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And Now, Model Wars!Today's Health/Excercise Tip:How to Curb Your CravingsFrench fries. Ice cream. Bacon. Cheese. Chocolate. What do they have in common? We crave them – now! Find out what's behind our food urges, and the best ways to tame them. Read on:You're having a rotten day. Suddenly, you're jonesing for a chocolate bar. Or you're watching late-night TV and absolutely need a bowl of rocky road.
What's up?
People have insistent cravings for specific foods, says Susan B. Roberts, Ph.D., professor of nutrition at the U.S. Department of Agriculture Nutrition Center at Tufts University and author of "The ''I' Diet" (Workman Publishing).
About half of men and 90% of women have snack attacks. For men, theirs are usually for hearty meals, while women want grab-and-go treats, according to Hwa Jung Oh, a researcher at the School of Sport and Health Sciences at Exeter University. However, a growing number of men who hang on the computer, do not exercise - have a growing need for snacks.
When do you give in to your decadent desires? And how can you make better snacking choices? Read on for advice from the experts.
What Causes Cravings?
"Often, it's as simple as the power of suggestion," says Bonnie Taub-Dix, national spokeswoman for the American Dietetic Association and author of the forthcoming "Read It Before You Eat It" (Plume).
"Someone mentions apple strudel, and you think about your grandmother's until you have to buy it. It may not even taste like hers. You're just eating memories."
Many things can perk up the places in your brain that bring on food cravings. Technically, this takes place in the ventral striatum, a midbrain area considered a reward center. Researchers believe low levels of brain chemicals like dopamine and beta-endorphins – which control mental and emotional responses – bring on our need for feel-good foods.Here are other top triggers:
1. Bad diet. What people really crave is calories, according to Tufts' studies on dieters, conducted by Roberts.
Too-small meals leave significant nutritional gaps, making you more vulnerable to strong urges to eat. Fad diets or skipping meals "practically sends an invitation to a craving," Taub-Dix says.
2. Daily habits. If you associate doughnuts with morning coffee or hot dogs with baseball games, one can make you crave the other.
3. Negative emotions. Stress, anxiety and anger cause some people to grab a snack the way others might reach for cigarettes, drugs or alcohol, says Exeter's Oh.
4. Raging hormones. "Many women have cravings when they're menstruating or going through menopause because of hormonal changes," Taub-Dix says.
When to Give In
Figuring out what's behind your food frenzy can help you decide whether you really need to eat or if you can let that feeling pass.
With a true craving, your blood sugar level dips and you feel intense hunger, says Taub-Dix. If that's the case, eat something.
Emotional cravings are triggered by anger, depression, stress, memories or exposure to a food you like. If you can trace a craving to one of these factors, it probably isn't the real thing. So skip the snack if you can.
"A lot of people think if they crave something – say, pecan pie – they have to fulfill the craving, and that's really not the case," Taub-Dix says.
"Nothing bad is going to happen if you don't that pie." Ignoring the Urge
How do you keep from making it a la mode?
Remember that you control what you eat. "Don't end up feeling bad about what you're eating. You're in charge," Taub-Dix says.
Here are 4 ways to help you stay strong. (And don't worry; after this comes ideas for snacks that won't blow your diet.)
1. Exercise.
Don't want to trade sugar for sit-ups?
Consider this: A brisk 15-minute walk can zap intense chocolate cravings, according to a study in the journal Appetite by Adrian Taylor, Ph.D., who leads Oh's team at Exeter.
Working out has a mood-regulating effect, Oh says. It makes you feel good, decreases hunger and lowers blood pressure, among other benefits.
To break the habit of eating a rich dessert every night, take a stroll instead.
2. Avoid the sight and smell of tempting foods.
When you're ready to cave, don't walk through the food court at the mall or past your favorite bakery. If you have to make that trek, breathe through your mouth to avoid aromas.
3. Distract yourself.
Read, play music, meditate or call a friend. Keep yourself busy for 15 minutes. When you're finished, the craving will be too.
Roberts recommends a forehead-tapping exercise developed in Australia: Spread the fingers of one hand over your forehead and tap each finger in turn at intervals of 1 second, watching each one as it taps, for about 1 minute.Meanwhile, say to yourself, Not today or Hold on. This keeps your brain occupied, diverts short-term memory and lessens the craving.
For the next 15-20 minutes, keep your mouth busy by sipping water, brushing your teeth (which can make you reluctant to eat right away) or chewing sugar-free gum.
4. Keep a food journal.
Note what you crave, and the date and time you want it. Finding hourly and monthly patterns will ward off future urges or help you handle them better.
For example, if you hit the vending machine in the afternoons, eat a more filling lunch, switch up your schedule so you're busier then or keep healthier snacks (like edamame) nearby.
Know Your Needs
Managing food urges doesn't mean giving up your favorite foods. The key is how much you eat, and when.
For example, you'll eat less of a treat if you have it in the middle of lunch or dinner.
"If you're hungry at the beginning of a meal, it's hard to control your portion," Roberts explains. The same is true of the last thing you eat.
Concerned about calories? To keep cravings from wrecking your waistline, figure out what you really want to eat before you start gorging.
"Focus on what you feel like having before you go into the kitchen," Taub-Dix says. Is it crunchy or smooth, sweet or salty, hot or cold? Getting a sense of what will satisfy that craving keeps you from tasting indiscriminately and eating more than you would have.Roberts also suggests what she calls "valuable" snacks – tasty bites with a satisfying combo of protein and complex carbohydrates. These include almond butter on crackers, low-fat cheese melted on a slice of whole-grain bread, and cereal with milk or yogurt.
"They keep your blood sugar level stable. That makes it less likely you'll look for something else because they'll keep you more satiated," she says.
Smarter Snacking
The types of food people crave fall into specific categories: sweet, chocolatey, salty, creamy, starchy, crunchy and meaty.
Here are Taub-Dix's suggestions for healthier substitutions:
Sweet: Trade cookies, cakes or ice cream for something lower in fat and calories. Rich, creamy, low-fat Greek yogurt sweetened with honey, for example, can satisfy an ice cream urge.
Even a handful of fresh or dried fruit quells a sweet tooth.
Chocolate: Yes, chocolate is sweet, but since it's the flavor we crave most, it deserves its own category.
To control the need for a chocolate fix, buy bite-size candy bars. Allow yourself just one when you really need it.
Or, if your favorite bar comes in little squares, pop a few sections in a plastic bag and carry it in your purse for emergencies.
Sipping low-fat cocoa with skim milk can also tame that craving – and give you a calcium boost at the same time.
Salty: Mix unsalted and lightly salted nuts for a lower-sodium fix.
More of a chips-and-dipper? Crunch on colorful veggies instead – dip them into a mixture of plain Greek yogurt and some onion soup mix (not the whole pouch). Creamy: Use carrots to scoop up guacamole. You'll get the creamy texture you're craving with a satisfying crunch – plus, the fat in avocados is good for you.
Or try a kid-size portion of frozen yogurt.
Starchy: A baked sweet potato is Taub-Dix's favorite. "It's 160 calories, loaded with vitamins, minerals and antioxidants, and really satisfying," she says.
Crunchy: Low-fat crackers or popcorn (hold the butter) fit the bill, as does breakfast cereal.
Control calorie intake by measuring 1-cup portions into sealable bags and limiting yourself to one.
Meaty: This urge is usually for protein, not a specific kind of meat or poultry.
An exception to this, Roberts notes, is that people who donate blood often report an intense desire for red meat, though it's not clear why.
To curb this craving, try chicken or turkey on whole-grain bread.
This group is called "Peckers PICS." The English - slang definition of "pecker" is to pluck at the truth. Therefore, we peck at items such as Gay Men's Health and Male Fitness, Gay (LGBT) Politics & Issues. In this section you may peck at each photo in order to decide the winner of the "war of the fittest!" Whereas, who is the model that may inspire you to exercise and "get fit?" Warning: This may stoke you!
Toronto Gay Pride; July 4, 2010
Toronto Gay Pride; July 4, 2010
UNITED NATIONS --- The Obama administration and 14 members of the U.S. Congress are urging the U.N. Economic and Social Council to accredit the International Gay and Lesbian Human Rights Commission so it can work at the United Nations.
The U.S.-based organization, which has offices in South Africa, Argentina and the Philippines, has been trying since 2007 to get consultative status with the council, which serves as the main U.N. forum for discussing international economic and social issues.
The organization, the U.S. government and the members of Congress believe the group's application has not been approved because it promotes gay rights.
The council, known as ECOSOC, is currently holding its high-level meeting at U.N. headquarters and the United States decided to seek approval directly from its membership.
A U.S. draft resolution circulated Friday would have ECOSOC grant the International Gay and Lesbian Human Rights Commission consultative status.
Jessica Stern, the commission's program director, said the group expects the 54 members of ECOSOC to vote on the U.S. draft on Monday.
"Given that more than 70 countries around the world still have sodomy laws in effect and that homophobia is rampant around the world, the opportunity to be recognized by the international community and the human rights standards that the U.N. represents is invaluable to our work," Stern said.
In a letter to ECOSOC, the members of Congress said last month's decision by the committee that accredits non-governmental organizations to take "no action" on the gay rights group's application was aimed at preventing the full ECOSOC from making a decision.
The 14 Democratic lawmakers said the "no action" motion, as well as questions and statements by some member states, indicated that the commission's application was not approved because of its focus "on the human rights of lesbian, gay, bisexual and transgender people."
The members of Congress --- including Massachusetts' Barney Frank, who is gay --- urged ECOSOC to support the international commission's application which would send a message to the NGO committee "that it must review all applications without discrimination."
"Diversity of civil society at the United Nations is essential to respecting, protecting and promoting the human rights of all people and to achieving sustainable peace and human security," the letter said. "Please do not allow the voices of marginalized people to be silenced by discrimination and procedural roadblocks."
Mark Kornblau, spokesman for the U.S. Mission to the United Nations, said the U.S. "is determined to make U.N. committees live up to their founding principles and be true to the U.N. Declaration of Human Rights."
"The purpose of the NGO committee is to give civil society a strong voice at the U.N., and that includes the important contributions that gay and lesbian groups ... can make on issues like human rights and combating HIV/AIDS," he said.
Stern said Egypt, which proposed the successful "no action" motion last month, has led the opposition to the commission's application.
A telephone call to Egypt's U.N. Mission seeking comment was not returned.
Stern said that of several thousand organizations with consultative status at ECOSOC only nine are gay and lesbian groups. The international commission is the first American-based gay and lesbian NGO to apply in several years, she said.
"Every gay and lesbian person who has been lucky enough to survive the turmoil of growing up is a survivor. Survivors always have an obligation to those who will face the same challenges."
....Jake
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