8 Tips For Eating Out

Should you avoid eating out?

Most trainers would take a stance on this and tell you whether or not eating out is detrimental or beneficial to you reaching your goal.

There is nothing wrong with eating out. There is no bad food. There are portion sizes that are too big you and foods with little micronutrient value.

This doesn't mean you need to avoid going to all restaurants, disown your family and miss celebrations just to meet your health and fitness goal.

There are a few great things you can implement to keep you headed down the right path though.

I call it the going out to eat checklist.

1. Don't skip meals just so you can binge when you go out to eat.

Poor decisions stem from the fact that you are starving and foods you typically would avoid become foods you give into. If you arrive hungry, most likely you will be tempted to fall off track. Not to mention, by the time you get to your destination, get seated, order and eat, it can take hours. That is a set up for failure.

Have some nutritiously dense food prior to you going out to eat. If you have dinner plans then don't skip lunch and that mid day snack so you can load up on chips and salsa because chances are you will over do it once you start.

2. Take a look at the menu prior to you getting to the restaurant.

You can find pretty much any menu of any restaurant online now. This serves you because now you can plan before hand. Check the menu online so you can plan your meal using healthier options. It is smart to show up at the restaurant well prepared and knowing what it is you are going to order. You can make a healthy choice almost anywhere. But the major key is you must know what to ask for and how to manipulate the menu options.

3. Don't be afraid to ask for food substitutions.

You need to be aware of your eating. There is a reason why the foods that you eat at a restaurant taste so good. They may tell you what comes with a meal but you aren't aware how it is prepared. For example, often an entree will not list “butter” or “cheese” in the description, but you can bet that most meals are doused with butter or dusted with cheese. Butter and cheese can easily add an additional few hundred calories to a meal! The oils that are another culprit. Peanut oil, soybean oil, vegetable oil and various others are used in your meals so they have a superb flavor and leave you begging for more.

Know what you are eating. Ask the server how the food is prepared and don’t be afraid to ask as many questions as you need to ensure you are ordering your meal as you want it. Don’t assume the meal you order will be prepared exactly as the description states. Menus tend to give an overview of the meal but not offer the specifics that can easily prevent a meal from being healthy. It is okay for you to ask the server for your meal not to be dipped in butter prior to being prepared.

4. Make sure you get your veggies.

You can't go wrong with vegetables. Well unless they are drowned in butter. Vegetables at a restaurant tastes ten times better than those steamed vegetables you made at home last week. That is because restaurants drench their veggies in butter. So be careful when you are under the assumption that you are making a healthy choice. Salads are tricky as well. Some healthy salads can have more calories from fat than a cheeseburger! Ask for your cheese on the side, dressing on the side and be cautious of the amount of nuts that are on your salad. It is okay for you to modify your meals. Little things like dressing can defeat your purpose of making a good choice and double your calorie intake for that meal. Some great additions to salads that don't bring the unwanted fat calories include honey mustard, salsa, light italian, and various balsamic dressings.

5. When in doubt, choose grilled options.

Grilled options are a safer bet than fried. Anything that has the word “crunchy,” “fried” or “breaded” you want to cautious of. You would be surprised how many meals can be made “grilled with no butter or sauce.” But if you want the sauce then ask for it on the side for dipping. That way you can be in control of the consumption.

6. Order water.

It is fine if you want an adult beverage. That is your personal choice. But make sure to order a water as well. Water will help you stay hydrated and also help you keep full so you don't overeat. Restaurant meals typically have more sodium in them than a meal you will make at home because they want to boost that great flavor. If you stay hydrated you can combat the extra sodium in restaurant meals.

7. Get a to go box immediately..

The plates at restaurants are humongous. The food that comes out on them can feed a small village. You get full half way through and force yourself to eat the rest because you don't want to 'waste food'. That is a bad mindset to be in. Rather than setting yourself up for that, ask for a to go box and put half away as soon as the meal comes out. Out of sight, out of mind. You can eat the left overs for lunch the next day.

8. Share a dessert.

I know you want one and so does your partner. But that is cruising down weight gain island. I know it will taste so good going down but you will be kicking yourself tomorrow. Just air on the side of caution and choose one dessert that both of you can enjoy.

The more you are aware of how to navigate a menu, the easier eating out will be. Eating out doesn’t have to be so daunting. The more you eat out and learn to ask for what you want, you will see how accommodating most places can be. There is no reason why you can’t go out to eat with friends and family, while continuing to stay on track with your goals. I hope these tips help and prove how realistic it really can be.

Grandma's Cooking Can Get You In Trouble

When I was growing up I remember going to my grandmother's house and salivating over the food she made me. I'm sure that everyone will agree with me when I say, "There is no cooking like Grandma's." Right?

One reason Grandma's cooking tastes so good is that she isn't afraid to use oil and butter. She coats the pan with it. She adds it to the recipe. She even adds it as a topping sometimes. 

I always wondered how the vegetables tasted like pie. Ha! Those "healthy" green beans added up to hundreds of extra calories to the meal for sure!

The unsaturated, "healthy" fats in oils such as olive, canola, and avocado oil and the saturated fats in butter and coconut oil have their place in your diet. I'm not saying that you shouldn't have them. They play an important role in your physique and performance goals. But those fats are very calorie dense and you shouldn't throw them in dishes without accounting for them. They can raise your daily caloric intake by 300 calories really fast. 

Let's say you are cooking lean ground turkey for lunch. It may have a 90/10 ratio and it will typically lose some fat when cooked. But when you add in all the oils and butter then it is possible that you are you're adding hundreds of additional calories to your day.

Rather than adding oil or butter throughout the cooking process, use a nonfat cooking spray. Another great idea is to flavor your dish with your favorite herbs or spices instead of butter. There are tons of great seasonings out there that can help you in this endeavor. 

I love to cook and try different seasonings. The key to this process is finding seasonings that you like and work with your taste buds. 

Here are my top 3 favorite seasonings to use on protein sources like chicken, turkey, beef or pork. These brands have worked for me over the past 10 years. They have many different options but I felt the need to share. Hopefully it can help you in your journey. 

Has Foodie Become A Personality Type: part 2

Regardless of your emotional set point, your everyday habits and choices are important. The way you make dietary choices can push the needle on your well-being. 

People who are the happiest tend to be superior at sacrificing short-term pleasures when there is a good opportunity to make progress toward what they aspire to achieve. Happy people seem to have an intuitive grasp of the fact that sustained happiness is not just about doing things that you like. It also requires growth and adventuring beyond the boundaries of your comfort zone.

The next ‘Foodie’ personality types all revolve around happiness. They are all short term decisions to experience happiness at the expense of long term results. 

Do you see yourself in any of these scenarios?

3. The Weekend-Er
Is it Friday yet? This person is typically saying that by Tuesday. When it comes to discipline during the week, they are on the straight and narrow. Their work ethic at the gym is unwavering, and their ‘clean diet’ is micromanaged. 

Then the weekend and special events arrive, and it's as if Superman has just been hit with Kryptonite. As they say goodbye to their Monday-Friday schedule, they also say farewell to their adherence to the ‘plan’. For the Weekend-Er, having a good time with food and drink is a priority. They're haunted by the fear of missing out and give into the temptations of the environment they might be in. Saying "no" is impossible when you are at a fair and everyone is having a funnel cake and turkey leg, right?

At football tailgates, they drink beer in liberal amounts and eat plenty of wings, hot dogs, and burgers. They can't turn down two-for-one margarita specials or happy hour specials with friends. The typical reason why is, “You only live once.”

I competed in natural bodybuilding competitions during my college years in San Angelo, TX and I had a blast with friends that enjoyed alcohol while I sipped on my water bottle. True friends don’t judge your health decisions, they support them. Social events can be just as fun without getting trashed or stuffing yourself with garbage foods. Moderation is more important than anything to the Weekend-Er. Hang out with your friends and go to your favorite events, but limit your consumption of adult beverages and party favorites.

Pay attention to your environment and ask yourself, "Am I indulging out of true hunger, or eating and drinking out of obligation, expected societal norms, and peer pressure?"

Just remember that clocking out for the workweek doesn't equate to punching the timesheet for your fitness habits as well. Five days of eating diligently and training like a 300 warrior can't compensate for inhaling everything in sight for 48 hours straight.

4. The Diner
Seven days a week, this person is dining at various restaurants. This person will tell you that they lack culinary skills. Often, he or she isn’t in a frame of mind to learn a new skill either. Dining out gives them an opportunity to be social, people watch, and unwind. 

They may use the excuse of being "too busy" to cook and prepare their meals. So they rely on takeout and restaurants for their nutritional needs.

I am no different than the next person and I love to indulge in a nice restaurant every now and then. But eating out on a regular basis is a dangerous game. It is difficult to able to control the portions given at restaurants. There is no way to know what oils or ingredients that are in your food and you are at the mercy of "secret ingredient plague”.

Sure, it looks like plain chicken breast and rice, but the chicken was probably prepared in liberal splashes of oil, and the rice cooked in butter and other ingredients not normally used in home cooking. So, what was originally thought to be around 500-600 calories might clock in at 1,000 or more.

Cooking is a skill and yes it takes time. You don't have to be a top chef make decent meals. You don’t have to be an extremist and eat bland foods either. Taking the time to create great tasting food is something you are capable of. By eating meals you make at home, you know exactly what foods are going into your body and can avoid playing the macro-guessing game.

For the busy folks, I always recommend practice a meal plan eating schedule. Eating the same 2-3 meals during the week and switching out your snacks will help you simplify the meal-planning process. It will eliminate the guesswork. Doing this over time will help you become an intuitive eater. Some day you will know your body well enough to give it what it needs. 

These personalities describe how you act and who you become when you expose yourself to certain behaviors. Without keeping them in check, these behaviors can lead to health hardships. But I believe when you know better, you should do better. 

Is It Important To Create A Grocery List?

The short answer is Yes. I shouldn't have shared that because I may have ruined the build up to the post. But I'm sure you know that list are important already. Getting in the kitchen and preparing your food is one of the best ways to take control over your health. Preparing meals is important when you have a busy schedule if you desire to nourish both you and your family.

Going grocery shopping and not having a list creates all sorts of issues. You end up picking up things you don't need, probably won't like, and items not conducive to your goals. Having a grocery list when shopping saves you time and money. A simple list can ultimately have an effect on your health in a positive way. If you go into the store knowing what you already need to buy, you won't waste countless minutes wandering the store debating on what sounds good.

Have your grocery list, get the items on your list, and get out.

Have you ever bought food and never ate it? I have loads of items in the pantry and freezer that I have not ate. Every time I have been to the grocery store without a list I waste too much money on food and never eat it, or it goes bad. Buying food that you have planned to eat will help cut wasted food.

How many times have you gone to the grocery store without a list and you left with cookies, chips and ice cream? If so, chances are you were making an emotional buy. These are comfort foods and when they are in the house, they are hard to avoid especially if you are feeling bored, tired, lonely or sad. Chances are you will not only eat one serving unless you have mastered the art of self discipline.

Having a list also helps you from making impulse buys. You are less likely to become distracted by all the pretty packaging and clever marketing of refined foods.

If you are making your own list here are a few tips: 1. Make sure that you count how many servings you have for a week of each meal item. 2. Measure your protein sources and always purchase a little more than you need because it cooks down some. 3. Don't forget spices and small ingredients. Things like cinnamon, cumin, season salt, paprika and others are hard to remember to purchase sometimes. These items can make your meals taste so much better.

webfit (1)
webfit (1)

WebFit just launched an update. We have a grocery list available for your personalized meal plan. It is for sure one of the most innovative ideas we have come up with yet.

The 5 Key Benefits of Following a Meal Plan

There is no doubt in my mind that one of the most critical components to a healthy lifestyle and diet is nutritional variety. For example, the people of Okinawa, Japan are some of the longest living people on the planet. They have the greatest proportion of centenarians in the world (People that live to 100 years old.) They also happen to have one of the highest food varieties of any culture in the world. So it is safe to say that a great percentage of their health comes from diet. Can you eat your way to a century?

In contrast, there are health professionals today that coach and help people around the world to be this healthy but go about it in a different way. They will claim to be all about health, but you have to cut out gluten, dairy, red meat, “processed” foods, fruits, legumes, starches and whole eggs, only to end up with the shortest list of foods you could imagine. The diets that are being prescribed will unlikely meet your micronutrient needs. Not only that but following rigid diets result in the self-fulfilling prophecy of you being unable to digest foods on their clean list without terrible discomfort due to the loss of enzymes and gut bacteria that are essential to the digestion of a variety of foods.

So how do you combat this? Finding a balance, trying new things, learning more about food, and understanding what works for you. This is why we use a very simple meal plan approach on WebFit. Below are 5 reasons why we implemented meal plans within the app to help you reach your goals.

  1. Teaches Behavioral Factors For Continued Success Meal plans provide a framework sort of like having a calendar does in planning your day. If you are someone who used to under eat and not consume enough calories, having a meal plan will reinforce the daily thoughts necessary for you to consume more calories and hit your macronutrient goals. If you are someone who forgets to eat and overeats later in the day, having a meal plan will help remind you to have better proportions throughout the day to avoid energy slumps and binging late in the day.
  1. Controlling The “Hell With It Effect” Have you ever been on a restricted diet and someone offered you something that you have not had in a long time and you ate it? When you eat a highly-palatable but self-restricted food when you are ‘not supposed to’ then the “Hell With It Effect” kicks right in. This often leads to you just eating whatever for the remainder of the day and telling yourself that you will start fresh tomorrow or on Monday. Dieting or restrained eating generally increase the likelihood of food craving. Having a meal plan can combat this by giving you options with foods that you enjoy eating and meal options that you can move around to meet a specific craving you may be having.
  1. Less Time Consuming & More Economic Having a meal plan can allow you to meet budgetary needs for the household. Food is often a major expense to everyone’s budget. Having a plan with specific foods, portions, and amounts can help you not waste food and have a better idea of what you will be spending week to week. Meal planning can also help conserve time during the busy week and allow you to have more free time to spend with your family, friends and loved ones. Typically meal plans can be prepared before the week gets away from you. Your food and raw ingredients can be gathered at the grocery store, and cooked all in few hours. This type of preparation will free up time during your busy week so you can spend less time thinking about what fast food place to go to and spend more time on hobbies, exercise, spending time with loved one’s or relaxing from a busy day.
  1. Better Performance and Energy Are you waking up drowsy? Needing coffee daily just to get you going? Hitting a mid-day slump where you feel like you need a nap? All of these things can be tied back to what are you eating. A meal plan that has a variety of foods can help give you good fuel for your day and eventually lead to better performance in and out of the gym.
  1. Consistent Weigh Ins Bodyweight is one of the most important variables you can track to gauge if you are actually getting to your goal. It is totally normal for your bodyweight to fluctuate by 1-2% on a daily basis due to shifts in water (sometimes more for some people). This is caused by day to day fluctuations in food intake, sodium intake, alcohol, and stress hormones or from hormonal shifts during certain phases of a menstrual cycle. When you are consuming different calorie ranges day to day your bodyweight can be affected drastically. A meal plan can help you get a little hold on having a really huge fluctuation in bodyweight.

Meal plans can be really beneficial in helping you find a balance with food variety which is why we incorporate them in WebFit plans.

3 Key Reasons You Should Cheat On Your Diet

When someone mentions the words “weight loss,” “tone up,” or “get in shape,” people IMMEDIATELY go into full blown diet mode. Why is that? Those words have a trigger effect.  It causes you to think you can't have all the things you enjoy because it is the reason why you are not where you want to be. So often I hear of someone attempting to change their lifestyle and the direction they take heads toward some really low calorie diet. They believe if they maintain a strict diet the weight just sheds off. Since when did health become so black and white? I wish when they unlocked their phone they would see my face screaming, "NOOOOOOOOOO," please don't DIET!

When it comes to calorie crunching to lose weight, health experts know that a 1,500-calorie diet is healthier than a 1,000-calorie diet. That's because, in the space of 1,000 calories, it's practically impossible to get all the nutrients you need to stay healthy unless you take supplements. And at 1,000 calories a day, you're getting too close to depriving your body of the energy it needs for basic functioning, like getting out of bed in the morning and maintaining a heartbeat throughout the day. But let's face it, if you have a problem over eating then cutting back on the amount of food you eat is already going to feel restrictive, so it doesn't really matter what low calorie diet you try to follow. The truth is, you're likely to cheat, and statistics say you're very likely to fall off the wagon altogether.

I'll use myself as an illustration to demonstrate how bad a diet can be for you. When I was getting ready for a bodybuilding competition 10 years ago I decided it was best to follow a strict diet. In my mind the more sacrifices I made, the more results I would get. Man, do I wish I could slap myself for thinking that. I would eat the same thing for weeks, and months on end. After the 13th week of dieting on the same foods every single day I found myself in the best shape of my life physically, but in the worst shape possible mentally. With 2 weeks to go until the big day I just couldn’t take the restriction anymore and I found myself at a convenient store around 1:00 a.m. buying all the foods I felt I was missing out on. I ate 2 boxes of Honey Buns, a couple apple pies, a few packages of Reese’s cups, and a Pay Day. I felt amazing during the binge, but awful after. After that night I didn’t need science or psychology to tell me that dieting was bad and I needed to find a new approach to reach my goals.

I don’t believe in diets, but if you happen to be on one, here’s why you should cheat on it.

  • It's very hard to stick to a calorie-controlled diet. Initially you have a sense of fulfillment, because the challenge of being strict is fun, but it quickly turns into a chore. You can, however, turn your feelings of deprivation and frustration into pleasure by making the experience as easy and fun as possible though. Easy is all about following balanced, calorie-controlled menus that include foods you like to eat, and having those foods available so that it's easier to stick to your plan. Allow yourself some small indulgences and plan them into your diet. This can turn into the fun part.
  • You can't kid yourself. If you want to lose or maintain weight, there are limits to how much you can eat, but it makes more sense to find a way to incorporate reasonable amounts of snacks and treats into your diet plan than to avoid them altogether, especially if living without certain types of foods is going to drive you crazy. The secret is simply to plan your cheating, rather than letting it happen randomly or at times when you're feeling out of control. When you have a plan, you have something to look forward to and you're less likely to overdo it. There's no rebellion involved.
  • You have to stop saying, "Oh, I shouldn't eat this!" when you know you're going to eat it. Instead, whether it's chocolate, potato chips, or pepperoni pizza, figure out how to include small amounts of "cheat foods" in your diet plan and give yourself permission to eat and enjoy them as part of a meal or well-planned snack. Even better, choose healthy versions of your favorite treats, and try to combine your cheat foods with healthier foods, as in dark chocolate-dipped strawberries or bananas, baked potato chips with yogurt-based dip, and a slice of pepperoni pizza with a large salad on the side.

The thought I want to leave you with is one of sustainability. If you can’t see yourself eating the way you are now 5-10 years from now, what is the point?

Healthy Eating Options While Watching the Game

It is common to throw your current diet, meal plan, clean eating regimen, or whatever plan you were following out the window when the Super Bowl comes around. Social gatherings, having friends over, and having an evening off from the daily grind creates a mindset to just let loose. I believe that a balance should still be in the forefront of your mind. Cheat day? No! Cheat meal? Why!?

Practicing self control, moderation in food choices, and being mindful of when you are getting full so food babies are avoided should still be important to you on Super Bowl Sunday. I shake my head and get a little sad by the people that tell me that they are practicing a low carb diet for the week so they can save all the bad choices for Sunday.

"That isn't progressing toward self mastery."

There is definitely a place for the foods you miss, love, want and wish to enjoy with friends and family. I hope you have a great Super Bowl Sunday with friends and family. Create a plan ahead of time of what you will have and avoid. Be mindful of your choices and make sure you don't over consume. Stop before getting too full.

I want to leave you with some great options for some of the favorites for Super Bowl Sunday.


{Ingredients} * 2lbs of Chicken Tenderloins * 1 cup of Coconut Flour * 2 tablespoons of Tapioca Starch * 1 1/2 teaspoons of Garlic Salt * 1 teaspoon of Salt * 1/4 teaspoon of Black Pepper * 2 Eggs, Whisked * 1/4 cup - 1/2 cup of coconut Oil, for Frying * 1/2 teaspoon of Paprika

{Instructions} 1) Heat ¼ cup coconut oil in a skillet over medium-high heat for 5 minutes. While the oil is heating, prepare the chicken. Place coconut flour, tapioca starch, garlic salt, salt, Italian seasoning and pepper in a bowl and mix. Put the whisked eggs in a separate bowl. Dip each chicken tenderloin into the egg and then coat each with the coconut flour mixture. Place the prepared chicken into the hot oil and fry it for 5 minutes. Once the first side is browned, turn the chicken and fry the other side for another 5 minutes, or until the chicken is golden brown and shows no pink in the middle. During the last minute of frying, sprinkle paprika over the chicken. Serve with your favorite dipping sauce.


{Ingredients} * 15 Corn Tortillas, cut into wedges * Nonstick Cooking Spray * 1 teaspoon of Sea Salt

{Instructions} 1) Heat the oven to 375 degrees F. Lightly coat both sides of tortillas with spray. Arrange in a single layer on two baking sheets. Bake for 10-15 minutes, or until crisp. Sprinkle with a little salt and enjoy.


{Ingredients} * One 28-ounce can of whole plum tomatoes, including juice * 1 small white onion, peeled and roughly chopped * 1 or 2 jalepeno peppers, seeded and chopped * 3 cloves of garlic, chopped * 1 1/2 teaspoons ground cumin * 1 teaspoon of salt * 1/4 to 1 teaspoon of sugar, optional if you like it sweet * 1 or 2 handfuls cilantro leaves * 3 tablespoons of lime juice

{Instructions} 1) Add all ingredients to food processor in the order listed. Pulse a few times to break up the large pieces, then process until texture is as smooth as desired. Taste the salsa and based on personal preference, adjust as necessary. Transfer to airtight container and let sit in the refrigerator for a couple of hours or 1 day for best flavor. Serve with tortilla chips and enjoy!


{Ingredients} * 2 teaspoons of vanilla extract * 1 large egg * 4 tablespoons of dark brown sugar, lightly packed * 1/2 cup of coconut oil * 1 and 1/2 cups of oat flour (regular oats blended) * 1 teaspoon of baking soda * 1 teaspoon of cinnamon * pinch of salt * 1/2 cup of chocolate chips

{Instructions} 1) Take regular old fashioned oats or quick oats and blend them until they resemble a flour or powder in a blender or food processor. Combine the vanilla extract, large egg, and brown sugar in a bowl. Melt the coconut oil and let it cool slightly before adding to the bowl. Beat everything together until just combined. Stir in the oat flour (measured after blending NOT before), baking soda, cinnamon (scale this amount to taste preferences), and salt. Stir until just combined and then fold in the dark chocolate chips. Chill the dough for at least one hour. Preheat the oven to 350 degrees F. Using a cookie scoop (and pack these in the scoop very tightly or they may crumble), scoop out balls of the dough onto a parchment lined cookie sheet. Press a few more chocolate chips in the tops if desired. Bake for 8-10 minutes or until lightly browned around the edges. Remove and allow to stay on the baking sheet for another 2 minutes before removing to a wire cooling rack. Enjoy!

Why You Can't Ever Just Eat One Cookie

You left for work this morning at 6:00 am because traffic is hectic and you have some deadlines to meet before the day gets away. You didn't get back home till 6:00 pm and decided to skip the gym since you were so tired from work. You've had hard day and making a meal is the last thing on your mind.

Grabbing the left over cookies that you bought for the weekend get together you were going to with some friends is the only thing that sounded appetizing for dinner. You told yourself that eating a couple would be the limit. "I just want something sweet, a little taste and then I'll be okay." One turned into three, and before you knew it all of the 12 cookies were gone and you were still hungry for more. Why is that?

For thousands of years humans relied on a remarkable, naturally occurring hormone called leptin to regulate what we ate. Somehow this regulator has become confused and now it seems like people just don't know how to stop eating.

I have to dive into a little bit of the biochemistry of the brain so you can fully understand these signals or 'non' signals you experience.

Growing evidence shows that leptin may influence areas of your brain that control the intensity of your desire to eat. It has also been found that leptin not only changes brain chemistry, but can also "rewire" the very important areas of your brain that control hunger and metabolism. The way your body stores fat is a carefully regulated process that is controlled, primarily, by leptin. If you gain excess weight, the additional fat produces extra leptin that should alert your brain that your body should stop creating and storing more fat and start burning the accumulated excess.

To do this, signals are sent to your brain to stop being hungry and to stop eating. It is very important that your brain is able to accurately "hear" the messages leptin sends it, as otherwise your brain thinks you're depleted and will continue to feel hungry, even starving. If your brain does not respond appropriately to leptin, you will likely continue to eat and store more fat.

So if you have this incredible innate system that regulates hunger, why are we struggling to put down the cookies? Because you have become "leptin resistant." Leptin resistance occurs when your body is unable to properly hear leptin's signals. How does this happen? By overexposure to high levels of the hormone, caused by eating too much sugar.

You are familiar with the term 'insulin'. When you eat cookies your bodies blood sugar raises and causes repeated surges of insulin to balance it out. These high repeated surges over time can cause your cells to become "insulin-resistant," which can lead to type II diabetes if not careful. It is much the same as being in a room with a strong odor for a period of time. Eventually, you stop being able to smell it, because the signal no longer gets through.

The same process also occurs with leptin. It has been shown that as sugar gets metabolized and stored as triglycerides in fat cells, the fat cells release surges of leptin and those surges result in leptin-resistance, just as it results in insulin-resistance. When you become leptin-resistant, your body can no longer hear the messages telling it to stop eating and burn fat -- so it remains hungry and stores more fat.

This will not only contribute to weight gain, but also increase your risk of many chronic illnesses, as leptin plays a significant, if not primary, role in heart disease, obesity, diabetes, osteoporosis, autoimmune diseases, reproductive disorders, and perhaps the rate of aging itself.

Remember that in order to minimize your sugar intake, you need to avoid most processed foods, as most contain added sugar. Even savory foods like salad dressing, soup, and bread often contain sugar. For optimal health, eat natural whole foods, and don't skip the gym (sometimes just being in that environment can get you back into a good mindset).

I'm not saying cookies are bad, but they are no staple for healthy nutritional practices. Have them only in moderation.