"40 Habits Making You Hungry" Review

Instead of looking at why you’re not losing weight, you may want to look at what causes your endless hunger. Here are the top reasons why from the Zerobelly article "40 Habits Making You Hungry”.

SKIPPING BREAKFAST

All that talk of breakfast being the most important meal of the day rings truer than you might think. In the morning, your body’s concentration of hunger hormone ghrelin tends to be higher than during the rest of the day. However, when you skip breakfast, you’re putting off the uptick in satiety hormone leptin, keeping you famished and more prone to grabbing something unhealthy when you finally do eat. In fact, research presented at the Endocrine Society’s 92nd Annual Meeting reveals that average weight individuals who skipped breakfast and then looked at photos of food chose high-calorie treats more often than those who had eaten a morning meal.

Personal Trainer Wisdom: I think the most important point in regards to skipping breakfast is the one that’s missing: You create a deficit in your body when you deprive it of the fuel it needs while skipping breakfast. The body hacker will argue that fasting will cause the body to employ its backup system to assist a person with his or her weight loss. Let’s consider this for a moment as truth. Maybe you will lose weight because your metabolism has “lit” up (not simply because of your calorie reduction). Is this a long term result? Wouldn’t your body return to its set metabolism once your habits stabilize? Wouldn’t the risk of malnutrition, fatigue, and additional internal organ work be enough to encourage you to do what you’re simply avoiding: Eating a balancing diet when your body demands it? Your body is an efficient machine. Let it work the way it should.

GRAZING ALL DAY

Eating snacks to tide you over between meals can help prevent binges later on, but if you’re grazing all day long, you might be making yourself hungrier. Research published in the January 2016 edition of the Journal of Nutrition reveals that grazing didn’t actually curb the appetite of study participants. Grazing all day may also make you more likely to forget what you’ve eaten, contributing to a higher total caloric intake.

Personal Trainer Wisdom: If you’re eating with intent, grazing doesn’t exist…and your appetite will be satisfied. Again, this is another theory related to the speed of your metabolism. Ironically, this failed attempt can lead you to a deficiency and the mindless eating of calories.

NEGLECTING SLEEP

Catching some Zs may not be the most calorie-burning activity you do all day, but it can make a major difference in terms of your hunger. Research published in the December 2004 edition of PLoS Medicine reveals that inadequate sleep triggers the body’s production of ghrelin, a hunger hormone, while suppressing the production of leptin, the hormone that signals satiety. Couple that with the increased stomach acid production — a feeling often mistaken for hunger — that many people experience after a sleepless night and you’ve got a recipe for some serious munchies.

Personal Trainer Wisdom: If you’re going to continue to run the machine without rest, it will continue to demand fuel. Are you willing to wear down the parts without maintenance? If you sacrifice sleep, you’re sacrificing your body. Time to ease off the coffee, relax a bit, and hit the hay.

CHOOSING CANNED FOODS

Canned foods may be convenient and economical, but turning to them on a regular basis might be the reason behind your persistent hunger. Not only can salty canned foods increase thirst, which is often mistaken for hunger, research conducted at Carleton University in Ottawa reveals that the BPA in certain food packaging can decrease the body’s leptin receptivity, making it harder to determine when you’re satisfied.

Personal Trainer Wisdom: Sodium is a hidden killer and it finds itself in many of your packaged goods. Be especially mindful of most pasta sauces (500-800 mg per serving) and canned fish (300 mg per serving). if you trying to staying in the recommended range of 500 mg of sodium per meal.

ENDING THE DAY WITH A NIGHTCAP

If you think that end-of-the-day drink is helping you wind down, think again — it might just be making you hungrier. Not only does alcohol have an inhibition-lowering effect, making you eager to eat, even when you’re not particularly hungry, it can also disrupt your REM sleep, leaving you poorly rested and more prone to grabbing convenience snacks to tame your rumbling tummy.

Personal Trainer Wisdom: Most important, you achieve the most physical recovery during REM sleep...something you shouldn’t take lightly. Try to minimize anything that will affect this important time of night.

WEANING OFF MEDICATION

Whether you’re tapering off your antidepressants or have finished a prescription for painkillers after surgery, finishing a medication can have a serious effect on your hunger level. Many medications, from those that treat chronic pain to those designed for individuals with ADHD, can have appetite-suppressing effects. Unfortunately, when you finish your course of treatment, your old appetite can come back in full force, so it’s important to pay particular attention to your food choices if you’re weaning off your meds.

Personal Trainer Wisdom: No matter the medication always be mindful of your physical self while starting or weaning off a regiment. Essentially, you are changing your chemical balance - a shift that could lead to a number of effects including fatigue and weight gain.

Photo Credit:
Zerobelly.com –Will one cocktail before bed make you hungry?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "40 Habits Making You Hungry" on Zerobelly.com.

"Is pizza healthy?" Review

Finally…the most important question of our times will be answered: Is pizza healthy? Find out here (from the CNN.com article "Is pizza healthy?" Review).

Pizza is healthy. And it isn't healthy.

Depending on the type of crust, the amount of cheese and the toppings used, pizza can rank anywhere from nutritionally decent to a diet disaster.

Even healthy pizzas deliver a good amount of sodium from tomato sauce and cheese, so if you are watching your salt intake, you should eat with caution. Of course, the size of the slice and the number of slices you eat count, too.

Personal Trainer Wisdom: “To be or not to be….that is the question” is what I thought of when reading the first line of this article. Let’s be honest, you, like I, have been lured in by CNN with their Shakespearean introduction. Without any further banter, the author dives right in to answer this question. Without further ado, let’s evaluate:

While I also think that there is a spectrum of “healthiness” when considering a slice of pizza, I want to assure you of one thing right away: Pizza isn’t healthy. It fails miserably to reach your nutritional ratio of need and the main ingredients (cheese and crust) will most eventually send you to the ER with heart disease or diabetes (If you don’t believe it, check out published lists of the number killers of Americans).

With this being said, I absolutely love pizza. I worked in a pizza kitchen for three years in high school and often dream about dancing slices. If you do the same, be honest with yourself: It is a treat, not a nutritional meal. We can call it a filler as well (and you may feel filled up while you sleep on the floor after eating it). What if you plan to eat it anyway? Then, this is what you should know. Putting aside the ingredients, the sodium is usually a big problem. You shouldn’t eat consume more than 1000-1500 mg of sodium per day, and a personal pan pizza will give you at least that. Definitely be mindful of your portions.

Pizza pros include the fact that it offers calcium from cheese and disease-fighting lycopene from tomatoes. And pizza crust made with whole-wheat flour (including whole white wheat flour) is healthier than regular white crust, as it offers whole grains and fiber and is digested more slowly than refined grains.

But what you put on your pizza can significantly impact its nutritional value. Toppings such pepperoni, sausage and extra cheese can boost saturated fat, sodium, and calories, while slices made with thinner crusts and topped with veggies tend to have lower calorie, saturated fat and sodium counts.

For example, a large slice of Pizza Hut's Thin 'N Crispy Veggie Lovers pizza has 240 calories, 4 grams of saturated fat and 710 milligrams of sodium. But a large slice of the chain's Meat Lovers pan pizza with pepperoni, sausage, ham, bacon, pork, and beef has 480 calories, 10 grams of saturated fat and 1,180 milligrams of sodium.

Personal Trainer Wisdom: First, dairy can cause inflammation in the body. If you’re seeking calcium, choose more nutrient-dense sources like dark leafy greens (yes, I know…not as exciting). Second, whole grains can also cause inflammation as; they are highly processed and lack nutrition density, and they spike your blood sugar levels (though not as much as white flour). Unless whole grains are in the whole form, don’t convince yourself that you’re making a healthy choice here. Translation: If you crave this treat, go all in with the white flour crust but less of it.

The second part of this section regarding the ingredients is dead on. You control whether this garbage can fire turns into a 5-alarm fire. Calories, fat, and sodium are the main culprits….your toppings will determine how far off the cliff you fall (especially if you’re already dancing on the line with the other choices you’ve made that day). By the way, Chicago has so many great options for pizza you should avoid anything with “Hut” in the name.

Frozen pizzas can be a convenient dinner, but they too can vary regarding ingredients and nutritional value, especially with sodium counts, so it's important to read labels carefully (some contain small amounts of trans fats, too). Dairy-free and gluten-free pizzas are available, but as with their traditional counterparts, their healthfulness varies.

Personal Trainer Wisdom: Short and sweet: Avoid the frozen pizzas. More processed, less fresh, and the taste rarely compares to the real experience. Keep in mind that I ate one frozen pizza per weight to help with my misguided, immature attempts to gain weight and muscle.

When it comes to kids and pizza, one recent study concluded that pizza consumption among children and adolescents was associated with a higher daily calorie intake and higher intakes of saturated fat and sodium. The study also found that pizza eaten as a snack or from fast-food restaurants had the greatest negative impact on calorie intake.

Pizza consumed in schools did not significantly affect children's calorie intake, probably because it may not be that nutritionally different from other school entrees, according to study authors.

Personal Trainer Wisdom: Repeat after me “Kids cannot eat whatever they want”. I know…you don’t believe me because they’re not overweight and they can “burn it off”. Don’t kid yourself, though (pun intended). The biggest phase of a child’s physical development occurs between the ages of newborn to 8/9 (and I can argue to the age of 18-21).

Consider this: Would you give your car watered-down fuel or oil? Probably not because you know that it won’t run efficiently (and may break down during your busy life). The same applies to your child when he or she needs the best fuel for a pivotal point in his or her life. You don’t need to completely remove it from your child’s life…just view it, again, as a treat, not a weekly meal (and make sure your child understands why).

If you enjoy pizza on a regular basis, try making it at home using healthier ingredients, such as whole-wheat English muffins, part-skim mozzarella cheese and tomato sauce without added salt. And don't forget to top it with lots of vegetables; the more colorful your pizza, the better!

Personal Trainer Wisdom: Please don’t enjoy pizza on a regular basis. Despite the efforts to make it healthy, it isn’t a great source of nutritional fuel. I often order a cheeseless pizza with extra vegetables. It is my attempt to lessen the effects while still enjoying one of my favorite indulgences. Ultimately, though, life isn’t about living perfectly. Whatever you indulge in, be sure to realistically assess its value and think about its relationship to the other choices for that day. With that being said, who wants to grab 1-2 small slices of pizza?

Photo Credit:
CNN.com – Are the extra ingredients really the difference?

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "Is Taking a Multivitamin Worth the Risks?" on CNN.com.

"Is Taking a Multivitamin Worth the Risks?" Review

You’re probably not alone. You’re one of the millions of people taking multivitamins. Do you really need it? Is it safe for you? Read this article to find out (from the Livestrong.com article "Is Taking a Multivitamin Worth the Risks?").

 

Is Taking a Multivitamin Worth the Risks?

Multivitamins are the most popular dietary supplement sold today. People of all demographics and age groups use multivitamins, and they're often people's first supplement. Since there are so many different multivitamin formulas, this supplement makes up an entire subsection of the supplement industry.

Multivitamins are often discussed in the media and online, though their use is rarely recommended against. Many articles and experts recommend a multivitamin as a general health supplement. However, multivitamins are made up of many different compounds, and it's never a good idea to take a variety of supplements without a good and well-researched reason to do so. 

Not everyone needs to supplement with a multivitamin. People with a nutrient deficiency that cannot be alleviated through dietary changes may experience benefits from supplementing with a multivitamin, but that also depends on the kind of multivitamin formulation they buy.

Personal Trainer Wisdom:  In 2005, I found out from my doctor that my level of  triglycerides were very high (300…and anything above 150 is considered high). What his first response? A statin, of course. Considering that I didn’t want a lifetime dependency on a drug nor the extra work for my kidneys,  I refused the doctor’s prescription. Within 3 years, my triglyceride levels returned to normal due to a change in my diet. Moral of the story: Taking a pill can be easy but not always necessary (or safe) to achieve your health goals. Why do you take supplements or pills? Do you have a deficiency? Are you taking the easy way out? Are you only taking a multivitamin to counter your unhealthy diet? While not all deficiencies, diseases, or disorders can be completely remedied by our food intake, shouldn’t you take the safest, most nutrient dense approach when you can though?

The Standard Multivitamin

The most commonly used and researched multivitamin formula contains 100 percent of the recommended daily intake (RDI) of nutrients the body needs. Some compounds, like magnesium and calcium, are physically too large to include in these capsules. Iron is also usually omitted.

Standard multivitamins are an effective and recommended supplement for people who do not get enough nutrients through their diet. Keep in mind, making dietary changes is both more effective and tastier than supplementing to alleviate a nutrition deficiency.

Though standard multivitamins are beneficial supplements for people living in low-income areas or food deserts without easy access to nutritional food, they are more often used as preventative supplements by people eating a varied diet. Though studies show there are no side effects from standard multivitamin supplements, they also don't provide any benefits when taken by already-healthy people.

Personal Trainer Wisdom: Point 1: You’re missing the other essential nutrients that aid in the digestion and absorption of the multivitamin nutrients. Point 2: Unless you live in Guatemala or another impoverished region, I can argue that most Americans living in low-income areas and food deserts still have access to whole foods (that is if they’re interested in a plant-based diet…which is usually not the case). Don’t believe me? Cut out all animal products, candy, soda, and liquor during your next grocery trip. What’s the new cost of your bill?

The Surplus Multivitamin

Even experimental multivitamin formulas tend to toe the line when it comes to the RDI of various nutrients. The third category of multivitamins, however, contains formulas that disregard serving sizes and established dosages.

Surplus multivitamins are marketed as general health supplements, whether they contain vitamin C, garlic or another herb. These multivitamins are not vitamins; they are combinations of other supplements and compounds.

Multivitamins and supplements that contain a variety of compounds but hide the doses behind proprietary blends should be avoided. There is no research done on these specific combinations. Existing research on individual supplements does not apply because supplements can act differently when taken together. When doses and ingredients are not available, it isn't possible to determine the effects and health risks of the supplement.

Multivitamin supplements that list the amount of each ingredient can be supplemented safely, but should only be used if the included ingredients are effective supplements for your specific health goal.

Personal Trainer Wisdom: The supplement market is flooded with non-regulated FDA products. Do you really know what you are ingesting? Does it contain a harmful combination? Do you know how your combination of pills interact with each other?br>

I Need a Multivitamin?

Multivitamins, like all supplements, should never be used without a good reason. Before purchasing a new supplement, read the label and ask yourself:

1. What ingredients in this supplement are useful for my health goal?
2. What ingredients in this supplement are not useful for my health goal?
3. Will the ingredients hurt me or be counterproductive?
4. If I buy the ingredients individually, will it be more expensive than this supplement?
If the multivitamin isn't harmful and isn't more expensive than the sum of its parts, it may be worth considering for supplementation.

Personal Trainer Wisdom: You should absolutely ask yourself this list of questions for every medication or supplement in your cabinet. Other questions: Why am I considering a supplement? Am I avoiding what I really need to do for my body? Do I need to take this supplement or does effective marketing make me believe so?

 Photo Credit:
Menshealth.com – Men’s Health thinks that supplements will help your health. What do you think?

 Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article "Is Taking a Multivitamin Worth the Risks?" on Livestrong.com.

<div>

You’re probably not alone. You’re one of the millions of people taking multivitamins. Do you really need it? Is it safe for you? Read this article to find out (from the Livestrong.com article "Is Taking a Multivitamin Worth the Risks?").

<br><br>

 <blockquote>

<h1>Is Taking a Multivitamin Worth the Risks?</h1><br>

Multivitamins are the most popular dietary supplement sold today. People of all demographics and age groups use multivitamins, and they're often people's first supplement. Since there are so many different multivitamin formulas, this supplement makes up an entire subsection of the supplement industry.<br><br>

Multivitamins are often discussed in the media and online, though their use is rarely recommended against. Many articles and experts recommend a multivitamin as a general health supplement. However, multivitamins are made up of many different compounds, and it's never a good idea to take a variety of supplements without a good and well-researched reason to do so. <br><br>

Not everyone needs to supplement with a multivitamin. People with a nutrient deficiency that cannot be alleviated through

<u><b><a href="http://www.michaelmoodyfitness.com/chicagopersonaltrainerreviews/" target="_blank" >dietary changes</a></b></u> may experience benefits from supplementing with a multivitamin, but that also depends on the kind of multivitamin formulation they buy.

<br><br>

</blockquote>

<u><b><a href="http://www.michaelmoodyfitness.com" target="_blank">Personal Trainer</a></b></u> <b>Wisdom:</b>  In 2005, I found out from my doctor that my level oftriglycerides were very high (300…and anything above 150 is considered high). What his first response? A statin, of course. Considering that I didn’t want a lifetime dependency on a drug nor the extra work for my kidneys,  I refused the doctor’s prescription. Within 3 years, my triglyceride levels returned to normal due to a change in my diet. Moral of the story: Taking a pill can be easy but not always necessary (or safe) to achieve your health goals. Why do you take supplements or pills? Do you have a deficiency? Are you taking the easy way out? Are you only taking a multivitamin to counter your <u><b><a href="http://www.michaelmoodyfitness.com/personaltrainersfitnessanddietblog/2015/3/26/the-secret-to-losing-nearly-27-lbs" target="_blank">unhealthy diet</a></b></u>? While not all deficiencies, diseases, or disorders can be completely remedied by our food intake, shouldn’t you take the safest, most nutrient dense approach when you can though?

<br><br>

<blockquote>

<h1>The Standard Multivitamin</h1><br>

The most commonly used and researched multivitamin formula contains 100 percent of the recommended daily intake (RDI) of nutrients the body needs. Some compounds, like magnesium and calcium, are physically too large to include in these capsules. Iron is also usually omitted.<br><br>

Standard multivitamins are an effective and recommended supplement for people who do not get enough nutrients through their diet. Keep in mind, making dietary changes is both more effective and tastier than supplementing to alleviate a nutrition deficiency.<br><br>

Though standard multivitamins are beneficial supplements for people living in low-income areas or food deserts without easy access to nutritional food, they are more often used as preventative supplements by people eating a varied diet. Though studies show there are no side effects from standard multivitamin supplements, they also don't provide any benefits when taken by already-healthy people.<br><br>

</blockquote>

<u><b><a href="http://www.michaelmoodyfitness.com/personalfitnesstrainerchicago/" target="_blank">Personal Trainer</a></b></u> <b>Wisdom:</b> Point 1: You’re missing the other essential nutrients that aid in the digestion and absorption of the multivitamin nutrients. Point 2: Unless you live in Guatemala or another impoverished region, I can argue that most Americans living in low-income areas and food deserts still have access to whole foods (that is if they’re interested in a plant-based diet…which is usually not the case). Don’t believe me? Cut out all animal products, candy, soda, and liquor during your next grocery trip. What’s the new cost of your bill?<br><br>

<blockquote>

<h1> The Surplus Multivitamin</h1><br>

Even experimental multivitamin formulas tend to toe the line when it comes to the RDI of various nutrients. The third category of multivitamins, however, contains formulas that disregard serving sizes and established dosages. <br><br>

Surplus multivitamins are marketed as general health supplements, whether they contain vitamin C, garlic or another herb. These multivitamins are not vitamins; they are combinations of other supplements and compounds. <br><br>

Multivitamins and supplements that contain a variety of compounds but hide the doses behind proprietary blends should be avoided. There is no research done on these specific combinations. Existing research on individual supplements does not apply because supplements can act differently when taken together. When doses and ingredients are not available, it isn't possible to determine the effects and health risks of the supplement. <br><br>

Multivitamin supplements that list the amount of each ingredient can be supplemented safely, but should only be used if the included ingredients are effective supplements for your specific health goal. <br><br>

</blockquote>

<u><b><a href="http://www.michaelmoodyfitness.com/personalfitnesstrainerchicago/" target="_blank">Personal Trainer</a></b></u> <b>Wisdom:</b> The supplement market is flooded with non-regulated FDA products. Do you really know what you are ingesting? Does it contain a harmful combination? Do you know how your combination of pills interact with each other?br><br>

<blockquote>

<h1> I Need a Multivitamin?</h1><br>

Multivitamins, like all supplements, should never be used without a good reason. Before purchasing a new supplement, read the label and ask yourself: <br><br>

1. What ingredients in this supplement are useful for my health goal? <br>

2. What ingredients in this supplement are not useful for my health goal? <br>

3. Will the ingredients hurt me or be counterproductive? <br>

4. If I buy the ingredients individually, will it be more expensive than this supplement? <br>

If the multivitamin isn't harmful and isn't more expensive than the sum of its parts, it may be worth considering for supplementation. <br><br>

</blockquote>

<u><b><a href="http://www.michaelmoodyfitness.com/personalfitnesstrainerchicago/" target="_blank">Personal Trainer</a></b></u> <b>Wisdom:</b> You should absolutely ask yourself this list of questions for every medication or supplement in your cabinet. Other questions: Why am I considering a supplement? Am I avoiding what I really need to do for my body? Do I need to take this supplement or does effective marketing make me believe so?<br><br>

 <b>Photo Credit:</b><br> Menshealth.com – Men’s Health thinks that supplements will help your <u><b><a href="http://www.michaelmoodyfitness.com/personaltrainersfitnessanddietblog/science-confirms-two-ways-to-lose-weight-fast" target="_blank">health</a></b></u>. What do you think?<br><br>

 <b>Article Credit:</b><br>

<br>Author: Michael Moody Fitness with excerpt sourced from the article "<u><b><a href="http://www.livestrong.com/blog/taking-multivitamin-worth-risks/" target="_blank">Is Taking a Multivitamin Worth the Risks?</a></b></u>" on Livestrong.com.</div>

"65% Of Dieters Lose Weight When They Eat This For Breakfast" Review

I nearly spit out my coffee when I saw the image for this article this morning. Are they inferring that this breakfast will lead to weight loss? Read to learn their reasons why they think so (from the article " 65% Of Dieters Lose Weight When They Eat This For Breakfast ").

What's missing?

When you're wanting to lose weight, breakfast always feels like the best place to start reexamining your diet. After all, if you adequately fill up in the morning, you're way less likely to feel peckish at your desk by 11 a.m. and start reaching for whatever's within arm's reach.

The single food countless nutritionists recommend eating? Eggs. With six grams of protein a pop, eggs will fill you up - and keep you satisfied, which is key - without weighing you down. One study published in the International Journey of Obesity shows that men and women who ate two eggs for breakfast (as part of a reduced-calorie plan) lost a whopping 65 percent more weight than those who ate a bagel breakfast of equal calories. What's more, the egg eaters also felt more energetic.

Personal Trainer Wisdom: Alright readers…what are the questions that you need to ask before accepting eggs as the weight loss miracle? Here you go:

Where was the study conducted? Were the participants people or animals? How many participants? How do you define this population (i.e. age, gender, region, medical history, etc.)? Were they reflective of the general population? How were the participants’ general diets controlled? Could other changes in the participants’ diets skew these results? Does this study indicate that the participants had a protein deficiency? Did participants lack energy before this study because of this nutritional deficiency? Will the consumption of eggs lead to an increase in energy? Would the participants experience the same results with a plant-based alternative (with the same number of protein grams)? How were the eggs prepared? Participants ate the eggs as part of a reduced calorie plan. No matter the change in foods, would the same participants lose weight because of this calorie reduction?

The Yolk

And if you're one of those people who still thinks it's necessary to order an egg white omelette to stay on track, nutritionists are urging you to eat the yolks: They can, in fact, contribute to weight loss and help increase good HDL cholesterol levels, while being a solid source of nutrients like vitamin B12 and choline (essential for your cells to function properly). So skip the bowl of multigrain cereal and get yolked.

Personal Trainer Wisdom: If you eat animal, you should definitely choose the most nutrient dense options. Outside of fish, I would recommend eggs...with yolks. If you're worried about cholesterol, maybe it's time to cut out the shrimp, steaks, and dairy you're eating during your other meals. I'd like to know why the article's nutritionists claim that egg yolks will help you lose weight, though. Based on our questions above, what do you think? The author mentioned the nutritionists to add credibility to this claim but failed to provide a clear, scientific reason. Continue your research before accepting these results.

Photo Credit:
Delish.com - Will adding eggs to this breakfast plate be the weight loss answer? This photo seems to infer that a simple substitute of eggs for your normal simple carb choice will lead to weight loss. Is this still possible with pancakes, bacon, toast, and a creamy coffee? My educated guess is that any change will be minimal, if at all. Careful with what is being sold here.

Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " 65% Of Dieters Lose Weight When They Eat This For Breakfast " on MSN.com.

"What the 'marshmallow test' can teach you about your kids" Review

It doesn't matter if this article is talking about kids...it applies to your impulsive habits as an adult too (especially concerning weight loss .... from the article "What the 'marshmallow test' can teach you about your kids).

Kids, Marshmallows and the Psychology of Self-Control

The premise is simple: You can eat one marshmallow now or, if you can wait, you get to eat two marshmallows later.

It's an experiment in self-control for preschoolers dreamed up by psychologist Dr. Walter Mischel. While the rules of his experiment are easy, the results are far more complex than he ever could have imagined. In fact, what they tell you about your child at age 4 could have repercussions for the rest of their lives.

Mischel first administered this experiment, dubbed the "marshmallow test," to preschoolers in the early 1960s. They were brought into a barren room, empty of any distractions except a table upon which sat a very tempting treat: the marshmallows. The children were given the choice of eating one marshmallow whenever they wanted or, if they could hold out until the adult instructing them returned to the room, they were rewarded with the two marshmallows.

"We were interested in creating an intense conflict for the child," said Mischel. The children were left alone in the room for 15 minutes -- an eternity to wrestle with the choice between instant marshmallow gratification and delayed marshmallow reward. "That conflict was crucial because, without it, you don't have a situation for testing self-control."

Personal Trainer Wisdom: Regarding weight loss, your level of impulsiveness may determine your success. While you're not 4 years old, what level of self-control do you possess when confronted with food? Can you wait until your next meal to eat? Do you always feel the need to eat it now? Real change begins with awareness and you should understand you're eating habits.

The Man Behind the Marshmallow Test

Mischel devised the marshmallow test through a combination of his own expertise in psychology and consulting with an important advisory board: his three young daughters. "I was watching this miracle that occurs when our kids ... really begin spontaneously to show dramatic changes in their ability to control their impulses," said Mischel, adding, "I realized that I didn't have a clue about what was going on in my children's heads that allowed these changes to occur and that's what I wanted to understand."

During the experiment, Mischel noticed that the children who were able to wait for two marshmallows displayed creative ways to distract themselves from temptation. "I'm going to push this stuff as far away from myself as I can. I'm going to distance myself. I'm going to turn around in my chair and look the other way so that I don't see the stuff. I'm going to distract myself strategically. I'm going to sing little songs," explained Mischel.

Personal Trainer Wisdom: How can you distract yourself away from impulsive eating? What strategies have and have not worked for you?

Where is Self-Control in the Brain?

He learned that the techniques that children showed to delay gratification would have a profound effect on them for decades. Mischel has continued to study his original test subjects for the past 50 years and what he discovered is shocking. On the whole, the preschoolers who were able to wait for two marshmallows, over the course of their lives, have a lower BMI, lower rates of addiction, a lower divorce rate and higher SAT scores. He writes about his findings in the newly published, "The Marshmallow Test: Mastering Self-Control."

Children who displayed self-control were already wired to conquer stress in pursuit of goals and "more able to sustain effort and deal with frustration," said Mischel. That has played out in myriad ways over the last 50 years.

Does that mean children who can't wait for two marshmallows are destined to live less fulfilling lives? Not necessarily. "I have no doubt that self-control skills ... are imminently teachable," said Mischel. It all comes down to training your mind to cool its emotional need for something it's trying to avoid.

In the case of young children, Mischel said the preschoolers who waited for the marshmallows showed strategies that any parent could teach their child. Beyond that, he said, techniques for self-control can be learned at any age.

"(For adults) you can turn something that's very appealing into something that's very aversive," said Mischel. He used the example of how to quit smoking because as a young man, his insatiable appetite for nicotine led to a three-pack-a-day habit augmented with a pipe and even an occasional cigar.

"If you're a smoker and as you approach the cigarette you're thinking lung cancer ... and imagining it very vividly, your picture of your lung with a black spot and your physician telling you 'I'm so sorry to have to tell you etc.' that visualization can be very powerful," said Mischel.

While his techniques for measuring and mastering self-control may be relatively new, Mischel is quick to point out that a focus on self-control is not. "I'm not the first person to think willpower is very important. It's been with us from the story of Adam and Eve and the loss of paradise." If only the Garden of Eden had the marshmallow test, the world might be a very different place.

Personal Trainer Wisdom: In what areas of your life are you most impulsive? How do you think it has influenced your behaviors and goals?

Picture Credit:
PBS.com - Who is stronger: The marshmallow or your brain?

More to Read:
Are you ready to try a few weight loss tricks from a personal trainer in Chicago? Check out 6 Things 'Successful Diets Have In Common.

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Article Credit:

Author: Michael Moody Fitness with excerpt sourced from the article " What the 'marshmallow test' can teach you about your kids " on CNN.com.