One of the hot topics in my inbox this month is around cravings and how to avoid (or manage) the Christmas Crash.
We all recognise that feeling, an intense urge to eat sugary or salty or fatty type of food. I'll admit, thinking about these foods sometimes makes me a little excited!
But see if you can sit with the feeling for a moment and notice what is happening - there are no hunger pangs or tummy rumbles or feelings of lightheadedness or even fatigue, which are all the natural and physical signs of hunger - there are only urges. And these urges are otherwise known as cravings and can pop up whenever and wherever.
We are going to do a bit of discovery on what cravings are so we can be more mindful in trying to reduce or avoid them.
What are Cravings?
Cravings are a strong desire to eat sugary, salty or fatty types of food which can sometimes be uncontrollable leaving us unsatisfied until we get what we want.
Over 90% of people in the world experience cravings - but we all experience them differently.
How to Manage Cravings
There is some research around cravings (I do love a good nutritional study); there are three key factors playing a role in cravings:
Sleep: sleep efficiency is often associated with craving sugar - poor sleep quality can increase the frequency of cravings and so to manage this, it is recommended that we focus on a good bedroom routine
Stress: when we experience stress, our adrenal glands release cortisol which increases our appetite and cravings. To let go of some of the stress of the day, journaling can help ...
"I will let go of ..."
"I am grateful for ..."
"I will focus on ... "
Dieting: restriction (or dieting to a calorie deficit) can cause cravings because we deny ourselves specific foods or even entire food groups. improving our relationship with food, being mindful of amounts can help with overeating and enables to move past restrictive diets allowing all foods back in.
Five Habits to Practice to Manage Cravings
Drink plenty of water: great for hydration and providing a sense of fullness
Eat enough protein: a healthy diet rich in lean protein helps reduce cravings by increasing satiety and reducing ghrelin (our hunger hormone)
Avoid shopping when hungry: the sugary, salty, fatty foods are all at eye level. Shop after eating or have a sugar free mint or two before going in
Brush your teeth: there is no evidence that says brushing your teeth affects appetite but for me, food doesn't taste right after I brush my teeth. It may help extinguish a craving
Chew gum: actually, no. Chewing gum is NOT RECOMMENDED for any bariatric patient so be aware of that
Craving Substitutes
Something sweet (like lollies, pastries, chocolate), try replacing it with:
dark chocolate (+70%) contains antioxidants and minerals and is often lower in sugar
fresh fruits will provide nutrients like fibre, vitamin C and antioxidants and are low in calories
homemade smoothie icecream made from blending fruits with cottage cheese and freezing for 2-3 hours
Something salty (like potato chips), try replacing it with:
popcorn, preferably air-popped, and try to avoid adding too much butter or salt
hummus is the perfect dip for carrot sticks or sliced cucumbers
edamame and nuts are packed with protein and healthy fats as well as being rich in minerals such as magnesium and selenium
roasted chickpeas are full of nutrients like proteins, fibre, vitamins and minerals and can be roasted in a little extra virgin olive oil and seasoned with garlic powder and paprika
For more information, sources and further reading, just message me.
If you have any feedback on this post, drop me a comment below.