Cravings..

Food cravings can be our worst enemy. Do you get those intense / uncontrollable desires for specific foods? The types of foods that people crave are highly variable, but very often processed foods that are high in fats and sugar. Cravings are one of the biggest reasons why people have problems losing weight and keeping it off.

Here are 8 +1 simple ways to prevent or stop unhealthy food and sugar cravings.

1. Drink Water

Thirst is often confused with hunger or food cravings. If you feel a sudden urge for a specific food, try drinking a large glass of water and wait a few minutes. You may find that the craving fades away, because your body was actually just thirsty. Furthermore, drinking plenty of water can have many health benefits. Water lubricates the joints, forms saliva and mucus, boosts the condition of your skin, cushions the brain, spinal cord, and other sensitive tissues, regulates body temperature, flushes body waste, helps maintain blood pressure, the airways need it…just a few benefits!

SUMMARY. Drinking water before meals may reduce cravings and appetite, as well as help with weight loss.

2. Eat More Protein

Eating more protein may reduce your appetite and keep you from overeating. It also reduces cravings, and helps you feel full and satisfied for longer  One study of overweight teenage girls showed that eating a high protein breakfast reduced cravings significantly. Another study in overweight men showed that increasing protein intake to 25% of calories reduced cravings by 60%. Additionally, the desire to snack at night was reduced by 50%.

SUMMARY Increasing protein intake may reduce cravings by up to 60% and cut the desire to snack at night by 50%.

3. Distance Yourself From the Craving

When you feel a craving, try to distance yourself from it.For example, you can take a brisk walk or a shower to shift your mind onto something else. A change in thought and environment may help stop the craving.

SUMMARY Try to distance yourself from the craving by going on a walk or taking a shower.

4. Plan Your Meals

If possible, try to plan your meals for the day or upcoming week. By already knowing what you're going to eat, you eliminate the factor of spontaneity and uncertainty. If you don't have to think about what to eat at the following meal, you will be less tempted and less likely to experience cravings.

SUMMARY Planning your meals for the day or upcoming week eliminates spontaneity and uncertainty, both of which can cause cravings.

5. Avoid Getting Extremely Hungry

Hunger is one of the biggest reasons why we experience cravings. To avoid getting extremely hungry, it may be a good idea to eat regularly and have healthy snacks close at hand. By being prepared, and avoiding long periods of hunger, you may be able to prevent the craving from showing up at all.

SUMMARY Hunger is a big reason for cravings. Avoid extreme hunger by always having a healthy snack ready.

6. Fight Stress

Stress may induce food cravings and influence eating behaviors, especially for women. Women under stress have been shown to eat significantly more calories and experience more cravings than non-stressed women. Furthermore, stress raises your blood levels of cortisol, a hormone that can make you gain weight especially in the stomach area. Try to minimize stress in your environment by planning ahead, meditating and generally slowing down.

SUMMARY Being under stress may induce cravings, eating and weight gain, especially in women.

7. Get Enough Sleep

Your appetite is largely affected by hormones that fluctuate throughout the day. Sleep deprivation disrupts the fluctuations, and may lead to poor appetite regulation and strong cravings. Studies support this, showing that sleep-deprived people are up to 55% more likely to become obese, compared to people who get enough sleep. For this reason, getting  good sleep may be one of the most powerful ways to prevent cravings from showing up.

SUMMARY Sleep deprivation may disrupt normal fluctuations in appetite hormones, leading to cravings and poor appetite control.

8. Eat Proper Meals

Hunger and a lack of key nutrients can both cause certain cravings. Therefore, it's important to eat proper meals at mealtimes. This way, your body gets the nutrients it needs and you won't get extremely hungry right after eating.If you find yourself in need of a snack between meals, make sure it's something healthy. Reach for whole foods, such as fruits, nuts, vegetables or seeds.

SUMMARY Eating proper meals helps prevent hunger and cravings, while also ensuring that your body gets the nutrients it needs.

FINALLY Practice Mindful Eating

Mindful eating is about practicing mindfulness, a type of meditation, in relation to foods and eating. It teaches you to develop awareness of your eating habits, emotions, hunger, cravings and physical sensations.

Mindful eating teaches you to distinguish between cravings and actual physical hunger. It helps you choose your response, instead of acting thoughtlessly or impulsively. Eating mindfully involves being present while you eat, slowing down and chewing thoroughly. It is also important to avoid distractions, like the TV or your smartphone.

One 6-week study in binge eaters found that mindful eating reduced binge eating episodes from 4 to 1.5 per week. It also reduced the severity of each binge.

SUMMARY Mindful eating is about learning to recognize the difference between cravings and actual hunger, helping you choose your response.

The bottom line - Cravings are very common. They play a major role in weight gain, food addiction and binge eating. Being aware of your cravings and their triggers makes them much easier to avoid. It also makes it a lot easier to eat healthy and lose weight. Following the tips on this list, such as eating more protein, planning your meals, and practicing mindfulness, may allow you to take charge next time cravings try to take over.

Roasted Ratatouille Spaghetti

Active time: 15 minutes Total time: 45 minutes

Roasted aubergine, courgette and and cherry tomatoes “melt” when they’re roasted on a baking sheet, making an amazing chunky pasta sauce with minimal effort. Unpeeled garlic cloves roast in their skins alongside the vegetables, and once peeled they add a creamy texture and flavor to this vegan dish. Use a large baking sheet and don’t worry if it looks like a lot of veggies, they shrink as they roast.

Herbes de Provence is a salt-free herb blend of basil, chervil, thyme, tarragon, bay and lavender traditionally used in ratatouille and other Mediterranean dishes. Its bright, herbal flavor plays well with summer vegetables, grilled fish and chicken. Find it at a well-stocked grocery store or order it online.

Tip: If you want a bit more substantial serving of protein, try using chickpea or lentil pasta instead of whole-wheat spaghetti or mix in some cannellini beans before serving.

Ingredients

• 1 medium red bell pepper, chopped
• 1 small (250g) aubergine, cut into 1/2-inch (1.3cm) cubes
• 1 medium (250g) courgette cut into 1/2-inch (1.3cm) cubes
• 2 cups (350g) cherry tomatoes, halved
• 6 medium garlic cloves, unpeeled
• 2 tablespoons olive oil
• 1 teaspoon herbes de Provence or Italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 8 ounces (227g) whole-wheat spaghetti
• 1/2 cup fresh basil leaves, torn into bite-size pieces,optional garnish for serving

Directions

Preheat oven to 450°F (232°C). Line a baking tray with a baking sheet. Mound the vegetables on the baking sheet with the garlic. Drizzle with the oil and sprinkle with herbes de Provence, salt and pepper, and toss with your hands to coat the vegetables with oil. Bake, stirring with a spatula once or twice, until the vegetables are tender when pierced with a fork, 30 minutes.

While the vegetables are roasting, bring a large pot of salted water to a boil. Add the pasta and cook according to package instructions. Drain, reserving 1/2 cup of the cooking water. Place the pasta in a large serving bowl.

When the vegetables are done, transfer the garlic to a cutting board. Peel the garlic and mash with a fork. Combine with the garlic, spaghetti, roasted vegetables, basil and enough reserved pasta water to coat the noodles with the veggie sauce. Serve immediately.

Serves: 4 | Serving Size: 1 3/4 cups spaghetti/284g

Nutrition (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g