Jan 20, 2021
"Depriving yourself of foods you crave just sets you up for more cravings"
Are you struggling with food cravings? Well, you're not alone. At least 50% of people experience food cravings on a regular basis. If you have binge eating, emotional eating, or food addiction, these cravings can threaten to overwhelm you and lead to unwanted behaviors. You may use food as a way to "self-medicate" your emotions. Essentially, the stress or unpleasant feelings are the “problem,” and eating is the “medicine” that makes you feel better.
In this episode, you will learn:
>>Why food cravings come from a lack of dopamine in the
brain
>>How to find out if you use food to help with your mood
>>What specific things you can do to conquer your food
cravings
HOMEWORK-- Try one or more of these tips to help you conquer your cravings:
1. Journal about your feelings. See if you can
identify patterns associated with your cravings. If your
journaling shows that you’re always hungry (emotionally) after
stressful days at work, change your routine. Don’t go straight home
and binge on peanut butter; stop at a local park and take a short
walk, or call a friend to meet you for tea.
2. Here are some integrative medicine tips to help with
cravings:
- Eat bitter foods (ex. arugula, olives) to reduce sweet cravings
- For salt cravings, look at how you're managing your stress and use "adaptogens" which are herbs that help your body deal with stress (ex. drink ginseng tea) or take a yoga class or take a nap
- Take a chromium supplement to help keep your blood sugar stable to reduce cravings
3. Even if you give in to the cravings, eat
mindfully and pay attention to how your body is feeling, and don't
judge yourself
4. Get a good night's sleep (7-9 hours of sleep).
Studies show that cravings are worse when we are tired
Thanks for listening!