Wine is good for you! Wine can have some supportive positives in regards to weight loss and weight manageability.
First, it is important to know that wine has a sugar rating system and it is really good to know the sugar rating system in order to be able to know what you are drinking. When the Atkins diet first came out, Dr. Atkins did not include carbohydrates for wine intake or hard liquor such as vodka, rum, and gin. All of these hard liquors have no sugar content. Later, Dr. Atkins actually did add in carbohydrates for alcohol consumption into his diet. Identifying carbohydrates of course, is different from calories, and so if you are a calorie counter, drinking alcohol will skew your calories for the day whereas wine and hard liquor carbohydrate numbers is different.
Beer, is a totally different animal, because beer is made from hops, barley, wheat, and contains yeast. As such, beer is just like drinking sugar.
There was actually a study done that showed that middle and older aged woman who drank wine moderately everyday gained less weight overtime and were less likely to become obese! The thought is, with this research results, that moderate drinkers actually take in fewer calories than from other sources.
There is a huge difference between drinking dry red or white wine and drinking cocktails. Most cocktails are made with simple sugar (sugar dissolved in water), not to mention, can be made with fruit drinks which are high in sugar and liqueurs, which are extremely high in sugar. So, not all alcohols are created equal. Just like eating high fat foods, drinks loaded with carbohydrates increases blood sugar, which is then quickly followed by a crash that leaves you starving.
Just a simple rum and coke is packed with sugar! If you do decide to have a mixed drink, make sure the mix is a diet pop, so; diet ginger ale, diet coke, diet pepsi, diet sprite, and lime (no carbs), for an added flavour to your rum and coke, don’t forget. It is also important to use a spritzer like carbonated water or carbonated flavoured water, as opposed to tonic water (tastes divine but is high in carbs). There is also a low carbohydrate beer as a good alternative, such as Corona Premier.
When the Atkins diet first listed wine, it advised to choose dry white or dry red as they are the lowest/have zero carbs to them. However, researching the driest wines today, Pinot Grigio comes in at 2.5g and Cabernet Sauvignon comes in at 3.8g per 5oz glass. But get this!
According to a study done at Oregon University in the US, red wine can help burn fat when consumed in moderation. When red wine was consumed, new fat cells in the liver were prevented from forming. A study published in The American Journal of Clinical Nutrition in January 2003, compared energy expenditure induced by four different meals rich in either carbohydrates, fats, proteins or alcohol. Researchers found that the alcohol-rich meal increased diet-induced thermogenesis; the calories burned by digesting and metabolizing food; by 27 percent; the runner-up was protein, generating a 17 percent increase in thermogenesis.
An article in the Science of Weight Loss by Sunny Sea Gold quotes the author of The Hunger Fix, Pamela Peeke, in which she adds dark beer and wine together as the same. She writes that how you metabolize alcohol has no differential, that both dark beer and wine should be your go to drink. She says that beer makes you feel fuller longer. I think that’s crazy. She must be basing all of this on calories not on carbohydrates.
Basically the goal is to choose alcoholic beverages low in carbohydrates and luckily red wine is an antioxidant and helps with thermogenesis and aids in your weight loss diet plan.
Eggs! Glorious Eggs!
Diets have changed radically over the last 50 years, and coincidentally so has the heart disease epidemic. So, it was really easy to make a correlation between the shift away from diets consisting predominantly of being plant based, to that of being animal based. Apparently 50 years ago the diet on average, consisted of grains, beans, peas, nuts, potatoes, vegetables, and fruit and transitioned by the 1940’s to that of meat, fish, poultry, eggs, and dairy products. Thus there was a crusade against heart disease by the late 1940’s implicating cholesterol as the culprit. The blame was on cholesterol laden foods such as meat and eggs mostly. By the 1990’s it was identified that mono unsaturated fats lower LDL cholesterol and raised HDL. The irony is the principle fat in red meat, eggs, and bacon is not saturated fat. However, the very same unsaturated fat is in olive oil.
In 1958 there was a book published called “This Slimming Business” in which the author noted that the treatment for obesity was in the carbohydrate restricted diet. Avoiding the calories of bread and potatoes, you could still eat meat, cheese, and eggs, increasing portion sizes as long as you don’t have bread, potatoes, or pasta. Obesity was determined by this author that the extra fat being consumed at that time was what was being mixed together in cakes and biscuits and ice cream and the author suggested “if you remove the carbohydrates obesity will no longer be an issue.”.
So, by the 1980’s the idea of having a meat, egg, and cheese diet was presented as being unappetizing and couldn’t possibly satisfy the desire for food if the diet doesn’t allow for starches, flour, sugar, and beer.
Unfortunately, the notion that obesity has to do with carbohydrate intake was overridden with the belief that it is actually the dietary fat consumed that is responsible for obesity and new diets were presented to the public that targeted fat alone, restricting butter, oils, meat, eggs, and dairy products.
The average American diet of today includes 140-150 pounds of sugar and high fructose corn syrup intake each year, 200 pounds of flour and grain, 130 pounds of potatoes, and 27 pounds of corn. Gary Taubes book Good Calories, Bad Calories suggests that it would be very interesting to create a study to see if the consumption of these carbohydrates in the average American diet causes weight gain and chronic disease.
He suggests that it would be very interesting to pit this average American diet against a diet containing mostly meat, fish, fowl, eggs, and cheese, and leafy green vegetables in order to be able to determine once and for all if a diet high in fat, saturated fat and calorie dense foods (as conventional wisdom of the medical community suggests) actually causes heart disease, obesity, and diabetes.
Essentially we are talking about the Keto diet. A main stay of the Keto diet that I have embraced is eating essentially that, eggs, cheese, and meat. I have cut out milk but I do drink cream. I am always on the look out for new ways to create delicious recipes for all of the above.
So the other day when I was at Walmart I came across something called ‘Ggglets’. Little silicone cups to put an egg in to cook. I love poached eggs and this seems to be a combination between poaching an egg and boiling an egg. If you don’t like peeling eggs then this might be an interesting way to have an alternative. I find it was easier to get the egg out of the little silicone cup than it has been at times to get the egg out of the poaching cup. It also provides another way to make an individual omelette (if you screw the lid on correctly). I think that as a quick and easy source of egg making it is a bit more time consuming. It is an unconventional, good for a bit of kitchen fun, will go in a drawer and not be used often kitchen gadget.
People today are working more and longer hours. As such, people are spending more time at work then being at home, compared to working the 9 to 5 of the 1980’s days. Generally, these days, people work not only longer than 9-5 but are working 6-7 days a week and are so “plugged in”, that work can take place anywhere at anytime.
This presents unique food challenges, because if you are always on the go not only are you being inundated by outside food influencers, food cues, and just plain stress. It is so easy to think and feel like you are actually doing physical labour, when the truth is ,you might just be sitting at a computer. Because you are taxing your brain, it feels like a work out. It is so easy to confuse this type of stress with physical stress. This is actually really just emotional stress.
The day can be filled with anxiety, disappointment, frustration, and that can just be happening when you are pulling into the parking lot and trying to find a parking space! Never mind having a boss that is a micro manager who looks over your shoulder constantly.
There are actually, two types of stress. Eustress and distress. Eustress, or positive stress, has the following characteristics:
Motivates, focuses energy.
Is perceived as within our coping abilities.
Still stress though!
On the other hand, Distress, or negative stress, has the following characteristics:
Causes anxiety or concern.
Can be short- or long-term.
Is perceived as outside of our coping abilities.
Can lead to mental and physical problems.
We under plan in regards to the amount of stress that we are going to come across during our day. It is so easy to stop in at a fast food place, have someone stop in at a fast food place for you, go to a vending machine, or nibble somebodies candies from the bowl on their desk.
Right outside my office door there is a coffee bistro and not only does it smell DELICIOUS but the woman that runs it puts out free treats! Cutting up brownies and cake and cookies in a bowl and placing on the counter as a promotion to buy her food. Which is way too easy to grab when I am on your way to the washroom…It is important to have a plan and stick to it during your workday!
So talking about Jennifer Hudson, apparently she loves enormous, oversized purses, probably because she travels a lot. So, in order to help Jennifer to stop struggling with all of the temptations of room service and airport goodies and all of that free food that famous people seem to get in the green room, something had to be done!
So, her food coach (Liz Josefsberg) suggested that her purse was actually her travelling home environment and as such she needed to prepare that oversized purse as a lunch bag. Stalking it with water, almonds, gum, banana, cheeses, and single servings of food such as popcorn, and nutrition bars. All she had to do was reach down into her purse to grab a snack or drink whenever stressed, and as such she could relax, not having to think twice about making a decision of what to eat when at work.
I must admit, that I have a picnic bag which I got from Chapters that I take to work with me everyday, and in it I have my water, my diet pop, and I have my hard boiled eggs. Sometimes I add cheese, and sometimes I add my leftovers from my food from the night before. Every single morning I pack it, that is my routine, no matter what.
Every weekend, I make sure I have a bowl full of hard boiled eggs in my fridge to pick from and when I grocery shop every Saturday, I buy a large selection of cheese so that I know I have some good eats all week long.
The one thing that I have found to be a really great taste sensation is the flavour of lime, whereas I used to use condiments, I have a tendency now just to add freshly squeezed lemon or lime. Also, it works really well to flavour cold and hot drinks. Squeezing lemon on fish really adds a punch of taste, baking it in roasted chicken, also provides a great taste sensation, adding either lemons or lime to pop or alcoholic drinks really gives them a freshness without the sugar.
It is thought that lemon and water actually helps with weight loss. The idea is, that lemon or lime flushes out toxins. It is also thought that the addition of lemon or lime to your fluids, cuts your appetite and blocks bad absorption. The goal is actually to not only add the juice of the lemon or lime, but to add the rind as well. Lemon and lime is a great source of vitamin C and they have something called pollyphenel, which are micronutrients with antioxidant properties. They also contain pectins which is a fibre that can lower LDL and has anti-inflammatory benefits, this comes from the flesh of the fruit.
Most importantly lemons and limes have zero carbohydrates. Anytime when I add the lemon or lime to my drink I like to squeeze in the juice and throw in the slice and then I like to chew on the flesh of the fruit when I pull it out of my drink.
There is no proof that adding lemon or lime to your water actually helps you lose weight. It does however create a taste to your water so that it might actually propel you to drink more, stay hydrated and reduce thirst which can trigger food cravings. It is good to remember that when you are dehydrated the dehydration slows down your metabolism, which can lead to weight gain.
Some other benefits of drinking water is in the treating of kidney stones! Kidney stones are created from calcium build in the urine. Lemons contain citrate which is used to prevent the formation of kidney stones. Drinking more lemon water increases the citrate in the urine and helps prevent stones from forming. Lemon water can also relieve constipation.
I personally love lemon water! I used to want to be a lemon ginger tea girl, but I found that no matter what I did; lemon ginger tea, lemon tea, ginger tea, I would vomit after! So now I stick to cold lemon drinks and for some reason I am just fine. Now I will say, I have not noticed any difference due to the lemon HOWEVER I am more enticed to drink the water when it is flavoured. When I am on pure water I will drink a little over 1 liter. When I drink flavoured water I can drink double! And water is great! My skin is clear, everything works efficiently (no constipation), and I get so busy with drinking water that I forget if I’m hungry or I’m so full of fluid it doesn't matter.
Bottom lining it, water is good for you! And if you are hoping it will help you lose weight, it will, maybe it’s more in an effect rather than cause way, but it still works!
Jennifer Hudson’s Weight Loss Journey
Jennifer Hudson, American singer and actress has been a celebrity figure that has struggled with her weight. Her weight has been an issue over the time she has been featured in the media, as she has grown as a celebrity. What I think is really interesting is that Jennifer not only had many past diet attempts from which she learned a lot, yet failed. In her last attempt, she also hit a plateau that she just couldn't get past. This plateau couldn’t get passed, even with all of the weight loss she had achieved, through weight watchers. In order to be able to get past the plateau she actually needed to call in a weight loss expert in order to work with her. The goal was; first, for Jennifer to trust the process of the weight loss expert beyond the process of weight watchers, and to focus on awareness of her food habits and planning ahead for food choices.
The biggest thing that I noted was that the basis of her change of direction in weight loss was that her added weight loss support person told her that she could eat all of her favourite foods, such as pizza which actually really goes against everything that we have been talking about in regards to carb intake. So the suggestion was to make a habit of eating a huge salad before grabbing a slice of pizza. The idea of this was that the salad fills you up, minimizing your need to eat more than 1 or 2 slices of pizza. Hudson states “one piece of pizza never made anyone gain weight, it’s all the pieces that usually come after it.” Hog wash, I say!”
What I do agree with, is how it was that through her process it involved family. The more people that were on the team, the more support that there would be. So as it was, Jennifer started to lose weight this endeavour, expanded to her extended family across the country. So basically this was a big media endeavour which included 70 ‘family’ members losing over 2000 pounds. So, this was not an individual endeavour. It wasn’t even an individual endeavour for the weight loss program of Weight Watchers. Weight Watchers might have been a media endeavour, but a family support system is a personal endeavour.
Hudson suggests that trying to make changes as a family made it a lot easier and more fun. Basically, the family members were encouraging one another in order for Jennifer to attain her goals.
Anytime when a person is involved in an addiction, be it food or otherwise, one of the changes that has to happen is to do with the company you keep. There is an old saying that goes something like, ‘if you want to fly with the eagles you can’t walk around with the turkeys’, or something like that, anyways. Bottom lining it, you have to have people around you that you want to be like.
I have seen (way smaller, half the size) pizza slice. Eating salad ‘as much as your stomach can hold’ before eating the one or two slices of pizza does not make any ‘carb’ sense.
The next thing Jennifer learned is how to make her own pizza, but she never says how it is she makes the pizza or what the ingredients are. Which I find interesting.
Personally I think she makes keto pizza. What up Jennifer?
A great way to minimize calorie intake and carbohydrate intake is to use artificial sweeteners. Artificial sweeteners trigger the cephalic stage of insulin secretion. Artificial sweeteners can help better prepare the body for absorbing nutrients. Artificial sweeteners do not change our drive to eat sugar.
I used to hate the taste of artificial sweeteners and I wasn’t able to manage drinking artificially sweetened pop. It took me a long time to get used to the taste, but then again, I used to have to have 2 tbsp of sugar in my coffee in order to be able to stand the taste of coffee.
When I started to have trouble with my weight, what I did was I wean myself off of the sugar in my coffee by lessening the amount I would pt in it over a period of time. It actually helped my process to have people around me that didn’t put sugar in their coffee, so for them it was normal. It did’t take me very long to get out of the habit of putting in those two tbsp and after a period of time, drinking coffee without sugar, came my new normal. Even the thought of adding sugar to my coffee now, is just a disgusting thought.
I love pop, especially coke or pepsi. I would drink a couple every day, but once I started to not be able to manage my weight gain I started to look for food choices that could be easy transitions from high sugar intake to no sugar intake. The most obvious was to change my choice of sweetened pop, so I bit the bullet and started buying sugar free. This does go to show that you can change your taste buds, and now, I don't even taste the artificially sweetened pop as anything different than just pop.
I have heard that artificial sweeteners interfere with our ability to regulate how much we eat and that it could actually trigger more hunger and therefore more weight gain. There was a study done in which two groups of rats were fed sweet flavoured fluids for ten days. One group got the sugar sweetened, while the other group of rats got the saccharin. At the end of the ten days both groups of rats got a chocolate flavoured reward and their regular food. Both groups ate the same amount of chocolate reward but the rats that received the saccharin ate three times the amount of regular food.
There has been no support to this type of overeating in studies done of human participants.
The other thing that I have really heard a lot of, which did stop me for a time using artificial sweeteners, was to do with the media and the questionable link between artificial sweeteners and diseases such as cancer. There have been many, many studies conducted researching if there is actually a link between cancer and the ingestion of artificial sweeteners, but similar to the studies done on increased food intake, there has been no conclusive evidence found.
The main artificial sweeteners are aspartame (Equal), saccharine (Sweet and Low), and sucralose (Splenda). For most of the baking that I do now, if it needs to have a sweetener, I use the Splenda. Splenda works really, really well, and I find that the food tastes just as if I have added sugar.
Lectins and the Leaky Gut
There are some foods which in their natural raw state are actually toxic for the human body. These toxins are called lectins. Lectins have been linked to many ailments such as inflammation, celiac disease, diabetes, and rheumatoid arthritis among many others.
Lectins have also been linked to something called leaky gut syndrome, there are several symptoms of leaky gut syndrome including chronic diarrhea, constipation, gas or bloating, nutritional deficiencies, headaches, brain fog, memory loss and many more such as abdominal discomfort or pain, heart burn, gluten and food intolerance, and muscle cramps.
When your diet is high in processed foods, as well as being low in fibre and nutrients and have high levels of additives, these are also contributors to the symptoms of leaky gut syndrome.
Those that adhere to the paleo diet also avoid vegetables of the nightshade family. These vegetables include tomatoes, eggplant, peppers, and paprika, and also Paleo followers avoid legumes, peanuts and soy. The reason is, that these vegetables contain alkaloids, meaning that they have a natural pesticide. They also contain a toxic compound called saponin. All contribute to leaky gut. It is thought that these are foods to avoid if you have problems with inflammation.
For those that are on the strict paleo diet, all of this has significant meaning. Those that are on the strict version of the diet do not eat dairy, the reason of which, is to avoid antibiotic/resistant bacteria as they are thought to cause food born illnesses. Those that are on the strict paleo diet also avoid wine, alcohol, and coffee.
It is actually recommended that if you are on the paleo diet, 85% of the foods you eat should be strict to the paleo, while 15% of your diet can include items such as cheese, tomatoes, coffee, dairy, and wild rice.
If you are into alternative medicine then you have probably heard of the leaky gut syndrome, but the truth is, it is a controversial discussion topic. It seems that the barriers of the gut are permeable and as such may “leak” into other areas of the body causing inflammation and perhaps a wide range of illnesses not otherwise explained.
Whether you believe in the leaky gut syndrome or you don’t believe in the leaky gut syndrome, it is suggested that if you suffer from any of these symptoms to take a good look at your diet.
Eating healthy is suggested as being the best antidote. I for one am not a follower of the paleo. I like my nightshade vegetables, my coffee and my alcohol. I am not actually sure if the leaky gut syndrome is really something or not, but it is good to think about the fact that there might be foods that lower your guts barriers, and may cause you discomfort, pain and otherwise unexplainable illness. I think that it is important at any rate to pay attention to what you are eating and how you are feeling, because there is a link.
The motivation to eat is complicated. It is based in your past, present and even future. Your past memories and the feelings associated with those memories play a role which impacts the way in which you currently respond to sights, smells, colours and textures of food. Also, what we think about food, which has implications for what we are going to do to respond to our food intake in the future. Our current body state such as hormones, also plays a large role in what and how much you want to eat.
Emotional triggers are a huge driving force. If you don't have these emotional cues figured out then you will be vulnerable to their impact. As they say, 'Eat before you go grocery shopping'. The sights, sounds and smells of food, cues us into wanting to eat. This can be from a picture, a TV commercial, your imagination, or seeing somebody with a food item in their hand. After eating, these food cues loose much of their impact on our emotional state, because the emptiness has been filled for the moment.
The sound of your tummy going off can also be a food cue. We have a tendency to say "Oh, your hungry" the statement of which becomes yet another food cue. When we are deficient in any way, such as thirsty or we haven't been eating the nutrients that we need, another food cue kicks in, internally. The brain says to fill in the gap, but unfortunately sometimes these food cues become confused, and instead of drinking something we try to obtain what we need from an intake of food. The body can't sometimes figure out what we are lacking nutritionally so instead of going for the obvious choice of broccoli, or meat, we aim for the easy choice of food, high in fat, sugar and salt.
The goal is not to suppress the cravings or ignore them, it is to figure out what they are indicators of. It is not about restricting food groups or calories that leads to weight loss. Generally speaking if you are trying to 'white knuckle it' and not eat certain things even though you have longings for them, then what will eventually happen is the binge. It is instead about recognizing that your body has been triggered by a food cue and then figuring out what that is about for you. Then you have to determine is that what you are really needing? Are you truly hungry or have you just experienced a food cue?
When you identify the food cue, then you get to figure out if that craving is what you are really needing right now or not. Perhaps it is a drink of water, or it is the need to eat something and then you get to chose from your healthy regimen. The food is never off limits, it is just asking the question "Is now is the time?" If it is, then go for it. If it isn't, then you can easily take a pass, because you recognize that all you have come across is a food cue.
One of the most interesting projects at the start of the Emotionally Focussed Eating Program is to go through the kitchen cupboards, fridge and freezer, at the start of the transitional food endeavour in order to start to pay attention to what is lurking in the kitchen from previous grocery store visits.
What is lurking, is what is available that helps support unhealthy eating habits. What I have learned is that if I don't pay close attention, I can easily fool myself into eating foods that are not low carb because I am buying foods that are not low in carbs.
Foods in the cupboards, freezer and fridge are foods of my environment. Changing my environment has a huge impact on how I feel about myself. My environment is a trigger that propels how I manage stress, sleep, exercise, hydration, and how much and what I eat. Making sure that my environment is conducive to healthy eating and living habits is way more effective then just having a list of acceptable foods and a menu plan.
Repetitive behaviour is what drives habits, and so changing that repetitive behaviour is what is most important. Creating a new way in which I reach into my cupboards, fridge and freezer supports my weight loss. For example, I used to go to the snack cupboard and head to the fridge for a soda. But now I have water bottles in the fridge that are filled with nice cool water for myself to grab instead, along with a nice stash of cheese and fruit. I no longer head to the snack cupboard because I have changed my environment to support healthy snacking.
Studies support the idea that it is your environment that drives your eating and doing (or lack of doing) habits. The options that you have available to you in regards to easily attainable and edible food choices equals your weight management. If you have unhealthy food options easily within reach, then that is what you will eat, and as a result that is what your resulting weight management will look like.
Alongside this idea is also the routine in which you set up for yourself when you arrive home. For myself, I have made sure that I am keeping myself busy so that I no longer have as much 'down time' available in which to continually snack.
As Dr. Laurie suggests, a change in routine can go a long way in changing your environment. For example, if you arrive home stressed, then it is a lot easier to destress by eating. Taking yourself to the gym first, before arriving home, can change your routine to support new habits of healthy eating.
For myself, when I come home, I make sure that the first thing that I do now is I go to the sink and wash my hands. I have found since I have started this routine I have not had any illness. I then go and change my clothes so that I can relax. Once I do this, I then start to prepare dinner so that I no longer have the need to rush into the kitchen and start to snack before supper.
I have changed my routine and my environment to support new healthy eating and doing habits. In order to create this solid routine, I have had to follow it repeatedly, just like leaving my keys in a dish by the door each time I enter the house. I used to be so frustrated by losing those keys, but after repeatedly memorizing the new behaviour, it is second nature now, and I very rarely ever do anything different then leave those keys in that dish.
Following the new routine repeatedly once I come home, has had several benefits all of which support my new healthy lifestyle and have given me several rewards, one of which has been my new weight management. The repetition has led me from having to remind myself to follow through each time, after a period of time to having to put in way less effort, then after a few short weeks to following through on the new routine with no effort at all.
What are the ways in which you can identify if you are really hungry? Well, there are ways in which to be able to identify what type of hunger you are experiencing and there are different types of hunger. Lets look at the different types of hunger.
1. Real hunger.
Real hunger is when you are actually really physically hungry. Symptoms include a feeling of hunger pangs that come on telling you that you will 'keel over if you don't eat something'. It is really important to be able to think about when you ate last. This will tell you if the feeling is actually because you have not eaten in a fair while. If you haven't eaten in a fair while, then your system is telling you that your brain and body needs energy to keep going.
2. Emotional hunger.
Emotional hunger is when there is a sudden response of hunger pangs based upon emotional food queues. This could be due to the feeling that you are 'empty' and as such you just have the feeling that you need to eat. You can be experiencing signs of hunger such as stomach noises, salivation, thinking about food, but the truth is that this is an emotional feeling state that has been triggered by your emotional imagination. You could have just ate, yet the feeling of emptiness, says that the answer is to eat.
3. Environmental hunger.
Environmental hunger occurs when the feeling that you need to eat, is due to food queues which are triggered due to your environment. This is to do with the sight, smell, or conversations occurring around you that is about food. This gets the 'juices' flowing in regards to your imagination. Signs of the fact that you have been triggered by emotional queues include; stomach noises, salivation, and thinking non stop about about trigger foods. These triggered emotional queues of specific foods can be caused by external queues that say to your brain 'I need to eat because food is plentiful here' but these signs are not to be trusted.
At my workplace there is a restaurant in the entryway of the building. Every time I enter, there are these fabulous smells of carbs in the air. I feel those external queues pulling at me and I can hold them at bay by bringing into my mind the fact that these enticing smells are to do with sugar. I look at the bowl of free cut up brownies and cookie pieces and I say to myself 'not an option, just carbs'. The next thing I know, once I start to concentrate on my work, is that the restaurant is closed and those food choices are now over. Now the temptation is gone and I no longer have to deal with it.
Whether you are experiencing physical, emotional or environmental hunger, you don't have to actually react to these feelings by eating. It is important to be able to identify which hunger it is and then decide what you would like to do about these feelings. You can chose to respond, or not. That means that you have control over these feelings and therefore can decide for yourself the appropriate response. Just because the feeling might be based in physical hunger, it doesn't mean that you have to respond. You can identify the feeling and then just role with it until it subsides. And it will. Then you can chose what and when to eat because you are in control.