Late Night Munchies Syndrome

You've eaten dinner. You ate enough to satisfy your belly for the rest of the evening.

But...

All of a sudden....

You get the munchies! You are not even hungry!

Do you have the late night munchies syndrome?

Look here to find out!

You have eaten a complete meal for dinner (maybe you've even overeaten!):

1. Within a few hours or less you find yourself wandering through your kitchen.
2. You look for something to eat, but you're not hungry.
3. You look for something to eat because you're bored.
4. You look for something to eat to distract you from something else.
5. You look for something to eat to procrastinate.
6. You look for something to eat out of habit.
7. Your sweet tooth is talking. Hollering. Screaming!
8. You begin to think of alternatives to eating, because you're not hungry, but you know there is ______ (add your naughty goodie here, that you currently have in your kitchen).
   
9. You want something to eat, so you try to feel hungry, even though you're not.
10. You're with someone who gets the snacks out, or goes through a fast-food drive thru.
11. You're at a party and (see 2-7 above).
12. You're angry about something, so you snack-out, but you're not hungry.
13. You feel bad about yourself for some reason anyway. You might as well have a few moments of eating something that tastes really good.
    

Having the late night munchies syndrome does not mean that you are hungry. You might be hungry, but more often than not, the late night munchies syndrome is a very, very bad habit. If you were really hungry, you'd eat some healthful food, right? A banana, some peanut butter and celery, toast, or cottage cheese to name a few. Unfortunately, the late night munchies syndrome has developed over time, and from your habit of giving in to it from the beginning. When you don't give in to it, you feel empty like something is missing. You would rather have that sick-to-your-stomach feeling from eating half a bag of chips/crackers/cookies, than have that empty, needy feeling. I understand because I feel like the inventor of the late night munchies syndrome!


How to Overcome the Late Night Munchies Syndrome

1. Eat a healthy, well-balanced meal for dinner.
2. Drink plenty of water.
3. Find interesting things to do after dinner.
   
4. Don't sit around watching television every night. If you do, prepare healthy snacks ahead of time.
5. When you feel like you're going to give in to the munchies, call a friend or someone that you have been meaning to talk to.
6. Go for an evening walk. This is one way people stay healthy, active and young even into their 90's.
7. If you are on the computer in the evening after dinner, have healthy snacks ready to munch on, and water.
8. If you enjoy reading at night, keep water and healthy snacks handy.
9. Purge your kitchen of junk food. Only stock healthy items.
10. Make friends with your mean roommate if you have one, and give that person all your junk food. Let them get fat.
    
11. Stop procrastinating. Do what's on your list of things to do, and if it involves house cleaning, either crank up loud dance music, or if you have little sleeping ones, listen to headphones.
12. Make a new evening habit. If it's eating, have healthy foods ready to snack on. If it's being more active, invite your partner or a friend or your pet to join you in being active.
13. Write out a list of reasons why you have the Late Night Munchies Syndrome. Work from there.
14. Keep snacks handy at all times. In your bag, in your car, in your pocket. Then if you are around others who are eating junk, you can join them in eating, only you'll be eating healthy. Who knows how this will influence your friends. (It's okay if they tease you, it's actually their way of caring and/or telling you that they are proud of you without actually saying it.)
15. Bake something naturally sweetened and share it with others.
    
16. Revisit this post and send it on to anyone else who needs to read it

Benefits of Overcoming the Late Night Munchies Syndrome:

• You will feel better about yourself.
• You will identify an unhealthy pattern and begin a new, healthy one.
• You may lose weight.
• You will find that evening walks are much more fun than vegging out.
• You might start eating healthier dinners.
• You will wake up feeling fantastic!
• You'll stop feeling sorry for yourself.
• You might be more productive.
• Your kids will learn from your habits. What you do, more than what you say.
• You'll realize your sweet tooth can be overcome!
• If you can overcome this bad habit, you're more likely to overcome other bad habits.
  

How To Politely Pass on Dessert

I must be getting my inspiration for this post from all of you, my readers! I have received a lot of interesting questions, suggestions and comments from you, some concerning this very topic, which have inspired me to write about it.

I'll cut right to it--It feels rude to turn down dessert! It's especially tough to turn down if you are a guest for dinner and dessert was made for you. Yikes! Your host doesn't know that you have decided to give up sugar for a week, a month, or a year. What do you do?!?

The psychology of this is quite strange, and I experienced situations like this last year. First of all, you want to please your host and let them know that you are gracious for their time and effort in cooking for you.

It starts off like this: You are welcomed into their home and smell brownies cooking in the oven. Your heart sinks. You forgot to let them know about your no-sugar diet. You start immediately obsessing about what to do. You could tell them about your no-sugar diet, but you know how much they love to bake for you. You know that they will either feel bad secretly, or really let you have it! So, you consider eating dessert anyway. Just a tiny, little piece.

Then, (supposing that you have not said anything about your no-sugar diet) all through dinner you wonder what you should do about dessert. Maybe you should say you're full. But you know that your good friend, or mom, or grandmother, or whomever is your host will talk you into eating dessert anyway. You've already played the "I'm really full!" card, and it's never worked before. All through dinner you are putting a load of pressure on yourself to do the right thing.

There are only two right things:
1. Eat the dessert so you don't offend your host.
2. Be true to yourself and pass on dessert.

What do you do?

At this point, only you know what the right thing is to do. There are a plethora of variables that only you know about your host. Some hosts may not be offended at all if you pass on dessert. Other hosts may act all dramatic and horribly offended but then draw you into a pleasant conversation about your no-sugar diet asking all kinds of great questions. Still others may get pushy and start to get angry that you won't take any--because you've always eaten dessert before and they spent hours working on the Tiramisu!

The "guilt-trip" is my least favorite tactic that a host chooses to use. Little do they know that you are already feeling bad that you didn't disclose your diet ahead of time, and little do they know how difficult it is for you to stick to a diet/resolution! The host who uses the guilt trip most likely uses food as their way of showing you how much they love you. Rejecting their dessert is like rejecting them. This goes way back, generations ago. Grandma always had hot, gooey cinnamon rolls for me because she loved me. Mom always has warm cookies or a chocolate cake made from scratch because she loves me.

I'm not saying that baking for somebody because you love them is a bad thing, but if it's to make the baker feel better about themselves, despite what the eater wants, then it is selfish. Like I said, the psychology of this is strange, and I may be way off. However, I've had a lot of time to think about the meaning of desserts and baking for others, because I've found myself in similar, quite precarious situations! Downright uncomfortable! Fortunately, I declared at the very beginning of the year last year, that I was going sugar-free. Believe it or not though, I had people bug me about my decision all year long! For some reason, going sugar-free makes some people really defensive. Please be patient. Win someone over with your patience and being kind. This will make a bigger difference than a shouting match that you won't win.

How about preventing uncomfortable situations before they happen? I'll share some tactics that I have used, and others that I thought of after offending someone. I never gave in--and I do not regret my decisions.

How To Politely Pass on Dessert:

• Let your host know ahead of time that you are currently on a no-sugar diet. Ask if you can bring a "naturally sweetened" baked good for dessert, or some naturally sweetened ice cream. (Luna & Larry's--delicious coconut ice cream!)
  
• If you've forgotten to let your host know about your diet ahead of time, bring some naturally sweetened goodies anyway, and perhaps a basket of fruit and a bottle of wine, or flavored tea. Let your host know, at the appropriate time, that you forgot to inform him/her about your no-sugar diet, but that you have brought some naturally sweetened goodies/fruit and wine that you would enjoy sharing with everyone.
• Let's say that not only have you forgotten to inform your host ahead of time, but you have also not had the time to pick up goodies or fruit or wine. My advice to you is STAY TRUE TO YOURSELF ANYWAY! If you give in to dessert out of obligation, not only will you feel bad about yourself, but you may unfairly resent your host for offering you the dessert. It is not your hosts fault if they don't know.
  
• In an effort to be polite and stay true to your resolution, if the time comes for you to either take a piece of dessert or decline, be graceful about it. This may make the difference between a pleasant reaction from your host or an all-out shouting match. Politely say, "No thank you. Looks and smells delicious, but I am abstaining from sugar right now." I hope that your host will treat your decision with respect. Whether or not it goes over well with him or her, you will feel incredibly good about yourself, and will be more likely to decline desserts in the future.

I really hope this helps!

The Horrible Thing That Happened on Thanksgiving!

Here is the horrible thing that happened on Thanksgiving:

First of all, I was having a wonderful day with family. Talking. Grazing the platter of sliced vegetables and black olives. Catching up with cousins. Waiting in anticipation, along with everyone else, for the big dinner event. It came and went very traditionally and plentiful. Right before we eat, we gather into a circle and take turns sharing what we are thankful for. I used to hate it as a kid. Sometime in my growing up, I went from hating it to crying at everything people said. I still cry. No matter what people say.

To my surprise, my dinner choices were extremely slim, while everyone else enjoyed sweet rolls, cream berry jell-O, yams heaped with brown sugar, stuffing (my favorite!!), and even my other favorite, the green bean casserole which is made with cream of mushroom sauce. Sugar. I gravitated towards the open container of those little crunchy-fried onions that top the green bean casserole and glanced at the ingredients and even those were off limits! I enjoyed a sugarless cheesy crab dip, more sliced vegetables and some plain mashed potatoes, for my meal. I missed out on a lot of my favorite, once-a-year dishes. I was able to stick to the right portion sizes, however, and felt light when I stood up from the table, something I don't ever remember feeling on Thanksgiving.

We spent the late afternoon playing games, talking, reminiscing and drinking coffee. I was bracing myself for the moment when all of the desserts would be set out. That moment came and went pretty uneventfully. The desserts all looked wonderful, but I felt strong and proud to be sugarless.

Later in the evening I decided to indulge in a root beer that I had bought earlier in the week, thinking of this day. I guessed ahead of time that I would need a dessert substitute and root beer seemed above and beyond as far as my sweet needs were concerned. This week I discovered a 4-pack of root beer in the health food section of my local grocery store, and was shocked to see that the ingredients listed on the side of the bottle did not have sugar. Molasses seemed to be the sweetener and the other "gourmet" ingredients looked too intriguing to pass up. To back up, I have been craving a good root beer for the past several months. Perhaps it was all the root beer that was passed under my nose all summer long.

I was so excited to drink my root beer and made a point of announcing to everyone that I had found a sugar-free root beer. I took a sip and was overwhelmed by sweetness. It tasted almost too sweet, but had that delicious, ice cold root beer flavor that is intoxicating to me. I had my husband taste it and he seemed to think it wasn't sweet enough.

As the evening wore on, I sipped on my root beer, wanting to savor it. Not too long after I had been sipping it, I began to feel bloated but blamed it on all of the black olives that I had eaten throughout the day. Next, however, I found myself nodding off and unable to continue the game that all of my family were participating in. I actually lost on purpose just so that I could go into my room for a little nap. I had become deliriously tired. Once in my room, I glanced at the computer and figured it wouldn't hurt to go to the website of the root beer company to see what else they put in it that would cause me to dose on and off like this. It was easy to find their website and in a matter of seconds, I had the root beer ingredient list in front of me.

To my horror, shock, anger and surprise, SUGAR was listed as an ingredient! How could this be? Had I missed something on the label of the bottle? I double-checked just to be sure, and then had someone else look, too. There is no sugar listed as an ingredient on the bottle's ingredient list. I even went so far as to read the box label that the four bottles came in.

I wanted to hit somebody. Throw something heavy. Scream at the root beer people for tricking me like this! I would have done anything to avoid a mistake like this! I was so angry I wrote a letter to the company and am anxiously awaiting their reply.

Here is a copy of the letter I wrote:

Coconut Oil, Milk & Macaroons

I'm on a weird coconut kick. I've been stir-frying and baking with raw, virgin coconut oil. I've also been using it in my no-bake recipes. I've been using a lot of coconut milk with brown rice, heated with a fresh, locally made mixture of red curry paste. Delicious for breakfast, lunch and dinner! I've also been adding unsweetened (they are already sweet!) coconut flakes to things for flavor and texture, and last but not least, on a whim, I bought a can of coconut macaroons! The kind I happened to get were sitting with some other health foods I was looking for. When I noticed the macaroons I read the label and to my great surprise, they had no sugar! The only ingredients were: unsweetened coconut flakes, honey and egg whites. I tore into them on the way home and have been addicted ever since. They are incredibly moist and chewy. They are a little bigger than bite-sized and two or three will quench your thirst for something sweet. They are absolutely delicious! The brand is Jennies.

Oh, and have I already mentioned that I keep coconut ice cream (Luna & Larry's) in my freezer at all times? It now quenches my thirst for something sweet AND fulfills my strange coconut urges. It makes me wonder if I am deficient in some nutrient and it is coming out as a coconut craving.... I have always liked the flavor of coconut, but lately, I want it all the time. Hmmm!

Hot Fudge Banana Split

I have almost made it through the entire year denying myself all sorts of gooey, chewy treats. Off and on I get cravings, but I've been able to tame them with natural sweeteners or drinking a ton of water or hot tea. A few days ago, I was hit hard by a craving that came to me out of the blue. It was around the time I usually wander the kitchen and look at what I have to make dinner with. As I picked up my squash, zucchini, tomatoes, and other vegetables, and began envisioning a perfect soup, all of a sudden I started craving a hot fudge sundae...REAL BAD. I immediately quit thinking about dinner and started thinking about how I could satisfy my craving. I HAD to have a sundae. No, make that a banana split. With lots of vanilla ice cream and salty peanuts. I had to have hot fudge--I was obsessed with the thought of cold ice cream drenched in thick, hot chocolate sauce. I ran to the pantry and threw around all kinds of ingredients. Found the peanuts, large and salted. Ice cream....awesome! I had just brought home a container of vanilla Rice Dream the day before. I had ripe bananas on the counter so all I needed was to come up with the best part: hot fudge. I was determined to make it happen no matter what.

The only chocolate in the house that is sugar-free is my pure, organic cocoa. This would have to work. I did not give myself enough time to think this through, because I was lusting after my banana split so badly, so I skimped on making hot fudge. What I should have done was run online and looked up some recipes, but what I ended up doing was making up a hot chocolate sauce. I combined the cocoa with lots of honey and some heavy whipping cream and heated them together. I then added some boiling water to speed up the process, but it made my sauce too runny and thin. As if that was going to stop me. As soon as my chocolate sauce was hot and smelled delicious, I poured it over my Rice Dream and chopped up half a banana and then sprinkled a handful of peanuts on top. No whipped cream. Bummer. I don't like those rubbery cherries used on sundaes, and I think they're mostly for show, anyway.

I ate my banana split so fast I almost made another one. It was delicious. The runny chocolate sauce was not worthy of sharing with anyone, so I still need to look up a tried and true recipe for sugar-free hot fudge. But the next night I made another banana split instead of dinner, again. It was blissful. I highly recommend it.

Fresh Fruit Leather from Hood River Valley

I was starving the other day. Just starving. I had been trying to hold out for dinner while getting some tea at a coffee shop. While ordering hot peppermint tea, I noticed a box of "fruit bars". My mouth instantly began to water and I pictured how good a chewy hunk of dried fruit leather would taste and feel in my mouth. I had to have it. I chose the pear flavor after reading the two ingredients, "pear puree and pear concentrate," which assured me this was sugar-free. After burning my hand on my cup of hot tea, I set it down and cozied up at a table with my delicious looking fruit bar. This was really going to have to tie me over until dinner. I ripped into the package and sunk my teeth into the sweetest fruit flesh. It was perfect tasting and made my stomach stop growling. I was pleasantly surprised how moist it was compared to other sugar-free fruit leathers that I have tried. It was delicious and stuck to all of my teeth. As I popped the last piece into my mouth, I took a closer look at the package: "Manufactured in the Columbia River Gorge using Northwest grown fruit". How cool! They are local compared to the fruit leathers that I had been buying from New Zealand!

I highly recommend trying these "Gorge Delights" fruit bars. Ask your local grocery stores and cafes to start carrying them. Write a customer comment card asking for them and include their information: http://gorgedelights.com/. It made a great snack at the coffee shop in place of all the other sugary pastries they had out.

Also, when you order hot tea at a coffee shop, I advise you to ask the barista to throw in a couple of ice cubes.

Honey Pistachio Yogurt Parfait

Do you like yogurt? Even kind of? I'm not a huge fan of yogurt, but I know that the live acidophilus in it is really healthy for our bodies. Also, ever since I found Nancy's yogurt, I have enjoyed eating it fresh and sugar free. It's delicious in smoothies, too, adding a nice twang to a fruit sweetened favorite of mine. My favorite flavor is the organic vanilla.

I have adopted a new way of eating yogurt since I ate breakfast at Besaw's Restaurant. I ordered their "Yogurt Parfait" and have been making it at home ever since-- especially mornings when I wake up with a raging sweet tooth. It's not too often that I get a case of the raging sweet tooths, but when I do, it's really easy to tell my system to shut up. I feed it honey.

The yogurt parfait looks and tastes perfect when you layer yogurt, honey and crunchy pistachios.

There is a high probability that you will not have a sweet tooth after eating this!

The yogurt parfait is also an excellent quick meal for any time of the day. I have eaten it when I needed a filling, quick dinner, or a speedy breakfast. The slowest part about it is cracking open the pistachios! If you are serving guests, it is fun to put it in clear wine glasses and layer the yogurt with honey and pistachios. It looks really pretty and tastes magnificent! Enjoy!

Samples of a Sugar-Free Diet

Here is an example of two different days eating sugar-free. The first day is from my first month of going without sugar!

Food journal entry: January 28th, 2008

Breakfast:
Black Coffee
Veggie tofu scramble
Whole wheat carrot raisin toast with butter

Snack:
Chips
Salsa Verde

Lunch:
Bulgar with sun dried tomatoes

Snack:
"Rice sweetened" chocolate cookies
Apple

Dinner:
Spaghetti with sugar-free marinara sauce
Carrots
Green Salad with tomatoes and olive oil

Dessert:
More rice sweetened chocolate cookies

Food journal entry: March 26th, 2008

Breakfast:
Coffee with rice milk
Barbara's whole wheat cereal with rice milk
Banana

Snack:
Fritos

Lunch:
Vegetable soup
Ezekial cinnamon raisin bread with butter
Strawberries

Snack:
Hot herbal tea

Dinner:
Cheese grits
Collard greens
Sweet potato fries

Sugary Kisses

Last night I cooked dinner for four, and I made a mistake. It was last minute, and there was no way I was going to have time to make any more manicotti. What I did was pour spaghetti sauce all over each one, forgetting that the sauce had sugar in it. I found out after the pizza fiasco that a lot of times marinara and pizza sauces have sugar to neutralize the acidity of the tomatoes in the sauce. I usually only buy a brand of marinara that doesn't use sugar, but for some reason, this was all we had while I was cooking dinner. I knew I wouldn't be able to sit there at dinner and just have a green salad. So I made the decision to eat some manicotti anyway, after spending several minutes trying to discreetly scrape off as much of the sauce as I could. I felt so guilty taking my first bite. Conversation flowed freely around the table as I sat in my secret bubble of guilt. Then I had an amazing thought that set me free of my guilt. First of all, after scraping all of the sauce off my manicotti, I probably ingested a total of 5 little granules of sugar, maybe less. Secondly, it occurred to me that I probably ingest a lot more sugar than that every time I kiss my husband. He is chocolate's biggest fan. He eats it two or three times a day or more. Breakfast is literally a piece of bread with thickly spread peanut butter topped with a pile of chocolate chips. Then, he usually has a mocha sometime around breakfast or lunch. Lastly, in the evening when he returns home from work, he grazes through the cupboards and freezer and refrigerator eating anything that has chocolate or is chocolate. Given that we kiss all of the time, surely I am picking up sugar molecules second-hand. I can do nothing about this fact. I am not willing to give up kissing my husband and it goes without saying that Jeff is not willing to give up chocolate. I know all of this sounds silly, but see how hard it is to go without sugar?