Sunday, August 16, 2009

The Science Behind Overeating

David Kessler explains why we overeat and provides the science to back up his theory in his book, The End of Overeating. Food acts in similar ways to many people as drugs and alcohol do to addicts. It stimulates the pleasure center in our brain releasing dopamine, a neurotransmitter that releases messages that trigger the sensation of pleasure. Kessler says that when rats were tested sugar alone was a prime driving force, but when combined with fat, the rats worked much harder to get to it. He says this makes sense since the sugar spikes the dopamine and the fat stimulates more brain activity making it seem irresistible. This presents a huge problem because in the last 20 years or so, food companies have doubled, tripled, even quadrupled the sugar and fat in many products. If you go back to comparing food to drugs, the more you take, the more your body gets addicted to that amount. So what was “normal” 20 years ago would taste bland to us now. We have developed such a high tolerance for sugar and fat that just the sight of an ooy-gooy chocolate chip cookie gets our mouths watering.

Kessler outlines 7 tips for your “Food Rehab”: (From nutrition action health letter)

1. Replace chaos with structure. Determine ahead of time what you’ll eat for meals and snacks. Block out everything else.

2. Practice just-right eating. Figure out how much food you need. (Odds are less than you think.) Put it on your plate and don’t go back for seconds.

3. Pick foods that will satisfy, not stimulate you. What satisfies you is personal, but try foods that occur in nature, like whole grains, beans, non-starchy vegetables, and fruit, combined with lean protein and a small amount of healthy fat. (think avocados, almonds, etc.)

4. Rehearse. Anticipate your moves like an elite athlete before a competition. Tell yourself, “I know there will be cake at this party, but I’m going walk right past it.”

5. Seize control. Stay alert to emotional stressors or other stimuli that trigger automatic behavior. Recognize emotions that might lead you to overeat.

6. Stop that thought. Change the channel, go for a walk, look something up online. Turn off the image of the trigger food before you start to debate whether to eat it.

7. Think negative. Pair the unhealthy food with a stream of unappealing images. Chocolate covered olives, ketchup and peppercorn chocolate get the idea.

Wednesday, August 12, 2009

The Truth About Multigrain

The word “multi-grain” may sound like a healthy option for bread products but don’t be fooled. Multigrain simply means there is more than one type of refined grain in the product. If you check out the ingredients, you will most likely find at the top of the list “refined white flour”. Even though the food bread looks brown (thanks to food coloring), you might as well be eating Wonder bread. Just when you think you are making healthy choices, the food industry tricks you again! Frustrating I know, but the more educated you become about these products, the less likely food companies will be able to make these short cuts. To gain the optimum amount of healthy grains, make sure the product says 100% whole grain. Without the 100% label the FDA only requires that the product contains some whole grains.

Tuesday, August 4, 2009

Nothing Says Summer Like a Smoothie!

One of the healthiest and tastiest snacks can be a smoothie. It’s a great way to pack in your daily serving of fruit. Store bought smoothies are very deceiving (as usual) and can actually set you back almost 500 calories! I made an awesome smoothie with:

  • 0% Fage Plain Greek Yogurt
  • Silk soy milk
  • One scoop of why protein
  • A handful of spinach (you can’t taste it)
  • Several cut up strawberries
  • Half of a banana
  • Ice cubes

While my smoothie has only the healthiest ingredients smoothies like the Naked banana Chocolate Protein has as much sugar as FIVE Breyers Oreo Ice Cream Sandwiches, 70g!! This is when learning to read the nutrition label can save you. If you’re still confused check out page 271 in Eat This, Not That Supermarket Survival Guide Edition. This book will give you the low down on everything from cereal to canned fruit.

But if you are looking for a new mid-afternoon healthy snack that you can look forward to, whip up your own smoothie. You can get creative with it too, add some low sugar juice like Bolthouse Farms strawberry banana (eat this, not that approved!) or throw in a teaspoon of almond butter with chocolate whey protein. The options are endless!