Yes it’s Valentine’s Week and many think of sweet chocolate goodies! But there are other things we crave – food, companionship, being heard, being seen, and being loved. The list goes on and on. When some of our basic needs are not fulfilled we tend to gravitate toward unhealthy patterns causing an imbalance leading to cravings.
Food cravings are often difficult to admit to. You may feel embarrassed while another may proudly brag, gleefully and lustfully about their food weaknesses – gleefully and lustfully. Physiological we may crave certain foods because we are missing essential nutrients in our body. For example, since we are on the topic of chocolate – a chocolate craving may actually indicate an insufficiency in magnesium. Craving salt may mean you are low in sodium or potassium in your diet. A good source for sodium, other than potato chips, would be celery, chard or kale for example. Leafy greens are loaded with these essential minerals. Craving fried foods may be an indicator that you are low in essential fatty acids. Better to fill yourself up with fish oil in a supplement form and also add fish, avocados, nuts and seeds to your daily regimen. Have a hankering for ice-cream? Well that “food” is loaded with sugar, fat, and unhealthy additives. Better to have something cool and refreshing like yogurt with some fruit in it.
So if you want to start with changes to your diet that are simple – choose whole foods such as quality proteins, healthy fats, lots of vegetables and some fruits, beans and grains (used sparingly) and that’s it! If it’s a more emotional or psychological hunger or craving here’s where you must dig deeper.
And you thought I was going to share Chocolate Recipes here – did you? No such luck. Although the cacao plant does have its place and has some therapeutic benefits you definitely only want to save it for Valentine’s Day. So much of the chocolate found in the marketplace is processed and has unhealthy amounts of sugar added to it deeming it toxic and potentially addictive. And when you start the sugar addiction you are lost. It’s hard to control yourself when faced with addiction -witness the abundance of 12 Step programs available today.
6 Easy Steps to Control Your Cravings:
#1 Eat Balanced Meals. Don’t skip meals – I know, I know – I hear you saying – “but it’s impossible not to with my schedule!”. Trust me you need to make time and plan better if you are not making eating regularly a priority. Your blood sugar will drop – you won’t function very well. And then you may reach for the nearest, quickest and easiest – usually “something that will keep you going” like sugar, caffeine, salt or fat. And lots of it! Your judgment is impaired and you make poor eating decisions about amount and type. Balance yourself by planning – always have a protein with your carbohydrates. The carbohydrates, I recommend are primarily vegetables and fruits, nuts and seeds. These are your best bet to help alleviate any problems with food sensitivities, allergies or food combining issues.
#2 Don’t eat when doing Something Else. While watching TV, reading working at your desk, in the car – don’t do it. Do all your eating at your table at specific times of the day. When you eat and are occupied your brain does not connect with how much you have eaten or if you are satisfied. You tend to overeat and eat comfort foods in those situations. Take the time, get out your cutlery, napkin and beautiful plate and prepare your food in a visually pleasing manner and breathe the food in with all your senses. Enjoy and make it special! Treat your eating as a sacred act one that is nourishing you and giving you life.
#3 Take a break. Are you really hungry or tired or even still – just thirsty? Check in with yourself before devouring the Hagen Daas. Allowing your brain to rest and refocus gives you the space required to make better decisions especially about the next thing you put into your mouth. Close your eyes for about 5 minutes or even journal for 5 minutes just to get clear about what you really need at this point in your day. If you have been eating on a regular schedule, which I highly recommend you do, you will know if it’s hunger you are feeling if so, then it is time for a meal or healthy snack. The more “off” your schedule becomes and the more inconsistent your day is the less you will be tapped into a regular rhythm and you will easily lose control and make poor choices. If you go for more than 4 hours without eating your blood sugar and stress hormones will be negatively affected.
#4 Make connections. If you are feeling lonely or isolated connect with others. Make time to socialize and relax with friends and family. You don’t need to have all your social activities revolve around food and eating. Fill yourself up with the gift of a good conversation or friendly hike in nearby hills. It will be less caloric or less potentially damaging to your waistline and self esteem.
#5 Get Active. Get out of your environment for awhile and go for a walk and take in nature. Pull out your exercise ball – you know the one hidden in your closet. Or pull out your bike and take a ride. I just signed up for hip hop classes myself – it’s going to be so great to get back into the dance studio. It’s been a couple of years since I donned my dance shoes. Getting active will stop you from wanting to put unhealthy foods into your body as you will see they don’t fuel you for very long.
#6 Take the Sugar Out. If it’s around you you’re liable to eat or the very least think about eating it all day long. Keep it out of your house and environment. Don’t fool yourself into thinking you can have 1 bite. You probably can’t stop there. A favorite saying I’ve espoused for years now is “One bit is too many and a thousand bites are not enough”. Sugar robs your body of nutrients, in particular Vitamin C, which leaves you with a weakened immune system.
Give yourself the Sweetness of Being Good to Yourself this
Valentine’s Day!
