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Have you ever experienced this– had dinner, had dessert but for some reason you are not able to take out the cookies lying in your kitchen out of your mind. Cravings trigger anywhere, anytime, and play on your vulnerabilities, and sometimes the impulse to have a particular food item is so compelling that you just can’t say no to it. Once you surpass the craving after munching on the things you crave for, you normally tend to feelguilty.This is a never-ending circle which leads to a delay in weight loss desires.
Besides, research has proven countless times that certain foods can make us happier and calmer, while others can function as stimulants. People experiencing stress, anxiety, panic attacks or anything related to a negative mood do not have to count on antidepressants to alleviate the pain they are going through. Simply adding some foods to your diet can boost your mood and squeeze out the negativity from your life.
Simple tips to crush cravings out on the spot
1. Sip hot tea or coffee
Having a hot drink is a great and low-calorie option to handle sweet cravings. A tasteful cup of coffee will not only relax you but fill you up with liquids. You can simply go for those flavored options which are low in calories like – peach, apple, cinnamon, or berry for your sweet fix. Topping your favorite cup of coffee with a little sweetened milk is also a great way to handle midday hunger cues.
2. Choose your snacks wisely
Sometimes you just have to eat it and get indulged to handle the cravings – go for it, but be smart and choose an item, which does not exceed more than 200 calories. The best option to handle sweet cravings includes a protein-packed nut bar, Greek yogurt with berries, or a cappuccino. For salty options, you can choose from mixed nuts, cottage cheese, or sesame crackers.
3. Eat a pickle
If you are craving something salty just have some pickle. Yes, we know that this food item is high on sodium, but it is also really low in calories. One or two spears will definitely do the trick, without adding to your waistline. Just grab a bottle of water to flush some of that sodium!
4. Halt Method
Halt before you engage yourself in mindless noshing. If you already had something high in calories and want to grab the next thing don’t forget to ask yourself if you are really hungry? It’s time to say no to mindless munching which is more or less out of boredom, tiredness, or loneliness. Try to identify if you are actually hungry or you just want to speak to a friend or take a nap.
5. Sticky activity list on your pantry door
Since you tend to reach your pantry every now and then it will be the best place to stick the list of things you have to do. This will help in diverging your interest and reducing the chances of mindless eating and also handle unhealthy cravings.
Best tips to end anxiety with food
There’s a reason avocado on toast is one of our favorite breakfast options. Avocados are loaded with B vitamins, which help in improving brain cells and nerve health. There’s a chance that your anxiety and stress may be a result of a vitamin B deficiency.
Avocados are amazing stress-busters. Not only do they provide us pleasure with their great taste, but they’re also incredibly nutritious. They’re rich in potassium, which helps lower blood pressure and monounsaturated fatty acids that also play a role in boosting your mood. Instead of grabbing sour cream or mayonnaise as dips, try making a batch of fresh guacamole – we promise you, you won’t look back.
Tryptophan is an amino acid that stimulates the brain to produce feel-good chemicals. Turkey is rich in this stuff. Tryptophan is a precursor to serotonin, which is a neurotransmitter that contributes to calmness and a positive mood. Turkey isn’t the only source of tryptophan. Foods such as chicken, milk, cheese, bananas, nuts, nut butter, soy, sesame seeds, and oats are also excellent sources.
Anxiety and depression have been linked to low folic acid levels several times in medical and scientific literature. Asparagus is a great source of this mood-boosting nutrient. One cup provides two-thirds of your daily recommended value. What’s great about asparagus is that it can be included in any meal.
Meat lovers rejoice! Beef is packed with B vitamins include vitamin B1 or thiamin which plays a massive role in your mood. A deficiency in B complex vitamins like folic acid or vitamin B12 is a direct trigger to increased stress and depression. If you suspect your B levels are low, try taking vitamin B supplements or consuming more foods containing vitamin B. other sources include rice, nuts, chicken, citrus fruits, legumes, and eggs.
Turmeric consists of antioxidants called curcuminoids that have neuroprotective qualities and can help improve your mood. Adding turmeric to your food has been proven to ward off even major depressive disorders that are closely associated with anxiety disorders.
You will surely have to make few changes in your diet until you are actually able to find a satiating, sustainable set of patterns that works best. Just in case you slip or overindulge, don’t worry. The key is to think about what to do next. Don’t let the guilt or anxiety overpower you rather use it as a motivator to make better choices in the future!
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