You know better. So do I. So why do I stop at Sonic on my way home for some mozzarella sticks with marinara sauce? We eat junk food for many reasons. It tastes good. It's convenient and cheap. Worst of all, it's addictive. Junk food creates the same response in the brain as cigarettes and cocaine. We crave it and the food manufacturers like it that way.
Recently I've read several books on food, a strange topic getting lots of press as our nation and the world get fatter and unhealthier. My favorite writer is Michael Pollen, author of three great books on the subject. David Kessler, M.D. has also published an easy-to-read book specifically focusing on junk food. The egg rolls at Chili's, my husband's favorite, get an entire chapter.
Knowing what to eat, and what not to eat isn't enough though. We all need strategies to keep us away from the fast and greasy choices when temptation strikes. Today's list is designed to share ideas on ways to prepare for these temptations and what to do when you really want those french fries.
1. Drink water
Often what feels to us like hunger is really the first sign of dehydration. Enjoy a glass of water and wait ten minutes. You may find that's all you really wanted.
2. Find your triggers
In Dr. Kessler's book, he notes that certain types of food trigger our addiction response. For one co-worker, it's sugar. For my husband, it's potato chips. Knowing your trigger can help you avoid them completely. According to this author, cold turkey is all that works for these types of foods.
3. Carry a back up
I rarely eat junk food when I have an alternative. If I take time to shop for fresh fruit and veggies that easily travel, I am less likely to go to the snack machine.
4. Shop the permimeter
If snacking at home is an issue, fill your pantry with foods purchased in the produce and dairy sections. Grocery stores designed the middle aisles to tempt you with over-processed foods that add little nutrition to your body.
5. Find a new favorite
You never know what you'll like until you try it. I recently found both grilled pineapple and hummus and wonder what I used to eat before knowing about them. When you vary healthy foods you stay interested.
6. Track what you eat
There are many good sites to track your calorie intake. Try FitDay and Calorie King which allow you to budget your eating and see what nutrients you're consuming. Using Calorie King, I noticed too many of my calories came from carbs and was able to change the pattern by adding more fruits and vegatables to my diet.
7. Go for a hike
When you want to stop at In and Out Burger, try the park instead. Exercise reduces food cravings and burns fuel to compensate for an occassional slip up.
8. Make rules
I never eat dessert. EVER. By having a rule, you prepare yourself for the tempatation and add an element of control into your eating. You can decide that you drink water instead of soft drinks. Choose green tea over mocha coffee.
9. Eat green
Find your local farmer's market and support a green economy. Locally grown food saves transportation and often has higher nutritional value per serving.
10. Allow a favorite
Like ice cream? Have some, occasionally. Enjoy french fries? Order them monthy instead of daily. Small changes make a big difference. Give into a good food as long as it isn't our trigger (see number 2).
Add your ideas for avoiding junk food in the comment section below.
No comments:
Post a Comment