PCOS - Polycystic Ovarian Syndrome Support Blog

By Elisa Bosley
Cooking Light
CNN.COM / Health

• Manage weight loss by addressing your cravings rather than to always deny them
• Positive events trigger cravings even more than negative feelings, expert says
• Choose high-quality foods with nutritional benefits

It’s been another one of those days: places to go, deadlines to meet, meals to cook. You find yourself daydreaming about crisp, salty potato chips. Pretty soon it’s an insistent, must-have-it-now craving, and before you know it, your hand is deep in the bag.

Rather than berate your lack of willpower, once in a while, indulge yourself. In a 2007 Tufts University study of healthy women, 91 percent reported having food cravings (which the researchers define as an intense desire to eat a specific food). In other words, cravings are common, and the key to successful weight management, experts say, is learning to address cravings rather than always deny them.

“You first have to accept that having cravings is normal, but you don’t have to give in to every one,” says Tufts study coauthor Susan Roberts, PhD. “The people in our research who manage their weight the best are not those who crave foods less often but those who give in some of the time.”

Trigger happy

Brian Wansink, PhD, director of Cornell University’s Food and Brand Lab and author of “Mindless Eating: Why We Eat More Than We Think,” has made a career of studying people’s behavior relating to food. He says cravings fall into two basic categories: snacks (with potato chips, ice cream, cookies, and chocolate leading the list) and meal foods (pizza, pasta, burgers, casseroles, and the like). Which comfort food you choose can be affected by age and gender. “Women tend to crave sweet stuff, men salty stuff,” Roberts says. “And premenstrual women’s cravings are more likely to be insistent.”

What triggers a food longing? Hormonal fluctuations are thought to be the cause in premenstrual women, though no one knows for sure, says Roberts. Other theories include a physical need for calories and emotional cues. “If you haven’t eaten for hours and you’re really hungry, that is a physical craving, and you should eat,” says Bonnie Taub-Dix, MA, RD, CDN, spokesperson for the American Dietetic Association. Emotional yens, on the other hand, may be set off by almost anything: a song, a person, a feeling, a situation that’s associated with a particular food — any reminder can kick a hankering into gear, “even if you’re not hungry,” Taub-Dix says.

Although stress is a commonly cited culprit, research shows that positive events trigger cravings even more than negative feelings, says Wansink. “In one of our studies, we rigged games so that people would either succeed or lose, and we found that they ended up having a stronger craving when they won.”

Strategies that work

Given cravings’ universal nature, experts agree that “if you deny all cravings, something’s going to backfire,” says Wansink. If you rarely enjoy a food you crave, you’re more likely to go overboard when you finally do give in. Indeed, according to the Tufts study, people who occasionally give in to hankerings manage their weight most successfully. These healthful strategies can help, too.

Eat regularly. Waiting too long between meals can turn normal hunger pangs into an out-of-control craving. “It’s hard to make a good choice when you’re starving,” says Taub-Dix. Her suggestion: Keep healthful options — energy bars, skim milk, even an almond butter and jelly sandwich — on hand to keep hunger in check.

Delay gratification. When a craving hits, slip your mind into rational gear by saying, “not now, maybe tomorrow,” suggests Roberts. Saying “later” rather than “never” may help decrease the frequency of cravings, she adds.

Keep it real. Eating an apple isn’t likely to satisfy a yen for chocolate. Instead, enjoy what you really want — in moderation. Wansink’s research shows that “each subsequent taste of a food is rated as less enjoyable than the previous taste. The first bite is always the best; the second bite, second best.” If you eat half of what you’d normally want, Wansink says, “your satisfaction rating [will still be] very, very high.”

Practice portion control. It’s easy to overeat if you munch straight from a box of cereal, for instance, or a bag of pretzels. Taub-Dix suggests portioning one-cup servings into zip-top plastic bags. “This way you won’t eat to excess.”

In fact, snacks are fine. The USDA Dietary Guidelines allow 100 to 300 “discretionary” calories daily (to calculate how many discretionary calories you can enjoy per day, visit MyPyramid.gov). An ounce of dark chocolate (142 calories), for example, or 1.25 ounces of baked potato chips (166 calories) fall well within that range.

Choose high-quality foods with nutritional benefits. Tapenade spread on a fresh baguette will offer salty-meaty flavor from the olives (as well as heart-healthy fatty acids) and tasty carbs from the bread. If chocolate is your weakness, go for gourmet dark chocolate, which offers beneficial antioxidants along with great flavor. If you want something creamy, try thick Greek yogurt drizzled with honey (you’ll gain some calcium as well as the rich creaminess you really want).

Keep a food diary. This can help if cravings are frequent and often lead to overeating. “I suggest my patients write down what they’re feeling” when they have a craving, says Taub-Dix. “It helps to transfer your feelings onto that piece of paper, and you may find you don’t have to eat.” Also note the types of food and even the times you eat; look for patterns so you’re not caught off guard. Addressing ¬underlying issues like physical hunger or ¬boredom or stress may help people minimize cravings, says Roberts. “The idea is to live with your cravings and not let them control you.”

http://www.cnn.com/2008/HEALTH/diet.fitness/09/23/cl.cravings.eating/index.html

By Ian Lyness
Insulite Laboratories’ Weekly Health Support Message

 
Adults who struggle with a liking for fattening food could have something other than will power to blame. New research suggests that frequent childhood ear infections may be linked to weight gain or obesity later in life.
 
A study says the infections may damage a vital taste-sensing nerve in kids, resulting in a preference for rich foods and making children prone to weight gain as adults.
 
People with a serious history of childhood ear infections appear to be about 70% more likely to be obese than those with no history of the condition, according to preliminary research at the University of Florida College of Dentistry in Gainesville.
 
Those who suffer harm to the crucial chorda tympani nerve — which runs through the tongue, along the side of the face and behind the eardrum on its way to the brain — may not realize why they can’t stay away from fatty foods that pack on the pounds.
 
Scientists long have known that damage to the chorda tympani nerve makes people prefer sweet, salty and high-fat foods such as butter, bacon, salted pretzels, ice cream and Oreo cookies. When the chorda tympani nerve doesn’t work, two other nerves take over. But people with this condition are drawn to more intense flavors and textures, says study leader Dr. Linda Bartoshuk.
 
Her research team discovered the apparent link between bouts of ear infections — known as otitis media — and obesity after analyzing voluntary surveys submitted by more than 6,500 people who revealed their history of ear problems, or lack of, dating back to childhood in the 1960s.
 
“We found that, without question, those with otitis media weighed more — and in many cases a great deal more — than those without,” said Dr. Bartoshuk. “If other people experienced the same allure of food, they’d be heavy, too.”
 
A balanced, nutritious diet combined with regular exercise can help reverse an underlying cause of excess weight and obesity, namely the imbalance of blood glucose and insulin called Insulin Resistance, which decreases insulin sensitivity. By reversing Insulin Resistance, it is possible to facilitate weight loss.
 
If left unchecked, obesity can also lead to the cluster of increased risks for heart disease called Metabolic Syndrome (Syndrome X) as well as Polycystic Ovarian Syndrome (PCOS) - a leading cause of menstrual irregularity and infertility, acne and other skin conditions, excess facial hair and female hair loss. Overweight women do not have a monopoly of this disorder, however. Up to 50% of PCOS sufferers may be females who are of normal weight or even lean.
 
Overweight men are at greater risk of prostate cancer. Insulin Resistance-linked weight problems are also associated in both sexes with Type 2 Diabetes. Before the onset of this latter condition, however, most people develop reversible Pre-Diabetes, a condition in which blood sugar levels are elevated beyond normal but not high enough for a diagnosis of Type 2 Diabetes.
 
If ignored, Pre-Diabetes may lead to the Type 2 variety, which can only be managed for the rest of a person’s life in the vast majority of cases. Many Diabetics require daily injections of insulin.
 
Type 2 Diabetes severely increases the risk of blindness, amputation and kidney disease, as well as a heart attack or stroke. Some 90% of people with Type 2 also suffer from excess weight or obesity.
 
 
 www.pcos.insulitelabs.com

Are you overweight and fatigued? Do you feel jittery and irritable but better once you eat? Do you feel sleepy after eating a meal heavy with carbohydrates? Do you suffer from high blood pressure or Polycystic Ovarian Syndrome (PCOS)?

These are all signs of Insulin Resistance, one of the major underlying causes of excess weight and obesity. It affects up to 65% of the overweight population.

Insulin Resistance vastly reduces the insulin sensitivity of cells, which impairs the processing of glucose through the cell wall for conversion to energy. As a result, glucose remains in your blood stream, causing elevated levels of blood sugar, which are sent to the liver. Once there, the sugar is converted into fat and stored via the blood stream throughout your body. This process can lead to weight gain and obesity.

Insulin Resistance has many factors that contribute to its presence in the body. In essence, our environment and lifestyles have evolved too rapidly for our bodies to keep pace. We are still genetically “wired” to thrive on the entrenched habits of our ancestors who consumed different, nutrient-rich foods, a diet low in carbohydrates and also sustained greater levels of movement and exercise.

Some people may also have a genetic predisposition to Insulin Resistance. Others develop Insulin Resistance through unhealthy lifestyles.

Over time, the above factors have damaged the complex ability of your body’s cells to properly utilize insulin to convert glucose to energy. Unhealthy diets cause the pancreas to overproduce insulin that overwhelms the cell thereby reducing its sensitivity to insulin and impairing the vital glucose-to-energy conversion process. If you feel you may be suffering from obesity caused by Insulin Resistance take this self-test.

The good news is that Insulin Resistance is reversible, without drugs. By weaning yourself from “bad” carbohydrates and replacing them with “good” carbohydrates while increasing your consumption of nutrient-dense foods, you can break the cycle and heal your body by changing the way it responds to food on a cellular level.

Here is a sample daily meal plan from The Insulite Labs Guide to Reversing Insulin Resistance. For additional information on reducing carbs visit Insulite Lab’s Excess Weight and Obesity web site:
http://weight.insulitelabs.com

Breakfast: Avocado and smoked salmon toast. Puree avocado, 1 garlic clove, 1 tbsp. lemon juice, 1 tsp. olive oil, 2 tsp. fresh cilantro or parsley. Spread on “Manna from Heaven” bread. Layer with 6 oz. smoked salmon. Fat 19g, Carbohydrates 18g, Protein 8g

Snack: Yogurt with fruit. One 4 oz. container plain whole-fat yogurt with 1/4 cup blueberries, plus a pinch of cinnamon. Add stevia to sweeten to taste. Fat 4g, Carbohydrates 11g, protein 4g

Lunch: Chicken with vegetables and salad. Grilled chicken breast, steamed broccoli, and arugula salad with balsamic vinegar and olive oil dressing. Sprinkle 2 Tbsp. feta cheese over the whole plate. Fat 24g, Carbohydrates 17g, Protein 36g

Snack: Slathered celery. Two celery sticks with regular-fat cream cheese. Fat 10g, Carbohydrates 1g, Protein 2g

Dinner: Grilled tilapia. Grilled tilapia with 1 Tbsp. each of capers, lemon juice, and olive oil.Salad: sliced cucumber and tomato, mozzarella cheese, and basil leaves with olive oil dressing and chopped dill. Fat 7g, Carbohydrates 6g, Protein 28g

Daily total: Fat 64g, Carbohydrates 53g, Protein 78g

ABCNEWS.COM/Health
September 11, 2008

Researchers Say Diet Healthy, But Strict Adherence May Be Necessary

 
LONDON (Reuters) - Sticking strictly to a Mediterranean diet rich in fruits and vegetables offers substantial protection against cancer, heart disease and other major chronic illnesses, Italian researchers said on Friday.

People who did this had a 9 percent drop in death from heart disease, a 13 percent reduction in incidence of Parkinson’s and Alzheimer’s disease and a 6 percent reduction in cancer compared to those who were not as diligent, their study found.

“These results seem to be clinically relevant for public health, particularly for encouraging a Mediterranean-like dietary pattern for primary prevention of major chronic diseases,” wrote Francesco Sofi, a clinical nutrition researcher, and colleagues at the University of Florence.

The traditional Mediterranean diet is full of vegetables, fish and healthy fats such as olive oil, and low in red meat, dairy products and alcohol.

Sofi and his team reviewed 12 international studies which included more than 1.5 million people whose eating habits and health were tracked for follow-up periods of three to 18 years.

The researchers also developed an “adherence” score to rate how well people followed the Mediterranean diet, a tool they said doctors could use to help improve people’s health and encourage them to eat better.

“The adherence score…could be an effective preventative tool for reducing the risk of mortality and morbidity in the general population,” they wrote.

http://abcnews.go.com/Health/Diet/wireStory?id=5784043