Featured Causes

Emotional Eating: How Holiday Stress Trigger Problems

Stressed about the hol­i­days? If you’re an emo­tional eater, those trig­gers may be one more thing you’re stuck stress­ing over. While the hol­i­days typ­i­cally come with a great deal of cel­e­bra­tion and joy, they can also bring up feel­ings of loss, regret or depres­sion. And that’s the prob­lem: no mat­ter the emo­tional response, an emo­tional eater will often turn back to food.

Many peo­ple use eat­ing as a way to cope with dif­fi­cult emo­tions, not only bad ones, but also hap­pi­ness, excite­ment and cel­e­bra­tion, for exam­ple,” says Alexis Cona, a clin­i­cal psy­chol­o­gist in pri­vate prac­tice and a researcher at New York Obe­sity Research Center.

Researchers believe that many emo­tional eaters turn to food to numb emo­tions that are too painful or dif­fi­cult to process. As Cona explains, it can be a mind­less cycle in which an emo­tional eater sud­denly finds him­self in front of the fridge, not quite know­ing how he got there.

Fam­ily time dur­ing the hol­i­days can be a par­tic­u­lar chal­lenge, as many dis­or­dered eat­ing habits begin with poor bound­aries between fam­ily mem­bers, Cona says. Prepar­ing one­self for dif­fi­cult and trig­ger­ing inter­ac­tions might be an impor­tant aspect of get­ting ready for the hol­i­days. What’s more, dur­ing this sea­son, food is more plen­ti­ful. Many peo­ple have favorite, tra­di­tional treats that they only eat dur­ing this time of year.

There are all sorts of mem­o­ries asso­ci­ated with fam­ily favorites — these foods are imbued with expec­ta­tions,” says Ellen Shu­man, pres­i­dent of the Binge Eat­ing Dis­or­der Asso­ci­a­tion and an emo­tional and binge eat­ing recov­ery coach. “That feel­ing of depri­va­tion can make an emo­tional eater feel like they have to eat their fill in that moment. They become for­bid­den foods — and that brings out the rebel in many emo­tional eaters.” Instead, Shu­man coun­sels patients not to have once-a-year foods. If they love a cer­tain dish, they should make it occa­sion­ally all year long to avoid that pan­icked feel­ing of scarcity.

So what’s some­one with a his­tory of stress-based eat­ing to do as the hol­i­days loom large?

First of all, work on mind­ful­ness. Cona asks her patients to check in with them­selves before they eat any­thing. Do you feel phys­i­o­log­i­cally hun­gry? Rate your hunger on a scale. And if you aren’t actu­ally hun­gry, but you want to eat, think about what you might be feel­ing and what under­ly­ing desire is at the bot­tom of the impulse to eat.

Cona also rec­om­mends prac­tic­ing kind­ness to one­self, espe­cially in the after­math of an overindul­gence. “Try­ing to find accep­tance can be chal­leng­ing, espe­cially in a soci­ety that con­demns us for hav­ing eaten this way; espe­cially if our bod­ies don’t look the way soci­ety says they should. But it’s impor­tant not beat our­selves up over it. If this hap­pens, try to learn from it. Don’t shame yourself.”

But Shu­man adds, you may not be the only per­son you need to for­give. Let­ting go of painful fam­ily his­tory could help pre­vent the emo­tional eater’s cycle. “Keep in mind that you don’t have to spend the hol­i­days with your his­tory with Mom — just with Mom in that moment.”

Gatorade Ingredient Gets a Look

Sarah Kavanagh and her lit­tle brother were look­ing for­ward to the bot­tles of Gatorade they had put in the refrig­er­a­tor after play­ing out­doors one hot, humid after­noon last month in Hat­ties­burg, Miss.But before she took a sip, Sarah, a ded­i­cated veg­e­tar­ian, did what she often does and checked the label to make sure no ani­mal prod­ucts were in the drink. One ingre­di­ent, bromi­nated veg­etable oil, caught her eye.

I knew it prob­a­bly wasn’t from an ani­mal because it had veg­etable in the name, but I still wanted to know what it was, so I Googled it,” Ms. Kavanagh said. “A page popped up with a long list of pos­si­ble side effects, includ­ing neu­ro­log­i­cal dis­or­ders and altered thy­roid hor­mones. I didn’t expect that.”

She threw the prod­uct away and started a peti­tion on Change​.org, an online peti­tion plat­form, that has almost 200,000 sig­na­tures. Ms. Kavanagh, 15, hopes her cam­paign will per­suade Pep­siCo, Gatorade’s maker, to con­sider chang­ing the drink’s formulation.

Jeff Dah­ncke, a spokesman for Pep­siCo, noted that bromi­nated veg­etable oil had been deemed safe for con­sump­tion by fed­eral reg­u­la­tors. “As stan­dard prac­tice, we con­stantly eval­u­ate our for­mu­las and ingre­di­ents to ensure they com­ply with fed­eral reg­u­la­tions and meet the high qual­ity stan­dards our con­sumers and ath­letes expect — from func­tion­al­ity to great taste,” he said in an e-mail.

In fact, about 10 per­cent of drinks sold in the United States con­tain bromi­nated veg­etable oil, includ­ing Moun­tain Dew, also made by Pep­siCo; Pow­er­ade, Fanta Orange and Fresca from Coca-Cola; and Squirt and Sunkist Peach Soda, made by the Dr Pep­per Snap­ple Group.

The ingre­di­ent is added often to cit­rus drinks to help keep the fruit fla­vor­ing evenly dis­trib­uted; with­out it, the fla­vor­ing would separate.

Use of the sub­stance in the United States has been debated for more than three decades, so Ms. Kavanagh’s cam­paign most likely is quixotic. But the Euro­pean Union has long banned the sub­stance from foods, requir­ing use of other ingre­di­ents. Japan recently moved to do the same.

B.V.O. is banned other places in the world, so these com­pa­nies already have a replace­ment for it,” Ms. Kavanagh said. “I don’t see why they don’t just make the switch.” To that, com­pa­nies say the switch would be too costly.

The renewed debate, which has brought atten­tion to the arcane world of addi­tive reg­u­la­tion, comes as con­sumers show increas­ing inter­est in food ingre­di­ents and have new tools to learn about them. Walmart’s app, for instance, allows access to lists of ingre­di­ents in foods in its stores.

Bromi­nated veg­etable oil con­tains bromine, the ele­ment found in bromi­nated flame retar­dants, used in things like uphol­stered fur­ni­ture and children’s prod­ucts. Research has found bromi­nate flame retar­dants build­ing up in the body and breast milk, and ani­mal and some human stud­ies have linked them to neu­ro­log­i­cal impair­ment, reduced fer­til­ity, changes in thy­roid hor­mones and puberty at an ear­lier age.

Lim­ited stud­ies of the effects of bromi­nated veg­etable oil in ani­mals and in humans found buildups of bromine in fatty tis­sues. Rats that ingested large quan­ti­ties of the sub­stance in their diets devel­oped heart lesions.

Its use in foods dates to the 1930s, well before Con­gress amended the Food, Drug and Cos­metic Act to add reg­u­la­tion of new food addi­tives to the respon­si­bil­i­ties of the Food and Drug Admin­is­tra­tion. But Con­gress exempted two groups of addi­tives, those already sanc­tioned by the F.D.A. or the Depart­ment of Agri­cul­ture, or those experts deemed “gen­er­ally rec­og­nized as safe.”

The sec­ond exemp­tion cre­ated what Tom Nelt­ner, direc­tor of the Pew Char­i­ta­ble Trusts’ food addi­tives project, a three-year inves­ti­ga­tion into how food addi­tives are reg­u­lated, calls “the loop­hole that swal­lowed the law.” A com­pany can cre­ate a new addi­tive, pub­lish safety data about it on its Web site and pay a law firm or con­sult­ing firm to vet it to estab­lish it as “gen­er­ally rec­og­nized as safe” — with­out ever noti­fy­ing the F.D.A., Mr. Nelt­ner said.

About 10,000 chem­i­cals are allowed to be added to foods, about 3,000 of which have never been reviewed for safety by the F.D.A., accord­ing to Pew’s research. Of those, about 1,000 never come before the F.D.A. unless some­one has a prob­lem with them; they are declared safe by a com­pany and its hand­picked advisers.

I worked on the indus­trial and con­sumer prod­ucts side of things in the past, and if you take a new chem­i­cal and put it into, say, a ten­nis racket, you have to notify the E.P.A. before you put it in,” Mr. Nelt­ner said, refer­ring to the Envi­ron­men­tal Pro­tec­tion Agency. “But if you put it into food and can doc­u­ment it as rec­og­nized as safe by some­one expert, you don’t have to tell the F.D.A.”

Michael R. Tay­lor, deputy com­mis­sioner for food and vet­eri­nary med­i­cine at the agency, said: “From our stand­point, we do need to look at whether this regime estab­lished by Con­gress almost 60 years ago gives us the infor­ma­tion we need. It would be desir­able for F.D.A. to have more infor­ma­tion on prod­ucts being added to food.”

The F.D.A. is aware of the con­tro­versy sur­round­ing bromi­nated veg­etable oil. It took the ingre­di­ent off its list of sub­stances “gen­er­ally rec­og­nized as safe” in 1970, after the Fla­vor and Extract Man­u­fac­tur­ers Asso­ci­a­tion revoked its approval of it. The group’s expert panel is the pri­mary body for eval­u­at­ing the safety of fla­vor­ing sub­stances added to food; if it rules some­thing is “gen­er­ally rec­og­nized as safe,” the F.D.A. goes along.

John Hal­li­gan, senior adviser and gen­eral coun­sel to the orga­ni­za­tion, said that dur­ing the late 1960s and early 1970s, the expert panel was review­ing many older addi­tives that had been grand­fa­thered into “gen­er­ally rec­og­nized as safe” sta­tus when the fed­eral law was changed.

They came to B.V.O. and there had been some new stud­ies done which weren’t defin­i­tive,” he said. “The panel looked at data and said it doesn’t look like we have an ade­quate data­base here to con­clude this sub­stance is gen­er­ally rec­og­nized as safe, so they revoked its status.”

Sub­se­quently, Patri­cia El-Hinnawy, a spokes­woman for the F.D.A, wrote in an e-mail, the agency asked the asso­ci­a­tion to do stud­ies on bromi­nated veg­etable oil in mice, rats, dogs and pigs. She said that the orga­ni­za­tion made “sev­eral sub­mis­sions of safety data” to the F.D.A. while those stud­ies were going on, roughly from 1971 to 1974.

F.D.A. deter­mined that the total­ity of evi­dence sup­ported the safe use of B.V.O. in fruit-flavored bev­er­ages up to 15 parts per mil­lion,” Ms. El-Hinnawy wrote.

That rul­ing, made in 1977, was sup­posed to be interim, pend­ing more stud­ies, but 35 years later it is unchanged. “Any change in the interim sta­tus of B.V.O. would require an expen­di­ture of F.D.A.’s lim­ited resources, which is not a pub­lic health pro­tec­tion pri­or­ity for the agency at this time,” Ms. El-Hinnawy wrote.

Mean­while, no fur­ther test­ing has been done. While most peo­ple have lim­ited expo­sure to bromi­nated veg­etable oil, an exten­sive arti­cle about it by Envi­ron­men­tal Health News that ran in Sci­en­tific Amer­i­can last year found that video gamers and oth­ers who binge on sodas and other drinks con­tain­ing the ingre­di­ent expe­ri­ence skin lesions, nerve dis­or­ders and mem­ory loss.

Michael F. Jacob­son, co-founder and exec­u­tive direc­tor of the Cen­ter for Sci­ence in the Pub­lic Inter­est, said some stud­ies show that B.V.O. col­lects in fatty tis­sues, rais­ing ques­tions about what its effect might be dur­ing weight loss. Dr. Jacob­son, who looked into the research on bromi­nated veg­etable oil after being asked about it by The New York Times, con­cluded, “The test­ing of B.V.O. is abysmal.”

He said the longest stud­ies of the ingre­di­ent he could find cov­ered only four months, while most food addi­tives are usu­ally tested for two years, mak­ing it impos­si­ble to estab­lish a safe level of con­sump­tion.

Learn about some options for alter­na­tive sports drinks here!


Arti­cle By STEPHANIE STROM of The New York Times

App Thursday: Meal Snap Calorie Counting Magic

Descrip­tion
Meal Snap lets you take pic­tures of the meals you eat, and then mag­i­cally tells you what food was in your meal. Oh yeah, we give you a rough esti­mate of the calo­ries you ate too. Food track­ing has never been easier.

How Meal Snap Works:
1. Snap a photo of your meal.
2. Add a descrip­tive cap­tion, if you are so inclined.
3. Let the sys­tem auto-magically detect the nutri­tional break­down.
4. Keep track of your meals & progress over time.


Cost
$2.99

Com­pata­bil­ity
iPhone
iPad
iPod Touch
Requires iOS 4.3 or later.

Learn more →

A December to Remember

Check out the blog daily for health arti­cles, moti­va­tion tips, fit­ness tools, and nutri­tion advice… and leave com­ments! We get lonely when we don’t hear from you!

Today’s arti­cle is from Kristin Kirk­patrick, a reg­is­tered dietit­ian and well­ness man­ager for The Cleve­land Clinic Well­ness Insti­tute, and pro­vides some moti­va­tion for food journals.

BC4C Log Book

Here are few per­spec­tives on why food diaries are impor­tant (and effective):

Account­abil­ity: Writ­ing every­thing down and see­ing your daily intake increases your per­cep­tion of how much you actu­ally eat.

Makes you stop before you chomp: The extra help­ing of ranch dress­ing in your salad, the candy bar you picked up when you got gas for your car, even the sec­ond drink you had at din­ner. They could all add up to another 150–650 extra calo­ries through­out the day, yet we tend to for­get about these lit­tle food extras and instead focus on our main meals. When it comes to food, even a lit­tle adds up.

Helps to truly por­tion out your foods: When indi­vid­u­als are asked to keep a food diary, they often must mea­sure all their food for the most accu­rate assess­ment. I find that many peo­ple mea­sure food based on the bowl or plate the food is eaten on. For exam­ple, some­one may say they have a “medium bowl of cereal” in the morn­ing when in fact, after mea­sure­ment, it is deter­mined they actu­ally have a very large serv­ing. Once indi­vid­u­als use more accu­rate meth­ods of mea­sure­ment, they have a bet­ter under­stand­ing of their over­all por­tion distortion.

Ties in the con­nec­tions to stress, emo­tion, tim­ing and loca­tion: I often ask my clients to jot down not only their food choices and amounts but also the time of day, loca­tion and emo­tional level dur­ing their meal or snack. This can help peo­ple assess how stress may be con­trol­ling their food choices. For exam­ple, a client of mine real­ized that she con­sumed large amounts of choco­late and fried foods after inter­ac­tions with one of her fam­ily mem­bers. The fam­ily mem­ber was clearly a trig­ger to unhealthy eat­ing but only after see­ing the con­nec­tion on paper did my client real­ize this. Another client real­ized he was going six or seven hours in between meals and would gorge because he was so hun­gry. Many clients are shocked that dur­ing the entire day, not one meal was con­sumed at a table but rather on the couch in front of the TV or in the car. One of my clients real­ized after she com­pleted her food diary that she ate all her meals stand­ing up and because she was not focus­ing on her food but rather every­thing else around her, she ate much more than intended.

Wanna know more? Read the full article →

Try Black Rice in the Mornings

Black rice is a refresh­ing change to the daily oat­meal dreariness!

Try Adding

  • Honey
  • Yogurt
  • Raisins
  • Almonds or Walnuts
  • Cut up Apples

Bonus Nutri­tion
New research shows that black rice packs a big­ger antiox­i­dant punch even than blue­ber­ries, which have long been cel­e­brated as antiox­i­dant pow­er­houses.  And that’s not the only advan­tage of the little-known grain.  “Just a spoon­ful of black rice bran con­tains more health pro­mot­ing antho­cyanin antiox­i­dants than are found in a spoon­ful of blue­ber­ries, but with less sugar and more fiber and vit­a­min E antiox­i­dants,” researcher Dr. Zhimin Xu, asso­ciate pro­fes­sor of food sci­ence at Louisiana State Uni­ver­sity Agri­cul­tural Cen­ter in Baton Rouge, said in a writ­ten state­ment.

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