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What To Do About Binge Eating?

September 30, 2008
by Linda

Do you ever feel like you want to eat a whole bag of cookies or a half gallon of ice cream? Do you want to binge when you are stressed or when you are hungry? Yes, we all do at one point. Do you know or do you ever think about it? Is bingeing due to psychological issues or physiological? It is hard to say, it could be both. Studies show that biological abnormalities contribute to binge eating. For example, the part of the brain that controls appetite may not be sending correct messages about hunger and fullness. Researchers have also found a genetic mutation that appears to cause food addiction.

Psychologically, depression and binge eating are strongly linked. I think we all know that, when we are sad, not feeling happy or are stressed, we tend to head to the pantry. Does that mean we all have clinical depression? No, but at that time, we may be temporarily sad or our mood is low. There is evidence that low levels of the brain chemical serotonin play a role in compulsive, stress or binge eating. Literature does show that increasing serotonin levels in the body can decrease binge eating. I have definitely seen this with myself and our patients when using our serotonin supplement. It works well to reduce binge eating tendencies, give control and to make certain foods (like ice cream, cookies, chips, pasta, etc.) appear unattractive. Therefore, we stay away from the junk foods, we do not binge, we do not gain weight and best of all, we do not feel guilty.

There is further evidence that low self-esteem, loneliness, and body dissatisfaction are involved in compulsive overeating. People with binge eating disorder may also have trouble with impulse control and managing and expressing their feelings and, therefore, eat to feed their feelings. For more information on binge eating, visit the Department of Heath and Human Services.

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Worried About the Belly Fat As You Age?

September 29, 2008
by Linda

As we age as women, our metabolism slows down and if we are stressed we produce cortisol that can accumulate fat around in the abdomen. But how can we combat that? As I discussed yesterday, eating protein in the morning for breakfast can accelerate weight loss and increase the metabolism. Protein is a very important component of the diet because if we do not get enough, our body breaks down our own muscle to get it. Consequently, we lose lean muscle mass and our metabolism slows down. So how much protein is necessary? Well, experts say that we should get enough protein to equal half of our body weight in grams. So if we weight 140 pounds, we should get 70 grams of protein/day.

So what is the importance of so much protein? A recent study of obese and menopausal women showed that women who ate more protein while on a reduced calorie diet and did exercise consisting of cardio and weight training lost more fat and retained more lean muscle. Weight resistance training is also critically important for women to increase muscle mass but has other benefits such as delaying onset of osteoporosis, improving muscle strength and reducing stress. The muscle in our bodies burns many more calories than our fat cells. So we want to have more lean muscle mass which burns more calories to give us a faster metabolism to burn the calories we ingest.

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Eggs For Breakfast Can Help You Lose More Weight

September 28, 2008
by Linda

As the Nutritionist for the Serotonin-Plus Weight Loss Program and developer of the Stress Eater Diet, I have been helping many to lose and maintain their weight for years. One strategy we employ in the program is to recommend protein like eggs in the morning for breakfast, not carbs. Why? Because protein in the morning stimulates the metabolism and help the body burn calories at a faster rate. Protein also is digested more slowly and keeps us more satiated than cereal, oatmeal or toast as a breakfast food. Carbs will peak blood sugar in 20 minutes and then start the downward drop in blood sugar that makes us hungry.

A recent study showed that adults aged 25-60 who ate two eggs for breakfast instead of a bagel for two months, lost 65% more weight and had more energy throughout the day. The study also suggested that HDL and LDL cholesterol levels did not change significantly in the two groups with the dietary change. However, if you are concerned about cholesterol levels increasing with eggs, egg whites or egg substitutes could be used instead or breakfast meats like Canadian bacon, turkey bacon or turkey sausage can be great alternatives.

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Can Cookies in the Pantry Help You Lose Weight?

September 27, 2008
by Linda

Is your workplace a haven for treats and sweets? Many people work in an environment where food is plentiful and either with cakes, cookies, brownies, muffins, etc. that people bake and bring in or candy dishes are in every office. Some of my patients have said that when they are stressed at work, they are, many times, tempted to run to the kitchen and take a goodie or go to the candy bowl and grab a handful of M&M’s. When we are stressed, we need willpower and reason to keep us away from high calorie foods that will wreck our diets. We know constant stress eating increases our calorie count thus giving us empty more calories that we have to burn off or our weight goes up. Developing willpower takes time but it can be done.

An article on a  new study shows that keeping a few treats around can help build that self-discipline to stay away from what we know is bad for us. We can talk ourselves into willpower, it just depends on how badly you want the weight loss to occur or how badly you want to maintain your weight. A study of college students showed that when treats were available, they were able to stay away from them with more compliance when told not to indulge. So, essentially, if you avoid food temptations by banishing them, you will never or rarely experience a self-control conflict. So if you do have an occasional treat lying around, you can practice talking yourself out of having it for more long-term control. Here is the link of the study for further information.

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Does Stress Really Increase Our Hunger?

September 26, 2008
by Linda

Most of us tend to head for the pantry or refrigerator when we are stressed. Interestingly, a recent study done by the University College of London, showed that there is no difference in hunger when we are stressed versus when we are not. Men and women did not differ in their hunger rating recorded at baseline, nor were there significant differences between participants allocated to the stress and control groups.

 Emotional eaters were found to eat almost twice the weight of sweet fatty foods on average than did non-emotional eaters in the stress group; however, stress did increase intake of sweet fatty foods in emotional eaters. In addition, women scored more highly on emotional eating than men, as is typically found. Emotional eaters ate more sweet, fatty, and thus energy-dense foods under stress. Why might some individuals be more susceptible to unhealthy shifts in food choice when under stress? The effect is not dependent on gender, but the emotional eaters were more likely to be female.

 This study provides some evidence that a stress-induced change in food choice is a measurable behavioral phenomenon, as measured in a laboratory environment, not just a subjective phenomenon confined to self-reporting. From an intervention perspective, it will be important to understand how emotional eating tendencies develop but its origin remains poorly understood. One consideration is that an initial experience of eating highly palatable energy-dense foods when upset may become habitual by reinforcement. Click the following link to see the results of the study. www.psychosomaticmedicine.org/cgi/content/full/62/6/853#R43-079736

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