Beat the Cravings.

We all have times we really want a specific food. Sometimes it is an unexplainable urge to have a random food you haven't eaten in months, other times it is cyclical and relates to chocolate and hormones, sometimes a visual cue or a smell will trigger a memory that gives way to your want for a certain item.

Whether something is a true craving or just something you really want, don't worry - you are just human. This happens to everyone. There is a theory that cravings are your body’s intuitive needs speaking to you. For instance if you are calcium deficient perhaps you would crave milk. In modern times where most people take vitamins and have a healthy and consistent food supply, this may be less the real cause. It is more likely that in this "instant" world, when you want something, it is most gratifying to get it as quickly as possible. The point I would like you to keep in mind is this: You are in charge of what goes into your body and what is done to your body. You get to decide that the craving for ice cream is worth satisfying or not. You and you alone.

Below are some suggestions for beating the cravings.

1. Reward yourself with something that has nothing to do with food. Get out of the kitchen and change your environment. If the craving is really boredom, anxiety or stress dressed up and presenting itself as a food craving for chocolate cake, take a walk around the block, get some vitamin D, take a warm bath, ask your spouse to rub your feet. Often times you can trick your body into the "reward" feelings and brain chemicals with something other than that food you decided you want. 
2. Do as the English do, have a bit of tea. Research has shown that the soothing, warm flavors of teas can rewire and settle craving signals. Choose whatever tea sounds best to you. If you are sensitive to caffeine be mindful of the time of day and perhaps choose an herbal tea. Something with ginger and cinnamon, or white oolong, even lavender or mint. Not only will it soothe and warm you, most teas are packed with awesome antioxidants. 
3. Tea isn't your thing? Okay, try a big glass of water. Many times our brains confuse hunger for thirst. You can add the juice of a lemon or a lime, or a splash of cranberry concentrate to jazz it up and add some flavor. Sip it slowly and take your thoughts to something other than that type of food you have been wanting. Then wait at least 20  minutes before you choose to eat anything.
4. Choose a healthier substitute. Is your craving for something sweet? Salty? Chewy? Pudding-like? Crunchy? Chocolatey? Cinnamony? Hone in and decide on a suitable substitute that is more nutritious and healthier. For example, if you’re craving…
   • Chocolate -- Try instead a dark chocolate roasted almonds or keep a frozen banana handy and eat half the banana with a handful of dark chocolate chips.
   • Salty – any organic popcorn, unflavored, and add your own herbs/spices in a plastic bag. I love  a little parmesan cheese, nutritional yeast and cayenne pepper on mine.
   • Crunchy – bake your own kale/beet/carrot/zucchini chips. You can eat the whole tray and use your own spices for anti-inflammatory flavor.
   • Cereal – use ½ cup of muesli you made yourself or ½ cup of granola with plain yogurt. To really dress it up and increase the antioxidant properties add some berries, hemp, or chia, and you’ll be full for hours.
   • Ice cream – portion is key, here. Yasso Greek Frozen yogurt bars are super satiating and at least have some probiotics packed in.
   • Chips and Dip – Portion is key. Pull our 8 to 10 chips, keep something stocked in your house that is a whole grain version and not just fried corn. I really like chips from Trader Joes that are blue corn with sprouted grains. The salsa I have around my house has no sugar added. Each chip needs to be filled with that salsa, if you are going to eat salty, cruchy, friend chips, you better be getting twice the amount of vegetables in with it.

​
Listening to your body is important. It isn't wrong to give in to cravings now and again, but building habits where you can willy, nilly eat anything you want at anytime will quickly derail weight loss efforts and other lifestyle patterns painstakingly gained when investing in your health.

What's your favorite way to beat a craving? Comment below or on my facebook page.