Remember this:
Cravings are normal and quite common.
Cravings are time limited, if not indulged.
Cravings do not mean something is wrong.
Cravings do not mean you will not succeed in reaching your wellness goals.
Cravings are the best teacher to keep you on track with wellness.
Cravings are a tap on the shoulder telling you something is out of balance.
There is usually a reason you are having cravings. To identify the reason you need to ask yourself some questions.
Was my last meal filled sugary foods?
Am I drinking enough water?
Am I under stress?
Am I getting good nights’ sleep?
Am I eating enough?
Am I in the habit of eating junk food at certain times?
STRATEGIES
CLEAN THE TEMPTING FOOD OUT OF THE CUPBOARDS
Don’t try to control with self-discipline, what you can control with environment. In other words, if the cookies aren’t in the cupboard you won’t be able to reach for them. The mere act of having to go somewhere to satisfy your craving, gives you time to make healthier choices.
Those tempting foods have a way of creeping back into our cupboards. Identify the foods that are causing you to stumble. If you can’t resist them or eat them in moderation; If they control you rather then you controlling them, better not to have them around.
HAVE ALTERNATIVE SNACKS HANDY
This sounds so simple, but it is very important
Some options are:
o Half an apple with peanut butter
o Almonds or walnuts
o A TLS Nutrition Shake (There are lots of those recipes posted here)
BE PREPARED WITH ALTERNATIVE ACTIVITIES
Make a list of alternative activities other than eating. Choose your healthy alternatives over the unhealthy activities. Instead of sitting in front of the tube with a bag of chips when you come home, cultivate a new habit.
o Walk with a friend.
o Eat a healthy snack while you watch the video for the week
o Fix yourself a cup of tea and work on a Hobby
o Put on music and dance.
RECALL NEGATIVE CONSEQUENCES
When experiencing a craving, recall the negative consequences of giving in. Take out a piece of paper and write down all the reasons you want to overcome extreme cravings. Recall the times when you ate that entire pie and ended up feeling sick and bloated. As you recall how badly you felt after eating too much of the wrong thing, you can make a more intelligent decision about whether it is worth doing again.
TALK YOURSELF THROUGH A CRAVING
Consider your ‘reasoning ability’ to be a friend along on the journey. Let your reason talk you through making better choices. Wow I really would like to have a big glass of soda. Hmmm. Oh yeah, I know why. I skipped breakfast. My body is crying out for some sugar. Let’s see. What can I have instead?
IF YOU DO GIVE IN – KNOW WHEN TO STOP
A craving doesn’t mean all or nothing. If you are committed to having that cookie anyway- first eat a low Glycemic snack [String cheese perhaps] and a glass of water. Then have 2 small cookies instead of 2 sleeves of cookies. Don’t fall into the ‘all or nothing’ trap. A couple cookies, a glass of water and a 10 minute walk might be all you need to feel satisfied.
IF YOU FAIL, LEARN FROM YOUR CHOICE AND MOVE ON
The last thing in the world you need is the burden of guilt and shame. Forgive yourself and move on. Remember, we balance our blood sugar and nourish our bodies’ one meal and one snack at a time. Make the next meal or snack a healthy one.
Put your indulgence in perspective. “Whoa. I drank down that entire soda. Man, it was almost too sweet” Plan some better options for the future “My next meal will be a healthy one. Let me think about this, for lunch I am going to have a grilled chicken salad/.”
AFFIRM YOURSELF
I make good choices most of the time. I am doing so much better than I ever did before. And look at me!!!! I am getting trimmer and more energetic every day. I am grateful for the opportunity to take charge of my wellness; it is equipping me to succeed in every area of life.
