Posted by Alicia Leeds on Tue, Jun 30, 2009 @ 03:18 PM
Do you have a piece of cake and then, (not wanting to have a second piece) find yourself cutting (and eating) a tiny slice of cake to make it even, then a corner here, maybe an edge there... just one more little...bite... In the presence of a tray of brownies I am likely to do this, even after having a second or third brownie - I will keep slicing off one bite at a time until I force myself to walk away.
I have learned over the years that I can only control my behavior (and my calorie intake) around brownies if I don't have the first bite. Not a small one, not a taste, not a nibble. In fact, it is much better for me to never be in the same room as brownies - but at times that is out of my hands. I do my best to avoid brownies at all costs... Why? - Because I will respond appropriately to brownies in my environment. I will eat them.
In Dr David Kessler's new book, The End of Overeating - Taking Control of the Insatiable American Appetite, he quotes many research studies which show the powerful reinforcing qualities of certain types of foods. These studies show that animals are willing to work hard for those foods that are higher in sugar and fat, and hardest for those foods that combine the two. In one study, mice were rewarded with high sugar/high fat Chocolate Ensure after poking their noses into a hole a certain number of times. The sugar/fat combination in Ensure was so reinforcing to them that they poked their noses 77 times to receive their reward!
In fact, "The breaking point at which the animals will no longer work for the (sugar/fat) reward... is just slightly lower than the breaking point for cocaine."
In other words - when we are in the presence of foods which are reinforcing to us, foods which stimulate the pleasure centers of our brains, we are biologically driven to eat them. We will eat them even if we know we shouldn't. We cannot rely on willpower to overcome what is a natural and appropriate response to stimuli in our environment.
If you can't put the chips down and walk away from the bag, or you find yourself headed to the freezer for another bowl of ice cream even before you have finished the first one... you are not crazy, out of control, weak, or a failure. These are simply foods (often called trigger foods) that are so reinforcing to you that you are compelled to eat more of them.
The problem with the foods that are most reinforcing is that they are the same foods that are typically low in nutrition and high in calories. They are the foods that cause weight gain, or at the very least, make it more difficult to maintain your weight successfully. The solution is easy. Environmental control. To the best of your ability, keep those foods out of your environment. To the best of your ability, keep yourself out of those environments where those foods are readily available.
Here's a trick I use if I find myself contemplating having the box of _______________ in the house. I assume I will eat the whole box, figure out how many calories in the whole box and then decide if I really want to buy it. A box of brownie mix usually runs about 2400 calories... more than a week's worth of PA for me. (7 - 1 hour walks plus 4 yoga classes)
My trigger - brownies. I just have to walk away. Not a taste, not a nibble... not a bite. 'Cause I never met a tray of brownies I didn't like.
Posted by Alicia Leeds on Tue, Apr 14, 2009 @ 09:23 PM
Too much matzo, too much ham.
Chocolate eggs and Peeps and... Damn
Who ate all the macaroons?
I did.
Too much whiskey, too much wine
Go without me - I am fine
When will I get out of bed?
Summer.
Devil smiles, and angel sings
One in each ear, questions ring
Chocolate bunny? Chocolate shake? WW---Do?
You Know.
Chop the carrots, peel potatoes
Time to wash the grape tomatoes
Hup two three four... shake it off
Let's Move IT!
Posted by Alicia Leeds on Fri, Apr 10, 2009 @ 03:50 PM
A study this week reported that 1 in 5 four year old children are obese. There are 120,000 new cases of diabetes diagnosed every month in the USA. Heart disease is the #1 killer of American women. And our health care system is going broke.
But for those people who still think food is entertainment, here's a game burger for you and 10 of your closest friends:
A baseball stadium in Michigan, USA, has created an artery-busting hamburger containing 4800 calories and is daring fans to eat the "snack", promising a free T-shirt to anyone who succeeds.
The burger is smothered with chilli, salsa, sour cream and a dollop of melted nacho-style cheese - topped off with Frito chips, lettuce, tomato and five slices of American cheese and laid out in a bun.
It will cost $US20.
Batter up.
Posted by Alicia Leeds on Tue, Jan 27, 2009 @ 05:01 PM
Ask the Expert
Question of the Day:
Q. I constantly think about food and am always fighting with my mind over wanting foods. I recently have reached my goal weight but cannot seem to control my overpowering urge to eat everything in sight. Any suggestions?
A. This is a great question! It speaks to the common misconceptions that when you finally lose the weight ...
#1 - You can eat whatever you want, or
#2 - You will feel so great (cured, enlightened) that the goodies you loved will no longer appeal to you
Well, the truth of the matter is that it takes a very long time to establish lasting healthy habits - and maintaining weight loss is even more challenging than losing it for most of us. And, for some of us, those food cravings never really go away...
The good news is that you can still learn the skills you need to manage your weight with commitment, dedication and practice!
So, what do you do when that out of control feeling around food starts to happen and you are determined to keep the weight off (this time)?
#1 Practice - MORE is Better! More of the good stuff that is. Make sure that you are eating enough throughout the day to stay full. Have plenty of fruits and veggies, low fat dairy and lean proteins and whole grains. Use HMR shakes as meals and snacks - especially when you are on the go...a 240 calorie double chocolate shake could save you hundreds of calories at the coffee shop! I'll say it again, STAY FULL!!!
#2 Eat often. Eat Often. Every couple of hours. As soon as you let yourself get hungry, your ability to make healthy choices begins to decrease. The hungrier you are, the more out of control you will be. If you are hungry, you will eat and you will eat what's there and what's there in America usually makes us gain weight.
#3 Create Supportive Environments by adding in the healthy stuff. Have plenty of fruits and veggies cut up, cooked, peeled, sliced and ready to go at home, in the car, at your friend's house, at work, in your bag...Never leave home without snacks. HMR 70+ puddings are a great snack option you can mix right in the packet. Bring food with you to social events, Edible Arrangements are awesome (and you can easily make a do it yourself version with BBQ skewers and cut-up fruit).
#4 Create Supportive Environments by taking out the unhealthy stuff (realize that even some healthy stuff should be removed if it's a trigger food for you!) Don't expect to be superwoman. If the cookies are not there - you can't eat them. Keep it that simple. Peanut butter is healthy - but not if you eat the whole jar in a sitting. Be realistic and throw away - or give away (food pantries and homeless shelters) - the foods that don't work to support your goals.
#5 Give yourself a break by staying out of places and situations that do not support your weight management goals. If you're a fast food junkie, don't expect that you'll be able to order a salad every time you drop in McD.'s...so don't go there! Choose different restaurants - or better yet - figure out new ways of interacting socially that don't center around food!
#6 Be Physically Active Every Day!
#7 Focus on the positives. Make a list of the foods you can eat and experiment with new recipes, reward yourself for the little things like having all your veggies this week. Put on your favorite new clothes and tell yourself how FaB-U-Lous!!! you are.
Be patient and consistent. Tolerate your feelings of discomfort. You are learning a new way of life and change is hard. Forgive yourself if you make a mistake, move on, try again. Look at every experience as an opportuniity to learn something new about yourself.
Congratulations on reaching your goal weight! You are doing an awesome job! Keep up the good work!