Truth is, were all addicted to food. Even great saints and sages note that eating, and all its entrapments, is one of the toughest disciplines to master. It's a lifelong process of intentional work, but recent nutritional advances show that we can get a foothold with a basic understanding of brain chemistry and why it has such an effect on the foods and substances we crave.

We all know that we need food to fulfill a very specific function: to survive. Obviously, getting control over food cravings is not about giving up food altogether, like an alcoholic would give up liquor or a drug addict would abstain from cocaine. In many ways, food addiction can be harder to manage because addictive foods are not only legal, they are "used" everyday by the most important people in our lives: our family members, spouses, friends, co-workers and authority figures.

From this perspective, we really need to remember that food addictions, and trying to get off of them, is no trivial matter. It may be the hardest thing we do in our lives. Even in cases of drug and alcohol addiction, recovering patients more often than not turn their addictive behavior to food. Something needs to" fill the gap", and food -- particularly sugar, starch and caffeine -- is the fallback. Find out why:

Food Addictions continued below... Print Article

Leeks

Resembling extra large scallions (green onions), leeks are in the onion family and have many of the same benefits and uses of onions and garlic. They are nutritionally less dense than their cousins, and need to be consumed in larger quantities to get the same benefits as onions and garlic. All vegetables in the onion family are known to boost immunity, fight disease and ward of cancer and other diseases.

Flavor-wise, leeks are milder and subtler than onions, making them a delightful addition to salads, soups, savory tarts or braised and sauteed with other vegetables. The white bulb and some of the green leaves are used. I often save the top part of the greens for vegetable stock.

Walnut-Leek Vichyssoise In my version, soaked, raw walnuts (for good omega-3's) are used to replace the starch, and fresh, raw milk from my local organic dairy is added at the end for protein and minerals. Get Recipe

Caramelized Leeks and Fennel Bulb Leeks are caramelized to release their natural sugars, and cooked with fennel for a sweet, licorice-like taste. An easy side for brunch, lunch or dinner... Get Recipe

When selecting, go for smaller leeks, as these will be more tender and less fibrous than the larger, thicker ones. Leaves should be bright green; avoid yellowed, wilted leaves.

Although clean on the outside, leeks can be quite dirty and gritty on the inside. To remove the dirt, slice the leek first and place the slices in a large bowl of water. As they soak for a few minutes, the dirt will sink to the bottom. You can also place them in a colander and rinse well.

Nutrition for Little Athletes Print Article

A poor diet on game day can make the difference not only between winning and losing, but also in your child's self esteem and ability to perform on -- and off -- the field. Balanced, whole food nutrition on a daily basis is the only way to ensure kids are strong and well nourished. The best ways to increase strength and endurance for sporty kids is for the parents or school to provide a meal plan that includes quality protein, good fats and complex carbohydrates each day.

Galaxy Shake This high energy, high protein smoothie keeps 'em going for the long haul. Great for breakfasts, afterschool snacks or a pre-game power boost. Rich carob, almond butter and a splash of mint will get them on their way! Get Recipe

Protein - A variety of good quality proteins should be eaten throughout the day. If your family eats an omnivore diet, 1-2 organic animal proteins should be considered each day (i.e. 1 serving yogurt and 1 serving fish or lean meat). Protein can also be found in blue-green algae, soy, legumes (beans) and whole grains. Protein powders are secondary to whole food protein sources, but a daily protein smoothie with whey, hemp or soy powder, and a teaspoon of algae such as spirulina will help meet protein needs and help your child have durable, focused energy on game day. I recommend staying away from protein bars, as the first or second ingredient is often sugar in one form or another. The protein used in energy bars is not organic and and can be highly processed.

Highly active kids who are involved in a couple of different sports might need more protein than the average Joey. According to Ed Bauman, PhD, Director of Bauman College Holistic Nutrition and Culinary Arts, active, growing kids need at least 50 grams of protein for each 100 pounds of body weight. To make it easy, Dr. Bauman advises dividing the 50 grams into four portions (12.5 grams) and serving that amount at each meal, including a snack. An adult palm-sized portion of meat, a cup of yogurt, a half cup of quinoa, or a cup of beans and brown rice all equal about 15 grams of protein.

Good fats - Active kids need good, healthy fats for brain and nerve function and endurance energy. Good choices are nuts and seeds (particularly walnuts, pumpkin seeds and flax for their high omega-3 content), nut butters, olive oil, butter, coconut oil, whole milk and yogurt. If you can find a local, raw, unpasteurized, organic dairy source, this is ideal. Active children should not be on a low fat diet, even when overweight. Rather, they will improve their metabolism by having three servings a day of fresh, whole fats. A serving is 1-2 tablespoons nuts or seeds, a couple slices of avocado, or one tablespoon olive oil, coconut oil or organic butter.

Complex Carbohydrates - Simple carbohydrates, like white bread, cereal, pancakes, crackers, pasta and pastries will only give your child short-term energy, and will lead to a quick drop in the field. This is no fun for any kid who needs to be alert and energized for at least an hour on game day or practice days. Unfortunately, simple carbohydrates are what most kids are being fed for breakfast and after school snacks. Whole food choices, like fresh vegetables, seasonal fruit and whole grains as cereals or crackers with a dip, such as hummus or nut butter are the best choices.

On game day, food choices shouldn't be too different than the regular diet, with the exception of a bit less fat and more complex carbohydrates for energy. Kids should be fed at least two hours from the activity to ensure the food has been digested and ready to be utilized. I don't recommend sport's drinks, as these are loaded with sugar, stimulants and food coloring. A good replacement is coconut water, which is high in minerals, particularly potassium, a mineral-electrolyte that replenishes energy and vitality almost immediately. Coconut water can be found in the refrigerated drinks section at natural foods stores.

After the game, make sure your child gets a wholesome, colorful, well-rounded meal. Your child's body will be rebuilding muscle tissue for hours after the game, so adequate protein, fat, carbohydrates and fluids are key in the post-game hours where the body is recovering from the activity, building new muscle and restoring nutrients to joints, muscles, nerves and endocrine glands.

Food, Survival and the "Brain Reward" System

There's a reason why eating (and sex for that matter) feel so good. Since both are biological actions that promise the survival of our species, the body naturally makes them feel good by releasing "pleasure chemicals" that trigger a feeling of reward (CMAJ, 2001). These crucial brain chemicals, called neurotransmitters, insure that we take action, like eating or having sex, again and again... and again and again.

Foods, drugs, sex and even activities like shopping, gambling or online gaming, can also modulate the release of brain reward chemicals. We literally can get addicted to any substance or activity that stimulates us or brings temporary pleasure. With food addiction, stimulating foods such as sugar, starch, coffee and chocolate are the biggest culprits. Although these foods are certainly not a necessity for our survival, each enter the bloodstream very quickly, leading to a quick release of neurotransmitters such as dopamine and endorphins into the system. Again, these chemicals stimulate pleasure, and more often than not, it's the quick release of "feel good" chemicals we are addicted to, not the food itself. A quick rise leads to a quick drop, and the cycle of craving starts all over again. Over time, this yo-yo pattern can deplete the body of energy, nutrients and vitality.

So How Can We Stop the Cycle?

In many cases, it's usually the depletion of brain chemicals that fuels the need for sugar, drugs, caffeine or addictive activities. Neurotransmitters can become depleted through stress, dieting, chemical addiction and even from genetic predisposition. When the balance of brain chemicals becomes stable, steady and sufficient, cravings and addictions naturally subside.

To replete a loss of brain chemicals, Julia Ross, author of The Mood Cure, recommends the use of isolated amino acids to fill the gap when cravings or crashes take hold. Many people feel an almost instantaneous effect on mood, cravings and energy level after taking aminos specific to their individual deficiencies.

Marci Goldman, Holistic Nutrition Counselor and mentor of Julia Ross, relates addiction-based symptoms such as low energy, stress, comfort eating or depression to a depletion of one or all of the four main neurotransmitter categories. Once she can isolate the general deficiency, an amino acid program is initiated:

Symptom: Emotional Eating/Comfort Eating
Brain Chemical Deficiency: Seratonin
Amino Acid Therapy: 5HTP, L-Tryptophan

Symptom: Stress/Anxiety
Brain Chemical Deficiency: GABA
Amino Acid Therapy: GABA

Symptom: Low Energy/Low Drive
Brain Chemical Deficiency: Catacholamines (dopamine, adrenaline)
Amino Acid Therapy: L-Tyrosine

Symptom: Depression/Sensitivity
Brain Chemical Deficiency: Endorphins
Amino Acid Therapy: DL-Phenylalanine (DLPA) or D-Phenylalanine (DPA)

Obviously, each individual's case requires an in depth assessment and a specific plan that meets the person's unique makeup. It is recommended to see a trained nutritional advisor before starting therapy, but a good start is to pick up one of Julia Ross' books: The Mood Cure or The Diet Cure. Isolated amino acids can be purchased through nutrition professionals or can be found over the counter in the supplements section at natural foods stores.

Soft Boiled Eggs with Miso, Lemon and Cilantro - Brys Stephens I saw the picture of this recipe on a food blog called Cookthink and drooled. Get Recipe

As far as diet, Goldman advises an increase of protein, since protein breaks down into amino acids in the body. With a steady supply of protein throughout the day, isolated amino acid supplements can be decreased within a matter of a few months, as the brain chemicals gradually balance out. Good sources of protein are from organic animal products, soy, green algae and whole grains like quinoa and amaranth.

With even a basic understanding of brain chemistry and the food/mood connection, those of us with food addictions can stop the destructive emotional pattern of feeling weak-willed, lazy or just plain crazy. Food addictions have less to do with will power than they do with a simple imbalance of brain chemicals that can be significantly improved in a short amount of time. Yes, there are psychological, emotional and mental aspects to all addictions, but it should ease our minds knowing that much of the battle can be addressed through smart use of nutrients and a diet rich in whole, healthy foods.

Bibliography:
CMAJ, 2001: 164(6)
Ross, Julia. The Diet Cure. New York. Penguin Group, 2001.
Goldman, Marcie. Holistic Nutrition Counselor. February 29, 2008.

Alison Anton - Alison is a nutritional chef, food writer, cooking instructor and meditation instructor. Alison's food articles have been published online at USAToday, Reuters, iVillage and more, and her popular food blog is regularly listed under Fox News' "Best Health Blogs".