Help! I Am Addicted to Food

  • posted by Marci Evans
  • Tuesday, March 01, 2016


I have blogged about food addiction before. You can read previous posts here and here. But I recently had the opportunity to serve as a guest on my colleague and friend Julie Duffy Dillon's Love, Food Podcast. (If you haven't already subscribed, I totally encourage you to do so!) 

In this episode, Julie and I tease through a letter written by a woman who feels completely controlled by food and wonders if she is in fact a food addict. Together we talk about the current state of food addiction research and provide this writer with some practical tips. I think you'll like it! 

Here is a link to the episode. But you can also access it on your phone through iTunes, Stitcher, or wherever you typically get your podcasts. Please tune in and let me know what you liked or didn't like!

Nigella Lawson, Clean Eating, & Eating Disorders

  • posted by Marci Evans
  • Tuesday, December 15, 2015


Recently, famed Chef Nigella Lawson appeared in an article where she stated that "Clean eating is a way to hide an eating disorder." I posted this article on my Facebook feed and it generated A LOT of discussion. And it was amazing to me see the varied comments and strong emotion behind each of them. Here is a link to the original article. Given the flurry of responses, I decided to chime in as well. It's a quick one but hopefully a helpful addition to the conversation. I look forward to hearing your comments as well! Feel free to post here or on my Facebook wall.

Is clean eating simply a socially acceptable way to have an eating disorder? Or does the diagnosis distract us from really examining our own relationship with food?


Give Myself Permission to Eat All Foods? Yes! Here's How

  • posted by Marci Evans
  • Thursday, October 29, 2015

Are you worried about all of the Halloween candy you might eat in the next couple of days?!  Then be sure to watch this video blog. In it I address the challenging topic of learning how to give yourself permission to eat ALL foods. I share with you why it's important and provide you with a 4-step process to successfully introduce formerly forbidden foods back into your diet. If you are on your path to making peace with food and getting off the dieting train, this is a video blog you will want to listen to again and again.


But I also want to hear from YOU. What did you learn from this video blog and more importantly, what questions does it bring up for you? Share your thoughts here or on my Facebook page.

Want to Know What's Amazing About the Human Brain?

  • posted by Marci Evans
  • Monday, June 01, 2015
Enjoy this guest post by Sarah Patten, who also happens to be very fascinated by the brain. Her words will inspire you to nourish that most vital (and as it turns out hungry) organ!

Riding a bike has brought me joy for as long as I can remember (after mastering the whole “no training wheels thing” as a kid...), but it's been a while since I've had my own wheels to ride around town on. That all changed when I recently found the perfect “starter bike,” and just in time to ride along the Charles in the beautiful sunshine! I have also recently discovered that I like to ride my bike while listening to the “TED radio hour” podcasts to achieve the added bonus of doing a little learning while I pedal.

One of the episodes I listened to recently was titled “What is so special about the human brain?” and I found myself listening with raptured attention (while still being mindful to obey all traffic laws and stay aware of my surroundings) as the speaker discussed how our brains function, how they've evolved, and just how much more there is to be discovered about their complexities.

The most fascinating part of the podcast to me was when Suzana Herculano-Houzel, a neuroscientist at the Instituto de Ciências Biomédicas in Rio de Janeiro, discussed her research regarding what makes the human brain different from that of other creatures and how the evolutionary process allowed this to be so.

It turns out that it isn't the size of our brains which determines how cognitively advanced we are (evidenced by the fact that creatures like elephants and whales have much larger brains than we do), but instead it's the amount of energy that our brains consume. Although the human brain accounts for only ~2% of our body weight, but uses ~25% of all of the energy that our bodies requires to run daily. To illustrate this with an example, if you were to eat a ~2,000 calorie/day diet, 500 of those calories would be used solely to fuel your brain.

Why is it that the human brain requires so much more energy than our closely related counterparts? It's due to the fact that almost 20% of the billions of neurons in our brain are located in the cerebral cortex – the area of the brain which allows us to plan ahead, reflect back, and learn from our mistakes. This 20% is significantly greater than our closely related cousins, the apes. In her TED talk, Suzana Herculano-Houzel discusses how this came to be, and the answer sparked great interest in my own “nutrition focused” brain. It turns out that in order to add new neurons, the brain requires added energy, so the increased number of neurons in our cerebral cortex is actually more “energetically expensive.” Apes eat a diet of raw foods consisting of bark, leaves, etc and spend ~8.5 hours/day gathering and eating food in order to meet their energy needs. If human beings were to eat in the same way, we would need to spend ~9.5 hours every single day focused on finding and eating food in order to maintain the brains we have today.

In order for our brains to evolve beyond that of an “ape brain,” our ancestors had to find a way to take in more calories than were available through just raw foods. How did they accomplish this? Through the advent of cooking! By cooking their food, they were able to access more energy by making the food softer and easier to chew and digest. This discovery allowed them to spend less time devoted to gathering food and eating while increasing their energy intake to allow for more neuron formation. The added bonus was that it freed up the majority of their days to allow for participation in much more interesting (and further brain stimulating) tasks. So by being able to increase our energy intake, we were able to literally grow our brains into more highly functioning tools AND allow for the freedom and flexibility for those brains to be put to good use and further developed. Definitely a positive reinforcement cycle!

All of this fascinating information left me with some “food” for thought. The above content is just one more reason to insure that your body and brain get the nourishment they need. Without adequate energy intake, our brains aren't able to function optimally and quite literally “grow” to their highest potential. In addition, the brain picks up on this energy scarcity as a sign that food needs to become the main focus, so it makes sense that those caught in restrictive eating patterns feel they can think of nothing but food. Do yourself a favor and “free up” some of that brain space to take part in more interesting and fulfilling activities outside of eating – there's a world of possibilities out there to discover!

Brain, Mood, Exercise, and BDNF

  • posted by Marci Evans
  • Thursday, April 30, 2015

Ever wonder why laughter, medication, and exercise have the power to improve your mood? This video explains why that is and it all has to do with Brain Derived Neurotrophic Factor (BDNF). I learned about BDNF for a 2nd time while attending The Academy of Eating Disorders annual conference last week. And I decided to share it with each of you because it was one of the coolest things I learned at the conference!

So if you are interested in your brain, your mood, or exercise I'm pretty sure you'll enjoy this vlog! How does exercise impact your mood?