Disarming the diet demons: how to satisfy your physical and mental hungers - and eat healthfully - includes sample menu - Healthy by Choice

Vegetarian Times, Jan, 1995 by Janet Lepke

DO YOU EVER WONDER why digging your way out of that chocolate chip cookie bag is so difficult when you are on a diet? Or why, after three sensible meals, all you can think about are cupcakes, candy bars and ice cream?

Although those tempting foods appear to be the guilty parties, they actually share the food-choice burden with equally important psychological and social factors. The key to weight loss and maintenance is to address these emotional issues and restructure your eating style accordingly. Look in the mirror and ask yourself why (really) you eat; once you find the answers, you'll be on your way to keeping your hand out of that bag of cookies.

In most cases, eating habits are formed early in life. As a baby, stress--hunger, anger, anxiety, fatigue and even wet diapers--incites a cry that demands attention. If you cry loud enough, your caretaker responds with immediate relief. And while this strategy to stop the crying seems like a pretty good deal (at least to the infant), it sets a precedent for future stress management. As an adult, that bottle proxy is now the brownies, chips, pizza--whatever is handy to temporarily assuage negative feelings. The key word is temporarily; the only thing permanent about these solutions is their upward effect on your weight.

Food placation usually continues after infancy. As a toddler and young child, food rewards and punishments abound in typical households. You know the story: treats for being good, no treats for being bad. The result is today's dieter's dilemma, that twisted relationship with food that renders it both your greatest pleasure and your biggest nemesis.

In adulthood, as in childhood, food assumes many roles: reward, punishment, deprivation, comfort, friend, lover and enemy. Similar to your early years when instant gratification alleviated the hurt, if it's been a bad day, you may resort to the simple solution of eating. The catch-22 is that if it's been a good day, you may also conjure up behavior reinforced in childhood and reward yourself with food. Although many dieters attempt to stave off this vicious cycle with restriction and control, those methods often backfire. Severity and rigidity often lead to frustration and guilt if you "go off" your plan. Your best bet is a relaxed, self-loving attitude, a clear understanding of why you eat and an enthusiastic taste for healthful, low-fat, plant-based foods. But first things first--let's debunk some myths:

Myth: Weight loss is accomplished solely by rigorous food restriction.

Fact: Weight loss and maintenance require changes in your entire lifestyle.

Myth: You must completely give up your favorite desserts to lose weight.

Fact: YOU Can indulge in your sweet, high-fat favorites once in a while, as long as they're just one small part of a generally healthful vegetarian diet.

Myth: Weight loss will guarantee happiness.

Fact: Nothing guarantees happiness. It's in your power to choose happiness now and enjoy the results.

Myth: Weight loss is easy.

Fact: Weight loss is challenging. Like those who have given up cigarettes or alcohol, you must live with food all the time, both in private and social situations. This is the tough part.

To regain control and choose health, the indulgence/denial food power struggle must end.

OFF THE ROLLER COASTER

BEFORE YOU CAN healthfully integrate food into your life as a healing, nourishing source--rather than as reward or punishment--you have to examine your life's pressures and stresses. The following questions may help you get started: What is die problem? With whom am I angry/disappoinled/sad? What can I do to address this problem right now? What do I need to communicate, and to whom? Am I happy with myself right now, and if not, what can I do? What can I do for myself right now to feel better, other than using food?

The answers to these questions often take time, and may require the help of a therapist, registered dietitian (R.D.) and some supportive friends. Writing down your feelings in a journal also can be helpful. The good news is that these initial steps at clarification and self-analysis gradually give you the freedom to make healthier food decisions. Once you understand the role food plays in your life, you can learn to eat from internal, physiological needs, instead of from ongoing psychological ones.

CHOOSE GREAT FOOD

THIS MENTAL HOUSECLEANING may leave you wondering what the actual food has to do with permanent weight loss. But the basic rule still stands: A low-fat, plant-based diet and regular exercise are still the key to weight loss. If you can get to a point where you understand what motivates your eating patterns, you are then free to choose great-tasting, healthful food. Together with managing your emotions, you can reorganize your food life. Grab a plate and get ready, because healthful food can be one of the great experiences in life to celebrate.

Vegetarian nutrition is your path to high-fiber, low-fat and delicious dining experiences. A quick visit to the basic elements of a healthful diet will help you combine veg fare with sensible weight loss. Here are a few basic pointers: