Oh, to be like the mule,
Driven solely by a carrot within reach,
Instead of being a person,
A captive to the temptation of chips that linger at hand.
―The Man and The Mule, Kenny Bodanis (1971 – )
It is an ongoing struggle for me, even with a healthy physique. I stand six feet tall, and my weight fluctuates between 178 and 192 pounds. It sways, reminiscent of the contours on a potato chip— my nemesis.
These figures are significant, as I remain ever conscious of them. The battle occurs after dinner, on the couch, as I manage a remote control.
Throughout my upbringing, junk food provided solace during my parents’ tumultuous relationship when nothing else could. Thus, I find myself seated, mentally wrestling. If I give in to my cravings for junk food, guilt and lethargy will follow. But if I resist, the mere thought of those delights stashed away in the pantry pounds at my mind like a creaking hatch in a tempest.
Living in denial
“Comfort foods are aptly named as they stimulate a dopamine release,” remarks Popi Kasvis, a lecturer at McGill University’s School of Human Nutrition in Montreal. Her focus lies in oncology, particularly in assisting cancer patients with their dietary needs during challenging times. “Patients often become distressed when their once-loved comfort foods are no longer an option, which is highly troubling.”
Isn’t that the core issue? How do we reconcile denying ourselves something cherished while replacing it with something less enjoyable for the sake of our wellbeing? How can one prioritize physical health at the expense of emotional satisfaction?
Decoding cravings
It’s essential to remember that nature often perceives us as vulnerable. Our bodies require fats, sugars, and salts for survival, although our evolutionary journey never anticipated delights like whipped cream or peanut butter cups.
In addition to fighting those junk food-induced dopamine highs, we must deal with our hunger pangs, driven by ghrelin, a hormone that enhances our desire for calorie-rich snacks. Consuming these treats releases even more pleasure hormones, trapping us in a cycle akin to a high-speed chase for junk food gratification.
Breaking the cycle
It’s a bitter twist that consuming these delicious processed snacks can trigger feelings of shame and helplessness in our bodies. This imbalance in our gut microbiome may result in depressive symptoms, leading many to cope through repeated indulgence in unhealthy eating habits.
On the flip side, positive dietary choices exist. Dr. Nicholas Fabiano, a resident in psychiatry at the University of Ottawa, notes that those who consume a nutritious diet, filled with whole foods like fruits and vegetables, demonstrate a lower incidence of depression and related symptoms.
According to Fabiano, the way to identify processed foods is straightforward. “By simply looking at the ingredient list, it often contains a long array of components that is hard to read in its entirety.”
Coming from an Eastern European background, I sometimes indulge in unusual food combinations; for instance, I might enjoy yogurt followed by sauerkraut. Thankfully, these culinary choices can benefit my mood.
“Research indicates a relationship between a healthy gut microbiome and reduced depression,” says Kasvis. “Incorporating probiotic, prebiotic, and fermented foods can contribute to maintaining beneficial gut bacteria, which in turn supports mood.”
Taking it step by step
This marks the third part of our mental health series, previously highlighting “Meditation and Mindfulness” and “Exercise.” Two fundamental concepts persist throughout the series. The first emphasizes incremental change. Simplifying objectives transforms monumental tasks into manageable ones. Change is predominantly cultivated in the mind.
“Be mindful of your emotional triggers surrounding food,” Kasvis advises. “Before you reach for that bag of chips, consider:
- What is prompting my desire to snack?
- Is there an alternative, more productive action I could take that might relieve my stress?
- Would stepping away for a quick walk positively impact my mood?”
“Preparing crunchy vegetables ahead of time, keeping them pre-cut in the fridge, can be helpful during moments of temptation,” Kasvis adds. “If you have to take the time to peel carrots, it’s all too easy to choose the chips instead.”
The second essential aspect involves nurturing self-compassion. “Sometimes, we might crave those chips,” Kasvis notes, “and that doesn’t warrant severe self-judgment.” Additionally, consulting a nutrition expert can provide personalized guidance and support in setting achievable health goals.
Understanding the importance of small steps and self-kindness is part of my journey, along with recognizing that indulging in chips occasionally isn’t a sin.
But what is reprehensible? Tempting a poor mule with a lousy carrot.
This piece was first published in the July 2025 edition of Thewindowsclubs magazine.
