#CRAVINGS !!! (Part 1 of 2)
I just had a client email me stressing about strong food cravings. Hands up if you've been there before yourself... I know I have! 🙋♀️
I thought I'd share my response here, in case it's helpful to anyone else.
Craving research & suggestions:
15 minute #delay tactic
Most cravings work like an ocean wave. They are really intense in the beginning, and eventually wash out and fade away as they roll into shore (usually, within a timespan of about 15 min). Often, by delaying the choice to eat by 15 minutes, typically the strong cravings start to minimize on their own. So, suggestion #1 is to put a 15 minute timer on your phone or watch, and try to distract yourself and stay busy for 15 minutes when you really, really want to eat something. After 15 minutes, re-evaluate if you still want to eat it.
Be a #detective • Get really CURIOUS, but not judgmental. • What's going on? • What's your stress level at? • Is it worse at a certain time of day? • Is it worse when you're alone, or around certain people? • Are the cravings stronger after spending time on social media? Or watching Netflix?
• How has the balance been with your meals and snacks... has your carb intake been creeping downwards or missing from meals, causing your blood glucose levels to drop and your cravings/desire to eat junk to rise? • Do you have a healthy outlet for stress? • Are you exercising more? Or exercising less? • Are you really anxious about something? • Are you mad at someone? • Are you bored? Sad? Lonely?
• How do you FEEL? • Be a detective and see if you can figure out a potential root cause, asking the question, "hummmm, I wonder what my body must be going through for it to crave these foods so strongly right now and reject other healthy coping mechanisms that usually help me feel better? I'm here to be your friend my dear body, not your enemy, what's up?"
#curious #kind #honest #selfcompassion #registereddietitian #nutritionist #foodcravings #nutritionrx #lndont - 43 minutes ago