"Fat Free" Creamer?

Sorry Nestle Original Fat Free Coffee-mate, but I need to make an example out of you.

Do you like to put creamer in your coffee? Why hold back if it's fat free? Nestle Original Fat Free Coffee-mate, for example, is only 10 calories per serving. The catch: it's only "fat free" unfortunately. According to food labeling rules, a product with less than 0.5 grams of fat per serving can be labeled as zero fat. This rule is exploited by using ridiculous serving sizes. The serving size for this particular brand is 1 non-heaping teaspoon. 1 teaspoon couldn't make your coffee as creamy as the picture on the label, even if it were only an 8 oz "short" from Starbucks.

If you pour, say, 6 teaspoons - 2 tablespoons - into your 16 oz mug, you're up to 50 calories and 1.5 grams of fat; 1.4 of them saturated. That is because Coffee-mate is mostly corn syrup and partially hydrogenated soybean oil (both of which are most likely genetically modified). But you'd never know that, because if you multiply the "0 grams" of fat or saturated fat on the label by 6, you get zero.

This is worth sitting down with a cup of coffee and thinking about.

The Problem With Food Availability

It's Not Entirely Your Fault

It isn't talked about all that much, but some research shows that there is hormonal and nervous system activity that is triggered by the availability of food - even if your stomach is at full capacity. This means that mini-binging may not be completely your fault (unless of course you purchased the junk food and keep it within reach of the television remote control).

Have you ever opened a bag of chips and not been able to stop eating until the bag is empty? How about cookies, chocolate bars, or peanuts? Maybe these examples don't prove anything because they are so tasty and viewed as treats. Have you ever been at a party and you keep on going back to the veggie tray - just because it's there? Do you ever eat something that you know you don't like, only because it is sitting in front of you? I do this with candy corn every year around Halloween! I DO NOT like candy corn... but maybe it will be different this time, I think to myself. This is the problem with food availability.

Boy Meets Girl / Boy Meets Food

It's a classic tale of boy meets girl. Boy sees girl, and certain chemical chain-reactions begin. His knees are weak, his stomach is fluttering, his heart rate accelerates, he can't think straight, and in a matter of seconds, he knows that he cannot live without her. There are only slight differences when boy or girl meets snacks. Boy sees snacks and a chain of chemical reaction begin - mainly the cephalic phase of digestion. Before he knows it, his metabolism is off and running. Saliva production increases, gastric acids flow, a surge of insulin creates a drop in blood glucose (cannot think properly), and he feels the need for more food; even if he is full.

Are Your Eyes Bigger Than Your Stomach?

Studies further show that the bigger the portions, or the more food available, the less likely we are to put down our forks. This is not just a food issue. When it comes to portion size, issues of economics can come into play as well. We all want a deal! More insight into my life: If I paid for it, I'm going to eat it. There are very few exceptions (this includes what is on my wife's plate and my son's plate). Honesty is the best policy here.

Your Nose Knows

There is tons more information connecting smell and overeating. This also ties into speed eating. If you eat so fast that you aren't really smelling your food, you won't feel as full because of the smell/taste/satisfaction connection. But, I think you get the point, so we don't need to go there. Food availability can be a big problem.

What Is The Solution?

It would not be fair to yourself to attempt to win the battle over food availability in your home, when cravings arise. This is a battle that is best fought at the grocery store. Don't bring binge food home. If you are trying to make healthy changes, start by what you make available. I have never heard of anyone struggling with weight or other health issues because of all of their broccoli binges. Have you?

3 Tips For Success

1.   Figure out what strategies you need to use to keep from bringing junk home in the first place. Maybe you should try a grocery delivery service if temptation is too great. Try not going to the grocery store alone (and tell your company to keep you from buying junk food).

2.   If you NEED to buy junk, or already have a lot of junk in your home, make it less accessible. Find a cupboard that you need a step stool to reach the top shelf. That is a great place to keep your junk food. Don't keep the stool next to the cupboard!!! If you are watching television and want some junk food, but you know that it is going to be an effort to obtain, you will be less likely to go for it. If you do make the climb, get one serving, put the junk away, and put the stool away.

3.   If you know that you are going to a party that will be serving tempting foods, strike first. about half an hour before you leave, have a bowl of high fiber cereal, so that you will have a full stomach when you arrive at the party. Don't be shy to ask if there are any healthy snacks. Most people will encourage you to make good decisions if they know that you are attempting to make a positive change. If alcohol is a trouble source of calorie collection, make yourself drink a glass of room temperature water between every alcoholic drink you have. This also works for sodas, if that is your crutch.    

4 Simple Tips To Beat Afternoon Crashing

Beat Afternoon Drowsiness 

1.   Eat Smart

Though I feel it has either been overstated, or may fall on deaf ears, simple carbohydrates (or the naughty sugars) come with both a high and a low. The facts have shown repeatedly that junk food spikes your energy levels and then you crash – and crash hard. Smart food choices would consist of complex carbohydrates and clean proteins.  A classic combination would be celery and peanut butter (technically a fat, but a good source of protein). My personal approach is fresh fruits and vegetables paired with a good protein between lunch and dinner. My go-to proteins are usually non-fat dairy products like Greek yogurt or cottage cheese. A fruit and veggie smoothie with whey protein works too.

Timing of meals and meal size can have an impact as well. If you are feeling sluggish a few hours after lunch, it may be a good suggestion to have a big breakfast and a smaller lunch.  I go for huge breakfasts myself, but I have a higher caloric need than most due to my exercise regimen and fitness goals. A big lunch can bring you down later in the day, especially if it is an unhealthy meal. Lastly, if you are running low on energy mid-afternoon, make sure to skip alcohol at lunch.

2.   Drink Plenty of Water

Water intake needs change from person to person. Using conservative guidelines, most adults should be consuming between 90 and 130 ounces of water per day. Some of this water intake can be acquired through foods like watermelon, lettuce, grapefruit, broccoli, etc. Drinks like coffee and tea (reasonably) count as well, being that they are mostly water. Dehydration causes fatigue, so drinking water can be quite important to your energy levels. So if you are not drinking 70 ounces of water alone (per day), you are probably not properly hydrating yourself. Even if you are a small person.

3.   Keep Your Blood Flowing

Regular exercise is likely your best bet for improving energy and focus. Beyond a good exercise routine (or if you are looking for a place to start), try short walks during your breaks and lunch. If your eyelids are feeling heavy, stand up and stretch. Motions as simple touching your toes, reaching up to the ceiling, performing side-bends, and rocking from toes to heels can re-charge your batteries for a short time.

4.    Proper Sleep

Getting too little sleep can negatively affect almost every part of your life (obvious or not). We’ve all heard about the importance of sleep, but most of us have “better” things to do. I will point the finger at myself (and at my babies), and acknowledge that some stages of life just don’t seem to be conducive to proper sleep. If you have the ability to make small changes that will allow you to get better sleep, I strongly suggest that you make those changes. Napping is a good alternative if it fits your lifestyle. No matter how you slice it, proper sleep is great for your health, overall energy levels, mood, and more.