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Deconstructing Cravings

December 26, 2019 by Joni Leave a Comment

Deconstructing Cravings

Deconstructing cravings seems like an uphill battle. Mixed signals create chaos in relationships. As they do when it comes to cravings.

Deconstructing your cravings is not that difficult. Understanding that a strong craving is not a signal from the stomach that you’re hungry, but messaging from your brain is an excellent place to start.

Hunger is all about your survival mechanism, but cravings are all about your body communicating with you. From there it’s easy to remember that your brain is looking for something specific. Not just the flavor experience, but fuel to help your body thrive.

What Can Cause Food Cravings?

Below is a chart of all the common food cravings, flavor cravings and eating habits you may experience, the reason behind each craving and all the foods you can eat to fix the craving!

This chart was first published by Colleen Huber on her website and then in her book “CHOOSE YOUR FOODS: Like Your Life Depends on Them, by Colleen Huber, NMD” in 2007.

Craving this:Reason is:Restore with this:
COMMON FOOD
CheeseEssential Fatty Acids deficiencyOmega 3′s (EPA and DHA)– Flax oil, ground flaxseeds, chia seeds, walnuts
Calcium deficiencySesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
Pasta, white bread, pastriesChromium deficiencyOnion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
Bread and toastNitrogen deficiencyFoods containing proteins, i.e.. Green leafy veg, nuts, seeds, legumes, grains
Red meatIron deficiencyBeans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
PopcornStress hormone fluctuationsMeditation, breathing exercises, exercise, leafy greens, vitamin B and C
CrispsChloride deficiencyCelery, olives, tomato, kelp, Himalayan sea salt
Essential Fatty Acids deficiencyOmega 3′s (EPA and DHA)– Flax oil, ground flaxseeds, chia seeds, walnuts
FLAVOR
Burned FoodCarbon deficiencyFresh fruits
Acid foodsMagnesium deficiencyRaw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit
Salty FoodsChloride deficiencyCelery, olives, tomato, kelp, Himalayan sea salt
Stress hormone fluctuationsMeditation, breathing exercises, exercise, leafy greens, vitamin B and C
SWEETS
ChocolateMagnesium deficiencyRaw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit, magnesium
Soda, fizzy drinksCalcium deficiencySesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
General sweetsHypoglycemia (low blood sugar)Fruit, high fibre foods (beans, legumes), complex carbs (grains), chromium (cinnamon)
Tryptophan deficiencySpirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
Chromium deficiencyOnion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
Sulphur deficiencyCruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
Phosphorus deficiencyWhole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
STIMULANTS
Coffee or black teaSulphur deficiencyCruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
Iron deficiencyBeans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
NaCl (salt) deficiencyHimalayan salt, Apple Cider vinegar, kombucha
Phosphorous deficiencyWhole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
Alcohol, recreational drugsCalcium deficiencySesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
Glutamine deficiencyCabbage, beetroot, beans, spinach, parsley, vegetable juice, bone broth
Protein deficiencyGreen leafy vegetable, nuts, seeds, legumes, grains, beans
Potassium deficiencyCitrus fruits, bitter green leafy veg, banana, tomato, pineapple, black olives, seaweeds
Avenin deficiencyOatmeal, granola, cereals, whole grains
TobaccoSilicon deficiencyHorsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
Tyrosine deficiencyFruits (esp. avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, vegetables
EATING HABITS
Lack of appetiteChloride deficiencyCelery, olives, tomato, kelp, Himalayan salt
Thiamine (Vitamin B1) deficiencyWhole grains, peanuts, seeds, beans, green and yellow vegetables
Niacin (Vitamin B3) deficiencyPeanuts, sunflower seeds, wheat bran and wheat germ
Manganese deficiencyWalnuts, almonds, pecans, whole grains, green leafy veges, pineapple, blueberries
Often overeatingTryptophan deficiencySpirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
Tyrosine deficiencyFruits (esp. Avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, veges
Silicon deficiencyHorsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
Often snackyNo balanced diet, missing nutrientsDo a detox, substitute junk food for healthy meals
MORE BIZARRE
Crunching on iceIron deficiencyBeans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Laundry starchIron deficiencyBeans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Cigarette buttsIron deficiencyBeans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption

Taming the Cravings

Food cravings are a major roadblock for people trying to maintain a healthy weight or switch to a more healthful diet. Luckily, there are some simple steps to take to handle these cravings.

Reducing stress levels

Pregnant women often experience strong cravings. This may be due to hormonal changes, which are thought to cause some food cravings.

Stress and emotional eating can influence a variety of health issues. Feeling stressed may promote emotional eating and cravings for comfort foods.

One study – Trusted Source found that stressed women are more prone to cravings for sweets than women without stress. Eating due to stress may also cause weight gain and a larger hip circumference.

Stress may also cause weight gain on its own, without extra food cravings. Stress results in higher levels of cortisol, the stress hormone, which may promote belly fat.

Drinking Plenty of Water

Hunger and thirst can produce very similar sensations in the mind, causing it to become confused. One of the easiest ways to reduce food cravings is to make sure the body is hydrated throughout the day.

Drinking plenty of water helps clean out toxins from the body, which may also benefit a person’s overall well-being.

Getting Enough Sleep

A 2013 study found that not getting enough sleep could alter the body’s hormonal balance. This imbalance contributes to overeating and weight gain.

The researchers noted that when the sleep-deprived participants switched to an adequate sleep schedule, they lost weight, which indicates that their hormones were brought back into balance.

Eating Enough Protein

A healthful diet should contain plenty of lean sources of protein, as they may help reduce cravings.

A study in the journal Obesity found that overweight men were able to reduce their cravings by up to 60 percent by getting 25 percent of their daily calorie intake from protein.

The same study found that a high protein diet helped reduce the desire for nighttime snacks by 50 percent.

Chewing Gum

Chewing gum keeps the mouth busy and may help reduce both sweet and salty cravings.

One study found a small but significant difference in sweet and salty snack consumption among people who chewed gum and those who did not. Those who chewed gum rated themselves less hungry, had fewer cravings for snacks, and felt fuller than those who did not chew gum.

Changing the Scenery

Changing habits, such as stopping at the park instead of picking up fast food on the way home, can help to reduce cravings in the long-term.

Replacing habits can be difficult, and some food cravings may be due to long-term habits. For instance, if someone gets fast food on their way home from work every day, this practice may reinforce their cravings.

In situations like these, it is best to start new habits. This can be as easy as taking a new route home from work or stopping at the park for a quick walk instead.

For cravings at home, it may help to take a walk around the block, take a shower, or even call a friend. These things may help distract a person from their craving long enough for it to subside.

Avoiding Hunger

A healthful diet does not include frequent hunger pangs. In fact, under-eating can make food cravings worse.

When the body is very hungry, it may crave more calorie-dense foods than usual, including fried and processed foods.

Instead of waiting for intense feelings of hunger, it is better to have a regular pattern of meals and healthful snacks planned throughout the day to avoid potential cravings.

Controlling Portions

It can help to put this treat at the end of a healthful habit, such as going for a walk or completing an exercise routine.

For some people, completely avoiding the food they crave may make these cravings worse. This can lead to overeating or feeling miserable without that food. In this case, it may be better to satisfy the cravings with a small, portion-controlled treat.

If a person is prone to binge eating, a better option is to replace the craving altogether.

Did you recognize any food cravings that you experience in the chart above? Do you have your own questions, comments or feedback to add? Then leave your thoughts below!

Filed Under: Body, Healthy Eats Tagged With: cravings, minerals, vitamins

Nutritional Yeast

January 5, 2015 by Joni Leave a Comment

What is it?

First off, let me be frank, it is ugly and it smells funny but, nutritional yeast flakes may be one of your best finds to date. Seriously. It’s that good in terms of nutrition and taste. It has a nutty, cheesy flavor and provides a wealth of vitamins, minerals and protein that almost anyone can enjoy.

Make sure you don’t confuse nutritional yeast with baker’s yeast, which is still active and could grow inside your stomach, depriving you of nutrients, or with brewer’s yeast, which is inactive but distinctly bitter. You can find nutritional yeast at almost any health food store, usually in bulk. I like Bragg Nutritional Yeast Seasoning!

What do I do with it?

I add nutritional yeast raw to smoothies or salads, or sprinkle it over popcorn (one of my faves), stir into soup or toss into pasta. Nutritional yeast is used to create vegan “cheese” dishes such as nacho dip and mac ‘n’ cheese. I have a vegan gravy recipe I’ll share with you soon that passes for Grandma’s gravy. For real. I’ve used it at Thanksgiving and no one knew the difference. They actually commented on how good it was. Love that.

How does it help me?

Nutritional yeast is a complete protein, meaning that among the 18 amino acids it has are the nine essential ones that your body cannot produce. Nutritional yeast also provides the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, reduced cholesterol levels and cancer prevention. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast. One serving of nutritional yeast provides about 4 grams of fiber, too.

If that isn’t enough to convince you to try it, check this out:

  • source of B vitamins, including thiamine, folate, B-6 and niacin. Just 1/2 tablespoon of some brands will provide you with a day’s worth of B vitamins
  • dairy free
  • soy free
  • lacks Candida albicans, the type of yeast that aggravates the fungal infection known as candidiasis
  • low salt
  • gluten-free

Pop some popcorn tonight and sprinkle your new ‘cheese’ on it! Enjoy.

Filed Under: Health, Healthy Eats Tagged With: nutritioanl yeast, protein, vitamins

Want Your Healthy Hair Back?

December 16, 2014 by Joni 2 Comments

healthy hair

Give me a head with hair, long beautiful hair… Shining, gleaming, streaming, flaxen, waxen… Remember that song?  When I was young I had a serious problem with self image. Body image to be precise. The  only thing I liked about myself, except my charming deposition, of course, was my hair. Period. End of story.

Thankfully, I got older and left the years of teenage angst behind, at this point in my life I’m quite comfortable in my entire body. But I’m still rather attached to my mane! Many of us are and I thought you should consider how your body’s balance affects your luscious locks.

Signs of Not So Healthy Hair

Is you body talking to you? Have you noticed a lot more hair falling out lately? You may want to get your thyroid, iron levels and blood sugar balance checked. If these three aren’t balanced you will notice it in your hair and the dreaded weight gain. When these three are out of whack, it’s likely the rest of your hormones are having a hard time balancing as well. You can exercise more and eat less without getting the results you want. Let’s break these three down:

Thyroid – If your thyroid is underactive one of the first signs you will see is hair loss. Now, I shed like a dog at different times in the year, but we are talking about hair loss that gives you cause for pause. Your thyroid is the Big Kahuna when it comes to your metabolism. If it’s underactive then your metabolism slows down and hair loss speeds up.

Blood Sugar Balance – Elevated blood glucose indicates a high probability of insulin resistance and excess inflammation in your body. Insulin resistance is a pre-diabetic condition and it throws all your hormones out of balance. Hormone balance is so critical to feeling your best. All is not lost because this is easy to turn around with lifestyle changes. Studies have found a low-glycemic and anti-inflammatory diet help to rebalance hormones.

Iron – Premenopausal women should eat a diet rich in iron. Some of the signs you may have low iron levels are weakness, fatigue, poor concentration, weakened immune system and leaky gut or IBS. If you suspect you are low in iron, get checked. Make sure to ask your doctor to do a full iron panel if hair loss is one of your concerns. If you are iron deficient consume 2-3 servings daily of these iron food sources.
Liver
Beef Steak
Navy Beans
Black Beans
Spinach
Swiss Chard
Egg Yolk
Prunes
Artichokes
Collard Greens

Top 5 Foods for Healthy Hair Growth

Dark green veggies. Think spinach, broccoli and Swiss chard. They all have loads of vitamins, like A and C, both of which help produce sebum – the scalp oil that is your natural hair conditioner. Plus, greens are so good for you on various levels.

Eggs. These little ovals are full of biotin, a B vitamin and also known as the hair vitamin.

Bananas, oats and raisins. Silica is what these foods bring into your diet. Silica helps improve hair thickness and therefore stronger hair. Bye-bye breakage!

Lean red meat. We’re talking iron here so see above for a list of vegetarian sources!

Sweet potatoes. So healthy in general, but in terms of hair we are after the beta-carotene, which your body converts to vitamin A. To get your glow on (hair and skin) add any of these beta-carotene rich foods; carrots, butternut squash, pumpkin, kale and asparagus.

Omega-3 fatty acids. Again, a huge benefit for overall health, but it particularly helps support scalp health. If your hair is looking dull and your scalp is dry, load up on your Omega-3s; wild caught salmon, sardines, herring, mackerel, flaxseeds, chia seeds or walnuts.

From the Outside In

We’ve covered healthy hair growth from the inside out, now let’s talk about from the outside in. Are your hair products natural? They should be and sooner than later. Switching to natural personal care products is critical to a truly healthy head of hair as well as your overall health.

Another tip for you! I use coconut oil at least twice a month on my hair. I rub it coconut oilin my hands and massage it through my dry hair, leave it on for a bit and then wash with my natural shampoo. If you have oily scalp, you can just put the oil on the ends and up the shaft.

In one study(1), coconut oil was better at nurturing and conditioning hair than mineral oil (ick!) or sunflower oil. The reason lies in coconut oil’s hydrophobic nature. That means it repels water. So when applied as a pre-wash conditioner, it keeps the water from penetrating each strand, which would cause the cuticle to rise making it more susceptible to damage and breakage. Think…less frizz! Yay!

I also use it on my wet hair if it is especially humid outside. Really helps, but remember…. A little dab will do ya’!

Now you have the knowledge you need to grow a healthy head of hair from the inside out. It seems I have this sudden urge to brush my hair…

 

1 Journal Cosmetology Science 2003 Mar-Apr;54(2):175-92

Filed Under: Body, Health, Science Tagged With: blood sugar, coconut oil, featured, hair, iron, thyroid, vitamins

Fabulous Fruit

August 7, 2014 by Joni 1 Comment

fruit

I’ve started a new feature on my Facebook page starting in August – Monthly Challenges! I started these challenges as weekly endeavors, but in order to make the biggest impact on your health I’ve opted for a monthly time frame. This gives us more time to really understand the benefits of making the simple change I’m offering up to you.

Our first challenge is to add new fruit to your diet. After I started researching fruit consumption it occurred to me that instead of a new fruit –  let’s just say –  ANY fruit. How many of us are eating enough fruit? Not enough! According to the CDC report published in 2013, 38 percent of adolescents and 36 percent of adults report consuming fruit less than one time daily. To top it all off we are taught through marketing what to eat but not why. Consequently, orange juice is our major fruit and French fries our major vegetable consumed. Ack! The horror!

fruit
August’s Challenge is more FRUIT!

Let’s get to the WHY of fruit consumption.

Off the top of my head, adding fruit to your balanced whole food diet brings five fabulous fruity benefits!

  1. Boost your immunity! Essential vitamins and minerals from fruits and vegetables help to increase the body’s immunity against a host of diseases. It will protect your body from many common infections like common cold to serious disorders like cardio problems. Start boosting your immunity now before the cold and flu season begins.
  2. Fiber makes you full! Fruit and vegetables are high in fiber. For example, an apple contains 12% of the daily recommended allowance of fiber, pears contain 18% and a cup of strawberries packs 12%. A diet rich in fiber helps lower cholesterol and prevents constipation. Interesting tidbit about the fiber from an apple. Apple has two types of fiber: insoluble and soluble. Insoluble fiber helps lower LDL cholesterol. Soluble fiber helps the LDL be removed from the liver.
  3. Increase your energy level! Because fruit and vegetables do not contain artificial sugar and are packed with minerals and other nutrients and vitamins they help maintain energy levels. Foods high in sugar, caffeine or “energy drinks” often result in a sugar-crash because they elevate sugar levels quickly and burn off quickly. Fruit and vegetables provide a more enduring energy level.
  4.  Fight disease with fruit! The antioxidant benefits  of fruit are powerful weapons against disease. According to the Linus Paul Institute a diet rich in fruit and vegetables aids in the prevention of a number of diseases.  Among these are cardiovascular disease, high-blood pressure, diabetes, cancer and osteoporosis.
  5.  Kick start your metabolism! Deficiency of vitamins and minerals will slow down your metabolism. Also, many vitamins are essential for proper absorption of food. Lack of certain nutrients can also lead to improper functioning of thyroid. Many nutrients from fruits and veggies keep the thyroid levels normal. All these reasons can contribute to weight gain.

Let’s not forget the most obvious…flavor! Just think about all the tantalizing flavors fruit offer up to tickle your taste buds. You can be swept away to the tropics with a sweet juicy mango or carted away to the orchard with the first bite of a tart crisp apple. The variety of taste explosions is practically endless when you bravely add a new exotic fruit to your produce basket. Make it a point to treat your taste buds this week!

Let me know how you plan to increase your fruit intake and what your tasty treat sensation is this week!

 

Filed Under: Body Tagged With: challenge, fruit, minerals, vitamins

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