Eating too many "white things?"

Eating too many "white things?" by Katie Jay, MSW, CTA-certified Wellness Coach Director, National Association for Weight Loss Surgery www.nawls.com

The number one problem my coaching clients ask to address is carbohydrate addiction.

They don't always call it that. Addiction is a dirty word to some people, but to me it's just a description of the physiological process our bodies go through when exposed to refined food.

Even if they don't call it carbohydrate addiction, that is what they are experiencing. And they are not alone. Many people crave and overeat refined carbohydrates. That is one of the reasons obesity is on the rise.

But many of my clients also hate the idea of restricting the foods they love. Their deprivation button gets pushed and then rebellion sets in.

You Don't Have to Be a Slave to Refined Carbs

Author Kathleen Des Maisons, Ph.D., Addictive Nutrition, in her book Potatoes No Prozac asks the reader, "Are You Sugar Sensitive?"

Sharon, my most recent carb-addicted client, would answer, "YES!" Every day she wakes up and vows to eat right -- to avoid the sugary, refined-carb cereal she is constantly craving.

But, every day she gives in to the craving. She hates feeling deprived.

Des Maisons' book is a great tool to help you understand how sugar and refined foods play a role in your ability to avoid overeating carbs. And Sharon has agreed to read it.

The book will change her life. And while it is full of tips and information, here's a good place to start even before you read it (Sharon is giving this a try right now!).

Substitute Unrefined Foods for Refined Ones

Gently begin to substitute unrefined foods for refined foods in your diet. For example, Sharon is going to find a whole grain cereal that tastes good to her and stop eating the refined-carb cereal.

Another healthy substitution, if you can tolerate rice and you've been eating too much of it, is to exchange brown rice for white rice.

Eat whole-grain breads instead of white bread. Try beans instead of mashed potatoes.

These are small changes that can make a difference. It's the first step in getting off refined carbs.

Phase-in Fiber Slowly

The extra fiber won't hurt you, either (but check with your doctor if you have any questions about this)! And increase your fiber intake slowly over the course of a few weeks to avoid major gas problems. (You can try using Beano. And I have heard taking probiotics can help with the gas, too.)

My dietitian, Sally Myers, RD, CPT, recommended that I eat about 30 grams of fiber a day. That is a tall order, but extra fiber helps me absorb fewer calories, helps with my satiety, and keeps things moving.

You Can Break the Vicious Cycle of Eating and Craving Refined Carbs

You don't have to give up all your refined carbs today. Start by making one substitution and see how that goes. You'll probably find a new, healthier food you like. Then, make another substitution.

You can take the gentle road. Pay attention to your self-talk, and encourage yourself to experiment. Take it one day at a time.

What have you got to lose -- but the cravings!       

Your assignment:

Check out Kathleen's book, Potatoes Not Prozac, from the library. It is easy to read and full of valuable information. You might also consider reading her recently updated book, The Sugar Addict's Total Recovery Program. It's great, too.