Welcome back to another day at Carol’s Corner. It’s been another miserable weather day here in my neck of the woods. Instead of snow, now all we’re getting is rain. Our area is in a flood warning through Sunday evening. Praying the place we go dancing Saturday night is not flooded out. Well my hubby requested I name this outfit “Heavenly Blues”, and since he is my photographer every day decided to go with it. But I am dreaming of blue sky’s and starry nights. May they come sooner than later.
Decided to use two different mini covers over my FitBit clasp this time, tieing all the colors together. I also love it when I get to wear my handcrafted Blue Lapis ring. Wish you could see it up close. The band to it is gorgeous . It has beautiful handwork on the band. I have six rings crafted by this jewelry artisan.
So tonight’s topic is going to be about stopping food cravings, with some emphasis on sugar and sweets. I appreciate the people who give me good ideas to blog about. Anyone reading my blog, please reply on my blog page with comments, positive or negative, or things you would like to see addressed here.
I am going to concentrate on the information from one publication and then provide you with links to others. This info will be from shape.com. It’s under the topic of weight loss strategies. The title is” Fight Food Cravings Without Going Crazy” and a sub title of “Don’t let your food cravings sabotage your diet or weight loss efforts. Learn the healthy tricks to nix these eating habits “.
Well does this sound like any of you? You have a sudden powerful desire to throw a coat over your pajamas and drive to the nearest market, because you absolutely need that one chocolate cookie? Or maybe it’s that one flavor of ice cream you just have to have. Food cravings are practically universal-research shows virtually all women between the ages of 18-35 have had a craving in the past year. But as anyone can tell you, eating just that one cookie or that one scoop of ice cream can wreck havoc with your efforts to lose weight-or even to maintain weight loss. ( Your body’s need for snacking may be trying to tell you something). Find out what your food cravings mean. http://www.shape.com/healthy-eating/diet-tips/what-your-food-cravings-mean
GOOD NEWS: An ongoing study by by the USDA Human Research Center on Aging at Tufts University found that while 94% of dieting participants reported food cravings, they are still shedding pounds by managing the impulse. It’s good to know what triggers a food obsession. (stress, a memory, the need for comfort, boredom), but how well you deal with the discomfort matters more, says Laura Slayton, RD ,a nutritionist practicing in New York City, and author of “The Little Book Of Thin”.
The biggest mistake you can make? Trying to go it alone: Studies show that having any kind of game plan makes you better able to resist. Instead of just digging in your heels against unhealthy urges in the name of weight loss, try one of these tricks without going crazy.
TIP #1: RULE YOUR WORLD
Food cues are everywhere, and these cues spark cravings, whether you realize it consciously or not, says Evan Forman, Ph.D, professor at Drexel University , and an expert on food cravings . It’s that uninterrupted hum that exists under the radar and keeps your brain perpetually reminded of the pleasures of food. He points out that we live in an eating-centric world, so control your corner of it.
WAYS YOU CAN EXHIBIT CONTROL
1). Avoid having food you crave in the house.
2). Don’t window-shop for food and recipes online.
3). Find a route for your commute that doesn’t bring you by delicious places.
4). Stop “just looking” at what’s stocked in the vending machine.
All simple enough, but effective if you use them.
TIP # 2: GO TO BED
I’m laughing at this one because I keep strange hours , as many of you know. But it works for me.
As anyone whose raiding the fridge while watching late-night TV knows, you’re at prime risk for furious snacking at night, according to a study published in The Journal Of Obesity. ( As I’ve discovered doing these blogs,is that they have studies and journal reports on just about everything.)” It’s the work of your circadian system that ramps up cravings come sundown, telling you to keep eating to store energy till your next meal”, says the author of the above study. ” Your food urges peak about 8 p.m. and stay high until midnight. Basically the later you stay up, the more you are likely to eat.”. Not getting enough sleep also triggers the release of hormones that are linked to hunger, and can spark cravings the next day. (If you’re legitimately hungry, try eating these foods that help you sleep).
TIP # 3: USE A SCENT MEMORY
” Imagining a scent like freshly cut grass, or gasoline, takes over the place in your brain occupied by a craving”, says Foreman. ” Focus on the smell for a few minutes and it can dissapate the strength of your urge”.
TIP # 4: TELL YOURSELF “LATER”
It’s not a no,so it won’t shift your body and brain into defiant mode. But postponing your indulgence, can diffuse the intensity of the moment, and research shows you’re not likely to treat yourself after the moment has passed. One caveat: Don’t attach a time to “later”, or you may hold yourself to it.
TIP # 5: RIDE IT OUT
Acknowledge in the moment that you want a cupcake or chips, or whatever your kryptonite may be, and just be zen with it. Don’t try to push the feeling away, or ignore it, or punish yourself for it-just coexist with the feeling. “It’s a technique called urge surfing “explains Foreman. “It’s like being in the ocean: If you fight the waves, you’ll struggle, you’ll panic, and eventually go under. But if you just surf them , you stay calm and in control. It takes practice , but pretty soon you’ll learn not fighting the craving, while also not giving in, is a perfectly ok state”.
TIP # 6: EAT ENOUGH
Not surprisingly, women who ignore their hunger, have stronger cravings. ( learn the new rules of hunger). http://www.shape.com/healthy-eating/diet-tips/new-rules-hunger
A study out of Oregon Research Institute, found that the more people cut calories, the more activity there was in parts of the brain associated with reward and urges in response to all foods–especially high caloric treats, like milkshakes.” Timing your meals and distributing your calories throughout the day so you’re not deprived for long stretches is key”, says Slayton. ” Have a good breakfast, then eat what I call “dunch”(Slayton), which is dinner for lunch. No skimpy salads. That way you go into the afternoon and early evening–prime craving time–fortified”.
TIP # 7: HAVE PROTEIN AT EVERY MEAL
When exposed to food cues, people low on protein had stronger cravings, found a study at Wageningen University in the Netherlands. ” Scans showed that the areas of the brain responsible for reward had increased activity when protein deprived-people were shown pictures of, and smelled, savory foods, even when they ate as many calories as the control group” explains the lead author on the study. ” They reached for more meat, cheese, and savory snacks”. The researchers limited the subject’s protein intake for two weeks, but if your routine includes juicing, fasting, or a low-fat, veg-based diet, you might be in a similarly low state. Focus on breakfast and lunch; women often wait until dinner, at the end of the day, when they need it least, to fill up on protein.
TIP # 8: SKIP SUGARY COFFEE
The food women go the most bonkers for are sweets.(yeah, I have a sweet tooth) This is according to recent research in The American Journal Of Clinical Nutrition. That’s because when you eat sugar and carbs, your brain releases hormones like serotonin and endorphins, which make you calm and relaxed– for a little while. But then your insulin levels spike, causing you to crash. That makes you hanker for more sugar…..and so strikes the candy roller coaster. When you start the morning with sweetened coffee, you’re setting yourself up for a sugar-and-carb-frenzied day.
TIP # 9: MAKE CLEVER SWAPS
Routines are a huge factor in what you crave and when, says Slayton. ” If you eat dessert every night, you’ll start to yearn for it midway through dinner. But habits are malleable”. Your body might not like being told it can’t have it’s treat, but it doesn’t mind a swap. Instead of having cookies for dessert, try having Sweetriot cacoa nibs which are intense in flavor and have just a few calories. ( have no idea what these are, LOL). No, they won’t give you the exact same pleasure, but you’ll get enough gratification to hold you over until the craving fades. Other swaps Slayton recommends: If you’re dying for salt, try Brussel Bytes, which are the new Kale Chip, or Alexia Baked Sweet Potato Fries. ” The trick is not to think of it as a lowly substitute”, says Slayton, ” but instead be excited about all the delicious options you do have”.
Try these 8 clean-eating recipes to satisfy any craving. http://www.shape.com/healthy-eating/meal-ideas/8-clean-eating-recipes-satisfy-any-craving
The following are more links on our subject for you to pursue at your own leisure. Just remember to bookmark those that interest you.
http://www.webmd.com/diet/13-ways-to-fight-sugar-cravings. 13 Ways to Fight Sugar Cravings
http://articles.mercola.com/sites/articles/archive/2014/05/26/eliminate-junk-food-cravings.aspx. How To Eliminate Junk Food Cravings For Good.
http://www.prevention.com/weight-loss/weight-loss-tips/how-stop-food-cravings-and-overeating. Four Ways To Outsmart A Craving
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=134 How To Stop Sugar Cravings
I could keep going with more, but I still find myself writing this at 5:30 in the morning, so I guess that will have to be it . I do think that this is going to be helpful to everyone on the journey, no matter what stage you are in. Please give me feedback and let me know what you think. Spring and Summer will be here before you know it( Well I hope so anyway, been a long hard winter here.), so get your game on , ready or not. Till next time, God Bless.