Episodes
Sunday Jan 28, 2018
#14: Cravings Are Not A Lack of Willpower
Sunday Jan 28, 2018
Sunday Jan 28, 2018
In this episode, we discuss the physical and emotional causes of food cravings as well as strategies for preventing and addressing them in an empowered way.
Cravings are NOT caused by a lack of willpower or weakness of character.
They are triggered by imbalances in biochemistry and in our life.
Cravings can make us feel out of control, as if we’re being compelled by some force outside ourselves. Our goal is to give you the tools and strategies to reclaim your sense of peace and empowerment in your life and in your choices.
Physical/Biological Triggers of Cravings:
- Blood sugar imbalance
- Not eating enough at meals or in general
- Candida (yeast) overgrowth causes sugar cravings
- Hyper palatable foods that are designed to override our hunger and fullness cues (“foods without brakes” as the Whole 30 refers to them)
- Lack of sleep
STRATEGIES:
- Eat balanced meals with protein, veggies, and healthy fats. Limit refined sugar and processed carbs.
- Eat regular meals and eat ENOUGH to get you comfortably from one meal to the next. This requires curiosity and experimentation.
- Prioritize 7-9 hours of sleep per night. Set a regular bedtime and stick close to this. Use good sleep hygiene (avoid bright lights in evening, keep bedroom cool, dark, and screen free.)
Emotional and Lifestyle Triggers of Cravings:
- Stress (this is both a biological AND emotional trigger)
- Emotions we aren’t addressing on their merits: Boredom, loneliness, procrastination, anger, sadness, frustration, etc.
- Lack of joy, play, or connection in our life
- Shame resilience and self-soothing vs. self-loathing
- History of dietary restriction
- Not consistently eating meals that are delicious and satisfying
- A food environment that is filled with hyper palatable, calorie dense food.
STRATEGIES:
Take regular breaks: It’s easy to get sucked in to a project and forget to take breaks. Set a timer and take at least 5 minutes to go for a walk, get a drink, and breathe deeply.
In a stressful situation: Slow down. This is simple to say and not always easy to do but this is how you calm your nervous system and get your brain back on line. Breathe and assess what you CAN do, versus letting your brain spin out on all the things you CAN’T control.
Make your food delicious: Add crumbled bacon, herbs, spices, healthy fats, add berries to your salad, chunks of roasted sweet potato. This helps you feel satisfied at the end of a meal, rather than just physically full. It allows you to move on without that sense that you missed out and are still scanning for something else (sweets, etc.).
Make a list of non-food activities that soothe you: short movement breaks, a comedy podcast, a fun Pinterest board, a fiction book, etc. These should be things you can do without a lot of time, preparation, or supplies. Keep this list handy!
Scheduling in joy and connection: Look at your week. Do you have things to look forward to? If not, schedule in at least 3 things that light you up that aren’t a “should” or a “to do” list item. Example: coffee with a friend, a movie, an art class, a bike ride, a meal at a new restaurant. If it’s not in your calendar, it likely won’t happen.
Name / Feel your feelings. Instead of immediately diverting attention from your feelings and trying to numb or distract yourself, be willing to sit in the soup for a moment. What are you feeling? Once you know this, do something with it. This is how you learn to know and trust yourself.
Takeaway – cravings are not a “willpower” issue.`
xo,
Jenny and Lisa, co-hosts
The Mind Your Body Podcast
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