Super Bowl of Cereal

The word “addict” doesn’t usually come to mind when thinking about cereal but the other day a client of mine professed she was one. And it’s not the first time I’ve heard “I’m a cereal addict.”  There are a number of clients I've had report eating more than a bowl of cereal a day - some often having it for dinner. 

We’ve likely heard the research by now that refined sugar is just as addictive and dopamine-inducing as cocaine - and certainly there are cereals that have a ton of sugar – Fruit Loops and Captain Crunch come to mind. (When I was a kid I thought the cereal Cookie Crisp was the best invention ever.)

 

The most popular varieties I hear clients eat on a regular basis are cereals like Honey Bunches of Oats, Honey Nut or regular Cheerios, Special K, etc.  Even though these don’t have a ton of sugar it's certainly true that they’re processed and lack protein and fiber - so they do break down very fast in the bloodstream as sugar/glucose. All highly processed carbohydrates do. Luckily, when we use dairy or soy milk we add some protein to the mix, but unfortunately beverages are digested quickly too. Bottom line is that any processed cereal, no matter how "healthy" is broken down quickly and can create a rise in blood sugar and for some the dopamine-induced pleasure response. And for some this can lead to an addictive response and cravings can escalate. This can certainly make it challenging to maintain or lose weight.

 

There are other reasons cereal can be alluring. We usually have it around, and it’s an easy snack or meal. The crunch of cereal before the unfortunate sog can also be highly rewarding as we seek to chew our way out of the day’s stress.

 

I’m writing all this not because cereal is “bad” and you should avoid it. What is very bad is skipping a meal - having something is always better than nothing. But, when confronted with your next bowl of processed flakes, consider adding some whole foods that score a nutritional punch. You’ll likely feel fuller longer and avoid some of the physiological responses that lead to craving more.

 Try swapping half your bowl with the following add-ins:

- Raw rolled oats (full of fiber and protein)

- Dried fruit

- Fresh berries

- Frozen blueberries (keeps the milk cold)

- Sliced banana

- Sliced almonds or chopped nuts (full of fiber, protein and healthy fat)

If you’d like to start with a higher protein cereal, try any of the Kashi Go Lean varieties or Special K Protein Plus. (Kashi Go Lean also has added fiber.) I still think the whole food add-ins listed above are better choices as their nutrients take longer to break down and enter the bloodstream.

 

So, my advice is to experiment with ways to make your cereal less flaky. With half your bowl whole food add-ins you’ve turned your average bowl into a super bowl.

Kathryn Reed, MS Certified Nutritionist

5 Ways to Make Meal Planning Easier

I often hear “I know what to do I just need to make time to do it.” It is true, meal planning is where the rubber meets the road; where our dietary intentions become a reality. It certainly does take some effort to build up a routine around meal planning. You could say it’s a bit like flossing your teeth. When you first started the habit, it was a bit of a pain. But eventually you didn’t think about it and you started to feel good about having really healthy teeth and gums. Meal planning is a bit more complicated habit to build for many reasons. Perhaps the biggest reason is that we aren’t realistic about what we’re really capable of. We might compare ourselves to previous generations. Our parents and grandparents meal planned in a way that worked with their lives – and often this is not the life we are living. We have much more on our plates with work, long commutes, busy schedules, etc. We live in a society that is time-starved and we often come home from work starved with no idea of what we’re having for dinner. Maybe you’re ready to try some new strategies to create or refine a more realistic meal planning routine. Here are some thoughts on working smarter not harder:
1. Consider themed nights.
Taco Tuesday, Soup Sunday, Meatless Monday. This will help you narrow down your choices. I think we’re often overwhelmed with all of the recipes and ingredients out there and we just need a simple idea.
2. Check out the frozen aisle at Trader Joe’s.
Stock up on frozen brown rice, frozen precooked shrimp, frozen turkey meatballs, frozen vegetable blends (they have some unique ones). You can also find some great quick and easy frozen meal-in-one options for those nights when you need dinner right now. Great value at TJs and there are no additives, preservatives, or GMOs in any product.
3. Consider meal and/or ingredient delivery.
Amazon Fresh for grocery delivery if it's in your area. Try Blue Apron for three meals worth of ingredients delivered weekly. Google "meal delivery" to see what other options may be in your area.
4. Involve the family.
Go out to dinner with your family one night a week and plan meals for the week together. Stop by the grocery store on the way home. Perhaps your kids are old enough to make tacos or fajitas one night of the week. You certainly don’t need to take on the burden of meal planning alone.
5. Use online tools and apps.
There are some great recipe and meal planning apps on your phone. Eating Well’s “Healthy in a Hurry” is free. So is “Food on the Table” and “Pepper Plate.” What I like most about the apps is the ability to scroll through recipes and generate your shopping list while you’re parked in front of the grocery store.

Kathryn Reed, MS, Certified Nutritionist

When is Now?

The words "resolutions and goals" get thrown around a lot with the start of a new year. I think we have all become a little desensitized to them..they have lost their meaning. How about looking at the things that you want and don't want in your life and not waiting to have them, or get rid of them.

There is always a push for sweeping change, like big weight loss, in January. I think the reasons why we fail are due to the grand goals that we set without any thought how to get there, and then we give up and wait for the next time to try (next January 1st). Do we have to get that special workout gear, or blender, in order to try something new...or get rid of something old? What are we waiting for?

Many people have told me they are waiting for the right time to eat better, exercise, end a toxic friendship, get a better job...and the list goes on. Often the "right" time never comes and we are still contemplating these necessary changes because we are scared, or it's hard, or in denial. Why not try now?

Pick a small thing to get going and build on your success. Just think how great it will feel when next January 1st rolls around and we have acted on the now.

Chris Spears-Bartunek, MS,LMHC,CHC