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3 Tips for Tackling Comfort Food Cravings

3 Tips for Tackling Comfort Food Cravings

If you crave ice cream or French fries after a bad day at work or a fight with your spouse, you are not alone. There’s a reason your brain wants sweet and high-fat foods when you’re feeling tense – we’ll get to the science in a minute.

The problem is that chronic stress – and too many French fries – can contribute to weight gain and the health problems that accompany it, mainly heart disease and diabetes. Can you have your cake and eat it too? Yes you can, if you choose smaller portions of better-for-you comfort foods that are delicious and nutritious.

Stress eating

The relationship between high stress lifestyles and growing waistlines is not a coincidence. Researchers are slowly unravelling how brain chemistry drives our food choices, and why stress may lead you to eat. While the science is far from complete, the work to date is fascinating.

Hormones such as leptin, ghrelin and cortisol are part of the complex equation that regulates appetite, sleep, stress and weight. A balanced diet, paired with physical activity and adequate sleep, can help ensure proper levels of these hormones, and help keep your weight in check.

When the hormones are out of balance, and when sleep and chronic stress come into play, you may crave more sweet and fatty foods.

Comfort foods

In times of stress, you may turn to creamy pasta casserole, or you may prefer sweet snacks like chocolate and ice cream. Regardless of your choice, comfort foods that contain sugar, fat, or both, are reported to help ease tension and produce mild feelings of happiness.

Several researchers have proposed that high-fat food (think macaroni and cheese, ice cream, French fries) may trigger the brain’s “pleasure pathway.” And sugar helps the body produce serotonin, a neurotransmitter that promotes happiness and a sense of well-being.

So, it’s a catch-22. Comfort foods really do help ease stress and make you feel good, but they also contribute to obesity. Is there a way to get the stress-busting benefits without the calories? Yes! Even small servings of sweet or fatty foods – like a half-cup of ice cream or a Halloween-sized chocolate bar – can alter a negative mood.

Eat well, feel great

The effect on your mood is the same whether your sugar comes from fruit or candy, so opt for watermelon, berries or peaches instead of gummy bears. When choosing fatty foods, try foods made with oil instead of butter, lard or shortening, and keep the portions small.

Here are some great recipes to ease stress while keeping your diet in check:

  • If you like creamy: Try this Almond cardamom rice pudding. It provides sweetness from dates instead of sugar, and has a creamy mouth feel with fewer calories than ice cream. Bonus: it’s made with whole grains!
  • If you like comforting casseroles: Try the meaty Shepherd’s pie with garlic mash, which includes classic, comforting potatoes made extra creamy by being mashed with beans.
  • If you crave chocolate: You’ll swoon over our Mocha cherry barley muffins, which are made with canola oil instead of butter. Bonus: the portion-controlled muffins freeze well – just take one from the freezer when a comfort food craving hits.

5 Vegan Comfort Food Recipes
What Your Cravings Mean

Read more: All recipes, Diabetes, Diet & Nutrition, Eating for Health, Food, General Health, Health, Heart & Vascular Disease, Obesity, Stress, , , , ,

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10:02AM PST on Dec 6, 2013

I let myself comfort eat one day last week - but I was working on a solution to my problem! Problem solved - back to small healthy meals!

3:05AM PST on Dec 6, 2013

Thanks for sharing.

1:22AM PST on Dec 5, 2013

Thank you :)

8:38AM PST on Nov 16, 2013

just eat right and stay busy :)

10:11AM PST on Nov 13, 2013

Good article, thank you for sharing.

1:19AM PST on Nov 8, 2013

In winter, the only way for me to eat healthier meals, is to eat my main meal at lunch-time and have soup for dinner.

11:07AM PST on Nov 3, 2013

Can't skip meals when you have migraines - and should't even if you don't have them. Don't buy ice cream anymore because I could down a bowl in seconds, and want more on those hot evenings. With GMO canola oil I'm rethinking my stand on butter vs margarine and now have to find a ealthy alternative to canola. Not into making my own oil unless I have to. Snacking now consists of unsalted peanuts becuse they're much cheaper than other nuts - with my SNAP cut I can't afford some of the healthy changes I've tried to make lately.
So any cravings I have fall by the wayside most of the time since I don't drive and can't hop in vehicle and run to the store. I allow myself a chocolate bar every few days and that seems to satisfy my sweet tooth most of the time.

9:20AM PDT on Nov 1, 2013

i suffer from, i dont want that food to go to waste. i need to just tell myself to store it for later and eat it later. i tend to over eat due to this factor because part of me hates left overs. i think this article will actually help, thank you.

9:17AM PDT on Oct 30, 2013

Very interesting article. Thanks.

3:11PM PDT on Oct 23, 2013

Thanks For This Info.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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