Navigating Cravings: A Compassionate Approach to Honouring Your Body
Hey there, Nutrition Room fam!
Let’s talk about a topic that's all too familiar: cravings. Yep, those sudden urges that beckon us toward the nearest snack cupboard or dessert aisle. Diet Culture tells us our cravings are bad and should be ignored, but fear not, because as your trusty weight-neutral, anti-diet private practice dietitians, we are here to shed some light on what cravings are, how they can affect our health goals, and some gentle strategies to navigate them with grace and compassion.
What Even Are Cravings?
First things first, let's talk about what cravings actually are. Cravings are those pesky little nudges from our bodies, urging us to indulge in certain foods or flavours. They can arise for a variety of reasons, from physical hunger to emotional cues or simply a desire for pleasure and satisfaction. But how do you know if it's a true craving or just a passing whim?
Well, cravings often come with a sense of urgency and specificity. You might find yourself fixating on a particular food or flavor, unable to shake the thought until you satisfy it. And while cravings can sometimes be triggered by external cues like seeing or smelling a tempting treat, they can also stem from internal factors like hunger, stress, or hormonal fluctuations.
The Familiar Craving Cycle
Let's talk about how cravings can throw a wrench into our health goals. Picture this: you're cruising along on your wellness journey, making mindful choices and nourishing your body with love and intention. Then suddenly, a craving hits—a powerful urge for something sweet, salty, or indulgent. Before you know it, you're knee-deep in a bag of chips or polishing off a pint of ice cream, leaving you feeling defeated, discouraged, and literally sick to your stomach .
Fear not, dear friends, because there are gentle strategies to help you cope with cravings and stay aligned with your health goals.
Gentle Cravings Strategies
Tune In
When a craving strikes, take a moment to pause and tune in to your body's signals. Are you truly hungry, or is there something else driving the craving, like stress or boredom? By listening to your body with curiosity and compassion, you can better understand its needs and respond accordingly.
Distract Yourself
Sometimes, cravings are just fleeting distractions that fade away with a little time and attention. Try distracting yourself with a non-food-related activity, like going for a walk, calling a friend, or indulging in a favourite hobby. By shifting your focus away from the craving, you give yourself space to ride out the urge without giving in.
Explore Satisfaction With Some Additions
If the craving persists, sometimes resistance leads to restriction, which may eventually lead to overeating or binging. Rather than rely on willpower for the rest of your life, give yourself permission to eat what you crave, but try platting it up with balance. Serve yourself your delicious fixation and balance it out with fiber and protein. Craving a chocolate chip cookie? Serve it up with a side of fruit and Greek yogurt. Can’t stop thinking about chips? Put it on a plate with a side of veggies and hummus.
Practice Mindful Eating
If you decide to go for your craving, do so with mindfulness and intention. Savour each bite with presence and gratitude, honouring the pleasure and satisfaction that comes with nourishing your body. By approaching it with mindfulness, you can fully enjoy the experience without guilt or shame.
Cultivate Self-Compassion
Remember, we're only human, and indulgences are a natural part of life. Instead of beating yourself up over a craving or feeling guilty about your food choices, practice self-compassion and kindness. Treat yourself with the same love and understanding you would offer to a friend in need.
So, there you have it my friends—a compassionate approach to navigating cravings with grace and ease. By tuning in to your body's wisdom, exploring healthier alternatives, and practicing mindful eating, you can honour your cravings while staying aligned with your health goals.
References:
Macht, M. (2008). How emotions affect eating: A five-way model. Appetite, 50(1), 1-11.
Epel, E., et al. (2001). Stress may add bite to appetite in women: A laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.
Mantzios, M., & Giannou, K. (2018). Group and single‐session mindfulness‐based cognitive therapy on eating behaviors: An experimental study. Journal of Health Psychology, 23(12), 1564-1575.
Adams, R. C., & Sedgwick, J. A. (2016). Women's experiences of stress and coping strategies during pregnancy. Birth, 43(3), 285-290.
