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“Damn, those look good,” I said as I walked through our microkitchen at Google.
🍩 Staring back at me were two boxes of big, festive donuts… one of my “trigger foods.”
I paused for a moment.
It was 4:19 p.m. – that “no man’s land” between lunch and dinner where cravings can strike, whether due to boredom or actual hunger.
It’s also the holiday season – meaning treats are everywhere – as well as Black Friday week, so work has been crazy, my sleep has been “meh,” and I’m more stressed than usual.
🤔 So… did I eat a donut?
Nope. Not this time.
But that doesn’t mean I NEVER eat them.
I chose not to eat a donut because I’ve built the skills and mindsets that help me maintain control around my trigger foods. (These are the same skills my coaching clients build when we work together, and they keep them for life).
Here are 5 things I’ve learned that will help you navigate the holiday season’s sweets, treats, and everything in between:
Change Your Language
Instead of looking at food and saying, “That’s bad,” try saying, “That food isn’t in line with my goals right now,” or, “I tend to overeat that.” Shifting away from “all or nothing” thinking allows you to relax, be self-compassionate, and build a healthier relationship with food.
Nail the Basics
Sleep, stress management, good nutrition, and daily movement all help your body and mind feel great, meaning you’re less likely to indulge in cravings.
More Good Stuff
Instead of fighting to remove trigger foods, try “crowding them out” by eating more of the “good stuff,” like lean proteins, fruits, and veggies.
Outta Sight, Outta Mind
Sometimes, ya just gotta keep the trigger foods out of your house. If you don’t have them at home, you’re less likely to go through all the steps necessary to buy them and eat them.
Enjoy It
I mentioned before that just because I didn’t eat a donut now doesn’t mean I never eat them. When I do, it’s an intentional choice, and I enjoy the hell out of it. I eat it slowly, savoring the flavors and feelings it gives me – no guilt, no compensation.
So, if you’re having some holiday sweets today, remember these 5 tips.
They’ll make those sweets taste a hell of a lot better.
Love you lots,
❤️ Ian
P.S. If you’re struggling with behaviors and mindsets around trigger foods, I can help. Reserve a 30 minute coaching call with me – free of charge. You’ll walk away with 1 to 3 key actions and mindsets you can apply to your life right now to improve your health, lower your stress, and feel in control.
Ian Estabrook 