Man With a Craving & a Mission

What do a Harvard-trained doctor, lawyer, medical school dean, dumpster-diver and former commissioner of the FDA all have in common? One name, one man: David Kessler.

He has recently come out with a book, The end of overeating, which I read about in this fantastic Washington Post article. Why the dumpster-diving? He was on a mission to find out the ingredients of restaurant foods.

Below is an excellent video with Dr. Kessler as he discusses the topics in his book. It helps answer the questions-Why can't I resist eating those chocolate brownies or that hot fudge sundae? Why don't I feel satisfied after eating? What is it about certain foods that trump my willpower? The end of overeating sounds like a fascinating read. Just when I began to think I might have an eating disorder (I'm perfectly healthy until I smell cookie dough!) after watching this video I feel like we ALL might have a common eating disorder--loss of control over foods that have just the right ingredients: fat, sugar, more fat and more sugar. Layers and layers of fat and sugar. Dr. Kessler asks, in essence, how the food industry is going to take responsibility for the problems they have created.

Check out this video, it might just make your day. If you feel powerless against certain foods, learn why and know that you are not alone. Enjoy!

http://www.amazon.com/gp/mpd/permalink/mEWVSEWYGEKK1

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!

Tips on How to Quit Sugar

Here are tips for those of you who would like to quit sugar for a month, a year, or forever. I find it hard to make forever plans, so I take things one year at a time. I'll probably do this forever.

So, you want to quit white, refined sugar. Maybe you've tried before, maybe you think it's impossible. Maybe you don't want to quit, but you are still curious what the process of quitting looks like. Maybe you need a year to think about quitting. For me it's cold turkey or I won't do it. I realize this isn't the tactic for everyone, but even if you quit sugar slowly, weaning yourself from the addiction day by day, I think these pointers will work for you, as well. If you have any pointers of your own or suggestions or comments, please let me know, as I will most likely re-post on New Year's Eve. What works for you? Do share!

* * * How to Quit Sugar * * *

• Make a grocery list and visit a local health food store. If you don't have a health food store in the area, try to find these items anyway, or do some online ordering.
  
• Stock your kitchen with all kinds of naturally sweetened goodies. Here are some examples for when that sweet tooth comes a'callin:
• 100% fruit juice (I'm not a wine snob, I'm a grape juice snob. I drink R.W. Knudsen)
• Dried fruit, fresh fruit, frozen fruit (smoothies)
• Naturally sweetened cookies and ice cream
• Ingredients to bake with: natural sweeteners, grain-sweetened chocolate chips, pure cocoa, unsweetened almond or rice milk, honey, molasses, agave, brown rice syrup, etc.
  
• Buy some flavored tea that you wouldn't normally get. Get cream and make sure you have honey. You won't believe how wonderful some of those hot teas are with a drop of cream and a spoonful of honey. My favorites are the spicy flavors and the vanilla/nut flavors. Buy plenty. Treat yourself. Spend more money than you normally would on tea. This may be what it takes to keep off of sugar. It sure beats the price of hypnosis.
• Make sure you buy naturally sweetened breads, chips, crackers, salad dressings, etc. These normally have hidden sugars and you don't want to cheat just because all of your salad dressings have sugar, do you? Also, remember to get cereals and other snacky foods that are naturally sweetened. If you don't have a health food store, there is one huge commercial brand of cereal that consistently keeps sugar out of its ingredients: Post Grape Nuts.
  
• Double-check your kitchen. Is it stocked? Make sure it's full of naturally sweetened goodies.
  
• Keep junk food in your kitchen. Yes, you read that right. It's good practice to have junk food available, because then you can practice turning it down and choosing something healthier. I was going to throw out all of our junk food last year, but not only was that not fair to Jeff, but if I didn't see junk food on a daily basis, how would I react when I did see it? You'll have to think about this. Even if you live alone, you want to have junk food available to your guests, right? You still want to have visitors, and they certainly want their junk food. They don't want to go on your sugar-free diet! However, if you are an excellent cook, it is possible to make naturally sweetened goodies for your guests, but keep in mind that it usually takes white sugar to satisfy the sweet tooth of those on a white sugar diet. Honey will not satisfy. It takes a couple of months to change your palate and train your sweet tooth to like natural sweeteners. If you know yourself well enough to know that you will sneak treats if they're around, then by all means, clean out your kitchen. Just ask guests to bring their own goodies.
  
• Do not buy "Sugar Free!" labeled goodies. These are tricky gimmicks usually found in the regular cookie aisle, and they are sweetened with a laxative otherwise known as Maltitol. It's the worst sugar substitute I've ever experienced. If you read the fine print on the label, there will be a disclosure statement warning against eating too many. Well, I don't want to worry about a laxative affect. Sometimes I just want to eat the whole box of cookies, thank you very much. Anyway, name brands like Oreos will have a "Sugar Free" variety of their product right next to the original variety. Beware, I have checked the labels and they contain maltitol.
  
• Do buy "naturally sweetened" and "No Sugar Added", as these terms usually mean what they say. Read the label to be safe, but these are terms that usually identify good products.
  
• Check for "Sucralose" which is a generic term for Splenda. You can make your own decision about Splenda. I don't touch it.
• Decide how dedicated you are to eating sugar free--are you focused mainly on quitting desserts? Drinks with sugar? Breads and cereals? If you are just trying to stay away from "sweets", that's one thing. It is another issue to go without white sugar entirely, because it is included in so many ingredients. Now, before you start, is a good time to decide how far you are going to take this. Keep in mind that sugar is in just about everything packaged and hidden in foods at restaurants. If taking your goal to this extreme seems too hard, don't give up. Start with sweets/cookies/obvious no-nos. Consider going 100% sugar free later. You have to find your starting point. Something that is realistic. For me, because I had practiced going weeks at a time without sugar, it wasn't a huge deal to do it again for a year.
• Set a realistic starting point/goal for yourself!

Holidaze: How to Just Say No

No, Audrey, No!

Be Strong! Don't give in to temptation! If I can resist donuts, then you can resist anything. For some reason this time of year is especially daunting. Everybody bakes and brings over dishes that haunt me with amazing aromas. I watch my husband light up at each gift of dessert that is brought over. As long as I have hot coffee with cream, or one of my favorite teas, then I'm okay. Sometimes I busy myself with an apple while my husband splurges. The other day I bought prunes. You either love them or you hate them. I love them. I just pop two slimy prunes in my mouth and that is a sweet shot that will last me for hours.

I have to set out each day with the reminder that I am strong enough to say no, and that I feel wonderful and would like to continue feeling wonderful. That donut, though decadent, will only last a few minutes in my mouth, but will leave all sorts of guilt lying around-physically on my butt, and emotionally. Who feels really good about themselves after eating a greasy donut?

Not to make those of you feel bad, who eat donuts, this is just me free thinking out loud--this is what one must do to have the willpower to say no. Sugar supremacy. Sometimes it's fun to say no, other times I really begin to feel resentful. When I begin to feel resentful, I tell myself that I can have sugar if I really want to. And of course I don't. Not enough to blow my goal, anyway. It's a psychological mind game, this sugar thing. You wouldn't believe the thoughts that go in and out of my brain on behalf of sugar. Most are best kept hidden in my gray matter. On the other hand, I love to share my process, because I'm guessing there are a lot of you who can relate.

Since it's the holidaze, I will share my favorite psychological tactic for having the willpower to say no. I've shared it before, and here it is again. It works, but you have to keep it to yourself. No one will appreciate you saying this out loud. Here's what you do: Tell yourself that you are superior. You are a sugar supremist. Everyone else is splurging on goodies and you are nibbling at the veggie tray with no Ranch dressing (loaded with sugar). Look at everyone around you. All kinds of people, all different backgrounds with varying social status....and you are superior. Yes, you are superior to everyone else in the room based on one little fact: you are able to say no and no one else has that willpower. People might notice. Hold your head high, but do not rub it in or talk about food. Be nice and act like yourself. Be kind, and understand that you were once the one who stood there with a plate of brownies, mini-cheesecakes, and truffles.

Let's Review: How to Have Holiday Willpower:

• Fill up on healthy foods before going out
• Have coffee or tea in hand at all times
• Tell yourself that you can have sugar, but that you'll pass
  
• Notice everyone else's lack of willpower
  
• Be kind to everyone, but know you are superior!

(Okay, disclaimer time. Of course no one person is superior to anyone else. Sugar requires extreme psychological self-talk, though. And it works. It's worked for me all year.)

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:

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?