Taming a ravin’ cravin’

binge-eating

My normal friends listen politely as I rant about how I can’t give up sugar. They pat me gently on the arm and suggest “just have one cookie and that should do it.” And for me, there’s no such thing as a small bowl of ice cream – a half gallon, perhaps…

ONE COOKIE!  One cookie?  One is too many and three boxes is never enough, I reply.

Conventional wisdom tells you that when you have a craving, give in to a small amount and it will be out of your head for good, right? Nope. Leave the ice cream carton in the freezer. Put the bag of mini chocolates down. Don’t even look at them. Just one taste of a treat triggers more indulgences within a few minutes, research shows.

Once people have a taste of an indulgence — such as a chocolate truffle — it awakens a need for more goodies. And things snowball. They started craving things like ice cream, pizza, and potato chips. And only once the urge to indulge has been satisfied can we return once again to healthy foods like carrots, whole-wheat bread, low-fat yogurt, and pears.

crazy-egg Everyone craves comfort foods now and then. Just don’t act on those urges every time. Try these strategies for nipping a case of the munchies in the bud:

  • Eat an egg breakfast. Not only are eggs a good protein source, but they may help you pass up junk food later in the day, too. Here’s how…There’s evidence that people who scramble, boil, or poach one for breakfast — versus eating a bagel with the same number of calories — bypass junk-food cravings and eat fewer calories for at least 24 hours, without cravings. (For me, it’s more like four hours, but hey, that’s better than zero hours.)
    Thanks to what turned out to be a bad cholesterol rap, you may have avoided eggs for years. But eggs have always been a good source of nutrients and protein. And for reasons that aren’t completely clear, it turns out that they make the body feel fuller longer. In one study, people with weight problems who started the day with an egg were still eating fewer calories than normal by lunch the following day. You know that line about “the incredible, edible . . .”? Looks like the jingle writer had a clue.

    olive oil, bd Have a bit of whole wheat bread and olive oil

    Here’s a snack that ought to stop you from, well, snacking: whole-grain bread dipped in olive oil. That, I can do.
    That’s because olive oil is rich in a special appetite-controlling kind of fat. Wow, a fat that may help with weight control! That’s something to write home about.
    Getting the Message
    Olive oil contains oleic acid, a monounsaturated fat. Upon reaching the small intestine, oleic acid triggers the production of oleoylethanolamide (OEA), another fatty substance. OEA then finds its way to nerve endings that carry a hunger-curbing message to the brain. And that message is loud and clear: “Hey. Stop eating! You’re full!!” Researchers are hoping that new appetite-suppressing drugs using OEA will be developed to reduce obesity.  (Source – Realage.com)

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