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Quotes about Snacking from the world's top natural health / natural living authors

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"I do not encourage snacking for sugar-sensitive people because all too often snacking can lead to "grazing." Grazing happens when you eat your way through the day. People are often encouraged to eat this way in order to maintain a steady level of sugar in the blood. However, for someone with a sugar-sensitive or addictive body chemistry, snacking can create trouble. Grazing reinforces a lack of impulse control, which is already a problem for people with naturally low serotonin: if they get hungry, they eat right away rather than wait." - Kathleen DesMaisons, Potatoes Not Prozac: Solutions for Sugar Sensitivity (Get the book.)

"We are snacking more and eating fewer meals together. Indeed, sociologists who study American eating habits no longer organize their results around the increasingly quaint concept of the meal: They now measure "eating occasions" and report that Americans have added to the traditional big three—breakfast, lunch, and dinner—an as-yet-untitled fourth daily eating occasion that lasts all day long: the constant sipping and snacking we do while watching TV, driving, and so on. One study found that among eighteen- to fifty-year-old Americans, roughly a fifth of all eating now takes place in the car." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Snacking usually results in the consumption of a higher amount of calories each week. 2) snacking means you will not experience true hunger before meals, thus diminishing enjoyment of food. 3) In animal studies, eating less frequently results in increased lifespan. 4) The digestive tract needs adequate rest to build up digestive enzymes for proper digestion. 5) Detoxification and cellular repair occur more efficiently when the body is not digesting. 6) The healthier you eat, the faster you will diminish the desire to eat between meals and the symptoms of toxic hunger." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.) "It has negative effects, including the following. 1) snacking usually results in the consumption of a higher amount of calories each week. 2) snacking means you will not experience true hunger before meals, thus diminishing enjoyment of food. 3) In animal studies, eating less frequently results in increased lifespan. 4) The digestive tract needs adequate rest to build up digestive enzymes for proper digestion. 5) Detoxification and cellular repair occur more efficiently when the body is not digesting." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

"Keep a large bowl of broccoli and cauliflower florets ready for cooking or snacking. Although the sample daily menus include only one afternoon snack, if you get hungry between breakfast and lunch, eat another recommended snack. Try to eat dinner before 7 PM, and then do not eat again until breakfast. Drink water with lemon until bedtime. Keep small sandwich bags of chopped carrots and celery and nuts in the refrigerator. Grab them for a quick snack when you are on the run. • Keep a weekly weight-loss journal and diet diary (see Appendix A)." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"You may at first be able to control your afternoon snacking at work, but not your nighttime bingeing. Whatever areas are still challenging for you are only indications of where you need to do deeper work—where you need to ask more questions, make more choices, reinterpret, dialogue with Harriet, or look more closely. Managing your life is a lifetime project, and mastering your relationship with food is just one very important project within that project." - Roger Gould, Shrink Yourself: Break Free from Emotional Eating Forever (Get the book.)

"Your child can start snacking on these bars, which contain brown rice and are very high in iron, from the age of four or five. Oskri makes lots of other naturally sweetened snacks that make great alternatives to the toxic candy bars most kids eat every day. • NuGo (www.nugonutrition.com) makes organic nutrition bars in lots of great flavors: orange smoothie, banana chocolate, and peanut butter, in addition to the basic vanilla and chocolate. • Carob Edensoy Milk (vvww.edensoy.com). • Edward and Sons (www.edwardandsons." - Deirdre Imus, Growing Up Green: Baby and Child Care: Volume 2 in the Bestselling Green This! Series (Green This!) (Get the book.)

"Some helpful hints to combat snacking are: • Eat a salad or raw vegetables with a dip to start both lunch and dinner. • Keep lots of frozen fruits and vegetables and pre-washed fresh items in your home. • Have cooked greens or soups with greens at every lunch and dinner. • Don't eat after 8:00 p.m. • Have a fruit sorbet or fruit desert after dinner and then clean the kitchen, clean your teeth, and end eating for the day. Eliminate Temptation It is best if you can get rid of all the unhealthy food in your kitchen." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.) "Try to get as high a score as you can without snacking or overeating. It is best to stop eating before you feel full or stuffed. As you modify your eating-style to move up to a higher level of nutritional excellence you will be able to maximize the body's miraculous self-healing properties and slow the process of aging. Four Levels of Nutritional Excellence In Phase One, you will learn to eliminate fried foods and make substitutions for low-nutrient foods, such as ice cream, chips, candy, and white flour products." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

"Eating smaller portions and doing a small bit of snacking between meals may maintain glucose levels in your body that will help keep your mind sharp, and help you avoid binge eating of unhealthy foods at mealtime. "the looking-past self": keeping an eye out for our loved ones Beyond changes in our own diet, there are also things we can do as parents and grandparents to ensure a healthy nutritional start for our children and grandchildren. A commitment to laying down a foundation for cognitive health is a gift we can give to future generations." - Peter J. Whitehouse and Daniel George, The Myth of Alzheimer's: What You Aren't Being Told About Today's Most Dreaded Diagnosis (Get the book.)

"We were especially interested in symptoms relating to their appetite, cravings, snacking, energy, and mood. After four weeks, the average of all participants reported a decline of 76 percent of their initial symptoms. Ninety percent (90%) of all participants reported a decline in at least half of their initial symptoms. Twenty-four percent (24%) of the participants reported complete relief of all fifty-one possible symptoms of neurotransmitter deficiencies. (See Figure A.l.) FIGURE A.1 Clincial Symptom Improvement Study 100 90 E 0 80 Pt Ul >?" - Cheryle Hart, M.D., and Mary Kay Grossman, RD, The Feel-Good Diet (Get the book.) "We were especially interested in symptoms relating to appetite, cravings, snacking, energy, and mood. After four weeks, the average of all participants reported a decline of 76 percent of their initial symptoms. Ninety percent of all participants reported a decline in at least half of their initial symptoms. Twenty-four percent of the participants reported complete relief of all fifty-one possible symptoms of neurotransmitter deficiencies. In another study, we measured levels of serotonin and dopamine while participants used the CraniYums sublingual lozenges." - Cheryle Hart, M.D., and Mary Kay Grossman, RD, The Feel-Good Diet (Get the book.)

"Or keep a can of nuts in the office for an afternoon snack, which may help avoid snacking right before dinner. LESSON FOUR: GRAPES OF LIFE Drink red wine (in moderation) Epidemiological studies seem to show that people who have a daily drink per day of beer, wine, or spirits may accrue Sardinians share a toast with glasses ofCannonau, a locally produced red wine that has higher concentrations of polyphenols. some health benefits. But the secrets of the Blue Zones suggest that consistency and moderation are key. In Okinawa, it's a daily glass of sake with friends." - Dan Buettner, The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest (Get the book.)

"Other contributing factors include reduced portion sizes and snacking, eating breakfast, reduction in meals eaten away from home to fewer than four times per week, and watching television less than 3 hours per week on average [28]. To help rein in total energy intake, many in the United States select beverages and carbohydrate-rich foods sweetened with nonnutritive sweeteners. These substances are under surveillance of the FDA. To date, five nonnutritive sweeteners have FDA approval: acesulfame potassium, aspartame, neotame, saccharin, and sucralose." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"If a person snacks between meals or eats after dinner, insulin is elevated and fat burning stops. snacking is one of the most destructive actions, in terms of upsetting the function of white adipose tissue. I explain this in my 2003 book, Mastering Leptin. My new book on this subject, The Leptin Diet, will be available in early 2007. I point it out here because any person striving to maintain normal cholesterol function should make every effort to quit snacking between meals or eating food after dinner." - Byron J. Richards, Fight for Your Health: Exposing the FDA's Betrayal of America (Get the book.)

"Many of us find ourselves eating half our dinner while we cook, or snacking randomly in the late afternoon until we've eaten more calories than we'd find in a typical meal. We get used to feeling "starving" at this time of day and never stop to think that we don't have to feel that way. If you have a balanced snack in the late afternoon, you give a little boost to your metabolism, you tamp down your hunger and you actually improve your mood. In fact, one study reported that those who enjoyed a snack also enjoyed an improved mood as well as better recall on a simple memory test." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Just how big is that "handful" of nuts you're snacking on? Make sure it's no more than 1/4 cup. Ornish diet, although my triglycerides shot up to 400! But, whoa, at six weeks, my genetic autopilot took over and my weight ricocheted hack! Why? Because I couldn't compete against the activation of my "Store Fat for Winter" program. My genes were convinced winter must be coming and I had to eat if I didn't want to starve to death. My genes won; I lost. (Actually, I gained-weight, that is." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"Sugar cravings drove her to the fridge every day after work—pudding, pizza, and junk food were staples and late-night snacking was hard to control. She had been on Zoloft since she was thirteen. Now, an adult and five-foot-one-inch tall, her weight ballooned up to 170 pounds. Not only was she tired (though she was sleeping ten hours a night) but she also had allergies,postnasal drip, sinus congestion, fluid in her ears, and snored. Her delayed or IgG food-allergy tests showed she was highly sensitive to eggs, wheat, rye, dairy, and yeast. She also had low levels of omega-3 fats." - Mark Hyman MD, The UltraMind Solution: Fix Your Broken Brain by Healing Your Body First (Get the book.)

"The typical practice of eating a large breakfast, lunch, and dinner, plus snacking throughout the day and eating before going to bed, significantly increases the digestive load. As well as rapidly depleting our enzyme reserves, the eliminative function is seriously restricted. We can let garbage accumulate in our kitchen for only so long before it causes a problem in our living environment. It is the same with our bodies." - Ron Garner, Conscious Health: A Complete Guide to Wellness Through Natural Means (Get the book.)

"Satisfying carbohydrate cravings before the cycle, eating irregularly, snacking frequently, and poor sleep can increase the risk of menstrual migraines. Regular, moderate exercise helps. Riboflavin, or vitamin B2, is another nutrient that has been shown to be effective in the treatment of migraines. It can potentially decrease the number of migraine days by about 25 percent and lower the frequency by 30 percent. Similar to CoQIO, riboflavin is needed to convert food into energy." - Jonny Bowden, Ph.D., C.N.S., The Most Effective Natural Cures on Earth: The Surprising, Unbiased Truth about What Treatments Work and Why (Get the book.)

"But the biggest threat to the meal-as-we-knew-it is surely the snack, and snacking in recent years has colonized whole new parts of our day and places in our lives. Work, for example, used to be a more or less food-free stretch of time between meals, but no longer. Offices now typically have well-stocked kitchens, and it is apparently considered gauche at a business meeting or conference if a spread of bagels, muffins, pastries, and soft drinks is not provided at frequent intervals." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.) "Indeed, sociologists who study American eating habits no longer organize their results around the increasingly quaint concept of the meal: They now measure "eating occasions" and report that Americans have added to the traditional big three—breakfast, lunch, and dinner—an as-yet-untitled fourth daily eating occasion that lasts all day long: the constant sipping and snacking we do while watching TV, driving, and so on. One study found that among eighteen- to fifty-year-old Americans, roughly a fifth of all eating now takes place in the car." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Igetarian" superfa st Garlic Lover's Dip (and Sandwich Spread) A bean-based dip for snacking or spreadfor pita sandwiches." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "One study showed that nearly three-fourths of survey respondents reported increased snacking when under stress. The shift was more toward snack foods and away from fruits, vegetables, and protein sources like meat and fish. Dieters also more frequently reported stress overeating than non-dieters.17 The lesson? Have healthy SuperFoods readily available an< work on keeping stress at bay—every day! Pick your splurges. Decide in advance when you want to try a special dessert or interesting menu entree. If you plan it, there's no reason to feel guilty later." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.) "Get rid of that bag of M&MS in your bottom desk drawer and substitute individual serving-size bags (or one individual serving bag if more is too tempting) of nuts and dried fruit for snacking. Make sure you have an ample supply of green and black tea on hand. Keep some baby carrots and pepper slices in the office fridge. If you can, you might even find a SuperFoods buddy at work who will take a walk with you at lunch and distract you when the coffee cart is tempting." - Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews, Superfoods Rx Diet: Lose Weight with the Power of SuperNutrients (Get the book.)

"Make snacking a hassle. Avoid tempting foods. Put candy bowls, cookie jars, and other temptations out of sight. Hide them in the cupboard or pantry. Wrap tempting leftovers in an opaque container. Buy smaller packages. When given large packages of spaghetti, sauce, and meat, Wansink's subjects consumed 23 percent more (about 150 calories) than when they were given medium packages. Give yourself a daily reminder. The bathroom scale can be a simple yet powerful reminder not to overeat. Put the scale in your way so you can't avoid a daily weigh-in." - Dan Buettner, The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest (Get the book.)

"I guessed that he was also snacking on junk foods as he played. Under normal circumstances for most children, gaming or television watching in moderation is perfectly healthy. For a child with ADD/ADHD, however, the effects are more detrimental, to varying degrees depending on the severity of the disorder." - Jay Gordon, The ADD and ADHD Cure: The Natural Way to Treat Hyperactivity and Refocus Your Child (Get the book.)

"Avoid all snacking whatsoever between meals to establish a habit of self-discipline and to give the digestive system resting periods between meals. If snack you must, do it on nonstarchy vegetables. Dr. Tilden recommended cucumbers, celery and lettuce. T. C. Fry called eating the nonstarchy vegetables "The Zero Calorie Diet," which is made up of foods that require more calories to process them than are in them." - Susan E. Schenck, The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet (Get the book.)

"We'll talk more about how to use tryptophan to raise your spirits, improve your sleep and help you feel more relaxed in Chapter 7, but for now remember that snacking on a carbohydrate can raise the level of serotonin in your brain if you've eaten enough protein first to get tryptophan into your bloodstream. This fact has encouraged a number of authors to recommend eating sweets—in particular chocolate—as the ideal alternative to antidepressant drugs. I strongly disagree." - Kathleen DesMaisons, Potatoes Not Prozac: Solutions for Sugar Sensitivity (Get the book.)

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