All too often children formulate emotional associations with food which extend into adulthood. Some of us might have been coerced as youngsters into consuming every morsel on our plates, while others may have developed fixations on foods which delivered a feeling of comfort in the midst of stressful times. Many times the foods which appeal to us are very closely linked to our ethnic heritages and continue to tempt us when we find ourselves at family gatherings. I am half-Japanese and consequently grew up eating glutinous white rice on a daily basis as a child. When I began omitting this substance from my diet I recall feeling guilty, as though my Japanese ancestors would never forgive me for shunning a staple food.

There is no doubt in my mind that the food associations I had formulated as a child set the stage for aberrant eating. Once I entered my late teens, I developed a pathological relationship with food which was intimately linked with the quest for perfection, and found myself inextricably trapped in guilt when eating calorie dense food items. Over the span of a few short months I developed the classic signs of anorexia nervosa, consuming a paltry amount of calories, taking laxatives and keeping a daily log of calories and fat grams consumed. Yet I was fortunate enough to overcome this disorder within a year.

I have been successful over the past two decades in maintaining a healthy relationship with food. However, there are rare occasions in which I am tempted to indulge in forbidden foods, especially during the last couple of weeks prior to a competition. In an effort to assist others in “staying the course”, I have defined three primary guidelines which have been instrumental in keeping me in line.

1. Food is fuel

A particularly insidious relationship with food is one in which eating is a mostly emotional event. One may stubbornly insist on indulging in cultural comfort foods, rationalizing that they define one’s character. Though it was challenging for me to omit sticky white rice from my diet, it became easier over time. When I allow myself this rare indulgence, my gut will rebel within minutes, thus reinforcing the message that such cultural ties are not worth the gastrointestinal insult which ensues.

Those who are involved in contest prep follow rigid meal plans which place “regular” foods on the banned list. If strong emotional ties to food exist, avoidance of forbidden foods may be a torturous undertaking. However, by regarding food simply as fuel which the body requires for optimal function, the emotional component can be virtually eliminated. I have noticed that when I am less than thrilled about consuming prepped meals consisting of asparagus, green beans, spinach, tilapia, or salmon, I simply remind myself that these foods are considered fuel and that they serve specific purposes. I also pay attention to how my body processes these foods versus how it fails to properly digest prohibited foods.

2. A little planning goes a long way

I can already hear readers grumbling about the arduous ritual of food prep because it invariably occupies a good portion of at least one day of the week. However, prepping meals ahead of time and having them stored in individual storage containers acts as an insurance policy to prevent any dietary transgressions. When I consult patients for weight management I make sure to show them my food cooler and explain to them that I travel with my food on a daily basis. I go to such an extent that I will attend dinner meetings and social events with my food in tow. People will frequently shoot odd glances in my direction, and some may even ask why I would do such a thing. These queries often take place while a calorie-laden dessert is being served and various individuals are lamenting about how said dessert will derail their efforts to shed the excess pounds they have been carrying around. However, I never have to worry about scrambling to find clean food items as long as I remain adequately prepared.

3. Listen to your body

Hunger is a primary biological drive which signals a departure from a balanced physiological state known as homeostasis and which is essential for our survival. This drive is so deeply rooted in our evolutionary history that the main regulator of hunger and satiety, the hypothalamus, is also one of the oldest portions of the brain. There also exists a potent psychosocial component to the hunger drive which may at times supersede the biological element. Thus it is important to differentiate between a pure physiological need for sustenance and a psychological one, especially when the food sources contain little nutritional value.

By tuning into one’s biological need for food and permitting the body’s natural feedback loop which signals satiety, overeating can be avoided. There is some research which has revealed a slight depletion of dopamine receptors in the brain. The very neurotransmitter which is a driving force of hunger and which generates a mild euphoric feeling during meals is hence depleted during binges, and has also been found to be depleted in obese individuals. This engenders a vicious cycle in which one needs more food over time to generate the same feeling of euphoria.

Most people have experienced the physical discomfort which comes with consuming excessive portions of food, but consider what physical symptoms may manifest after such a session:

• Nausea
• Gas
• Heartburn
• Difficulty breathing
• Sleepiness

The most prudent course of action when sitting down to a meal is to remain aware of the body’s response to the foods ingested and to discontinue the activity if there are clear signs of discomfort or pain.

Summary

Though it can be challenging to develop relatively neutral responses to foods which may have in the past evoked feelings of joy, or conversely, revulsion, such neutrality will ensure that the power remains with the individual, and not with the food items.