Out of Sight.... Out of Mind

By Adriel Yapana, CPT

Right from the start, I might as well dispel any myths readers may have, that I am some sort of squeaky-clean, diet super-hero that never makes a mistake. This is definitely not the case! I have my struggles with food, same as everyone else. And, while knowing what I do about food certainly helps me to make wiser decisions, there are other complicating factors which can sometimes over-ride common sense.

Some of my fiercest struggles are with food "cravings." Studies tell us that it's fairly common for food cravings to happen at certain times and be triggered by certain emotional and physiological stimulus. My cravings seem to fit the "scientific" model to perfection...they usually happen around bedtime when I am tired and the most vulnerable. My guard is down, I may have had an unusually hard day, and off I go on my not-so-merry way to find something to eat. Fatigue and stress often combine to take their toll on the best of intentions.

I find that when my food cravings are unconstrained, what may start out as a bedtime "snack" can quickly turn into a full blown feeding frenzy. I don't like it, I don't completely understand it, but that's the way it is. By the time it's all over, I have usually taken a grand tour of the refrigerator, along with several side-tours where other foods can hide.

For example, last night was one of those rare moments when I totally lost control and was determined to do some real dietary damage. I headed straight for the kitchen and found the cookie jar, which I knew was full to the brim with freshly baked chocolate chip cookies (unfortunately, my favorite).

To make a long story short, I started eating cookies and didn't stop until I was FULL. It was pitiful experience...and I enjoyed every minute of it! It was only later, while I was wiping the residual chocolate from my lips, that I was able to come to my senses and assess the damage. The total number of cookie casualties was extraordinary (and more than I care to confess). Finally, the quilt and remorse began to set-in.

When I try to make some sense for my food cravings, I usually find they are not based on any REAL need for nourishment. My normal diet is well-balanced and plentiful. They seem to be more emotionally related, or God forbid, are just plain gluttony. I confess to loving chocolate chip cookies. The fact of the matter is, however, for some obscure and elusive reasons, I sometimes crave and over-indulge. Even though our understanding of this process is improving, a complete understanding is probably a long way off.

Well, after the cookie incident I did manage to re-gain control over my diet. I may have lost the battle, but I AM winning the war. My health and weight are in good shape. But, it's still very annoying when I experience food cravings and yield to their beckoning call. Being so totally out of control is not an enjoyable feeling....and me, who is supposed to be an "expert" on the subject! Glad we're all human, right?

Maybe some of my thoughts, experiences and suggestions will help readers get through their own period of food cravings. Let's all hope so. Listed below are some ideas for further thought.

-If the food isn't available, you can't eat it! The cookie jar was full. I knew it. I found it. I ate what was in it. I probably would not have fallen so seriously had the cookies not been available. At the vary least, the food choices would have been more healthy.

-Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can. Sometimes, even recognizing that a feeding frenzy is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network, Share your feelings with someone.

-Get enough sleep. When you’re tired, you’re more likely to crave things.

-Don't give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!

-Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is not an option, it is a requirement. If you do not currently have a support network, start building one TODAY.

-Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity throughout the day. If you are an athlete who over trains, you might experience strong cravings for carbohydrates.

-Use moderation. Instead of stuffing yourself with every other kind of food in hopes your craving will go away, eat 100 to 200 calories of your craved food.

-Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.

-Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.

-Understand that hunger craving are oftentimes stress related. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.

-Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.

-Distract Yourself. What's that old expression...idle hands are the devils workshop? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.

-One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.

Eat wisely, be happy, and live long!