At some point, we all find ourselves in situations where we are tempted to act in ways that would not be beneficial to our health. The temptation to overeat or eat for the wrong reason strikes when we least expect it. These tempting times often seize when we are tired, stressed, bored, or distracted. 

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The Temptation: Continuous evening snacking while watching TV.
The Escape: When you eat and watch TV, you are more likely to overeat because you are less aware of how much you take in and how full you really are. You continue to eat because you are not satisfied by your food choices. To escape the temptation of overeating while watching TV, plan a healthy snack that will satisfy your evening hunger. Try a bowl of whole grain cereal with low-fat or skim milk and your favorite fruit; a bunch of crisp grapes; a cup of nonfat, no-sugar yogurt; or a sugar-free fudgecicle. Your choice depends on your preference and evening hunger level. Planning a snack and having the healthy choices on hand will eliminate the mindless munching. Also, consider setting the timer on your TV so it will go off at a certain time. If you set your TV off time for 10:00 p.m. and it goes off automatically, you are more likely to head to bed for a full night's rest instead of eating to keep yourself awake and paying the next day with the added calories and lack of sleep.

The Temptation: Rewarding a hard workout with extra food.
The Escape: Why do we counter all the calories burned in a workout with personal permission to eat an extra serving or decadent dessert? It seems counter productive, yet so many people actually increase their calorie intake when they start exercising, thinking, "I deserve this doughnut after that workout" or "I workout so I can eat a lot."  These common distorted thoughts are why some new exercisers actually gain weight when they start a workout plan. Instead of thinking you can constantly splurge, retrain your thinking to "Exercising helps me desire healthy foods in proper servings. I want to keep the benefits of exercise instead of canceling them." Reward workouts with equally beneficial treats such as 10 minutes in the gym sauna, a 30-minute massage, or a manicure. If you must have a post-workout treat, make it a healthy one of fresh fruit topped with light or fat-free whipped topping.

The Temptation: Running to the candy dish during stressful times.
The Escape: When stressful times strike, your body goes into automatic "fight or flight" mode even if the stressor isn't a life-threatening situation. The increase in blood pressure, heart rate, and body temperature are caused by the stress hormones released into the blood stream. Candy, especially chocolate candy, counteracts these hormones by prompting the brain to release serotonin to comfort and calm the body. While the occasional small treat won't ruin your wellness progress, continually using chocolate as a source of peace will pack on the pounds with the extra calories. Instead of hitting the candy dish when stressful times wear at you, try a healthier option of sugar-free chocolate pudding, a cup of hot chocolate, or a glass of chocolate skim milk. With these options, you will get the chocolate flavor you desire without the added calories or sugar from candy. Plus, the nutritional benefits of calcium in the pudding and milk will strengthen the bones. To minimize the temptation to mindlessly nosh on candy or chocolate, avoid purchasing extra to have on hand. Use bowls of fruit for color and decorations around the house.