Vim & Vigor - Spring 2017 - Parrish Medical Center - 21

WHY DON'T I CRAVE
CARROTS?

We tend to pursue foods that have an
addictive quality. "They're often highly
palatable and high in sugar, salt and fat.
Typically, they are highly processed, not
foods we can find in nature. Our brains
aren't wired to know what to do with
those foods, so they kind of go haywire
and get overstimulated and we get a
rush or a high off of that," says Allison
Childress, a registered dietitian nutritionist and board member of the Texas
Academy of Nutrition and Dietetics.
These foods tend to trigger a pleasurable chemical and physical reward, and
we go to them again because we want
to repeat the sensation.

BLOOD SUGAR BOOST

People often crave foods high in carbohydrates, which cause a rapid rise in
blood sugar. You can get surges of the
feel-good brain chemicals serotonin
and dopamine from these foods, and
you'll want to create those good feelings
again. Marjorie Nolan Cohn, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition
and Dietetics, explains that carbs are
digested quickly, so two hours later, as
your blood sugar levels fall, you may
want to eat again, creating another
cascade of hormones.
If you eat large quantities-which is
common with cravings-you'll tax your
digestive system repeatedly. Over time,
if you overeat, you can become overweight and increase your risk for heart
disease, diabetes and other long-term
health problems.

FIND THE MIDDLE
GROUND

Cravings are tricky to manage. "We
have learned that the more we give in,
the more we have them. And the more
we restrict them, the more we have
them," Childress says. "The trick is
finding that balance-not giving in to
them every time and not restricting
them completely."

HUNGER vs. CRAVINGS
Why is it that when you're hungry, you could eat just about anything, but when
you have a craving, only the food you want will do? There are key differences
between the two sensations.
Hunger is physiological. Your body needs calories, energy and nutrients
when it's time for a meal or a snack. You might notice a growling stomach, poor
concentration, a headache or weakness. Hunger won't go away until you eat.
Cravings are more psychological than physiological-that is, more mind
than body. You crave certain foods, tastes or textures because there's a feeling
or an emotion that you associate with the food. You can have a craving even after
you've eaten-it's common for people to want something sweet after a meal.
Cravings will pass over time regardless of whether you satisfy them.

To keep cravings at bay, eat regularly
and stay hydrated, as you're more likely
to cave if you're hungry or thirsty. Get
regular exercise, which acts as a natural
appetite suppressant. And get enough
rest so you have the energy to resist the
urge when you need to.
To satisfy a craving, get a single
serving of the food you want-a slice of
pizza or an ice cream cone, for example. That way you won't overeat or be
tempted later with your leftovers.
To resist the urge to eat a not-sogood-for-you food, try an artistic or
tactile activity. Cohn recommends knitting, coloring and making jewelry. "If
you find something that's more enjoyable, you'll have more success than if
you punish yourself and force yourself
to clean the bathroom," she says. And
seek out an activity that's accessible.
Rock climbing might be a great distraction, but it's not something you can
turn to every time the need arises.
If you struggle with emotional eating, it can be helpful to journal about
the emotions you feel during a craving. Cohn notes that some research is
beginning to draw correlations between
certain emotions and flavors. Crunchy
and salty foods like pretzels and chips
are associated with frustration or anger,
while sweet and creamy foods or baked
goods are associated with depression,
sadness or loneliness.

YOU DON'T HAVE
TO BE PERFECT

Cravings stem from an emotional
desire. But it's important to realize
that emotional eating isn't necessarily
off the table. "We have this notion
that there should be no emotional
attachment to food, but in reality food
has positive and negative associations,
and that's not a bad thing," Cohn says.
For example, enjoying a slice of
cake at a birthday party, or an ice
cream cone on a beach vacation, can
be a positive experience. "But when it
becomes frequent or excessive," Cohn
says, "it starts to become dangerous
physically and emotionally." n

WEBSITE

Nutrition
Counseling at PMC
Medical nutrition therapy
is for medical conditions
where a change in food habits is advised. Learn more by
visiting parrishvigor.com/
medical-nutrition-therapy.

SPRING 2017

http://www.parrishvigor.com/medical-nutrition-therapy http://www.parrishvigor.com/medical-nutrition-therapy

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