Crowding Out

Welcome and I hope you’ve started your week of on a healthy note! Today I will be discussing CROWDING OUT and how it relates to our pesky cravings.

One solution to cravings that I’ve found to be quite effective over the years is to add more to your diet rather than taking away from it.

Most nutritionists give their clients a list of foods to avoid and foods to eat, which explains why so many people are turned off by nutrition. People think they’ll have to give up their regular diet and start eating things they know are “good” for them but that they don’t enjoy. Taking away people’s favorite foods is like taking heroin away from a heroin addict. The food is giving them something they need. I have found that one of the most effective methods to overcome habitual consumption of unhealthy foods is to simply crowd out these foods. It’s hard to eat five fruits and vegetables a day and binge on ice cream at the end of the day. Likewise, it’s hard to drink eight glasses of water a day and be an alcoholic. The body can only take so much food. If you fill your body with healthy, nutrient-dense foods, it is only natural that cravings for unhealthy foods will lessen substantially.

By eating and drinking foods that are good for you earlier in the day, you will naturally leave less room and desire for unhealthy foods. This method is most evident when you increase your intake of water. Fill a water bottle and sip on it steadily throughout your morning. As the day continues, you’ll have less room for coffee, tea and soda. Really, it’s that simple. You will immediately begin to cut down on other liquids if you keep yourself well hydrated. You may need a second bottle for the afternoon. People’s need for water varies, so you should listen to your body to determine how much you need to drink in a day. Not only will water crowd out more unhealthy drinks, it may also improve your health in other ways.

Just as drinking water crowds out unhealthy beverages, eating healthy foods can crowd out junk foods. Vegetables are high in vitamins and minerals, and you can eat a lot of them without gaining weight. When you increase your intake of nutritious foods, such as dark leafy greens and whole grains, your body will have less room for processed, sugar, nutrient-deficient foods. And the beautiful part is that once you start adding these foods into your diet, your body will naturally begin to crave them The trick is to organize your life so that you have access to these healthful foods at all times, especially when you feel like snacking at work or when you’re traveling. Then you can make it to your evening meal without impulsively eating junk food because that’s the only thing available. It takes a little practice to make this happen, but it’s definitely possible.

Stay Nourished,

~Coach Stephanie