Recently, I came across an article about crushing cravings. Due to the scientific research that was conducted, I thought I would share!
Everyone has them, but do we all know about how to control those cravings? You are not the only one in this battle! There has been scientific research conducted that proves that if you are craving a particular type of food, you are deficient in certain nutrients.
Craving Crusher #1: CARDIO
Have you ever noticed how easy it is to pick up a cheeseburger or a cookie on days that you don't work out? We have all done it! Last year, a study from the University of Wyoming made an intriguing discovery: Cardio exercise reduces appetite. Now, don't get me wrong we are all hungry after we work out, but we tend to choose better, healthier options, which reduces are calorie intake on exercise days versus sedentary days--- but not only do we tend to choose a healthier option -- the secret is in our hormones. When we exercise, it causes a spike in the production of a hormone called ghrelin. Once this hormone spikes, it tells our body to eat a lot, but the ghrelin release also causes a cascade of other hormones. This hormone release tells our body to eat less, not more. What a great reason to keep moving!?!
Craving Crusher #2: WATER
Now, I tell all of my clients if you are hungry and it's not time for your next meal drink a bottle of water. Same thing goes with cravings. Once, you begin to have cravings drink a 16 oz. Water immediately! Drinking the water will help signal to your brain that your filling up and should decrease your craving for food. Not only will you drown your cravings you will stay hydrated as well!
Cravings Crusher #3: EAT MORE FOOD
All of my clients that I train, or write meal plans for, have a hard time with the first week because they are not used to eating 5-6 meals a day. It is good for your body to eat more frequently!! Let me repeat that, IT. IS. GOOD. FOR. YOUR. BODY!
Eating every 2.5-3.0 will help speed up your metabolism, which will contribute to burn and melt off the fat! Someone that eats more frequently throughout the day and someone that eats the same amount of calories, but in three big meals will gain weight or continue to maintain because their metabolism is not working fast enough---- EAT. EAT. EAT. Obviously, I mean eat healthy snacks in between meals such as almonds, apples, fruit, etc.
If you have no idea where to start--- Contact me for a personalized plan made just for YOU! --> Rainingsweat@gmail.com
Craving Crusher #4: CHEW GUM
It is interesting that you can trick your own brain. A recent study conducted, proved that if you chew gum in the morning, you are less likely to eat a large lunch--- an average of 70 calories less! The chewing motions have neurological effects, that signal your brain that you are eating, even if you are not taking in calories-- how great is that!?
I'M CRAVING CHOCOLATE:
I'M CRAVING BREAD:
I'M CRAVING SODA:
I'M CRAVING SALTY FOOD:
I'M CRAVING OILY SNACKS:
Thanks for reading! I hope this helps you with your fitness journey. After overcoming many obstacles myself, I have made it my goal to inspire men and women to make the scary, but incredible transformation! If you want to lose weight, gain muscles, get your body back, I encourage you to join my Raining Sweat family! Your Time Is NOW! What are you waiting for!?!
Owner/Founder - Raining Sweat
Life can become crazy and hectic, especially when you don’t need it too. It seems like stress always arises at the wrong time. For me, when I get stressed I miss deadlines, I have trouble getting in a sufficient workout and a lot of the times I can’t think straight. Stress can be the worse. We live in such a fast-paced life now, that we have trouble relaxing + unwinding + embracing our life to the fullest!
Reduce Stress For Your Health
We need to reduce stress for the sake of our health. Dealing with a lot of stress can cause complications such as anxiety, depression, insomnia, irritability, and other distresses. We need to reduce stress even though the causes (stressors) may not be not reduced.
Tips To Reduce Stress
#1: Find out what your stressor is, + write it down
#2: Figure out what you can change. You might not be able to change your current employment or the amount studying you have to do. You can at least start planning out your day so that your stress is significantly reduced.
#3: Do you catch yourself saying “yes” all of the time like me? For me, its extremely hard to say no, especially when my friends want to hang out and I know I have a huge test to study I should be focusing on. Sometimes, you have to politely say “no” if it wasn’t a commitment in the first place. Put Yourself First!
#4: Plan a trip! Nature can do wonders for the soul.
#5: Most importantly, workout! Working out one hour a day is a small percentage of your day + you will feel ten times better! When you exercise, your body releases a feel-good brain chemical called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins = trigger a positive feeling in the body!
It seems like overnight the trend to eat acai bowls flourished. I started eating Acai bowls at the Franklin Juice Company in Nashville, Tn. It got to the point where I was going 2-3 times a week because my body was craving it. They are not only delicious, but they can be full of sugar. Some acai bowls can contain up to 80+ grams of sugar (such as Jamba Juice).
Acai is a super food from Brazil, that looks a lot like a blueberry. The acai berry is a good source of fiber, antioxidants, and heart-healthy fats. If you can make it at home, it will save you from packing on the pounds from all the sugar. Acai bowls look like ice cream + taste like ice cream. Yes, acai berries are high in antioxidants, which may help flush unwanted fat from the body. Still, there’s no scientific proof that the acai berry, the main ingredient in the acai berry diet, has any special ability to help you lose weight. Losing weight requires a commitment to watching your diet and being active — not just eating acai berries. So, reward your self with a acai bowl instead of a bowl of ice cream.
The acai bowls are pretty much a thick smoothie with toppings such as oatmeal, fruit or peanut butter, chia seeds, bee pollen, etc. After eating a bowl, you will not feel full very long, but it will satisfy that sweet tooth! You will be doing self a favor by choosing an acai bowl instead of ice cream, that's for sure. Win win
Below I found a healthy + low sugar acai bowl recipe :)
Peanut Butter Loco Moco
Hands-on Time: 15 minutes
Total Time: 15 minutes
Nutrients per serving (1 bowl): Calories: 419, Total Fat: 24 g, Sat. Fat: 8 g, Monounsaturated Fat: 6.5 g, Polyunsaturated Fat: 6.5 g, Carbs: 48.5 g, Fiber: 15 g, Sugars: 19.5 g, Protein: 10 g, Sodium: 111 mg, Cholesterol: 0 mg