Managing Food Cravings
Everyone, or at least almost everyone, gets food cravings from time to time. And, for some of us, it’s more than just once in awhile! In a recent article, “I Scream for Ice Cream” (http://stopeatingyourheartout.com/201...) I discussed my life-long obsession with ice cream and the action I took to no longer crave (or even desire) it.
A recent study about cravings found that women gravitate towards sweets most of the time – sugary foods release feel-good opioids that increase pleasure and decrease pain. Men, however, often go for heartier fare such as barbecue with French fries. For both sexes, it is usually foods rich in fat or calories.
All Cravings. When you reach for something to eat, it might be thirst that is really going on. Try drinking a glass of purified water and wait a bit if you can (1/2 hour or so) to see if the craving has vanished.
Sweets. On a physical level, the cells of your body may not be getting enough energy and sugar is a quick source of energy. When craving sweets you might be experiencing blood sugar fluctuations. Instead of candy, pastries, or the like, when cravings sweets you could choose fruit instead. Also, many use sweets as a reward or to add pleasure, entertainment, or reassurance to their lives. Find ways to reward yourself and add pleasure to your life…without using food!
Salty. When you crave potato chips or popcorn you might be in a place of high stress that is affecting your adrenal glands. When craving these salty snacks, you will decrease the amount you eat if you first take a few minutes to de-stress: meditation, deep breathing, journaling, walking, or Tapping. Another explanation is that if you are following a low sodium diet, perhaps your body is seeking more sodium! Instead of table salt, use a much healthier version such as sea salt or Himalayan salt. If you are drawn to salty food, you might be wanting to just CRUNCH on something to release anger, tension and frustration. If it’s the crunch you’re seeking, you could try carrots, celery, and raw cauliflower instead.
Chocolate. Sometimes a craving for chocolate indicates that you really need magnesium. If you crave chocolate, increase your magnesium (supplement or choose foods high in magnesium such as leafy greens, fish, nuts, and seeds) and switch to dark chocolate (75% cacoa or higher) which is lower in sugar and higher in antioxidants. In addition, chocolate contains phenylethylamine (PEA), which is the same chemical released by the brain when we’re in love. When you crave chocolate, are you really craving love, intimacy and romance?
Fatty. When you crave fried foods, oily foods, or nut butters, you might be experiencing a calcium deficiency. Food sources for calcium include sardines and dark leafy greens, as well as dairy products. Craving for fatty foods might mean you are feeling lonely, empty, or worried. Doreen Virtue (Constant Craving) believes that cravings for nuts and nut butters are an expression of unmet needs for fun and pleasure. And nuts contain pyrazine, a chemical that triggers the pleasure center of the brain.
Cheese & Dairy. When you can’t get enough cheese or crave pizza, your body might be deficient in omega-3 fatty acids. In addition to supplements, you can get omega-3s in foods such as wild salmon, flaxseeds, and raw walnuts. Also, dairy has an anti-depressant effects and it might be comfort, calmness, and soothing you are actually seeking when you go for the ice cream, the soft cheeses, or even chocolate milk. When the dairy is combined with high carbohydrates (such as pizza, nachos with cheese, Alfredo pasta), L-tryptophan triggers the production of the feel-good brain chemical, serotonin.
Red Meat. When you crave burgers and steaks there could be an iron deficiency. Other sources of iron include beans, legumes, figs, and dried fruit.
Sources:
http://www.womenshealthmag.com/weight...
http://kennedybakernutrition.com/2012...
http://science.howstuffworks.com/inno...
[NOTE: I am not a nutritionist. Please contact your own health care provider for guidance with these issues.]
Minimizing Cravings
In addition to the suggestions mentioned above, you can also manage your munchies by:
Getting more sleep. If you are sleep deprived you will have more cravings. A new study found that when sleep-deprived, overweight adults got an extra 96 minutes (on average) of sleep each night, their cravings for salty and sweet snacks decreased by 62%. www.cbsnews.com/news/getting-more-sle...
Avoiding Trigger Foods. It is true that for many processed snack foods, you can’t eat just one. The manufacturers have worked hard to make their products irresistible both in taste and convenience and the processed food industry wants to keep us hooked. Here is a motto I’ve used for many years: “If I can take it or leave it, then I can have it.”
Managing Stress. Stress often activates emotional eating and cravings. Tapping has been proven to reduce stress and decrease emotional discomfort. When we are feeling calm and peaceful, we experience a huge decline in food cravings.
H.A.L.T. is a well-known acronym in the 12 Step community. It reminds us to not get too Hungry, Angry, Lonely, or Tired – and when you follow this advice, you will have fewer cravings.
Self-Care. How many of us really take time for ourselves? We have been taught to pay attention to others’ needs…who will take care of ours? When we nurture ourselves we often don’t have the pull of food for comfort. Some self-nurturing activities include: bubble bath, taking a walk, playing with a pet, engaging in a hobby, spending time with friends, watching some fun video or TV show, reading a good book, getting a massage. What does your list include?
Tapping. Are you familiar with EFT (Emotional Freedom Techniques)? It is the most well known of the Tapping techniques. A recent post explained Energy Psychology and mentioned an EFT cousin that I developed – RITT (Rapidly Integrated Transformation Technique), which has evolved into SourceTapping℠. SourceTapping.com I have many testimonials from clients and students about how Tapping eliminated their cravings, such as “I was addicted to chocolate candy…and would buy myself a 2 pound bar, hide it, and eat it when no one was around. Since doing Meryl’s tapping technique I have had no desire to eat chocolate. I am amazed.” ~Lillian Zonnefeld
Tapping Research Study. Peta Stapleton, a Clinical Psychologist in Australia, conducted a study with 96 overweight/obese adults, divided into 2 groups: a 4-week Tapping treatment group or wait list condition. The treatment group received 2 hours of EFT for 4 weeks and each participant chose one food to address in their treatment group (chocolate was the most commonly chosen food craving). At the end of the 4-weeks there was a significant reduction in cravings in the treatment group. In addition, at the 6-month and 12-month follow-up, participants reported not only reduced cravings but also a reduction in weight and BMI.
<<<>>>
ANNOUNCING NEW GROUP
Want to get rid of your cravings?
According to Dr. Stapleton’s study, TAPPING DECREASES CRAVINGS. I created “Tap Cravings Away in 30 Days” Coaching & Support Group so that my tribe, too, can reduce their cravings! It is starting soon – Sept. 1st. – and it’s designed for support and accountability. Join now, and invite a friend to join with you! www.TapCravingsAway.com
This group is for you if you...
are tired of fighting food cravings,
would like support in managing those darn cravings.
I’m looking for folks SERIOUS about ELIMINATING their food CRAVINGS to be part of this 30-day group. Based on Dr. Stapleton’s research, this simple approach not only takes away cravings but can also result in weight loss.
The group begins on September 1st, and space is VERY limited so don’t wait! www.TapCravingsAway.com
Sending blessings and love,
Meryl
A recent study about cravings found that women gravitate towards sweets most of the time – sugary foods release feel-good opioids that increase pleasure and decrease pain. Men, however, often go for heartier fare such as barbecue with French fries. For both sexes, it is usually foods rich in fat or calories.
All Cravings. When you reach for something to eat, it might be thirst that is really going on. Try drinking a glass of purified water and wait a bit if you can (1/2 hour or so) to see if the craving has vanished.
Sweets. On a physical level, the cells of your body may not be getting enough energy and sugar is a quick source of energy. When craving sweets you might be experiencing blood sugar fluctuations. Instead of candy, pastries, or the like, when cravings sweets you could choose fruit instead. Also, many use sweets as a reward or to add pleasure, entertainment, or reassurance to their lives. Find ways to reward yourself and add pleasure to your life…without using food!
Salty. When you crave potato chips or popcorn you might be in a place of high stress that is affecting your adrenal glands. When craving these salty snacks, you will decrease the amount you eat if you first take a few minutes to de-stress: meditation, deep breathing, journaling, walking, or Tapping. Another explanation is that if you are following a low sodium diet, perhaps your body is seeking more sodium! Instead of table salt, use a much healthier version such as sea salt or Himalayan salt. If you are drawn to salty food, you might be wanting to just CRUNCH on something to release anger, tension and frustration. If it’s the crunch you’re seeking, you could try carrots, celery, and raw cauliflower instead.
Chocolate. Sometimes a craving for chocolate indicates that you really need magnesium. If you crave chocolate, increase your magnesium (supplement or choose foods high in magnesium such as leafy greens, fish, nuts, and seeds) and switch to dark chocolate (75% cacoa or higher) which is lower in sugar and higher in antioxidants. In addition, chocolate contains phenylethylamine (PEA), which is the same chemical released by the brain when we’re in love. When you crave chocolate, are you really craving love, intimacy and romance?
Fatty. When you crave fried foods, oily foods, or nut butters, you might be experiencing a calcium deficiency. Food sources for calcium include sardines and dark leafy greens, as well as dairy products. Craving for fatty foods might mean you are feeling lonely, empty, or worried. Doreen Virtue (Constant Craving) believes that cravings for nuts and nut butters are an expression of unmet needs for fun and pleasure. And nuts contain pyrazine, a chemical that triggers the pleasure center of the brain.
Cheese & Dairy. When you can’t get enough cheese or crave pizza, your body might be deficient in omega-3 fatty acids. In addition to supplements, you can get omega-3s in foods such as wild salmon, flaxseeds, and raw walnuts. Also, dairy has an anti-depressant effects and it might be comfort, calmness, and soothing you are actually seeking when you go for the ice cream, the soft cheeses, or even chocolate milk. When the dairy is combined with high carbohydrates (such as pizza, nachos with cheese, Alfredo pasta), L-tryptophan triggers the production of the feel-good brain chemical, serotonin.
Red Meat. When you crave burgers and steaks there could be an iron deficiency. Other sources of iron include beans, legumes, figs, and dried fruit.
Sources:
http://www.womenshealthmag.com/weight...
http://kennedybakernutrition.com/2012...
http://science.howstuffworks.com/inno...
[NOTE: I am not a nutritionist. Please contact your own health care provider for guidance with these issues.]
Minimizing Cravings
In addition to the suggestions mentioned above, you can also manage your munchies by:
Getting more sleep. If you are sleep deprived you will have more cravings. A new study found that when sleep-deprived, overweight adults got an extra 96 minutes (on average) of sleep each night, their cravings for salty and sweet snacks decreased by 62%. www.cbsnews.com/news/getting-more-sle...
Avoiding Trigger Foods. It is true that for many processed snack foods, you can’t eat just one. The manufacturers have worked hard to make their products irresistible both in taste and convenience and the processed food industry wants to keep us hooked. Here is a motto I’ve used for many years: “If I can take it or leave it, then I can have it.”
Managing Stress. Stress often activates emotional eating and cravings. Tapping has been proven to reduce stress and decrease emotional discomfort. When we are feeling calm and peaceful, we experience a huge decline in food cravings.
H.A.L.T. is a well-known acronym in the 12 Step community. It reminds us to not get too Hungry, Angry, Lonely, or Tired – and when you follow this advice, you will have fewer cravings.
Self-Care. How many of us really take time for ourselves? We have been taught to pay attention to others’ needs…who will take care of ours? When we nurture ourselves we often don’t have the pull of food for comfort. Some self-nurturing activities include: bubble bath, taking a walk, playing with a pet, engaging in a hobby, spending time with friends, watching some fun video or TV show, reading a good book, getting a massage. What does your list include?
Tapping. Are you familiar with EFT (Emotional Freedom Techniques)? It is the most well known of the Tapping techniques. A recent post explained Energy Psychology and mentioned an EFT cousin that I developed – RITT (Rapidly Integrated Transformation Technique), which has evolved into SourceTapping℠. SourceTapping.com I have many testimonials from clients and students about how Tapping eliminated their cravings, such as “I was addicted to chocolate candy…and would buy myself a 2 pound bar, hide it, and eat it when no one was around. Since doing Meryl’s tapping technique I have had no desire to eat chocolate. I am amazed.” ~Lillian Zonnefeld
Tapping Research Study. Peta Stapleton, a Clinical Psychologist in Australia, conducted a study with 96 overweight/obese adults, divided into 2 groups: a 4-week Tapping treatment group or wait list condition. The treatment group received 2 hours of EFT for 4 weeks and each participant chose one food to address in their treatment group (chocolate was the most commonly chosen food craving). At the end of the 4-weeks there was a significant reduction in cravings in the treatment group. In addition, at the 6-month and 12-month follow-up, participants reported not only reduced cravings but also a reduction in weight and BMI.
<<<>>>
ANNOUNCING NEW GROUP
Want to get rid of your cravings?
According to Dr. Stapleton’s study, TAPPING DECREASES CRAVINGS. I created “Tap Cravings Away in 30 Days” Coaching & Support Group so that my tribe, too, can reduce their cravings! It is starting soon – Sept. 1st. – and it’s designed for support and accountability. Join now, and invite a friend to join with you! www.TapCravingsAway.com
This group is for you if you...
are tired of fighting food cravings,
would like support in managing those darn cravings.
I’m looking for folks SERIOUS about ELIMINATING their food CRAVINGS to be part of this 30-day group. Based on Dr. Stapleton’s research, this simple approach not only takes away cravings but can also result in weight loss.
The group begins on September 1st, and space is VERY limited so don’t wait! www.TapCravingsAway.com
Sending blessings and love,
Meryl
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