, feeling tired or overwhelmed, etc.
- Taking care of your mental well-being is KEY to optimal physical well-being. Unpacking why you’re craving sugar in the first place – whether physical or emotional – is a powerful tool. (See item #4 above.)
- *Bonus Points: Read about the havoc that sugar wreaks on your body
- Knowledge is power, and empowering yourself with info about the impact that sugar has on your body is the strongest motivation to steer clear. For instance, did you know that sugar is actually more addictive than cocaine? From accelerated aging to hormonal effects to gut imbalance, sugar is not the best copilot on the ride to better health!
- If you have more information, you’ll make better decisions!
- A few interesting resources that are packed with info and will also keep your interest are:
The Blood Sugar Solution, by Dr. Mark Hyman (His website is here, too.)
Sugar Coated, a documentary; found on Netflix
Crazy Sexy Diet, by Kris Carr (an all-around fave of mine for all things healthy and crazy-sexy! Her website is found here.)