• Third, you can minimize the "damage" in a recreational meal by doing a few easy things. First, eat the whole meal — from soup to the proverbial nuts — within one hour of starting. This technique, pioneered by the Hellers in their Carbohydrate Addicts program, helps to keep insulin levels from going out of control. The Hellers also recommend beginning the meal with a salad and dividing the rest of the meal into equal parts protein, fiber (vegetables) and starchy or sugary carbohydrate (potatoes, rice or dessert). I'd add to that the recommendation to include some good fat such as olive oil or nuts. The point, however, is to keep the total glycemic load of the meal relatively low. The inclusion of the protein, fat and fiber helps keep the overall effect on blood sugar and insulin levels in the reasonable range. And for best effect, eat the carbs last.

Teachers are familiar with a concept called overlearning. It means, briefly, that if you know a subject "cold" before the midterm, you're more likely to do well on it, even allowing for the fact that stress may make you temporarily forget stuff you'd easily recall under less tense conditions. Dating can be a big source of anxiety, and most of us — men and women — find that when stressed we are least likely to do what's difficult and most likely to revert to what's comfortable and easy. That's why building the kind of eating habits that support you in your goals is so important. The more those habits are second nature to you, the more likely you'll be able to incorporate them even when worried about something (or someone) else.