Have you heard about the “conditioned hypereating” theory? (Check the link section.)
Dr. David Kessler of UCSF suggests that millions of us can’t resist foods that are bad for us because we are slaves to the pleasure-inducing combination of fat and sugar. And because many foods that are marketed as “healthy” simply replace fat with more sugar, we wind up wanting to eat even more, our bodies can’t metabolize the sugar so it turns into fat, and we’re right back where we started. Thank you, makers of “light” ice cream everywhere.
It’s not major news that food can be addictive, just like alcohol, nicotine, and other drugs. Look at our obesity rate: we didn’t get this way because overeating is a challenge. The difference is that even at the height of addiction, any logical person can see the reason to stop drinking, smoking or taking drugs: your body doesn’t need that stuff. But you can’t stop eating. The key is retraining your brain to resist those foods that are so unhealthy.
One way you can do this is to stop buying it in the first place. If I don’t put the cookies in my shopping cart, I don’t have them in the pantry later when I’m bored and looking for a snack, hungry or not. So I might eat an apple or a banana, a piece of cheese or some turkey instead.
Of course, absence makes the heart grow fonder, and over time, if I really want that cookie, I’ll go to the store to get it. A little indulgence once in a while is fine, and it keeps us from going on a binge. So here’s another trick: buy or make a single serving. Just buy one cookie from your grocery’s bakery department, instead of a big bag that you will inhale in no time flat.
Or make one of my family’s favorite desserts: parfaits. We’ll layer pudding, whipped cream, and cake, cookie or brownie pieces in a tall sundae glass. You can also use fruit or granola. Get creative. The kids love it because it looks like a fancy treat. I love it because there are no leftovers to tempt me the next day. It helps when I can say, “I had it, I enjoyed it, and now I can burn it off.” And my craving has been quashed.
Finally, recognize that no food should be off-limits. Just enjoy it in moderation. Put a portion on a plate or in a bowl and then put the package away. It’s a lot easier to stop eating those chips when the bowl is empty, even if you know there’s ¾ of a bag left in the pantry. Seeing the portion size makes you feel satisfied faster, so you’re less likely to gorge.
I'll admit it: I have a love/hate relationship with diet soda. On the one hand, it's a calorie free way to quench my thirst and has more flavor than water. On the other hand, there is more and more research to show that it can be much more harmful than you may realize. Recent studies suggest that the artificial sweeteners in diet soda actually make us crave more of the real thing. And that leads to overeating.
I joke sometimes that I need a diet Pepsi "patch." I've given it up several times--as part of a new nutrition plan, for Lent, as a New Year's resolution--but I always seem to find myself running back to my old flame. I'll be out running errands and that cooler at the checkout will seduce me like Antonio Banderas holding a bouquet of roses in a candlelit room. Without thinking, I add it to my cart. As soon as my purchases are stored away, I climb in behind the wheel, open the cap and those fizzy bubbles start tickling my nose. I take a long sip of the sweet, dark beverage, savoring it as it bounces down my throat. OK, I'll say it: I might even let out a loud, raucous burp of satisfaction. But as is true with any addiction, the following sips are not quite as fulfilling as the first.
At one point, I was going through 2 to 4 cans every day. More than a 12-pack each week. That can really add up, especially if you're not the only one in the house drinking it. And I've found that it's true: I really do crave sweet things when I drink diet sodas. I try to avoid caffeine, but sometimes it's the only option. When I drink too much of it, I get headaches and I tend to develop fibroid tumors in my breasts, which can be painful, and may panic you into scheduling a mammogram if you haven't had one recently. Better to be safe than sorry.
Well, this year I took a different approach to giving up soda, one not entirely of my choosing. Like most humans, I have been forced to reexamine my spending during this recession and eliminate anything that's not an absolute essential, so soda has been out for the past few months. Instead, I usually drink water or decaf herbal tea. And guess what? No more headaches, no sugary cravings, my skin looks better, and I just feel better in general. I can't really say for sure, but I think I may have finally kicked the diet soda habit for good.
There will always be that temptation at the checkout, and it will be hard to avoid diet soda entirely. In the past four months, I have had maybe 8 diet sodas, a dramatic change from my 2+ can a day habit. Sure, I'll probably still order an occasional soda if we go out to eat or if we're at a party and there are some in the cooler. But from now on, I'm putting diet soda in the category of "sometimes food" and I think that's the way it will stay.
I have a notorious sweet tooth! One of the hardest challenges I face is convincing myself I don't really need that little sugar rush after every meal. I tried chewing gum: great, until the flavor wears off, and then I REALLY want something sweet. I've tried cutting out sugar all together. OK for some, but not realistic for me. Then one day I discovered something. If I have something sour at the end of my meal--the last taste in my mouth--I don't want anything sweet. So my secret weapon is a big jar of dill pickles that I keep in my fridge. They have to be kosher dill and they have to be cold. As a writer, I work at home and if I lose focus, I may wander through the kitchen, even though I'm not likely hungry. If I just feel like I have to eat something, I'll get myself a small plate, put a pickle or two on there, and maybe a handful of low fat whole grain Wheat Thins. Having it on a plate makes it look more substantial, and since we eat with our eyes first, this helps me feel satisfied. That sour taste just kills my sweet tooth and I can go back to my work without any more distractions. Pickles can be high in sodium, so don't eat more than a couple. And be sure to drink a little extra water. I figure it's worth it if it keeps me from downing half a bag of cookies in my quest to satisfy my sweet tooth!
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