Cut Out the Cravings

So we all know what mad cravings are like - if you are human like me anyway. :) But the important thing to know is - there is a whole lot more going on than just your "will power" or that it's "so hard" for you to not want certain kinds of foods.

For example - packaged food. I used to eat it all the time. It may have been like the only thing I would eat, especially before having kids. The stuff is addicting....and there is a reason for this. The food companies actually formulate each bite for maximum craveability! This is done with a special tantalizing balance of sugar, fat and salt - all of the things that our bodies and brains crave more of when we get it.

But while this can TASTE pleasing - it can be quite detrimental to your health and especially to your fitness results / goals.

Not sure what exactly JUNK FOOD is? You're not alone. If you only looked at packaging and what is claimed on the front, you might think so many things are healthy for you. These days many junk foods are being deceptively marketed and packaged as healthy choices. Let's look at a couple examples together.

Ok so this Heinz ketchup bottle markets "Reduced Sugar" in big letters because people think - "oh this MUST be better because sugar is bad, right?" Well there more to it than meets the eye. Whenever you see something that says "reduced sugar" or "sugar free" - make sure to turn that bottle over and read the ingredients. So much of the time it means that they have replaced the sugar with artificial sweeteners. For example - in this product, they have used Sucralose, an artificial sweetener, is listed as one of the ingredients. Given the many negative health effects artificial sweeteners have on your body, I'd pass on this one. When I have to make the choice - I would choose real sugar over artificial sweeteners for sure. So here - pick the regular ketchup even if it means more sugar.



Ok now this one is just awesome. Nutrition rich cookies - and look at all of these wonderful health claims on the front. Why wouldn't you want to eat these healthy cookies??? 


Well now that we know to turn the box over and read the INGREDIENTS - we can see what is really going on here....

Food advertising tracks are literally all over this box. We see things like nutrition rich, as much fiber as a bowl of oatmeal, as much vitamin C as a cup of blueberries, no trans fat, no high fructose corn syrup.

But on the back we see the truth. First of all - all of the mineral and vitamins are fortified. See the separate label for them? It has it's own section because it is not naturally found in the product! You may as well just eat some Oreos and take a vitamin pill to get the same effects. :)  And the ingredients. Remember the higher on the list, the more there is of it. Added sugar is the number #1 ingredient. We also see corn syrup. These sugars will be broken down quickly, creating a quick rise in blood sugar and then a resulting release of fat storing insulin hormone. Not good my friends. They can say all of this things on the front of the box through technicalities! Do your own research and read the back of the box please.

So what IS junk food? We can look at this little checklist here....

• Junk food has little to NO nutritional value
• Junk food is processed and packaged
• Junk food is high in sugar, fat, and salt - (all the things the brain craves and wants more of when you get it)
• Junk food can be high in calories (and if not - then artificial things are going on to make it taste good!)
• Junk food is rarely eaten out of real hunger

Quick Steps to Kill the Cravings

1. Clear out the JUNK! Get rid of the junk you have - donate it or throw it away! Do not buy it. If you don't buy it - you can't eat it! It's not doing anything good for your body so why invest your money in it?

2. Stock up on Healthy Snacks. Go to the store and stock up on some delicious and nutritious foods that will take the place of the junk food. Nuts, seeds, fruits, veggies, hard boiled eggs, hearty salads or burrito bowls are great items to have on hand! You'll eat less of these since they aren't empty calories. They are nutrient filled calories that actually satiate hunger and fuel your body appropriately. I have other great resources and lists of healthy snacks if you would like me to send them to you. Just get ahold of me. (contact info links below!)

3. HALT. Next time you feel a craving strike - tell yourself to HALT. Am I - Hungry, Angry, Lonely, or Tired? If you're hungry - first drink some water and then reach for one of the healthy snacks from step 2. If you're angry - explore the issue and seek resolution. if you are lonely - reach out to a friend or an accountability partner (I can be that person for you - it's kind of my thing!). And if you are tired - focus on a plan to get more sleep!

4. Stick With It.  The first few days going without junk will be the hardest. You might be ornery and get a headache because your body is like "HEY!!! Where is the junk I'm craving??" But it will get easier if you stick to your plan. Your taste buds WILL adjust to the foods that you are eating. When your diet is filled with junk foods, then that is what you crave. But if you shift your diet to one that is filled with fresh, nutritious foods - then your taste buds will forget all about the old food! Stick with it - one day at a time and you can break free from the horrible junk food - sugar addiction!

I run monthly accountability groups where I help people with their nutrition plans and their fitness. It's a safe place where you have me to hold you accountable and support you on your journey. If you'd like to join my next one - please send me a message on facebook HERE or email me HERE. I'd love to help in any way that I can!