Cookie Monster recently decided to do something about his cookie-eating vice and become healthy. What a makeover from the uncontrollable cookie slob he had been previously. And no, he did not join Weight Watchers or do the Atkins. Instead, through his signature song, he learned that "A Cookie is a Sometimes Food."
What brought me satisfaction is that he hasn't renounced eating cookies entirely. "We are not putting him on a diet," Cookie's spokesman from the Sesame Workshop said in a press release. "And we would never take the position of no sugar. We're teaching him moderation."
Okay, so now he only eats ONE. A cookie every once in a while is certainly not so terrible. But C isn't just for cookie; "Sesame Street" has added that C is for carrot, too. C is for Crazies, come on, get real - isn't this a Carton of Crap?
Maybe not. Although I don't believe that a-three-year-old is going to binge on cookies after hearing Mr. C Monster sing about them, it is a giant step that "Sesame Street" is introducing healthy habits and nutritional information to children of such a young age, especially considering the high level of childhood obesity.
But before we even begin to discuss the health aspects of Cookie Monster's sudden turnaround, let's see what is actually happening inside of that hairy blue body. Now that he only eats cookies "some of the time," he's rid himself of the constant insulin spike to his blood-glucose levels.
Insulin is released by the pancreas in response to increased levels of sugar in the blood. It helps move glucose (sugar) from the blood to muscles and other tissues so that the body can use it for energy. When we eat cookies, which are high in sugar, the pancreas reacts by releasing insulin to help absorb all of the glucose from the food. This is called an "insulin spike," which is actually normal and how the body reacts to food.
So if it's normal, then what's wrong with eating cookies? Nothing. No one is telling Cookie Monster or you to stop eating cookies, but Mr. C Monster is a lot healthier because he isn't overindulging like he used to. Now, he enjoys the pleasure just once in a while.
The problems arise when we overload our system and eat sugary foods like cookies too much. The scenario: it's 10:30 p.m. You're studying in the library for an exam the next day. Unfortunately, you still have a lot to absorb. So you anticipate staying up for at least another three hours, and decide that a bag of M&M's and fuzzy peaches will do the trick.
Refined foods like these aren't the best choice in a diet, because they replace nutrient-dense foods, are low in fiber, and usually are high in calories. Some people might be able to work very well with this sugar high - like a crazed and energized focusing machine. But for the rest, there are much better options for late-night studying - options that won't turn you into a gorilla set loose in Tisch.
Then what should you eat for late night studying if you're hungry? And when CAN you have your cookies? Plan ahead. Eat smaller meals throughout the day, about every three to four hours is best. "Grazing" is the way I like to think about it. If I'm going to be more active one day, then I'll just graze in larger portions. If you keep your meals at regular intervals you'll most likely never be very hungry, and chances are you won't need to eat late at night.
But it isn't always easy to plan in advance. Therefore, if you truly are hungry at a late hour, a decent snack to have while studying is one that will provide a lasting feeling of fullness without causing such a huge rise in blood-glucose levels.
Such foods include those that have fiber in them, such as complex carbohydrates (examples are brown rice, whole wheat breads and oatmeal), or beans, eggs, nuts, legumes and certain fruits. If you do choose to eat a refined carbohydrate, fat and protein actually slow down absorption, so the spike won't be as high as you'd think, if you eat other foods with it.
If you're going to have your "sometimes cookie," following a workout is the most ideal time: your body will most efficiently use this refined food as energy post-workout. But the best post-workout food will have a combination of protein and carbohydrate, such as a bit of cottage cheese, fruit and nuts, or a sports drink or energy bar.
Maybe that's the real secret - Cookie can still eat his cookies because he does a little time on the treadmill!
In general, the best advice is to consume whole grains, fruits, veggies, lean proteins and dairy over the course of the day - perhaps with an occasional cookie. This is why Mr. C Monster has resolved to stow away his box and help himself to a taste of ONE.
C is for Control your Cookie Cravings! That's good enough for me.
Senior Marissa Beck, an English and art history major, works with the Strong Women program as an assistant manager and personal trainer for the Tufts Personalized Performance Program. She can be reached at Marissa.Beck@tufts.edu. This column is written in conjunction with Emily Bergeron, R.D., the editor of the Daily's Balance section.
