In a recent workshop I ran, we talked about the common themes that lead to self-sabotage and lacking willpower. After sharing some of the themes, tools and strategies, one of the women asked what tips I typically give people when they eat something out of alignment with their goals so they reach for the healthier option. Since my role as a Health Coach is not to give specific tips and tricks of how to avoid eating something you would consider indulgent, I asked if she would be willing to share an example.read more
Imagine you’re at a social gathering and you walk into a party where you know a couple people but not many. As soon as you walk in the door you make a beeline to the bar and quickly down your first drink. You see the appetizers so you immediately head over and quickly start sampling them.read more
Being consumed by the thought of food is not just about thinking about what you’re going to eat from meal to meal. It’s also what I call mental gymnastics around food. Before a meal you might think about what the best choice would be. You’re not 100% sure so you go back and forth about whether you should or shouldn’t eat it. Then, afterwards you continue to think about the food choice. Was it the right one? Maybe you feel guilty about it and beat yourself up. Or, maybe you tell yourself ‘it’s OK. I’ll do better during my next meal. Speaking of the next meal, I should eat a salad to be healthy. Oh! And how many calories did I just consume? Can I afford to eat what I have planned for dinner?’read more
You walk by the candy bowl at 3:00 and try to resist it but what the heck? After all that you’ve accomplished you think, “I Deserve it!” and grab a handful of chocolate candy. Don’t get me wrong, there’s nothing “bad” about having a handful of chocolate. What isn’t ideal is when regret and guilt kick in because you feel like you have sabotaged your healthy eating efforts.read more
The start of the year is typically synonymous with restrictive New Year’s resolutions and crash diets that work for a while but don’t last long-term. When we fall off track is typically when shame sets in or we resolve it just wasn’t meant to be. But there is a better way! Check out the video below to learn more.read more
During this video series I’m talking about ways to keep your willpower up during the holidays. In the video yesterday I discussed how our desire to fit in with others can overshadow our healthy eating goals. Today I’m sharing some tips and strategies you can use when that arises so you don’t end up saying “Screw it” and eat whatever you want.read more
In this video series I’m talking about ways to keep your willpower up during the holidays. In the video yesterday I shared three things you can do if you find yourself to be uncomfortable at a social gathering and therefore obsessively thinking about food and alcohol. In this video I talk about how our desire to fit in with others can overshadow our healthy eating goals.read more
Thanksgiving was the kick off to the festive holiday season, which can be fun and celebratory, but also stressful and overwhelming at the same time. We are often surrounded by our loved ones as well as some of our favorite foods we only get once a year, leading to temptations and ultimately indulging.read more
Many cravings or the intense focus on food isn’t really about the food itself. It can often be a result of internal conflict. However, when you can get clear about what you’re anticipating as the holidays approach and what you want out of them, the holidays can be managed differently than in years past. Below is an infographic that outlines four reasons you may lose your willpower at an event.read more
We’ve all been there before, you’re working away at your desk, the clock strikes 3:00 and all of a sudden a craving hits you that you can’t ignore. You need sugar and you need it now! You either reach for the stash of candy in your desk drawer, find someone who can give you your fix or walk out with a co-worker to grab some creamy ice cream.
This situation may feel like it has turned into a habit, or maybe it’s a good way to take a break. In any case, there are ways to overcome these cravings.
Eat a well-balanced meal at breakfast and lunch:
Setting yourself up earlier in the day with a controlled blood sugar will help reduce cravings later in the afternoon. Eating a mix of vegetables, protein and healthy fats will help keep you full for longer. The mix of these three types of foods will also keep you satiated.
Focusing on eating a nutrient-dense breakfast will make you feel full and allow you to make it to lunch without needing a snack. It may feel like a bigger portion than normal but that’s OK since you will probably end up eating less through out the day. You can also make lunch the biggest meal of the day to help your body stay energized.
Incorporate naturally sweet flavors into your lunch:
Eating a lunch that incorporates sweet foods will help calm cravings, including:
- Root vegetables such as beets, fresh or roasted carrots, sweet onion, sweet potato, pumpkin or butternut squash. These foods can be roasted and added to your salad, or can be eaten as a side.
- A great winter option is to make a soup with sweet potato, pumpkin and/or squash.
- Add a minimal amount of dried fruit to your salad, such as raisins. Some dried fruits have quite a bit of sugar so you want to limit these but they can be a nice treat.
Identify what you’re really craving:
There are many reasons we may be craving something sweet. For instance, sugar may be a stand-in for something else, such as:
- You may eat something sweet every day at 3:00 because it’s a ritual. You’ve been reaching into the candy jar at that time for a year so it has become part of your routine.
- You use the time to connect with co-workers. Many people will take that time to go for a walk and stretch their legs while catching up with friends.
- It’s used as a stress reliever. The pressure from the day can build up and turning to something sweet is a way to step away and get a little pick-me-up.
Regardless of the role sugar is playing for you, there are strategies you can use to help calm the craving.
- Find a new ritual that doesn’t revolve around food. For example, you could go for a short walk which will provide the break you need, while also getting some exercise.
- If you are truly hungry in the middle of the afternoon, keep a healthy alternative at your desk that will soothe the sweet tooth. It’s ideal to pair something sweet with a protein and/or good fat to alleviate a blood sugar spike. A good option for this would be an apple and peanut butter or a single serving of dark chocolate covered almonds, for example.
- Find an alternate way to relieve the stress from the day. A few examples include, stepping out for a breath of fresh air, going for a quick walk, venting to a co-worker or writing in a journal.
The first step to overcoming the 3:00 craving is to identify where it’s coming from. Just having the awareness empowers you to make a choice on how to address the cravings. Not all of these strategies will work for everyone, so it is important to try different ones until you find what works best for you.read more