Posted in mindful mondays - food for thought on Feb 19,2012
Craving: an intense, urgent, or abnormal desire or longing
Everyone knows what it feels like to have a food craving. It usually comes on suddenly with no warning and can feel like an uncontrollable urge to eat a very specific food. No other food will do, and usually what you are craving is something sweet, salty, or high in fat, it is most definitely not a fresh salad or grilled chicken breast.
Although occasionally giving in to a craving is good for the soul, food cravings may actually be your body’s way of telling you what it really needs nutritionally. Ever wonder why it is that one-day you might crave ice cream but then the next day you’re craving salty chips? A sharp, intense craving typically means that your body is lacking in some essential nutrient. It may be a particular vitamin or mineral or a change in blood sugar. The type of food you are craving may be indicative of the specific nutrient you are deprived of.
When you are finally eating a nutritionally dense, well balanced diet, you may find that you no longer have cravings for sweet and salty snacks. An important part of controlling food cravings is eating a nutrient-rich diet. Cravings are often the result of the body’s desire for specific vitamins and minerals, therefore it makes sense that a diet full of the necessary vitamins and minerals is going to prevent most cravings.
For this Mindful Monday pay attention to the next time you have a food craving and rather than giving in, try instead to reach for a healthy food that will replenish your body with the nutrients it is asking you for. See the list below of what your food cravings are actually telling you, and the healthy foods to choose.
|If you crave this...||What you really need is…||And here are healthy foods that have it:|
|Chocolate||Magnesium||Raw nuts and seeds, legumes, fruits|
|Sweets||Chromium||Broccoli, grapes, cheese, dried beans, calves liver, chicken|
|Phosphorus||Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grain|
|Sulfur||Cranberries, horseradish, cruciferous vegetables, kale, cabbage|
|Tryptophan||Cheese, liver, lamb, raisins, sweet potato, spinach|
|Bread, toast||Nitrogen||High protein foods: fish, meat, nuts, beans|
|Oily snacks,||Calcium||Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame|
|Coffee or tea||Phosphorous||Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes|
|Sulfur||Egg yolks, red peppers, garlic, onion, cruciferous vegetables|
|NaCl (salt)||Sea salt, apple cider vinegar|
|Iron||Meat, fish and poultry, seaweed, greens, black cherries|
|Alcohol,recreationaldrugs||Protein||Meat, poultry, seafood, dairy, nuts|
|Calcium||Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame|
|Glutamine||Supplement glutamine powder for withdrawal, raw cabbage juice|
|Potassium||Sun-dried black olives, potato peel broth, seaweed, bitter greens|
|Chewing ice||Iron||Meat, fish, poultry, seaweed, greens, black cherries|
|Burned food||Carbon||Fresh fruits|
|Soda and other carbonateddrinks||Calcium||Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame|
|Salty foods||Chloride||Raw goat milk, fish, unrefined sea salt|
|Acid foods||Magnesium||Raw nuts and seeds, legumes, fruits|
|Preference forliquids ratherthan solids||Water||Flavor water with lemon or lime.You need 8 to 10 glasses per day.|
|Preference forsolids ratherthan liquids||Water||You are dehydrated. Flavor water with lemon or lime.You need 8 to 10 glasses per day.|
|Cool drinks||Manganese||Walnuts, almonds, pecans, pineapple, blueberries|
|Pre-menstrualcravings||Zinc||seafood, leafy vegetables, root vegetables|
|Generalovereating||Silicon||Nuts, seeds; avoid refined starches|
|Tryptophan||Cheese, liver, lamb, raisins, sweat potato, spinach|
|Tyrosine||Vitamin C supplements or orange, green, red fruits and vegetables|
|Lack of appetite||Vitamin B1||Nuts, seeds, beans, liver and other organ meats|
|Vitamin B3||Tuna, halibut, beef, chicken, turkey, seeds and legumes|
|Manganese||Walnuts, almonds, pecans, pineapple, blueberries|
|Chloride||Raw goat milk, unrefined sea salt|
|Tobacco||Silicon||Nuts, seeds; avoid refined starches|
|Tyrosine||Vitamin C supplements bright orange & red fruits and vegetables|
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