Food cravings are thought by many to be a preference for certain kinds
of foods at certain times. In reality, there is a more scientific
explanation. Most practitioners agree that the cause is a combination
of emotional, biochemical and hormonal factors. To a large degree these
vulnerabilities are the result of nutritional deficiencies in the body
brought on by a lifestyle of eating toxic, nutrient deficient,
processed foods, junk foods and beverages.
Food cravings are insistent and persistent nagging desires
that will not go away until the craving is satisfied. This can be
particularly upsetting for overweight individuals who are struggling to
reach a healthy weight. Fortunately, curbing desires for these damaging
high fat simple sugar/carbohydrate foods can be accomplished fairly
easy with some simple dietary modifications.
The most common cause of food cravings is due to low blood
sugar and/or blood sugar imbalances. Low blood sugar is caused by low
calorie diets or going too many hours between meals. When blood sugar
is low, exhaustion occurs and the brain signals the body that it needs
an energy boost which results in sugar or carbohydrates cravings. This
is a good example of the body having its signals mixed up because it
creates cravings for unhealthy sugars and carbs in trying to satisfy a
nutritional deficiency. Blood sugar imbalances occur with
over-consumption of simple carbohydrates that produce food and beverage
cravings, mood swings and water retention. At HealthWalk™ we can analyze your sugar imbalance with the Comprehensive Wellness Panel (blood chemistry analysis).
Once your blood chemistry profile is determined we recommend
supplementation and a nutritional protocol to put the body back in
balance.
Another common problem is a hormone imbalance of serotonin in the
body which can then bring on feelings of sadness and depression. When
this happens the body signals the brain that it needs to feel good
again. Cravings for sugar and simple carbohydrates develop because they
produce a burst of serotonin that makes us feel good for a short time,
but then serotonin levels drop back down again. This starts the sugar
and carb cravings all over again and creates a vicious cycle.
Low fat or fad diets are particularly dangerous because they
encourage the consumption of a narrow range of foods which eventually
will make your body become more insulin resistant. Insulin’s function
is to maintain stable blood sugar by controlling the amount of glucose
that is absorbed from the blood stream. When the body starts to become
insulin resistant, it stops responding to insulin and takes every
calorie it can and turns it into fat. Since the body is storing energy
in the form of fat, it is not getting its daily energy requirements, so
it continues to signal the brain that it needs more sugar and
carbohydrates, which results in continual food cravings. Insulin
resistance also leads to more serious stress that leads to exhaustion
that eventually fatigues the adrenal glands. When this happens the body
cries out for an energy boost that triggers sugar and carbohydrate
cravings and the vicious cycle continues. HealthWalk™ offers personalized Nutritional Support based on individual needs.
The first step in eliminating food cravings is to stabilize your blood sugar.
Calorie intake should be no less than 1200 per day of nutrient rich
food. Skipping meals causes a massive drop in blood sugar which
promotes food cravings, binges and overeating. Allow no more than 3-4
hours between meals for women and 4-5 for hours for men. Rather than
eating three large meals per day choose 5 smaller meals throughout the
day. This will stabilize blood sugar and also boost your metabolism,
allowing you to burn calories more efficiently.
Avoid simple carbohydrates because they turn into glucose too
quickly causing sugar spikes. The body then overreacts and causes blood
sugar levels to become depressed below normal levels. Foods to avoid
are those containing refined white flour (i.e. white bread, pasta,
cakes, donuts etc.) and processed and high sugar foods (i.e. soda,
ketchup).
Avoid packaged and canned foods because they are heavily processed, stripped of nutrients and contain too much sugar and salt.
Regular exercise will help reduce cravings. Mood has an impact on
cravings and exercise has an influence on mood. Exercise releases
endorphins that significantly improve mood. If there is a certain time
of day when you get craving attacks, plan to exercise just before they
occur for 20 to 30 minutes.
Eat breakfast as this the most important meal of the day. Eat a
breakfast with low fat protein and complex carbohydrates. Our
metabolism burns more efficiently when breakfast is eaten.
Plan ahead. Make sure that you have plenty of healthy snacks with you. Drink plenty of filtered water, HydroMag™
is a portable and inexpensive water application product you can use to
have water that actually creates a higher alkaline state in the body
instead of having to consume high alkaline water, along with providing
you with better hydration).
Take note of what time of day you become hungry and plan your meals and snacks accordingly.
Stay away from sugary snacks and simple carbohydrates such as
cakes, cookies, breads and donuts. If you eat them your blood sugar
will soar, and then you will crash and find your self- irritable,
jittery and famished. Substitute healthy snacks like raw nuts, fresh
fruit and vegetables.
Don’t cut your calories too drastically. It will make your
metabolism slow down and cause you to be plagued with hunger all the
time.
Make sure that you have healthy fats included in your diet such as
olive oil, canola oil, avocados, walnut and flax seed oils, omega 3
fatty acids and raw mixed nuts and nut butters.
Ensure you have the trace minerals vitamins and enzymes needed for optimal health which will alleviate food cravings; HealthWalk™’s Comprehensive Wellness Profile
can reveal the functioning of your endocrine system which regulates
many aspects of your body functioning including but not limited to gut
health, mental functioning, immune system functioning, chronic issues,
weight, energy, disease management, sleep, and much more.
Determine if you have any food allergies which can also cause food craving, Galvanic Skin Response biofeedback testing can analyze food allergies. HealthWalk™’s Functional Nutritional Counseling
will work with you on how to make sound nutritional choices, provide
tools that will assist you in reaching your goals and support you on
your journey toward improved health clear of food cravings.
Eliminating food cravings isn’t difficult. However, it does require
some forethought and planning. Avoiding trigger foods in high simple
fats and sugars is the first step in eliminating cravings. When
cravings do come, the key isn’t to try to exert your will power to
resist eating, but is to satisfy the craving by replacing the food
craved with the appropriate healthy alternative. Some guide lines to
help with those cravings are fresh fruit especially grapes and raisins
when craving sweets, raw seeds, nuts and fresh fruit when craving
chocolate, fish, beans and nuts when craving breads and broccoli, kale
and raw nuts and raw nut butters when craving fatty foods.
Carolyn Schropp BS,NC, is a Functional Nutritional Consultant and Educator,at HealthWalk™. Contact us at HealthWalk™; we have the tools, support and information to empower you on your path to regaining and maintaining vibrant health.
Food cravings are thought by many to be a preference for certain kinds
of foods at certain times. In reality, there is a more scientific
explanation. Most practitioners agree that the cause is a combination
of emotional, biochemical and hormonal factors. To a large degree these
vulnerabilities are the result of nutritional deficiencies in the body
brought on by a lifestyle of eating toxic, nutrient deficient,
processed foods, junk foods and beverages.
