Willpower to Snack Wisely

Do you have the willpower it takes to make healthy lifestyle choices? Yes you do, but you just may need to exercise that muscle. Many of us wanting to eat better have probably mentioned our willpower or lack thereof. Research shows that willpower can be thought of like a bucket that can be depleted but also a muscle that can be strengthened. 

This is from the Stanford Medical School Newsletter, Scope:
Is willpower a limited resource? Yes, and no. One of the most replicated findings in the field of willpower research is that people who use willpower seem to run out of it. Interestingly, any act of self-control leaves people with less willpower for completely unrelated challenges. Trying to control your temper, ignore distractions or refuse seconds all tap the same source of strength. The research also shows that willpower decreases over the course of the day, as your energy gets “spent” on stress and self-control. This has become known as “the muscle model” of willpower. Like your biceps or quadriceps the willpower “muscle” can get exhausted from effort.

But that doesn’t mean we’re all doomed to run out of willpower by noon. I prefer to talk about becoming a willpower athlete. Any muscle in your body can be made stronger through exercise. If willpower is a muscle, even a metaphorical muscle, it should be possible to train it. That’s what the research shows. As with physical exercise, using your self-control muscle may be tiring, but over time the workout increases your strength and stamina. So what starts out difficult becomes easier over time. New behaviors become habits, temptations become less overwhelming and willpower challenges can even become fun.

Is it no wonder then by the end of a long day that some people reach for processed, unhealthy food -- it's fast, easy and doesn't require yet another decision. But now you know better, so you will want to reach for a healthier snack. With that in mind, here are some recommendations for smarter snacking from Harvard Medical School's HEALTHbeat:

 

Have you upgraded your snacks in the interest of more healthful eating? Perhaps you’ve traded in your afternoon candy bar for an energy bar or have become a fan of baked potato chips or fat-free ice cream. Maybe you’re willing to pay a little extra when the label says “organic” or “natural.”

It’s a great idea to choose snacks wisely. But many foods that seem to be a great nutrition value aren’t. Bran muffins and cereal bars can be packed with unhealthy fats and added sugar. Fat-free foods often contain lots of added salt and sugar.

Here are 7 tips for smarter snacking.

1. Go for the grain. Whole-grain snacks — such as whole-grain low-salt pretzels or tortilla chips and high-fiber, whole-grain cereals — can give you some energy with staying power.
2. Bring back breakfast. Many breakfast foods can be repurposed as a nutritious snack later in the day. How about a slice of whole-grain toast topped with low-sugar jam? Low-sugar granola also makes a quick snack.
3. Try a “hi-low” combination. Combine a small amount of something with healthy fat, like peanut butter, with a larger amount of something very light, like apple slices or celery sticks.
4. Go nuts. Unsalted nuts and seeds make great snacks. Almonds, walnuts, peanuts, roasted pumpkin seeds, cashews, hazelnuts, filberts, and other nuts and seeds contain many beneficial nutrients and are more likely to leave you feeling full (unlike chips or pretzels). Nuts have lots of calories, though, so keep portion sizes small.
5. The combo snack. Try to eat more than one macronutrient (protein, fat, carbohydrate) at each snacking session. For example, have a few nuts (protein and fat) and some grapes (carbohydrates). Try some whole-grain crackers (carbohydrates) with some low-fat cheese (protein and fat). These balanced snacks tend to keep you feeling satisfied.
6. Snack mindfully. Don’t eat your snack while doing something else like surfing the Web, watching TV, or working at your desk. Instead, stop what you’re doing for a few minutes and eat your snack like you would a small meal.
7. You can take it with you. Think ahead and carry a small bag of healthful snacks in your pocket or purse so you won’t turn in desperation to the cookies at the coffee counter or the candy bars in the office vending machine.

My additional thought on snacking... if you want something sweet, go for it. BUT choose wisely and eat small amounts. Sometimes I want some chocolate, and I'll eat a handful of dark chocolate chips or if I'm at the store (and losing willpower) I'll choose a handful of dark chocolate covered almonds from the bulk bin. I'll even talk myself into going home and making cookies instead. This works, because sometimes I get home and decide I don't even want sweets. Don't restrict yourself, but don't go overboard either. Just keep exercising that willpower muscle.

Action Item: Make a late-January resolution to strengthen your willpower! Work on it a little every day.

For further reading: The Secret to Outsmarting Temptation, Conserve Your Willpower it Runs Out, and The Science of Willpower