The following information about "emotional eating" is summarized from an article in First for Women, published 3/3/97, pages 90 through 93

EMOTIONAL EATING - CAUSES AND STRATEGIES FOR CRAVINGS

Posted 8-2-98. The following information about "emotional eating" is summarized from an article in First for Women, published 3/3/97, pages 90 through 93. Click here to return to previous page.

OVEREAT BECAUSE	CRAVINGS	SUBSTITUTE
Stress: Nervous, high-strung feeling Never have time for balanced meals Wolfed down last meal Pulse and breathing rates feel accelerated	For: Sugary, starch foods such as pastries, candy, sugary cereals, French fries, potato chips Why: Stress hormone, cortisol triggers release of insulin, in turn triggering a craving for refined carbohydrates (sugary, starchy food)	Complex carbohydrates and foods rich in vitamin B, such as: Brown rice Dark green, leafy vegetables Three-bean salad Graham crackers Bran muffin
Boredom Eat to do something, even though you're not hungry Want to munch while reading or watching TV Feel stuck in a routine	For: Salty, spicy food such as nachos, tortilla chips with guacamole or salsa, cheese and crackers, salted nuts Why: Salty, spicy foods stimulate the taste buds and salivary glands, giving a temporary feeling of stimulation.	Combine carbohydrates and proteins to increase mental alertness. Examples: Baked potato with no-fat topping Air popped popcorn with garlic powder or parmesan cheese Whole wheat bagal with tofu spread
Fatigue Looking for a pick-me-up Lack the energy to exercise Snack with coffee, especially if you drink mor than 4 cups of coffee a day. No time for breakfast (sleep rather than eat breakfast)	For: Fatty foods such as fast foods, fried chicken or fish, ice cream, cheese, buttery or traditional popcorn. Also, cravings for coffee or cola for caffeine. Why: Fatigue triggers the release of galantin, which in turn triggers the desire for fatty foods, such as a hamburger and fries.	Go for high-protein and mineral rich foods and foods that tend to stabilize blood sugar. Examples: Oatmeal Whole grain cereals Skim milk Sunflower seeds Tofu burger Lentil bean soup Broiled fish
The Blues Difficulty making decisions Use food as a substitute for company Lost interest in things Change in sleeping patterns Use food as a comforter	For: Sweets, especially chocolate Why: Chocolate, and many of the simple carbohydrates found in most sweets, release serotonin, a brain chemical that boosts your mood.	Foods rich in vitamins A and B-10, such as: Whole grain bread Broiled fish, grilled chicken Acorn squash Whole grain pancakes with fruit toping

And, some other strategies:

Stress	Avoid caffeine Make breakfast with complex carbohydrates and protein a must. Schedule time to eat, especially breakfast and lunch, allowing a minimum of 20 minutes for each meal Plan meals ahead of time Eat plenty of complex carbohydrates
Boredom	Eat several small meals rather than 2 or 3 large meals Keep kitchen stocked with fresh fruit, low- or non-fat yogurt, and other healthy snacks Busy yourself with occupations that keep you away from food Keep your hands occupied while watching TV or reading; needlework is helpful, or worry beads while reading
Fatigue	Make breakfast with complex carbohydrates and protein a must. Avoid short term stimulants such as sugar or caffeine Avoid high-fat foods, especially at lunch
Blues	Eat only after a conscious decision to do so. Cook for someone else (may provide more stimulation) Do something that requires concentration

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