Christmas is three weeks away, and those baked goodies just keep on appearing at the office.
Every year we tell ourselves that this is the holiday season we will not go overboard with treats. And then co-workers bring in all those cookies, chocolates and butter tarts. Are we all doomed?
Not according to dietician Loreen Wales of Revive Wellness in Edmonton. The best solution is to plan ahead and talk to your coworkers about it.
“Most people complain about gaining extra weight over the holidays,” says Loreen. “One of the practical tips that we have is to get together with your coworkers in the office and say, ‘Okay, none of us want to gain any weight over Christmas. We all like to sample the baking, but can we do it in a healthier way?’
“So instead of everybody bringing in their baking all at once, make up a schedule so only one person brings something in each day and there’s only one serving per individual to try, so there’s not excessive amounts.”
Loreen and her team at Revive Wellness hear the same story every year at this time so they have created a Holiday Survival Guide to help people navigate this tricky season. Packed with dietician-approved recipes, the guide aims to get you through all the holiday parties and lessen the emotional damage caused by overeating.
“We just need to take a step back and start thinking about why it is we’re putting things into our mouths,” she says. “Bottom line? It comes down to continuing to be mindful about why we’re doing what we’re doing. And we lose that the busier we are, the more stressed we are. We forget to ask ourselves that question.”
The easiest way to start being mindful is to set realistic goals. When we tidy our minds and follow a plan, we can actually pay attention to the food we’re eating.
Theo Phillips, a dietician at Food to Fit in Saskatoon, counsels: “Each week, pick a goal and ask yourself, ‘On a scale of one to ten, how realistic is this goal?’ Ten being very realistic and one being impossible.
“If your goal is not over seven, then the goal is too difficult to achieve. If we consistently set ourselves up for failure, we tend to become apathetic and overindulge.”
And who feels good about themselves after overeating? To survive all of those festive events and family dinners, it’s best to set boundaries and limit yourself to only specific goodies.
“Give yourself permission to indulge in a few favourites,” allows Theo. “Create a list of three favourite foods that you cannot do without this holiday season and a list of foods that you do not really care for. When mingling amongst friends, family and temptation, stick to your list.”
Tips at the Office from Loreen Wales, BA, BSc, RD
Think about it.
Take yourself off of autopilot and look at your snacking habits at work. Sit down and decide what your goals are this holiday season.
Ditch the candy dishes.
When treats are coming in on a daily basis at this time of the year, there’s no need for a candy dish.
Stay active.
The first things to go when we’re busy are eating well and exercising. Keep your workouts going to maintain a “normal” routine.
One treat a day.
You don’t have deny yourself, just choose one indulgence each day and you’ll appreciate it more.
Stay mindful.
Be aware of every bite of your dessert. If you lose interest, stop eating it!
Office Party Tips from Theo Phillips, RD
Keep your hands full.
Carry a drink in one hand and a napkin in the other. You will be less likely to munch if you keep your hands occupied.
Eat your broccoli.
Fill half of your plate with vegetables or start with a salad. Veggies are full of fibre and will help manage your appetite.
Two drinks max.
Not only do most drinks contain a lot of calories, but if we are drinking alcohol, we tend to lose focus of our good intentions after two drinks.