Friday, January 8, 2010

Fat Farm: CRAVINGS

Thanks to Steve for his input on caffeine yesterday.  All comments, corrections and additions are always welcome. - jug

The following information is from an article in Men's Health Mag:

8:00 a.m.: A Box of Cap'n Crunch

A big appetite in the morning is your body's way of coming out of starvation mode after hours of not eating. Going without food triggers your brain to release a substance called neuropeptide Y that helps to increase your appetite, says Janine Whiteson, M.Sc., a New York City nutritionist and author of Get a Real Food Life. The longer you've gone without food, the greater your hunger when you wake up.

Give in or Fight It?
Give in—just don't go overboard. "It's fine to eat a doughnut or a bowl of sweetened cereal in the morning, as long as you also eat some high-protein food with it," says Laura A. Lees, Psy.D., a Wisconsin-based eating-disorders specialist. Studies show that protein keeps your appetite in check longer than carbohydrates or fat can. So go ahead and eat a bowl of Cap'n Crunch, but combine it with a couple of slices of Canadian bacon or a small block of cheese.

(The Fat Farm says - that may be true but you'd be better off finding a cereal that is high in protein and low in sugar in the first place- jug)

Read more: http://www.menshealth.com/mhlists/weight_loss_food_cravings/8_00_a_m_A_Box_of_Cap_n_Crunch.php#ixzz0c1IHxWS9

8:45 a.m.: A Jelly Doughnut

Why?
You probably didn't eat enough at breakfast. "It's normal for cravings to pop up every 2 to 3 hours," says Heidi Skolnik, M.S., a sports nutritionist for the New York Giants and a contributing editor to Men's Health. That's roughly how long it takes for your body to break down the sugars in the food you eat, release them into your bloodstream, and convert them into energy, she explains.

Give in or Fight It?
Fight it. Instead of sugar, you need something that's high in fiber—it'll fill you up now but won't interfere with snack time later. "Mid-morning snacks are great, but this isn't midmorning, and you don't want to break out your big snack too early," says Skolnik. Instead of the doughnut, reach for dried fruit, a handful of nuts, or an energy bar. "Eat enough to satisfy your craving, but not enough to keep you from being hungry an hour or two later," she says.

(The Fat Farm says Drink a glass of water, it will help fill you up and give you some of the H2O you need - Jug)

Noon: Macaroni and Cheese

Why?
You're stressed out about your boss, your dog dying, your boss's dog dying, something—and that craving is your body's attempt to make you feel better. "Carbs trigger the production of a feel-good hormone called serotonin, which helps to boost your mood and temporarily relieve your stress," says John Foreyt, Ph.D., director of behavioral-medicine research at Baylor University.

Give in or Fight It?
Give in—occasionally. "Using food for temporary relief from a problem is fine, as long as you don't do it all the time," says Lees. A better alternative: Trick your mind into thinking about something else. "Use your lunch break to go running or lift weights," says Skolnik. "Or try to outthink your craving. When the urge to eat strikes, rate your hunger on a scale of one to 10. "Unless you're at a level of seven or eight, don't allow yourself to eat."

Still Hungry?
Go ahead and eat, but opt for a very small portion and eat it along with a high-protein food like steak, chicken, or tuna salad. "The last thing you want for lunch when you're working is something like macaroni and cheese," says Deborah Gleason, Ph.D., a psychotherapist in Rochester Hills, Michigan. A few carbs may boost your mood, but too many can overload your brain, leaving you sluggish and tired, she says.

(The Fat Farm recommends that you eat something crunchy like celery or radishes.  Those will satisfy your oral needs and sprinkle a little hot pepper salt or sauce on the greens to add capsaicin.  The chemical that makes the hot, hot, will increase your metabolism for up to 3 hours.- Jug)

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