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Putting A Stop To Food Cravings
Most of us don't eat the perfect diet and we have struggles with
food, same as everyone else. Having an awareness of this and
knowing a little bit about our health and food nutrition can
help when it comes to making wise decisions.
Many people struggle with food "cravings." Studies tell us that
it's fairly common for food cravings to happen quite often at
around bedtime. Your guard may be down, you may have had an
unusually hard day, and off you go on your not-so-merry way to
find that tasty treat.
When food cravings are unconstrained, what starts out as a
bedtime snack quickly turns into a full blown feeding frenzy. We
head to the kitchen and every other place where food can hide,
clearing a path as we go.
Most food cravings are not about satisfying a nutritional need
or imbalance. They seem to be more emotionally related, or God
forbid, are caused by plain old gluttony. Exactly why we
over-indulge is not completely understood.
Listed below are some thoughts and ideas about food cravings:
- If the food isn't available, you can't eat it! Empty the
cookie jar and keep it that way! Keep healthy food choices
on-hand.
- Recognize the feelings and emotions that lead-up to a food
craving. Do you have food cravings when you're bored, lonely, or
stressed? If you can identify a trigger, you can deal with the
emotion that's making you desire a certain food.
- Don't beat yourself-up. There is always tomorrow. Call a
friend, make good use of your support network and share your
feelings with someone.
- Get enough sleep. When you're tired, you're more likely to
crave things.
- Never give-up. When you "slip", do whatever is necessary to
re-gain control. Try to practice restraint most of the time,
Think moderation and not abstinence at all times!
- Understand that self-control and discipline by themselves,
won't cut it! If you depend totally on yourself for control, you
will fail. Forming caring and supportive relationships is
required. If you do not currently have a support network,
start
building one TODAY.
- Exercise. It increases feel-good endorphins that cut down on
your cravings. Try to get at least 30 minutes of physical
activity every day.
- Use moderation. Instead of stuffing yourself with every kind
of food hoping that your craving will go away, eat 100 to 200
calories of your "craved" food.
- Substitute with low-fat foods and complex carbs. If you're
hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars
or raisins for a sweet craving.
- Never skip a meal. Eat every three to five hours. Try six
smaller meals or regular meals with nutritious snacks.
- Understand that hunger cravings are oftentimes stress related;
walk in the park, spiritual connections, a cozy fireplace,
baths...all these stimulate regions of the brain that stimulate
pleasure. Relaxation techniques may also work. Bottom line,
substitute pleasurable experiences for comfort foods.
- Beware of certain medications. They can stimulate appetite.
Drugs used for the treatment of depression and bipolar disorder
can be appetite stimulants. Other drugs, both prescription and
over the counter, may influence appetite as well. If you are on
a medication, and troubled by food cravings, discuss this with
your doctor or pharmacist. You may be able to find an
alternative that doesn't send your cravings out of control.
- Distract Yourself. Get busy. Do anything other than cave-in to
your desire for food.
- Look inside your refrigerator and kitchen cabinets and do some
"house cleaning." Throw-out that unhealthy stuff and start
shopping more wisely. Careful planning will go a long way for
improving your chances of success.
Eat wisely, be happy, and live long!
About the author:
Visit http://www.foddnutrition.com with host, Sintilia Miecevole
to find information all about nutrition including supplements,
guidelines, food guide pyramid, child care nutrition, food
safety, and topics from A to Z. Be sure to visit
http://www.foddnutrition.com for further information on
nutrition.
