Everyone experiences cravings at one time or another. The most common and well known sugar cravings are signals from the body telling you that you need energy. Other cravings can be caused by dehydration, a lack of nutrients, hormone changes and even your lifestyle. Being bored, being dissatisfied with work or a relationship can also cause you to eat to fill a void. Learning to be aware of your body's signals and making sense of your cravings can help you make healthier choices.
Here are a few tips from physical therapist and health coach Tanya Langis on how to overcome cravings:
1. Start with a hearty breakfast. A piece of white toast with jam on it won’t give you the nutrition you need to get your day going. Your breakfast should be your biggest meal of the day and it should include lots of fiber and protein. Although there is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19-70 and 56 grams for men aged 19-70. Here is some high protein items that you should consider eating with your breakfast: eggs, greek yogurt, almond butter. If you like eating toast in the morning, buy whole grain bread which has a higher amount of fiber, and spread almond butter on it. Have a bowl of greek yogurt with fresh berries and flaxseed.
2. Plan eating three meals and two healthy snacks each day to maintain blood sugar level. Fruit and vegetable slices make great snacks, although try to make sure you have protein with every meal or snack. Protein will help slow the break down of your food, help keep your blood sugar stable and make you feel fuller longer.
3. Drink plenty of water throughout the day. Most people are dehydrated and don't even realize it. Their body sends them signals, although they are often misread. Hunger, cravings, headaches and fatigue are all signs and symptoms that may be caused by dehydration. If you are craving something, first try to drink a full glass of water.
4. Limit or avoid eating sugary foods (cakes and cookies), sugary drinks (soda pop and lemonade). Some good suggestions for improving our attitudes and levels of energy include eating apples, nuts like cashews, almonds, and hazelnuts. A citrus-filled salad has been tested to improve energy and decrease levels of depression. Sometimes we think we need sugar, but all we need is to give our body the foods and exercise we need to sustain our energy. Being bored, feeling stressed or dissatisfied can also contribute to eating emotionally. If this is the case, be prepared and try to plan for these moments. Have healthy snacks on hand and stick with your 3 meals and 2 snacks per day.
5. Eat healthy fats. Nuts, salmon, avocado and olive oil are good examples of healthy fats. Your body needs these healthy fats to function properly. If you have cravings for processed or fatty foods, adding healthy fats to your daily nutrition and lowering your daily consumption of trans fats and saturated fats can help tremendously in keeping cravings for unhealthy fatty processed foods at bay.
The key here isn’t just being aware of what we need to do to remain healthy. The key is to eat foods that will assist us in our goal to achieving a healthier body and living a happy, fulfilled life.
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