Module 5: Conquering Unhealthy Cravings

Module Five Objectives:

Discover strategies for overcoming overeating, battling food addictions, and conquering cravings
Learn how to practice mindful eating
Identify healthy alternatives for unhealthy cravings

Module Five Content:

Read An Ode to Junk Food Cravings (and How to Beat Them) and answer the Call To Action on the blog.
If you eat when you are lonely, bored, stressed, depressed, anxious, angry, or any feeling other than hunger, you fall into the category of an emotional eater. Here are 7 strategies to Overcoming Emotional Eating and Overeating. Which of these strategies do you already do well and which would you like to improve upon? What next steps can you take to overcome emotional eating?
1. Understand that your past does not determine your present or your future.With God’s help, people can and do change. Revisit your past long enough to learn from it, but not long enough to stay stuck there. Realize what has worked and what hasn’t, let go of past mistakes and feeling bad about yourself, and commit to moving forward. Scroll down to Supplemental Resources for some great articles on how and why we need to let go.
2. Understand your triggers. What situations and emotions drive you to eat? Once you can identify what you are feeling and what you need in those moments, you become able to replace eating with a different reward that will provide the peace, comfort, companionship, or break in routine that you are actually craving. Rely on God’s strength to help you to replace, rather than refuse, unhealthy food cravings with a healthier alternative. When feeling stressed, overwhelemed, lonely, bored, or upset, mindfully acknowledge how you are feeling and allow your emotions to become tools for positive transformation (emotional freedom) rather than drive you to negative eating habits.
3. Practice the pause. Before you raid the pantry or fridge, take a moment to pause and ask yourself, “Am I actually hungry?” If the answer is yes, eat nutrient dense foods that will satisfy your hunger, remembering to balance complex carbohydrates with lean proteins to stabilize your blood sugar, energy levels, and mood. If you are not sure, drink a glass of water (oftentimes we mistake thirst for hunger) and wait 10-15 minutes to see if the hunger persists. If the answer is no, get involved in a different activity. One way to help develop this skill of mindful awareness is to keep a Food Log where you record what you eat, when you eat, and what you are feeling in those moments as you eat. Click HERE to download a copy.
4. Listen to YOUR body. Eat what you want to eat, not what someone else tells you you should eat. Remember that there are no “forbidden foods,” but while all foods are permissible, not all foods are beneficial. Take note of how certain foods make you feel after you eat them. If you are going to feel guilty, shameful, lethargic, nauseous, or defeated after you eat it, skip it. The 5 minutes of pleasure simply are not worth the aftermath of a poor decision. Learn to sacrifice short-term benefits for long-term gain and view food as fuel for your body so you can operate at your best. If you can enjoy an occasional treat and feel good about it afterwards, then do it! The key to building sustainable habits is to practice mindfulness and moderation.
5. Practice mindful eating. Just as we must be aware of what we are thinking, we must also be aware of what we are doing. Avoid eating in front of the TV, computer, or other distractions that inhibit your awareness for how much – or even what – you are eating. Eat slowly and savor every mouthful, taking note of the flavor and textures of your food. Stop when you are satisfied, not “full.” On a hunger scale of 1-10, where 1 is starving and 10 is “Thanksgiving Dinner full,” you should be at about a 6 when you stop eating because it takes your brain about 20 minutes to realize that your stomach is full. Stopping BEFORE you feel full is one of the best ways to avoid overeating.
6. Say “no” to self-sabotage and say “yes” to celebrating your success! The battle really is in your mind! As you start to make healthy choices, thoughts like, “I deserve a treat,” and “Just one little bite won’t do any damage,” will start to creep into your head. You DO deserve to be rewarded, but don’t do it with unhealthy food! Doing so is analogous to a recovering alcoholic rewarding himself for a month of being clean with a drink. It’s a slippery slope that you do NOT want to go down! Find different ways to reward yourself – get a massage, meet a friend for a walk, go to a concert, sign up for a fun run, plan a vacation, or go out to eat and delight in the fact that you can order something healthy off the menu and not feel deprived! Focus on what you are gaining – improved health, more energy, more confidence, freedom from your dependence on food, a closer relationship with God and others – instead of what you are giving up. The things you are giving up aren’t really the things worth living for, but the new habits you are putting into place will help ensure that you ARE around for the things worth living for! When you find yourself saying, “One __ won’t hurt,” instead ask, “Will it help? Will it move me forward? Or will I be taking a step back?” Challenge yourself to make the choice that will initiate the change you desire.
7. Commit your plans to Him. This shouldn’t just happen at the end of your journey, but throughout your journey, day by day, moment by moment. Proverbs 16:3 states, “Commit your actions to the LORD, and your plans will succeed.” Start your day by asking God to help you make choices that honor and glorify Him, care for your body as His masterpiece and a temple of the Holy Spirit, and control your body by purifying it of food, activities, and information (e.g. media), that are not beneficial. The secret to building sustainable change is to commit our plans, our choices, and our lives over to God.
Read 12 Decadent Desserts that You Can Enjoy Guilt Free and/or browse the Internet or other resources for healthier alternatives for your unhealthy cravings. Write down a few recipes that look good to you and save them to a “master list.”