Food Cravings: Friend or Foe?
Do you have intense sugar cravings? Can’t get enough of pizza, pasta and bread? Addicted to that salty, crunchy yumminess that a bag of chips has to offer? There’s a very logical explanation for each of these!
Cravings tend to have a negative undertone - and understandably so - as they can easily lead to overeating, weight gain, inflammation and negative self-talk. I like to reposition them as an opportunity. Why? Because cravings are one of the few ways that your body talks to you. The message? There’s an internal imbalance. When they arise, you have two options: slow down and evaluate OR avoid (leading you further down the path of aches, pain, bloating, food addiction and fatigue). Which sounds more appealing to you?
If you’re on board with taking the investigative path, here’s what you need to know about each type of CRAVING:
SUGAR - this is a nasty bugger with a few underlying causes. The first (and most likely) is you’re not getting enough protein into your diet, especially not in the beginning part of the day. You may have Candida (yeast overgrowth) or a compromised gut flora due to antibiotics, birth control pills or other medications, stress or a high sugar intake. You could be sleeping poorly and looking to sugar for “energy”. Finally, the very thing itself could be driving your cravings; after all, studies have shown that sugar is more addictive than cocaine!
The Fixes: eat a high-protein breakfast and meals every 3-4 hours thereafter. Work on sleep and stress management. Incorporate adaptogens. Consider supplementing with a probiotic. And, when you’re IN the moment, turn to licorice root tea or high-quality dark chocolate to satisfy in a healthier, and more waistband-friendly way!
CARBS - simple carbs, aka flour products, such as bread, pasta, pretzels and crackers are processed the same as sugar when they hit your bloodstream - fast and dramatically. The reason for this craving can be any of the previously mentioned underlying causes for sugar cravings OR it could be that you’re feeling bummed/stressed out and looking for a “pick-me-up”.
The Fix: eat protein first - amino acids (the building blocks of protein) are what make up all neurotransmitters. From feel-good dopamine to calming serotonin, your body relies on a proper balance of these brain chemicals to feel cool, calm, collected and happy. So, instead of waiting to be tempted by the bread basket or assortment of snacks, try having a cup of bone broth or handful of crunchy chickpeas first!
CHOCOLATE - a known dopamine-booster and rich source of magnesium, chocolate cravings can be linked to a deficiency in either! When you’re feeling blue, chocolate is a “feel good” food with the power to reverse this state almost immediately. Furthermore, high-quality dark chocolate is a rich source of magnesium, an essential mineral that up to 80% of Americans are deficient in.
The Fixes: address stress levels - whether you’re working out intensely, have a worrisome mind or are pressured by work deadlines, your body blows through magnesium, B vitamins and vitamin C during periods of high stress. Incorporate daily stress management and consider supplementing with magnesium. If you’re in the moment and jonesing for chocolate in a major way, simply make a better choice, such as this or this. After all, dark chocolate IS one of my favorite health foods!
CHEESE - did you know dairy contains casomorphins? Dissect that word and you have “caso” which is related to dairy and “morphine” which is just as it sounds - an opioid used for pain management. How does this relate to cheese? Because when you consume dairy products, you feel calm, soothed and relieved - desirable feelings that drive this addiction.
The Fixes: assess what’s making you feel anxious (i.e. relationship, finances, work, health struggles) and try to tackle it as best as you can. Speak up for your needs or talk with someone - an advisor, counselor or Nutritionist (aka me - here to help!). Address a fatty acid deficiency: supplement with omega-3 fats, incorporate wild-caught salmon and add healthy fats to every meal (aka avocado in your smoothies, nuts and seeds in your salads, and coconut cream in your coffee). News Flash: fats don’t make you fat, simple carbs and sugar (in excess) do!
CHIPS - clenching, grinding and seeking out crunchy foods is often triggered by stress as the jaw holds a lot of tension. The desire for salt, specifically, can indicate a mineral deficiency or adrenal fatigue (which makes sense when you understand the stress-adrenal connection!).
The Fixes: incorporate nature walks, yoga, deep breathing, screen-free time and playtime into your regime. Light a candle. Laugh with a friend. Simply finding a way to relieve stress can be incredibly helpful here. To address a mineral deficiency, be sure to include dark leafy greens, a good quality sea salt and nuts/seeds into your diet. For guidance on adrenal fatigue, click here.
Cravings are no mystery. As frustrating as they can be, they’re also incredibly helpful once you understand what they’re trying to tell you. Perhaps you’re all work, no play; you’ve been neglecting your veggie intake; you’re giving to everybody else and not taking time for yourself; you’re feeling bummed out, lonely and disconnected. I encourage you to slow down and dive deeper to get more tuned into the areas of your life that need nurturing. Hopefully this guide will help you get started!
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