Whelehans Pharmacys Aisling Murray: How to control food cravings Part 2

Healthy Eating with Aisling Murray from Whelehans Pharmacy

How to control food cravings Part 2

 

Food cravings are normal and there is nothing wrong with cravings if they are kept in control. However, when your craving ultimately leads you to eating a tub of ice cream or four packets of crisps in one sitting, this is when craving becomes an issue. Last week I discussed how avoiding and replacing your big cravings can help and how stress can increase your cravings. This week I give a few more tips to help reduce your cravings.

 

 

 

 

There is a very close relationship between food and sleep; when we have a better night’s sleep we tend to make healthier food selections. Food cravings tend to be lower after a good night’s sleep. If you are not getting as much sleep as you would like, even having a 10-15 minute powernap can do the world of good.

 

Cravings usually subside after 20minutes; this may seem like a long time (especially when you have a longing for something sweet), however keeping yourself distracted helps stop you indulging. Go for a walk, listen to music, or relax with a book. You will soon lose the craving for that junk food.

 

Just because certain foods are high in fat, sugar or salt and are considered unhealthy does not mean they are off limits at all costs. It’s about moderation when it comes to healthy eating. Being too strict on what you eat will just leave you craving it even more. Instead be more conscious of the portion sizes; don’t have a tub of ice-cream, have a small cone or an ice pop instead as this will save on calories. If you do want a treat food, buy one serving, this will reduce the likelihood of over consuming. Also include exercise on days you have treats so they will have little impact on your waist line.

 

I have spoken before about meal planning and its benefits. When trying to combat cravings, planning can be your greatest asset. If you know you are going out to a party or celebration at the weekend, then try not to over indulge during the week, this will allow you to enjoy a few extra treats without hindering weight loss. Try and avoid your unhealthy habits, if you know you like a chocolate bar or two with your tea or coffee then perhaps avoiding or butting down on hot beverages is not such a bad idea; they be costing you more calories than you intended. Don’t have treat food at home if it’s going to be devoured in one or two sittings.

 

Most importantly, life is for living and food is for enjoying; however, when unhealthy food choices are adding on pounds and perhaps hindering weigh loss or even your health, then perhaps it’s time to kick your cravings.

 

Whelehans Nutrition Service

Whelehans nutritional service is a private one to one advice service with our nutritionist Aisling Murray. Aisling’s areas of interest include weight loss management, nutrition education and food intolerance. Our nutrition service offers you the chance to change your life in a positive way by focusing on your overall wellbeing as well as the chance to follow up on your progress.

 

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment. Aisling’s Nutriton Clinic costs only €10 per week.