How Can I Break the Habit of Having Dessert after Dinner?

I have a question about the urge to continue eating after dinner. I enjoy a delicious, filling dinner but instead of feeling satisfied, I immediately feel the urge to eat more or devour a dessert. Is there a scientific reason for this? Or is it just the habit of eating dessert after dinner? Is there anything I can do to stop it? I'm thinking that chewing gum after my meal would help. Thank you for any information!  --Gina R.

Dear Gina,

Yes, this craving is likely a result of your body knowing you are in the habit of having dessert.
The craving is driven by hormones in your body signaling you "It's time to eat something sweet!" This urge can come from whatever is familiar that preceeds the dessert--even a feeling of fullness!

Take heart, it just takes a few weeks for your body to realize this is not a habit anymore and it should not expect dessert at this time. Meanwhile, distract yourself or find a miniature substitute. I usually grab a handful of cereal which satisfies the carb craving, leaves a sweet taste with me, and has less than 25 calories! If chewing gum helps you that is a great solution.

Does Vitamin B12 have to be injected, or are the pills good enough?

I am a nurse who was trained that vitamin B-12 (cyanocobalamin) had to be given parenterally or sublingually. However, I have seen bottles in stores of the tablet form of B-12. I wonder if they are even absorbed by the GI tract. Has there been new science showing it can now be absorbed in the GI tract? Thanks in advance, Dorothy.

Dear Dorothy,

Great question, and I'm happy to answer because vitamin B12 is hands down my favorite vitamin! It has such unique characteristics, including the way it is absorbed in the body.

First B12 must bind to intrinsic factor in the stomach, where the environment is acidic. If someone is missing intrinsic factor (if they had their stomach removed due to multiple polyps, severe bleeding ulcers, or cancer) they would not be able to absorb the vitamin orally. Likewise if the acidic environment were changed (and this happens when people age, as well as in people who take antacids regularly) the B vitamin would not be absorbed if taken orally.

Next this compound of intrinsic factor bound to B12 (which used to be called the "extrinsic factor") travels to the terminal ileum (the last part of the small intestine) which is where absorption takes place. If you have a patient who has ileal disease (like Crohn's disease) or had this part of their intestine removed, they would need shots of B12 because an oral source of B12 would not be absorbed into their system.

Vitamin B12 pills are helpful to those who have no problems in their digestive system affecting normal absorption of the vitamin. Since B12 is only found in animal products, it is recommended that vegans take a supplement. They can swallow a pill and absorb it just as most people can absorb the vitamin from foods.

If, however, someone is suffering from a B12 deficiency due to an alteration in the physiology of their stomach or small intestine, they do need to take the injectable form since an oral supplement will not be effectively absorbed.
I hope this clears it up for you!

I Have Trouble Digesting High Glycemic Index Foods

Dear Laurie,
I think I have carbohydrate intolerance. I have always eaten lots of breads and cereals, but always had bad gas and bloating, along with other symptoms.

Last week I cut out all carbs and I feel SO much better and even lost a pound!

Now I have discovered low glycemic carbs like yams and converted rice.
Can I eat these types of carbs, or in my case are ALL carbs bad-even the low glycemic ones?

Dear Bea,

Glycemic Index is a measure of how much blood sugar levels raise after eating a specific amount of carbohydrate food. There is no relationship between glycemic index and digestion.

What you may have is an intolerance to gluten, the protein found in wheat and some other grains. People who are allergic to gluten have symptoms as you have described: gas, bloating, abdominal discomfort, and diarrhea. The reason rice and potatoes do not cause distress is because they do not contain gluten.

I would suggest you see a gastroenterologist, or at least your family physician, for a thorough check-up. They can rule out any other conditions and provide you with a gluten free diet to try and see how you feel on it.
Find more information from this gastroenterology website on gluten free diets.

How Much Sugar Should You Have in a Day?

Are the sugars in ice cream, candy and soda the same as the white sugar that you put in your coffee or tea? (for consideration of overall daily sugar intake?) Also refined sugar, brown sugar? Should we count sugar in rice, bread, potatoes? I just don't want to go above the daily sugar intake recommendations.  Rochelle J.

Dear Rochelle,

Recent studies point to added sugars contributing to chronic diseases, now including heart disease. Eating too much sugar can cause weight gain, a rise in bad cholesterol level, a decrease in good cholesterol levels, and elevation of triglyceride level.

Sugars found in fruit or milk are not counted as "added" sugars. Nor are the carbohydrates from rice or wheat (although eating these without a limit can raise calorie intake and contribute to weight gain!). The added sugars provide calories with no nutrition. When you get sugar calories from fruit or milk you are getting nutrients along with them.

Sugar like white sugar in coffee, processed sugar in your cereal, brown sugar in baked goods, high fructose corn syrup in soda, candy, etc should be limited to 25 gm (100 calories) per day for women and twice that for men. (Men at a healthy weight generally can afford a higher calorie intake due to their larger size).

How Can I Get Motivated to Lose Weight?

Hi Laurie,
I am 45 years old and I have over 100 pounds to lose.  I want to know where to begin. I would like to know what is good carbs and what is bad I'm desperate to lose weight. About 4 years ago I dropped 63 pounds on my own but I cant seem to get that motivation again. I can't seem to even get off the couch and I had cut out most carbs.and was eating much lighter but now I have no self control. Any ideas would be greatly appreciated I know it's not going to come off over night but a little bit of progress quick would sure help to motivate. Thanks, Rochelle M.

Dear Rochelle,
It's important that you realize the first step is to somehow spark motivation before you can be successful. You know if you just start a "diet" this week you'll be back to square one by next week. Here's what I suggest: Over the next few days, take the time to make a serious list of 5 reasons you would like to lose weight.
Each time you come up with a reason, list underneath it "why is this important to me"? After you are able to identify why it is important, ask the question once again of the answer you came up with.
So it might look like this:
"I want to lose weight to look better in my clothes."
Why? "I will feel more confident and be able to go out more".
Why is this important? "Because I miss going out and feeling good and I would look forward to getting back to that lifestyle again".

Now, you have something to motivate you to get off the couch... you want a life you enjoy!
Four more times, and you'll have a list of reasons that will stimulate you to go for a walk or join an exercise class, pass on the chips or avoid the buffet line. You will realize that taking care of yourself for your future is so much more of a payoff than the 5 minutes you spend to enjoy a chocolate bar.

I would suggest not focusing on a "diet" or cutting out carbs or eating lighter.
Look at the DASH eating plan or the food guide pyramid or other very healthy eating plans (recommended by public health agencies and dietitians) and focus on feeding your body nutritious foods that will make you feel good and strong and vibrant--not what you must avoid (because that often leads to feelings of deprivation).

If you are enjoying whole grains, lean meats, low-fat dairy products, fruits, vegetables, and nuts while drinking plenty of water, you will be too full to worry about not having cupcakes and ice cream or counting carb grams or measuring portion sizes.

It's great that you are not looking for  a quick fix, but just some progress in the right direction. Take the time now to come up with the best plan that will work for you, and you'll continue to see progress in the weeks to come. Please write back and let me know how you're doing with the plan you choose!

Does Too Much Sodium Promote Weight Gain?

Hello,
I ate a high salt diet for about 3 days will that cause me to get fat? Also how do I get rid of the water weight and water retention to bring my body back to normal water levels? Thank You, Randy A.

Dear Randy,

No, sodium does not contain any calories, so high sodium foods (including those that are salty) will not cause any weight gain in the form of fat. Temporary weight gain can be caused by fluid retention and the best way to drop that is by drinking lots of water. Healthy kidneys use the water to flush the extra sodium out of the body.

If you notice a weight gain of more than a pound or so and it stays with you for several days, you might want to check in with your physician. Symptoms such as swollen ankles or difficulty breathing (because fluid can be collecting around your heart or lungs) may indicate a problem with your heart or kidneys that is preventing the release of salt and water that is necessary to return your body to normal. Serious health consequences may occur if this is the case, but diet and medications can help .... so see your physician as soon as possible if this is the case.

By the way, there are many foods that are extremely high in sodium that people are often not aware of: many fast foods, canned foods, snack foods, and lunch meats can cause our recommended sodium intake to double in no time. Check food labels when you can and try to keep sodium intake below 700 milligrams at each meal in order to keep the total daily intake at the recommended 2300 milligram level.

How Many Fruits and Vegetables a Day are Recommended?

Hi,
My question is, when people say to get 5 servings of fruits and vegetables, does this mean 5 of each, or 5 total?  Thanks! Donna S.

Dear Donna,

Depending on the trusted source, the number of servings can be phrased differently.  The minimum should be a total of 5 servings, but some health agencies are pushing for 9-12 servings total.
The food guide pyramid recommends 2 cups of fruit and 2-3 cups of veggies for adults. "More Matters", a website promoting the health benefits of fruits and vegetables, agrees.
From Healthy People 2010, a summary of government sponsored health goals, "The CDC hopes that at least 75% of people aged 2 years or older will consume at least two daily servings of fruit and at least three daily servings of vegetables, and at least one-third of these servings will be dark green or orange vegetables".

That said, a recommendation of 9 to 12 servings could be referring to 1/2-cup servings, which would be the same as 2 cups of fruit and 3 cups of vegetables!

The benefits? Fruits and vegetables are usually a low-calorie concentrated source of vitamins (especially A and C), minerals (especially potassium) and fiber. Filling up on these nutritious foods means less chance other low-nutrient dense--and often high-calorie--foods will be consumed in significant amounts.