Curb the Cravings

Tips to Avoid Indulging
by Melissa Bosslet, RD, LN, CPT

Next time you can't say no to the Kit-Kat or you just have to have some ice cream after dinner, sit back and think about what your body is trying to tell you. Cravings - sugar, carbohydrate, salt, etc.- are signs that the body is missing something. Sometimes it is a particular nutrient, other times it is energy, and often times the body is missing the feel good hormones serotonin and/or dopamine. Serotonin is responsible for the euphoric feeling after indulging in carbohydrate rich foods. Carbs are precursors for this particular neurotransmitter, so when levels are low due to lack of sleep, insufficient sunshine, or inactivity, the brain responds by signaling your body to consume carbohydrates. Instead of picking up the donut, focus on other ways to boost serotonin levels naturally. Eat foods high in tryptophan, an amino acid that helps make serotonin, such as brown rice, chicken or turkey, yogurt, or cashews. Otherwise, catch a cat nap - 20 minutes will boost those levels, or 30 minutes of exercise will do the same thing.

Dopamine is another vital brain chemical that effects mood, appetite, and energy levels. Dopamine is easily depleted by stress, excess sugar, alcohol, or caffeine. To boost dopamine levels, focus on consuming plenty of tryptophan containing foods. Bananas, pumpkin seeds, avocado, almonds, and soy products will all help synthesize dopamine, boosting mood and shrinking that craving.

Next time a craving rears its ugly head, focus on these things:

1. Try eating a food that will lead to production of serotonin and/or dopamine
2. Avoid situations that tend to provoke cravings
3. Indulge in a nap instead of the food
   
4. Stay well nourished by eating a variety of foods every 3-4 hours to balance blood sugars and prevent serotonin lulls
5. Wait 15 minutes - often times the craving will pass
6. Really think about what the body is missing - protein? healthy fats? nutrient rich carbs?