Resist the lure of sugary treats

IADMIT IT: When one of my co-workers brought in her special chocolate-caramel-coconut-pecan bars, I barely limited myself to seconds, despite having stuffed myself with a large breakfast only an hour earlier. The bars were heavenly!

While there's nothing wrong with indulging in occasional treats brought in by office mates, this can get out of hand, especially during the holidays.

And if you're like me, the mere sight of food makes you salivate, whether or not you're actually hungry.

You're not alone.

This is a big issue. Nearly half of Americans have pre-diabetes and high cholesterol, and most develop high blood pressure by middle age. And that's not even including the folks who already have heart disease.

Here are five ways to manage office temptations.

WATCH THE CLOCK

First, try to schedule meals or snacks at least every four to five hours. If your stomach is pleasantly full, it's easier to pass up extra servings of homemade cookies. Filling up on good stuff first makes it easier to limit extra calories.

STASH THE GOOD STUFF

Second, stock up your own supply of snacks. Ironically, my best defense against overindulgence is hoarding a stash of desserts that I truly lust over. For example, I always keep dark chocolate handy.

When presented with office treats, I try to weigh them in my head against my stash. Does my co-worker's pound cake look as tasty as the chocolate waiting for me in my lunchbox? If not, I can skip the pound cake without feeling deprived.

However, if the pound cake looks amazing, I'll have a little bit and make a mental note that I've met my dessert quota.

This works with occasional temptations. But if your workplace presents you with nonstop platters of fatty snacks when you're trying to control your cholesterol, blood pressure or blood sugar, stronger action may be needed.

TAKE A POLL

Consider polling your co-workers to see if they would consider office-treat rules. This can feel a bit awkward. However, chances are you're probably not the only person trying to eat well.

Given that half of adults are at risk of heart disease and diabetes, some of your co-workers may be secretly relieved that you had the courage to bring up this topic.

So, consider polling your co-workers about any or all of the following three ideas.

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Gourmet Party Popcorn

cup popcorn kernels 3 tablespoons canola oil Toppings--choose any one from the list: Parmesan cheese, cup Chili-lime (2 teaspoons chili powder; squeeze on juice of lime before serving) Pesto, cup Garam masala spice powder, 2 tablespoons Curry powder, 1 tablespoon Jamaican jerk seasoning, 2 tablespoons Garlic powder, 2 tablespoons Cinnamon and Splenda, 1 tablespoon of each Wasabi powder, 2 tablespoons Smoked Spanish paprika, 2 tablespoons

Procedure: 1. If you have an air popper, use it without the oil and skip to step 3. Otherwise, go to step 2.

2. Put the oil in a large pot (must hold at least 4 quarts). Heat oil on high for one minute. Add just three kernels of corn. When they pop, add the rest of the kernels. Shake the pan frequently from side to side. When the popping slows to once every three seconds or so, then remove the pan from heat.

3. Transfer popcorn to a bowl and add any ONE of the toppings, tossing to coat the popcorn.

Yields 4 quarts popcorn

Nutritional information: A 3-cup serving of popcorn (with any topping except Parmesan or pesto) provides: 165 calories, 3 grams protein, 9 grams fat, 19 grams carbohydrate, 3 grams fiber, 1 mg sodium, no saturated fat, and no cholesterol.

A 3-cup serving of Parmesan popcorn has 182 calories, 4.5 grams protein, 10 grams fat, 3 grams fiber, 71 mg sodium, less than 1 g saturated fat, no cholesterol.

A 3-cup serving of pesto popcorn has 226 calories, 4 grams protein, 15 grams fat, 19 grams carbohydrate, 3 grams fiber, 100 mg sodium, 1 gram saturated fat, 3 milligrams cholesterol.

HUMMUS WITH BABY CARROTS, CELERY AND SUGAR-SNAP PEA PODS VEGGIE PLATTER WITH LOW-FAT RANCH DRESSING

PARTY POPCORN WITH GOURMET TOPPINGS*

HOMEMADE TRAIL MIX: DRIED CRANBERRIES, DARK CHOCOLATE CHIPS AND ALMONDS

STRAWBERRIES DIPPED IN DARK CHOCOLATE

*For a variety of gourmet party popcorn recipies, see E3.

Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin.

Date published: 12/13/2009

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