Good Morning Boot Campers!!
This is a very WET good morning from a very swampy Port Elizabeth! Our topic today is cravings… Those horrible habits and excuses we use to binge on unhealthy food.
Now some people say that food addiction is as real as drug or alcohol addiction; and then there is emotional eating; or “rewarding” ourselves with a “nice” unhealthy snack when we achieve a goal.
With all of these in mind I am going to give you guys some practical tips on how to assist you to curb those cravings.
- Keep goodies out of sight. The more visible the sweeties are – and the closer we are to them – the more we eat, so keep it as far away from your desk as possible. Or better still; just don’t get any!!!
- Don’t skip breakfast or forget about lunch, as a craving strike later in the day. Plan ahead for a healthy breakfast, lunch, dinner and snacks that includes carbohydrates, protein and good fats.
- Get low-kilojoule, healthy snacks such as grapes, berries or cherry tomatoes to snack on. Or fill up on 2 – 4 Provitas or Rice Cakes with cottage cheese.
- Crave-proof your home and office. The simplest way to quash a craving is to ban crave-worthy foods from your environment. If you do buy biscuits or chocolate, choose small packages to avoid going overboard.
- Eat every three hours. One of the biggest culprits is falling blood sugar levels. If you keep those levels steady, you simply won’t crave the same things.
- Chocolate isn’t great for your waistline but the dark kind may help you feel fuller. University of Copenhagen researchers found that people who ate dark chocolate had fewer cravings afterwards than those who ate milk chocolate.
- How can you tell the difference between a craving and genuine hunger? Wait 10 minutes and see if your hunger has increased. If you’re genuinely hungry, an apple will look tasty.
- If your food cravings hit when you’re anxious or stressed, seek consolation in other ways. Address your stress. What is it that you really need? A comforting conversation with a colleague, a walk or a shoulder massage from a friend may do the job.
- Distract yourself. If you’ve been working in front of a computer but feel the need to eat, do something else. Make a phone call or read the paper. Changing your mind-set might be all you need.
- Go for a walk. If you exercise and your cravings aren’t physiological, you’ll feel better straightaway. If they are physical, you won’t be able to get into your workout properly, which is a sign that you need to eat.
- Have a glass of water. Sometimes we mistake thirst for hunger; once you’ve had the water and you are still hungry after 20 minutes, then have a snack. Make sure you drink at least 8 glasses of water every day.
- DO NOT reward yourself with food. If you’ve reached your goal, made your target, stuck to your healthy eating plan, don’t mess it all up by binge eating unhealthy food!!! Food is not a reward, it is fuel for our bodies. Rather reward yourself with a massage, a spa treatment, or buy those sexy shoes you’ve been coveting!
So there you go Boot Campers – practical and easy to implement tips to curb cravings!!! Try them out and let me know if they work for you.
Until next time… Stay healthy, stay warm, stay strong, eat well, live well and keep training like a Warrior!!!
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