Holiday parties: Control workplace cravings with these simple tips

Cravings!!! We are rapidly approaching the Holidays and that involves a lot of parties: workplace Holiday parties, end of year celebrations, galas and the like. Control your desire to eat junk food during these celebrations with these simple tips.


(Photo credits: by Toa Heftiba on Unsplash)

We all get them…CRAVINGS…that intense desire to have something sweet…or something salty…or maybe you want BOTH! The desire can be so great that you find yourself lacking control and not feeling satisfied till you give in.
These uncontrolled desires can be especially difficult to conquer in the workplace where we likely spend most of our time…you experience that mid-afternoon crash…the one that calls for a nice nap or grabbing something to boost your energy levels and your focus…

During the Holidays, breakfast and lunch can be especially tempting… Homemade cookies, Christmas doughnuts, cold cut platters or salty snacks…  So before we dive into how to control these cravings let’s first address why we get these cravings….

Where do cravings come from?


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There are several theories about where cravings come from. The main causes fall into three buckets:
1) Emotions may be involved in producing a food craving, especially if a person eats for comfort.
2) An imbalance of hormones, such as leptin and serotonin, can also cause food cravings. It is also possible that food cravings are due to endorphins that are released into the body after someone has eaten.
3) Lack of nutrients in our body can cause these yearnings. For example if you crave salty foods like pretzels or potato chips you might have a mineral deficiency or are lacking healthier fats, like Omega 3s, in your diet.

Curb them, size them, control them!

There are plenty of ways to curb these cravings, even in the workplace! Once you implement these strategies CONSISTENTLY, they should minimize and put you back in control so you can perform your best!

  • Reducing stress levels
  • Increasing water intake
  • Getting adequate restorative sleep
  • Eating enough protein
  • Packing healthy snacks you can munch on or even chewing gum
  • Eating enough healthy calories instead of starving yourself
  • Portion control so you are not necessarily depriving yourself but controlling how much you consume to avoid overeating

You might be interested: How to fuel your brain and triple your productivity at work

Healthier alternatives for top food cravings


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Replace potato chips with a salty snack that is higher in healthy fats and protein, such as cashews and walnuts. But beware…nuts are high in calories, so eat them in moderation. Popcorn is also a great alternative!

My chocoholics…. opt for dark, milk-free chocolate that contains at least 70 percent cocoa. The intensity of dark chocolate makes it easier to feel satisfied with less. Or try carob or cacao nibs!!!

Satisfy sugar cravings with whole fruits. And having dried fruits on hand is a huge help for cravings on the go!

Sparkling water with a squeeze of fruit juice or a slice of fruit provides a similar feeling to soda but with way fewer calories and no caffeine!

Swap that cheese for nutritional yeast which has a savory, cheesy flavor and fewer calories than cheese. Did you know it is also rich in B-complex vitamins and folic acid, and is often fortified with vitamin B12?

Knowing where cravings come from and having strategies and healthier alternatives to choose from can help you say goodbye to those cravings!!!

Erica Torres Pagano

Erica Torres Pagano from corporate America to Total Fitness Evolution

My name is Erica Torres Pagano and I am a proud wife and faith driven mommy to a very active little boy.

Erica Torres Pagano

Erica Torres Pagano is a fitness and nutrition coach

I was a Corporate America junkie and fitness instructor/fanatic until the last trimester of my pregnancy when everything changed for me. I went into preterm labor at 26 weeks, was laid off from my Corporate job and put on bed rest for the remainder of my pregnancy.

Three weeks after giving birth, my son was admitted to the ICU for 23 days. The week we were finally able to bring him home we got into a severe car accident on our way back from the doctor’s office. I could seriously feel myself falling into a deep depression. The first year of my son’s life was spent back and forth to doctor’s offices, totaling about 8 different specialists. We couldn’t take him out anywhere other than the doctor, we couldn’t have any visitors except the home nurse and I felt like the world had just swallowed me hole.

It was at that point that he turned one that I realized I had to regain my fitness “groove.” I had to find a way to get myself back on track, to get fit and healthy again, but also still be present to nurse my son back to 100 percent health. I was NOT going back to 70 plus hour work weeks and knew I would not have the freedom I needed.

That need to be present, that need for flexibility and freedom drove me to teach group fitness again and start my own personal training business. I wanted to do it my way, on my terms. I also felt a burning passion to help others regain their fitness, while understanding their needs for flexibility and understanding just how precious their time was.

Erica Torres Pagano

Erica Torres Pagano

After a few years of pouring myself into my own business I knew I wanted to grow my reach so I also became an online health & fitness coach. Coaching has enhanced my personal training biz and given me access to increased personal development, a massive support system and the extreme satisfaction of helping people evolve a healthier version of themselves. And what is great is that I run my personal training and coaching businesses from home! I set my own schedule according to my needs!

Contact me! I love connecting with new people! Questions welcome!!

If you are interested in joining my online accountability groups or want to share more about yourself so I can help you get healthier please fill out this form!

P.S. My website is up and running please check it out at