The Cure for Post Holiday Cravings

With the start of 2006, it is finally time to begin your diet. But after an excess of holiday decadence, ask yourself: how did you handle your holiday cravings? My answer is always the same: “this year will be different”, but by the time I was confronted by that feast full of sugar laden goodies (a tradition in my family), I came out as stuffed as the turkey I should have eaten. But at least I am not alone. Research by the University of California found sweets, desserts, soft drinks and alcoholic beverages account for nearly 25 percent of all calories consumed by Americans, while fruits and vegetables made up only 10 percent.

For many us, it seems that even once the holidays have gone, our cravings seem to linger. But before you consult a twelve step program, you might take a look at your diet. Research findings in the last four decades suggest nutrients found in unprocessed fruits and vegetables play a critical role in controlling addictive behavior. With fast food nearly everywhere you turn, these addictions can wreck havoc on your diet. But some experts say dramatic differences can be realized through proper vitamin supplementation. Read on to learn why you should take your vitamins.

Food for thought:

Throughout the development of the brain, nutrition plays a key role in behavior. Statistics suggest that high numbers of children stricken with ADHD and other behavioral disorders are deficient in essential fatty acids. In a study conducted at Purdue University researchers found that boys with low blood levels of Omega-3 fatty acids have a greater frequency of Attention Deficit Disorder ADHD. Studies also show that lower levels of essential fatty acids can result in problems with learning, behavior, temper, sleep, and immune function.

In adults, imbalances in brain chemistry are a major factor in compulsive behaviors which lead to addiction. Why? “Vitamin deficiency is always a concern with brain dysfunction, and the risk of deficiency increases as mental disorder increases.” Says Dr. Janet Gilchrest, a nutritionist with the U.S.D.A. agricultural research service.

According to Gilchrist, depression, stress, and addiction—such as cravings you may experience for alcohol, drugs or food– are influenced by certain amino acids found in food. So “while some foods set off hunger impulses in the brain. Others act to balance behavior” she said.

Cravings following a meal are affected by carbohydrates consumed with the protein. Carbohydrates stimulate the production of serotonin, a neurotransmitter responsible for calming the brain. The more carbohydrates in a meal, the more lethargic you become—which explains the crash in energy you might experience after eating a candy bar.

By contrast, the brain instantly perks up when fed protein rich meat and dairy products high in tyrosine, an amino acids which influences adrenaline. The importance of combining both is to provide a steady source of energy, while calming impulses which may cause addiction.

But with most processed food devoid of essential nutrients, our cravings come as no surprise. A prime culprit: refined sugar. Researchers at the annual Society for Neuroscience meeting in San Diego, California, reported that rats and mice raised on the rodent equivalent of junk food struggled to find their way around a maze, regularly binged and took longer to remember solutions to problems they had already solved.

To quell your cravings, Gilchrist recommends complex carbs and proteins that digest slowly and are unlikely to cause a rapid spike in energy. A traditional example come turkey time, would be a several slices of turkey and a serving of cranberry sauce. By balancing a larger amount of protein with a smaller portion of carbs, the effect is a more gradual release of energy, as well as a prolonged feeling of fullness.

Still, for most of us, it is difficult to get these nutrients from diet alone. But luckily dramatic improvements can be had simply from taking your vitamins. “More so than any organ in the body, the brain adapts quickly to changes in nutrition said Dr. Gary Farr, author of “Understanding the Body. “Natural vitamins and minerals are fast becoming a primary treatment for behavioral disorders like addiction, depression, and chronic anxiety”

Paying attention to the foods necessary to receive complete balance would be a headache in itself. So to keep your cravings under control, here are a few recommendations to supplement your holiday day feast:

1. Phenylalanine: L-phenylalanine is an essential amino acid, meaning it must be obtained through diet. L-phenylalanine increases mental alertness and inhibits appetite. Commonly used as an additive to treat alcohol and drug addiction, it has also been shown to cause sexual arousal in some users. L-phenylalanine can be obtained over the counter, and is safe to consume at levels between 500-1500 milligrams a day.

2. Tyrosine: A non essential amino acid, Tyrosine plays an important role in controlling metabolic rate, skin health, mental health, and growth rate. Commonly used as a treatment for depression, Tyrosine has been shown to increase mental alertness and performance. Also used as an appetite suppressant, Tyrosine is recommended at doses between 500-1000 milligrams a day.

3. Vitamin-B12: Good for your heart and your smile, Vitamin B12 is used as a remedy for both high blood pressure and depression. A study published in the journal of BMC Psychiatry measured vitamin B12 levels in 115 drug addicts with major depressive disorder. At the end of the study, participants were grouped according to treatment success. Those who improved the most had higher vitamin B12 levels. Vitamin B12 is best consumed between 1000-2000 milligrams per day.

4. Melatonin: Melatonin is a chemical produced by the brain to help regulate sleep cycles. In addition to being a remedy for insomnia, Melatonin has been reported strengthen the immune system, and reduce free radicals in the body. Melatonin is most effect taken in doses from 1-2 milligrams right before bed time.

Chris Kelly is a NASM Certified Fitness Trainer, nutritionist, and editor of the Spotter, a webzine focusing on healthy living in major cities. For more articles and live support from members and experts, check out http://www.thespotter.net (yes, it is free).

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