February 20, 2014

She Health:: 3 Ways to Manage Cravings

Do you have trouble controlling your cravings? Do the donuts in the break room always call your name? If so, you are not alone.  Our cravings for sugary, fatty foods are killing us. The number of people with preventable chronic diseases, like diabetes and heart disease continues to rise. Isn’t it interesting how we crave high calorie, processed foods that have very little nutritional value and in many cases rob your body of the nutrients it needs?

When was the last time YOU heard someone say that they craved carrots or something that was nutrient dense and naturally low calorie?

This article is going to give you 3 tips to help you fight your cravings and win (without feeling deprived and hungry).

1.  Pick complex carbohydrates
Complex carbohydrates are nutrient dense and contain vitamins and minerals that we need for optimal health. Complex carbohydrates include fruits, vegetables and unprocessed grains. These foods are living foods that are minimally processed.

2.  High quality protein
Pair your complex carbohydrates with a protein, this helps balance your blood sugar levels.  Proteins help regulate blood sugar levels by slowing down the amount of sugar that is released into your blood when you eat. Quick spikes in blood sugar levels lead to crashes and feeling of sleepiness and fatigue after eating a carbohydrate rick meal. If you are anything like me, I burn carbohydrates quickly but when I pair it with protein I stay and feel full longer, without the fatigue and grogginess. 

3. Eat more fiber

Fiber rich foods help us feel full quicker, promote digestive health and reduce risk of chronic disease. These foods help regulate appetite by helping you feel full by eating less, they also provide a variety of different vitamins and nutrients that are needed for health.  There are two forms of fiber: soluble and insoluble fiber.

Soluble fiber is found in oats, strawberries and bananas; it forms a gel in the digestive tract. It helps lower cholesterol levels, slows down the release of sugar into the blood and keeps you regular.

Insoluble fiber is found in foods like celery, brown rice, broccoli and dark leafy vegetables. These foods have a laxative effect and they help keep your regular by preventing constipation.

We are constantly surrounded by foods that are convenient and high calorie and the temptation to reach for these foods is always there but with a little planning and the swapping of simple processed carbs for complex carbs, high fiber foods and high quality protein you can win your fight against your cravings without sacrificing taste or feeling hungry.  These foods help reduce your risk of developing chronic diseases like diabetes , heart disease and cancer while providing your body with the nutrients it needs to support your overall health.



1 comment:

  1. Very helpful post! I'm often crave sweets at night, which is the worst time of the day to eat them, so this is a great post for me, thank you! :)


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