As I sit in the heart of downtown Toronto, surrounded by the buzz of corporate life, I can’t help but reflect on the world we live in—a world overflowing with excess sugar, salt, and fat. It’s no wonder so many of us find ourselves battling weight gain, heart disease, hormone imbalances, and even depression.

It often starts with one seemingly harmless decision—a sugary snack here, a salty bite there—and before we know it, we’re trapped in a cycle of cravings and addiction. The result? A sluggish body, a growing waistline, and a mind weighed down by fatigue and frustration.

I was recently at a corporate event filled with high-profile people. The food? Endless. Free-flowing drinks, an overload of appetizers, entrees for days, and a dessert cart that just kept coming… followed by even more dessert. It was indulgence on autopilot—and a perfect example of how easily we can fall into the trap of overconsumption without even realizing it.

Sugar, Salt and Fat

I love food—it’s hard to resist. But I eat clean about 80% of the time, and the rest? I let go. The truth is, once you start eating healthy, junk food loses its appeal. It just makes you feel awful—hello, food hangover.

At this event, the food was a mix of nourishing and not-so-great options. Right in the middle of a business chat, someone shouted, “The dessert cart is here!” Suddenly, 20 people dropped everything and power-walked toward it like it was Black Friday. I’ve never seen that kind of hustle—not even at Boot Camp when I’m yelling for burpees! Maybe I need to start shouting, “Dessert cart hustle!”

Despite the peer pressure, I was the only one who said no. And honestly? It felt empowering.

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Peer Pressure

Picture this: a room full of people devouring vibrant, fancy desserts—except me. I stood out like a sore thumb. One by one, people came over asking, “Why aren’t you eating dessert? Go grab something!”

Before I knew it, I was defending my choice: “I’m just not a dessert person.” Eventually, I gave in—not to eat, but to stop the questions. I walked to the cart, and in that moment, it hit me: this is the land of excess. Not one dessert per person, but seconds and thirds.

I admired the artistry, the colours, the effort behind each treat. Then I smiled, walked away empty-handed, and felt great. Why? Because I was full—and that was enough.

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Decide and Practice Discipline

It all comes down to choice. People often feel uncomfortable when others make healthy decisions—it shines a light on their own habits. A small dessert isn’t the issue. It’s the seconds, thirds, and mindless munching that add up to sugar, salt, and fat overload.

Even at free events (hello, endless corporate food!), you have to choose: good, better, or best. Here’s how to stay on track without sacrificing taste:

Trina’s Top 10 Sugar, Salt & Fat Buster Tips

  1. Eat a homemade juice, soup, or salad before events

  2. Drink 1 glass of water for every alcoholic drink

  3. Choose oil & vinegar over creamy dressings

  4. Pick fish over red meat or burgers

  5. Move snacks away from your reach (yes, I relocated the Pringles!)

  6. Load up on fibre—veggies are your best friend

  7. Say “no thanks” confidently—it might inspire someone else

  8. Splurge on one thing, not everything

  9. Get a workout in beforehand—it sets the tone

  10. Eat until you’re satisfied, not stuffed

Free food isn’t always a free pass. Choose with intention.

I woke up this morning to more free corporate food.  There is always a good, bad and better choice and you have to decide which it’s going to be.  Even when it’s free, think about your choices.

sugar, salt and fat

This is what I chose.

Sugar Fat Salt

💡 Trina’s Tidbits Recap

✔️ It’s not about perfection—it’s about making intentional choices
✔️ You don’t need to eat everything just because it’s “free”
✔️ Peer pressure doesn’t have to derail your goals
✔️ Discipline is a muscle—the more you use it, the stronger it gets
✔️ One smart decision can shift your whole day (and mindset)

✨ Ready to break free from sugar, salt, and fat overload?

Join me in the 10-Day Reset— your simple kickstart to eating real food, feeling better in your clothes, and ditching the food hangovers for good.

👉 Click here to get started

You’ve got this—and I’ve got your back.

Also, join us in a Program if you want a little group support.

Trina Medves

#1 Fitness Instructor in Canada, Best Selling Author and Top Trainer

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