health tips

Dear Friends,

Do you sometimes find yourself digging through the fridge or rummaging through the pantry late in the evenings? Well, many of us have difficulties with evening indulgences, and I am here to tell you that you don't have to feel alone or guilty about that activity. The best part is that those pesky cravings don't have to derail your diet regime or expand your middle.

Evening cravings are more common than cravings during the day because the evening is a time when we are often tired from the day's activities and more likely to feel sad, lonely, anxious or depressed. Interestingly, scientific studies have shown that the act of giving in to craving causes our bodies to release opiates that make us feel good and satisfied, at least for a little while. Naturally, that "high" usually turns to a low when we end up feeling bad about our "junk food monster" indulgence, and these guilty feelings may make us crave unhealthy snacks even more strongly. So the answer to this cycle is to alter your behavior when those cravings surface.

When you catch yourself poking in the fridge, perusing the pantry or thinking about making a fast food run, try to stop and think about what it is you are feeling. Often, we aren't necessarily hungry, but we do want to replace the feelings we are having with that good feeling I mentioned earlier: the one brought about from the release of opiates into our systems. So, take a look at your feelings. Are you experiencing feelings of loneliness or depression? Once you get a handle on your feelings, maybe you can think of another option to help you deal with them, like calling a friend or taking a short brisk walk near your home. Or how about taking a warm bath or snuggling up in a comfy chair with a hot cup of tea or a good book. Looking for other ways to reward yourself without giving in to cravings helps you build an arsenal you can use anytime the urge to graze strikes.

Another trick is to substitute fatty high-calorie comfort foods with low-calorie, low-fat, and low-sugar counterparts. This way, when you do give in to a craving you will do less damage and experience less guilt. This is also helpful when you are having the urge to eat comfort foods. If you are having a comfort food craving, try remaking the recipes with low-calorie, reduced-fat ingredients or be sure that your portions are smaller. The fact is that you can make an occasional trip down memory lane with food without packing on the pounds. The word to remember is "occasional."

I hope you will give my suggestions some thought and think about what you would like to do the next time you find yourself lurking in the pantry. Giving some attention will help you cope with your emotions and will keep you on the straight and narrow path to a trimmer waistline and better health.