How you doing?
I hope your answer is “great!”
Because the better you feel overall,
the easier time you’ll have sticking to
your eating and exercise program.
After all, food and your emotions
In fact, very new and recent studies
I’ve just come across show us that food
can in fact be addicting – and can
DIRECTLY affect the way you feel in general.
This is very timely research, as I think
nowadays most issues people have with
losing weight is more psychological than it is
physiological or not knowing what to do in
order to win the “battle of the bulge.”
So without further ado, relax, sit back
and enjoy today’s issue!
Yours For Health,
Health & Fitness Expert
Put An End To Emotional Eating
For the longest time we’ve all known
that food can comfort us.
Anyone who’s dived in spoon
first into a tub of ice cream after
a breakup or some other kind of highly
emotional experience knows how
true this is.
But one question has always remained…
is it the sensory experience of eating
that’s comforting us, or is it the food itself?
Researchers at the University of Leuven
in Belgium decided to find out the answer.
This study, published in the August 2011
issue of the Journal of Clinical Investigation,
recruited 12 healthy, non-obese volunteers.
The volunteers underwent functional MRI
(fMRI) scans of their brains while watching
sad and neutral facial expressions, along with
listening to sad and neutral music.
While all this was going on (I’d never
volunteer for this kind of a study!), the
researchers also fed the volunteers either
fatty acids or a saline solution directly into
the volunteers’ stomachs using a feeding tube.
This was to bypass any sensory stimulation like
taste, smell, etc.
The volunteers did not know what they were
getting (the saline or the fats).
Those who were fed the fatty acids reported
feeling less sad or depressed than those who
received the saline. 
What’s more, those who had the fatty acids
showed less of a brain state change than the
The researchers concluded that, “Eating fat
seems to make us less vulnerable to sad emotions,
even if we don’t know we’re eating fat.”
What can you take from this?
Well, if you’ve ever felt like you just didn’t
understand why you felt like eating whenever
things get stressful, now you know why.
Putting an end to overeating first requires
awareness. You have to understand why you
do it in the first place. Once you know why,
then you can create solutions to remedy the
That’s why this study is important. It gives
us new insight as to why we might gravitate
to these kinds of fatty foods.
Another study also shows us that overeating
and bingeing on junk food is actually more of
an addiction for some… which may be why it’s
so hard for many to “kick” the habit of eating
what they already know they shouldn’t.
The study, conducted at The Scripps Research
Institute, suggests that compulsive eating
shares the same addictive biochemical mechanism
that’s triggered with heavy-duty drugs like
cocaine and heroin. 
“These findings confirm what we and many
others have suspected, that overconsumption of highly
pleasurable food triggers addiction-like neuroadaptive
responses in brain reward circuitries, driving the development
of compulsive eating,” said Paul Kenny, the study’s lead author.
So if you suffer from overeating and/or emotional
eating, how do you put an end to it, once and for all?
These tips may help:
1. Avoid triggers. A trigger can be anything –
an environment, people, places, things, etc. Whenever
you find yourself wanting to overeat or eat junk, where are you?
What’s going on around you? Are you around certain people?
Make a note of this because these are the people, places and
things you want to start avoiding.
2. Gain more awareness. Obviously, if you aren’t
aware of what causes you to eat emotionally or
eat stuff you shouldn’t, then you can’t change it.
So whenever you get the urge or you’re already in
the act of “comfort” eating, observe your thoughts and
emotions. Are you feeling stressed? What are you thinking
about? Do things feel overwhelming? Are you angry? Frustrated?
3. Substitute the behavior. Once you have awareness, it’s
time to substitute a new behavior in place of the behavior
you’re trying to stop. So if you know that when you’re feeling
anxious and overwhelmed, you’d rather dig into a pint of ice cream,
switch up the behavior. Become aware of the fact that you want
to eat to comfort yourself, and instead of eating, drink water.
Or, go for a jog. Get creative here. Do something that will take
your focus off of how good eating that food will make you feel.
This isn’t by any means a comprehensive list, but it will get you
started on the right path. So make sure you take action on it!
And by the way … if you’re serious about taking your health
and fitness to the next level, why not take advantage of your
FREE Fitness Consultation? (an $99 value)
During this consult, you’ll receive detailed information on
how to get fit and trim that’s tailored to YOUR body.
There’s no obligation and it’s totally and completely free.
To sign up, use the link below!
1. Lukas Van Oudenhove, et. al. Fatty acid?induced gut-
brain signaling attenuates neural and behavioral effects of
sad emotion in humans. J Clin Invest. 2011;121(8):3094?3099.
2. Paul M Johnson, Paul J Kenny. Dopamine D2 receptors in
addiction-like reward dysfunction and compulsive eating in
obese rats. Nature Neuroscience, 2010; DOI: 10.1038/nn.2519
“Act as if what you do makes a difference. It does.”
– William James
Eat Yourself Thin
Chicken Tikka Masala
1 cup yogurt
1 tablespoon lemon juice
2 teaspoons ground cumin
1 teaspoon ground cinnamon
2 teaspoons cayenne pepper
2 teaspoons freshly ground black pepper
1 tablespoon minced fresh ginger
4 teaspoons salt, or to taste
3 boneless skinless chicken breasts,
cut into bite-size pieces
4 long skewers
1 tablespoon butter
1 clove garlic, minced
1 jalapeno pepper, finely chopped
2 teaspoons ground cumin
2 teaspoons paprika
3 teaspoons salt, or to taste
1 (8 ounce) can tomato sauce
1 cup heavy cream
1/4 cup chopped fresh corriander
1. In a large bowl, combine yogurt, lemon juice,
2 teaspoons cumin, cinnamon, cayenne, black pepper,
ginger, and 4 teaspoons salt. Stir in chicken, cover, and
refrigerate for 1 hour.
2. Preheat a grill for high heat.
3. Lightly oil the grill grate. Thread chicken onto skewers,
and discard marinade. Grill until juices run clear, about 5 minutes
on each side.
4. Melt butter in a large heavy skillet over medium heat.
Saute garlic and jalapeno for 1 minute. Season with
2 teaspoons cumin, paprika, and 3 teaspoons salt. Stir in
tomato sauce and cream. Simmer on low heat until sauce
thickens, about 20 minutes. Add grilled chicken, and simmer
for 10 minutes. Transfer to a serving platter, and garnish with
Prep: 30 mins
Cook: 50 mins
Ready: 2 hr 20 mins
Amount Per Serving – Calories: 404 / Total Fat: 28.9g /
Cholesterol: 143mg / Sodium: 4499mg / Total Carbs: 13.3g /
Dietary Fiber: 2.5g / Protein: 24.6g