The Brain's Response to Food

Everyone responds differently to food and hunger.  Even a single individual will have times when they are better able to have willpower over unhealthy food or overeating, and other times when they cannot stop themselves.  New research in the Journal of the American Dietetic Association gives us a little more insight into why this might be the case.  Here is an article on the Brain's response to food by Matt McMillen of WebMD Health News.

Willpower alone usually is not enough for lasting weight loss; instead, to counter obesity some experts now recommend focusing on the ways in which the brain responds to food rather than solely on personal choice.

In a paper published in the August issue of the Journal of the American Dietetic Association, dietitians at Rush University Medical Center in Chicago conclude that "practitioners should more heavily focus on helping patients overcome the brain-based processes" that make dieting so difficult.

This, the researchers say, is especially important because the brains of at least some obese and overweight people may be hardwired to overeat.

Such an approach to weight loss may be more successful over the long term, and it may also help counter the stigma that overweight people often feel when unable to control their urge to eat.

"Even highly motivated and nutritionally informed patients struggle to refrain from highly palatable foods that are high in sugar, salt, and unhealthy fats," study researcher Brad Appelhans, PhD, a clinical phycologist and obesity researcher at Rush University Medical Center, says in a news release.

Brain's Response to Food
In the paper, the researchers present three brain processes that are associated with both overeating and obesity:  food reward, inhibitory control, and time discounting.

Food reward, which includes both the pleasure of eating and the motivation to eat, has been linked to the same brain processes that control our urges for sex, gambling, and substance use.  People with a greater reward sensitivity will likely have stronger food cravings, particularly for fatty and sweet foods, the researchers write.

Inhibitory control, or the ability to eat in moderation, is influenced by the part of the brain strongly associated with self-control and planning, the researchers write.

Time discounting is the tendency to prefer short-term rewards over long-term rewards.  In the case of obesity, it amounts to choosing the immediate pleasure of eating tasty foods as opposed to the health benefits of abstaining.

These three brain processes, when coupled with an environment in which highly tempting high-calorie, low-nutrition foods are readily available, contribute to overweight and obesity.  Understanding those processes and controlling such environments, the researchers conclude, may contribute more to successful and sustained weight loss than focusing solely on personal choice.

They recommend the following strategies:

• Eliminate high-fat foods from your home and your workplace
• Stick to a shopping list of healthy foods when at the supermarket, or shop online so you don't have to confront tempting foods
• Reduce stress, a frequent trigger of overeating
• Stay away from all-you-can-eat buffets and restaurants that promote overindulgence.

Focus on short-term goals, especially at the beginning of a weight loss program.

WHAT'S FOR LUNCH?

We all get tired of the boring but easy to prepare cold sandwich day after day for lunch, and that is probably the biggest reason why so many people end up eating out for lunch.  By shaking up your sandwich ingredients and adding a little heat, you can make much more than a boring sandwich.

Bread
One of the best ways to add some interest is to use something other than sliced bread.  My favorite is a whole grain tortilla, but a whole grain pita, lavash, or hoagie roll can also be good options.

Spreads
If you go-to is yellow mustard or mayo, you have so many great options to add flavor, texture and color to your "sandwich".  Avocado is my favorite spread, while it does have a higher level of fat than mustard, it is healthy fat and it adds significant nutrients to your diet where may and mustard fall short.  Fat-free re-fried black or pinto beans mixed with a little salsa also make a delicious spread or filling.  Hummus, olive tapenad, or even a strongly flavored light cream cheese will all make delicious spreads.

Filling
I know that turkey, ham, roast beef and American cheese are the most traditional fillings, however even tradition can be exciting when you up the quality.  Instead of going to the refrigerated lunch meat case at your market, check to see if they have in-house roasted meats at the deli counter.  You can avoid a great deal of preservatives by purchasing the in-house meats and you usually get a lot more flavor.  I am particularly fond of the in-house Herb Roasted Turkey breast and Pepper-crusted roast beef at Whole Foods.  Not only is the flavor outstanding, but they started with a "no antibiotic, no hormone, vegetarian-diet" product.  The deli is also a great place to get your cheese.  They have a large variety and you can ask for your cheese to be sliced thin.  The pre-sliced cheeses are far too thick and add an unnecessary amount of fat and calories.  You get the same amount of flavor from a much thinner slice.  There are other great fillings like leftover sliced fajita meat, leftover roasted chicken, tuna, a chicken or tuna salad made using light mayo or even non-fat Greek yogurt instead.  Roasted vegetables or even a variety of raw vegetables also make a delicious filling for your "sandwich".

Toppings
The toppings are your chance to really increase the nutritional value of "sandwich" while also adding flavor, color, and texture.  Lettuce, tomatoes, onions, pickles are all pretty obvious, however don't forget great choices like cucumber slices, red pepper slices, avocado slices (if you did not use it as a spread), banana peppers, pickled jalapenos, mushrooms (fresh or sauteed), sprouts and other greens like kale or chard.  One of my favorite toppings is a fresh pico de gallo, as it adds veggies as well as some spice.

Bring on the Heat
The best way, in my opinion, to elevate a "sandwich" is to add some heat before serving.  After you add your spread and fillings, pop it into a toaster oven, sandwich press, or even under the broiler for a few minutes to get everything nice and toasty and melted.  There is a reason that sandwich places like Quiznos and Fire House have done so well - a large variety of fillings/toppings and a warm sandwich.  By making your "sandwich" at home, you can use a large variety of fillings/toppings, have a warm sandwich, and most importantly choose high quality ingredients.

Don't forget to fill the rest of the space on your lunch plate with fresh fruits and vegetables.  That adds tons of  nutrients and makes you feel full for much less calories than a bag of fried potato or corn chips.

Here's to fresh, fast, and fantastic food!