Cravings are a genuine sensation that everyone experiences at one point or another. The key is not to attempt to cure your cravings but to understand them. Joshua Rosenthal, founder of the Institute for Integrative Nutrition, devotes an entire chapter to deconstructing cravings in his book "Integrative Nutrition." He stresses the importance of understanding your cravings and debates the common misconception that cravings are fundamentally bad. Instead, he describes cravings as "critical pieces of information that help you understand what your body needs."
What Causes Cravings
Cravings are the body's way of communicating its needs. Rosenthal portrays cravings in a positive manner, explaining that cravings allow you to listen to your body and adjust your diet accordingly. "Cravings occur because humans are omnivorous creatures with roving appetites. We all have unique bodies, cravings and lifestyles, and a list of acceptable foods is not always going to align with our individual needs or satisfy our cravings," he notes in his book.
Interpreting Your Cravings
Your body craves what it needs to survive. Rosenthal describes cravings as "the body's solution to underlying imbalances, (in which) food becomes a kind of medicine to regulate our current inner state." You may feel a craving for an ice cream sundae when your body is really trying to tell you it needs fat. Adding healthy fats to your diet, such as extra virgin olive oil or avocado, may put an end to your ice cream cravings. Cravings are meant to help you realize what your body needs and how to fix it.
How to Handle an Unhealthy Craving
Ironically, the simplest solution to dealing with cravings may be to add to your diet rather than take away from it. The key is to embrace healthy foods, not to necessarily avoid the foods you crave. There is a reason behind every craving. Once you give your body what it needs, the cravings will disappear. Dr. Mehmet Oz, host of The Dr. Oz show and author of "You: Staying Young" recommends finding healthy substitutes for your cravings while Rosenthal recommends being flexible with your diet. Allow yourself to occasionally indulge in a craving, while maintaining a healthy diet the majority of the time. By doing this, you are able to live guilt-free while still satisfying your body.
Simple Rules to Manage Cravings Before They Strike
Attempt to eat five servings of fruits and vegetables per day. If you fill up on fruits and vegetables, it is hard to find room for that ice cream sundae because the body can only hold a small amount of food. Fruits and vegetables are loaded with fiber that keep you fuller longer. Additionally, be sure to drink enough water. The body often mistakes thirst or dehydration for hunger. By remaining hydrated, your body will naturally be less hungry. The rule of thumb is eight glasses of water per day, although this varies based on body weight and activity level. If you are unsure, just drink until your urine is clear. Start the day off right by eating and drinking well early in the day. Have a glass of water as soon as you wake up and begin your day with a nutritious breakfast. Plan ahead when traveling or when you are away from your home by carrying healthy snacks and water with you at all times. Remember that no foods are off limits. It is when you deprive your body that cravings will increase. Allow yourself the occasional treat.
Common Cravings and Healthy Replacements
Four common flavor cravings exist: sweet, salty, bitter and spicy. When a craving strikes, try to satisfy it with these simple replacements before immediately reaching for an unhealthy option. Satisfy your sweet tooth with fruits or sweet vegetables such as corn, carrots, beets, squash or onions. Salt cravings may indicate a mineral deficiency, therefore, first try eating green, leafy vegetables before reaching for the potato chips. Additionally, replace table salt with natural sea salt, which is less processed. Replace cravings for bitter food or drinks, such as coffee, with bitter-tasting vegetables such as kale, broccoli rabe, mustard greens or arugula. Finally, when a spicy craving hits, instead of heading for the nearest pizzeria or indulging in tacos, try adding spices to your cooking such as cayenne or crushed red pepper.
Always Trust Your Body
It is important to remember that cravings are normal. When dealing with cravings, be careful not to deprive your body. If you focus on fueling your body with healthy, natural foods, your cravings will eventually diminish. Trust your body's instincts and tune in to what it needs.
References
- "Integrative Nutrition"; Joshua Rosenthal, 2008
- That'sFit.com: 5 Ways to Outsmart Food Cravings
Member Comments