Decisions + Creamy Cocoa Tofu Pudding

A post that connects habit principles with decision making. Plus, a dessert-swap recipe with a surprising table sugar replacement.

OVERVIEW

The process of making decisions is called executive function and it takes place in the brain’s prefrontal cortex. Executive function uses up the resources available in your unconscious mind. All decisions, big or small, require the same source of power (1).

Things Add Up

The act of deciding on something small, such as what you eat for breakfast, uses up resources just as much as deciding on something big, such as buying a home (1). 

Analogy

After an intense workout, light weights feel heavier because your muscles are fatigued. Likewise, at the end of a decision-filled day choosing what to eat becomes a difficult task because you are choice-exhausted (1). 

Decisions & Habits

There is a 3-part neurological loop at the core of every habit made of a cue, a routine, and a reward. The routine is the easiest part to identify and the cue and reward are usually more challenging because you have to figure them out through experimentation (2). 

Routine

This is the behavior you want to change. For example, it could be having a sweet snack at night in front of the television (2).

Reward

The reward satisfies a craving that drives your behavior. You will need to experiment for a few days, or maybe a few weeks as you learn more about yourself. This part is fun, though, because there is no pressure to change, only collect data like a scientist. 

You can change the routine to give you a different reward, like going for a neighborhood walk at night without eating anything. Then you could try eating an apple while watching TV with a friend. Then you could try just watching TV. You're figuring out if you crave the sweet treat, the energy from the treat, or the time to relax. To collect data, write down 3 things about how you feel or whatever first comes to mind. Set a timer for 15 minutes and then see if you still crave a sweet treat. The goal is to isolate what you really want (2).

Cue

Research has found that habitual cues fit in categories to help us pinpoint patterns: location, time, emotional state, other people immediately preceding action. The goal is to figure out your trigger. To do this, you can write down answers to these categories for 3 days in a row. Diagnosing your cue allows you to know how to treat it (2).

Swapping Foods

If food is the reward, you may find these additional qualities that relate to food choices helpful as you experiment with your routines:  flavor, past experiences, social influences, familiarity, culture, mood, health considerations, ethical concerns, cost, convenience, environmental factors (5). 

Habit Change Resource

The Power of Habit by Charles Duhigg dissects the reason for habits, the science behind habit change, and real life situations that demonstrate how habit-science works (4).

Maintenance

Muscles can be strengthened with consistent work and the right equipment. Similarly, executive control can be strengthened if you consistently work on rewiring your brain’s reward system in an environment that promotes success, e.g. keeping foods you want to avoid out of your kitchen while you are establishing new habits. In order to achieve this, develop or improve your planning skills (3). 

^Motivation

It may seem impossible to lift weights the very first time, or to lift weights that feel very heavy. Likewise, it’s hard to make decisions or change your habits when you're developing mental strength. But with incremental progress, you’ll get stronger and live life in the driver's seat (3).

Text Citations

1. Amir, O. Tough Choices: How Making Decisions Tires Your Brain. Scientific American. 22 Jul 2008. https://www.scientificamerican.com/article/tough-choices-how-making/. Accessed 05 Jan 2021

2. Duhigg, C. How Habits Work. Charles Duhigg. 2021. https://charlesduhigg.com/how-habits-work/. Accessed 02 Feb 2021.

3. Jaques, A, Chaaya N, Beecher K, et al. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neuroscience & Biobehavioral Reviews. 2019; 103: 178-199. Accessed 05 Jan 2021. 

4. Duhigg, C. GoodReads. https://www.goodreads.com/book/show/12609433-the-power-of-habit. 2021. Accessed 05 Jan 2021. 

5. Naturopath. Superpharmacy. 03 Feb 2018. https://www.superpharmacy.com.au/blog/why-do-we-choose-the-food-we-do. Accessed 29 Jan 2021.

REASONS FOR INGREDIENTS IN FEATURED RECIPE

PRUNES

Why are prunes used? Source of: flavor (sweet), carbohydrate, fiber, antioxidants, vitamin K 

Nutrition analysis for 1 prune: 22 calories, 6 g carb, 1 g fiber, 0 g fat, 0 g protein, 6 mg vitamin K, 70 mg potassium

What can I use instead? Dates, raisins, or dried figs

SILKEN TOFU

Why is silken tofu used? Source of: vegan dairy alternative, antioxidants, creamy texture

Nutrition analysis for 1 oz silken tofu: 15 calories, 0 g fat, 0 g saturated fat, 1 g carb, 1 g protein

What can I use instead? There is not a good vegan substitute for tofu

COCOA

Why is cocoa powder used? Source of: flavor (chocolate-y, bitter), antioxidants, fiber

Nutrition analysis for 1 Tablespoon cocoa:  12 calories, 1 g fat, 0 g saturated fat, 3 g carb, 2 g fiber, 1 g protein

What can I use instead? Melted chocolate (the nutrition profile will change)

VANILLA

Why is vanilla extract used? Source of: flavor (sweet), aroma (tropical)

What can I use instead? Omit, don't replace 

ORANGE ZEST

Why is orange zest used? Source of: flavor (sweet, tropical), antioxidants

What can I use instead? Lime or lemon zest

CREAMY COCOA TOFU PUDDING

PRINTABLE RECIPE

Ingredients

16 prunes, soaked in 1 cup water (keep water for use in recipe)
*Sweetener alternatives: 8 dates, pits removed, or 12 Smyrna Turkish dried figs, or 1/2 cup sugar 
12 oz silken tofu
1 cup cocoa powder
1 tsp vanilla extract
1 Tbl orange or lemon zest, optional

Directions

1. Using a microwavable measuring cup, measure water and heat in microwave until boiling, about 1 min. Add prunes. Let rest about 10 minutes to soften. 

2. After the prunes have rested or absorbed some of the water, add the water-prune mixture to food processor. Purée until smooth, about 2 minutes.

3. Add remaining ingredients to the food processor. Purée until smooth, about 2 minutes.

4. Makes 2 3/4 cups (28 oz) or 7, ½ cup (4 oz) servings. Top with some berries and serve with Greek yogurt if desired. Consume within 1 week. 

Nutrition Facts for a 4 oz serving (1/2 cup): 110 calories, 3 g total fat, 1 g saturated fat, 5 mg sodium, 23 g carbohydrate (6 g fiber), 5 g protein, 2.3 mg iron, 430 mg potassium

Allergens: soy

Analysis Platform: ReciPal

Link to determine your personal daily calorie goal: https://www.niddk.nih.gov/bwp. Use this in combination with mindful eating practices and attention to nutrient quality.