I'm often asked how to make healthy food choices at office parties - especially when you know you will be faced with a smorgasbord of sugar, fat and endless carbohydrates during the holiday season.
Hum.
When isn't there a seasonal party? What about those tasty desserts and snacks that trickle into the office for every birthday, anniversary and graduation party? Or the leftover food from home nobody wants because it's too fattening for the family but not for your friends at the office? Strategy is the key.
Just like you need a good strategy to accomplish your work goals; you need a good strategy for accomplishing your food goals.
The first step is to have one and stick to it.
Planning ahead will not only helps you survive, you will feel good knowing you are in control of your food - instead of your food controlling you.
If you completely blow your eating plan remember to enjoy the celebration then the very next meal plan to eat a big salad loaded with fresh fruit, veggies and nuts to get you moving in the right direction.
Here are some tips to help you maintain a healthy weight -- while still celebrating office parties to the fullest.
1.
Make a Policy At many companies the employees are getting together and implementing a "healthy food" only zone.
Just like many of the schools, no sweets aloud.
Instead of celebrating everyone's birthday separately with cake and ice cream have one big celebration once per month.
Instead of cake and ice cream everyone brings a healthy snack to share.
It's still celebrating with food and friends.
What could be better? 2.
Plan Ahead Never go to a party hungry.
Bring a snack to work and have it about 30 minutes before the party is set to begin.
Looking for ideas? How about an apple or a handful of walnuts, celery with almond butter? Chase your snack with a big glass of water with fresh lemon.
It's good for the digestion and fills you up.
3.
Bring the Plates - Think Small Does everyone bring a dish to share? Potluck style parties? Then be the one to bring the plates and think small! Not only will you take less food you'll be able to make more trips giving you the feeling of eating more than you really are.
So use the small plates, the dessert size.
Serve yourself small portions and take small bites.
Chew more.
Some health experts teach your mouth is like a mini juicer.
Chewing your food 100 times to make it into a liquid.
Carefully chewing your food increases the ease of digestion as it goes down and makes your food last longer on your plate.
Studies have shown that people eat more simply because more is on their plate.
4.
Bring Your Own Food No need to worry about what foods will be at the office party if you bring a dish to share.
By bringing your own food you know there will be at least one healthy dish for you to choose from.
Fruits and veggies are easy to transport, need no refrigeration and don't spoil quickly.
That makes bringing a fresh fruit and veggie plate to share and excellent choice.
Or how about a big green salad loaded with fresh organic fruits, veggies and nuts? If you are looking for a recipe for a yummy healthy lite salad dressing try this one: cup extra virgin cold pressed olive oil, cup organic apple cider vinegar, cup fresh squeezed lemon, 1 teaspoon of lemon zest, salt and pepper to taste.
Pour the salad dressing over the salad just before serving.
Toss.
5.
Enjoy Your Favorite Foods What is your most favorite item at the party? Eat that.
If you don't love it, leave it.
Especially when your favorite food is a carbohydrate loaded dish eat just a little.
Portion control of these foods is the strategy here.
Add in as many healthy choices as you can.
It's important to always eat something healthy when eating something well, not so healthy.
It's all about balance.
6.
Keep a Track Record Keeping track of the foods you eat will help you stay on the road to better health.
Writing down what you are eating brings into you attention what you are eating.
Many of us unconsciously eat.
Meaning we don't really know when, what or how much we eat in any given day.
Don't believe me? Then what did you have for lunch day before yesterday? Any easy way to keep track is to make a list of the foods I want to eat then "check off" the good foods as you eat them.
For example the list would include 3 fruits, 4 vegetables, 2 oz of nuts, 36 grams of fiber etc.
This method reinforces the feeling of accomplishment and let's you know what else you need to eat to meet your goals.
Keeping a journal is another method of keeping track.
When using a journal to keep track of not only the foods you do eat but how you feel at the time you are eating them.
Keeping a journal helps to keep you accountable and more aware of unconscious eating that sabotages you're eating strategy.
Trying to lose weight? There are many studies that address the weight loss benefits of writing down what you eat.
Some say writing down what you eat can double your weight loss.
Weight Watchers has built a weight loss program around writing down what you eat, keeping to a list of goal foods and weekly weigh-ins.
According to Weight Watchers those who documented food, drinks and exercise every day lost twice as much over six months as people who did so occasionally or not at all.
7.
Eat More Fruits and Vegetables Fruits and vegetables are low in calorie, fat busting, anti-aging and will keep you healthy.
When your diet is filled with fruits and vegetables you wake up better sleep better, more energetic and sick less.
If you are wondering what the new dietary guidelines are for fruit and vegetable consumption are here is a website for you www.
fruitsandveggiesmorematters.
org When you over eat at the office or anywhere else be sure to "rebalance" your digestive system and keep food "moving" along by adding in a wide variety of fresh, raw, organic fruits and vegetables.
Along with anti-oxidants, minerals and vitamins found in vegetables fiber is critical to a smooth functioning digestive system.
When you eat more fiber you avoid issues with constipation.
Vegetables can help you lose weight, fight disease and become much healthier.
Vegetables highest on the antioxidants and fiber are kale, spinach, tomatoes, carrots, broccoli, and cauliflower.
Fruits help to remove toxins that result from a diet of overly processed foods, artificial ingredients, alcohol, junk food, and more.
Fruits that "cleanse and regulate" the system are apples, peaches, pineapple papaya and oranges.
Ramp it up by including antioxidant-rich fruits -- including blue berries raspberries, grapes, and cherries -- helps minimize the harmful free-radical damage that occurs after a meal.
Eating caloric meals without antioxidant-rich foods like fruits and vegetables can have harmful effects over time.
Take a whole food supplement 8.
Take a Whole Food Supplement The foods we eat are generally of poor-quality and have been stripped of important nutrients.
Most of us don't consume enough fresh fruits and vegetables to keep our bodies healthy.
Many of us get our whole grains from instant rice, refined wheat breads, pastas, and cereal.
We eat a tremendous amount of prepackaged, pre-made meals.
The Restaurant Association reports one-quarter of Americans eat at fast food restaurants each day.
Americans are overfed and undernourished.
The foods we eat are not providing our bodies with the nutrition it needs to survive and be healthy.
We are starving our bodies and we are sick.
We suffer from diabetes, heart attacks, obesity, and the list goes on and on.
Not all supplements are the same - only whole food supplements complete the nutritional gap.
Whole food supplements are made by concentrating foods for use in supplements.
The whole food supplement we recommend is Juice Plus+.
So there you have it.
Eight quick strategies you can do starting with your very next office party.
Hum too many? Start with just one and then work your way up.
When you just do one you are 1/8th of the way there! If you only do one strategy then you're 1/8th better off than if you do nothing! It's little changes that make a big difference when it comes to your health and wellness.
Need some help? Seek the assistance of a dietitian, medical professional or a health coach to help you along your way.