Tips to manage food cravings.

There are 5 main benefits of healthy eating including disease prevention e. g diabetes, heart disease , bowel disorders, stroke, obesity and cancer

1. Better mood

2. Sounder sleep

3. Better workouts

4. Glowing skin

5. Improved brain function"

These are especially linked with a more Mediterranean type diet and have 7/day fruit &Vegetables.

By eating healthy and addressing your mood and sleep you are on the right road to addressing your cravings.

Here 12 tips to address your cravings:

  1. Have breakfast

  2. Don't skip meals-regular 4 hourly meals are good

  3. Take a small serving of treat, eat it and enjoy, and then wait 15 minutes so yearning for more subsides.

  4. Substitute craving with a healthier snack- crunchy salad, fruit or in-shell nuts- "change for life" has good swaps ideas.

  5. keep a food diary and record your emotions e.g. bored, tired, anxious stressed so you can recognize any pattern

  6. Fill up on healthy food and have little of unhealthy food e.g. bigger serving of vegetables

  7. Avoid feeling guilty- if you are having a chocolate cake for special birthday celebration then why feel guilty for an occasional treat.

  8. Ignore the urge with a distraction. "surf the Urge" and drink water . The same part of your brain is responsible for interpreting both hunger and thirst signals . If you are feeling hungry between regular meals you may simply be thirsty .

  9. Keep temptations out of reach- out of sight out of mind

  10. Dieters crave more-so think eating healthy not Diet

  11. Avoid looking at images of high calorie food- follow people or magazines with healthy food and recipes.

  12. Start young- teach your children some of the above tricks.

"In the late 1960s, Walter Mischel conducted a series of experiments with pre-schoolers at a Stanford University nursery school. Popularly known as “The Marshmallow Test,” 4 and 5-year-olds were presented with a difficult choice: they could eat one treat immediately or wait several minutes longer to be rewarded with two. Years later, Mischel followed up with children in his original study and discovered a surprising link: The kids who had waited for two treats had higher SAT scores, greater workplace success and a lower body mass index later in life. A leading expert on self-control discusses his famous “Marshmallow Test,” the nature of willpower and implications for public policy."

Walter Mischel professor of psychology, Columbia University; co-author of "Introduction to Personality" now in its eighth edition

For specialised Diet and Nutrition advice seek the advice of a Professional Dietitian and Nutritionist Tabby kabeer

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