10 Ways to Control Your Cravings.......

[Mars]

I read this in the July 2006 Reader's Digest and found it sounds like a good plan for those of us who are trying to diet.

AVOID YOUR TRIGGERS - Marsha Pelchat, PhD, of the Monell Center says "You crave what you eat so if you switch what you're eating you can weaken your old cravings and strengthen new ones." This can happen pretty fast too - within 5 days. The first few days are probably the hardest and you probably can't eliminate your triggers entirely but the longer you avoid your trigger foods, the less likely you may be to want them. In fact, you'll probably begin to crave the foods you eat. A real bonus would be if you switched to eating fruit instead of candy bars!

DESTROY TEMPTATION - If you've succumbed to a craving (example: a box of cookies) and start to feel bad while eating them - destroy them - don't just throw them in the garbage - run water on them and RUIN them! You'll feel a sense of accomplishment that you've licked your binge. Don't worry about the money you wasted; they at least won't be going straight to your hips!

GO NUTS - Drink 2 glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts). Within 20 minutes, this can extinguish your craving and dampen your appetite by changing your body chemistry.

JOLT YOURSELF WITH JAVA - Try sipping a skim latte instead of reaching for a chocolate candy bar. The caffeine it contains won't satisfy your cravings but it can save you the calories by quenching your appetite. The warm richness and ritual can distract you.

LET IT GO - Stress is a HUGE trigger for cravings. Learning to DEAL with it could potentially save you hundreds of calories. Try deep breathing, Yoga, a relaxation CD, etc.

TAKE A POWER NAP - Cravings sneak up on you when you are fatigued. Focus on the fatigue - close your eyes, shut the door and re-energize!

GET MINTY FRESH - Brush your teeth and gargle with minty mouthwash. When your teeth are clean, you don't want to mess it up by eating.

DISTRACT YOURSELF - If you ONLY want ice cream - it is a craving not hunger. Cravings typically only last 10 minutes. Recognize that and call someone, listen to music, go for a walk, run an errand, etc.

INDULGE YOURSELF WITHIN LIMITS - Once in a while it is OK to indulge in your trigger foods but within reason. Instead of buying a large ice cream cone, buy a small one. The trick is to only buy one pack of "anything" (trigger foods/craving foods) at a time, don't buy two so you aren't tempted to keep reaching for more. Stike a bargan with yourself to work off the excess calories if you do indulge. A 15 minute brisk walk can burn 100 calories or so.

PLAN OR AVOID - If your usual routine is to drive by the donut shop or the bakery or pizzeria - avoid it - vary your routine to avoid them. If you know you will be face-to-face with irrestible triggers, allocate enough calories to fit into your diet.

This article struck home with me because I realize I eat when I am bored. I tend to crave those things that I shouldn't have. Hope it helps some of you who are fighting the same things I do - SWEETS! LOL

I also think the same philosophy would help in avoiding GF foods and other triggers to MC.

Anyone have any further hints???

Here's to good, healthy eating!

Love,
Mars

[Sally]

Mars, I have found that brushing my teeth really helps avoid those nasty snacks. I've been doing it for several months now and it works!!! It also works if you are trying to cut down on your smoking.

And instead of snacking, drink a glass of water. I have been indulging in San Pellegrino. Yum. And I don't feel deprived.

Love,

Sally

[Mars]

Here are a few more tips to control your trigger cravings..............

PRACTICE PORTION CONTROL - While it's okay to slip up occasionally, you need to keep an eye on how much you're eating. Try to prevent yourself from overindulging by placing only a certain amount of food in front of you. For instance, try putting potato chips in a small bowl rather than eating them right out of the bag.


REACH FOR HEALTHY SUBSTITUTES - Try to eat a similar food that has a better nutritional value than the one you crave. A glass of chocolate skim milk instead of a candy bar is a healthier choice. Or, instead of regular ice cream, try low-fat frozen yogurt.


WRITE IT DOWN - Keep track of your cravings in your journal to determine if your emotional state is the underlying trigger. Once you figure out what's causing your urges, try looking for other ways to address those emotional needs. If you're having a stressful day, take a break and go for a walk or call a friend. If you're feeling down, try renting a funny movie.

[Lucy]

Hi there,

Good suggestions.

Just wanted to post here so that there's not any confusion for newbies between trigger foods that are allergens and trigger foods for cravings of a non-immunogenic nature in an individual. If one has an immune reactions, then a little is too much.

Yours, Luce

[celia]

Love the nut idea. Thanks Mars! Celia

[annie oakley]

I eat nuts and drink water> Love the Ideas Love Oma