HOW TO CURB UNHEALTHY CRAVINGS - More nutrients. Less sugar and stress.

It’s 2:30 in the afternoon and you don’t just want, but NEED some chocolate. You may have a case of chronic cravings and it’s not that you have zero willpower to say no. It’s actually what you’re NOT eating that’s causing the unhealthy cravings. Rest assured – you’re not alone and I think I can help!

That magnetic draw to certain foods can be blamed on nutrient deficiencies. Yeah, you’re not eating the proper foods for your body and it’s so graciously giving you cravings to cue you into the problem! But rather than reaching for HEALTHY options that’ll satisfy the lack of nutrient, you stroll into the kitchen or reach your next “fix”.

The next time you find yourself saying digging in your pantry through you kids goodies for something sweet … drop the fruit snacks and find something healthier to munch on. 

 HERE ARE SIX OF THE MOST COMMON NUTRIENT DEFICIENCIES AND MY TIPS ON HOW TO CURB UNHEALTHY CRAVINGS!

1. Iron

A common nutrient deficiency for vegans, vegetarians, and women during their pre-menopausal years. If you’ve ever experienced major meat cravings paired with low energy levels – you may have an iron deficiency (or did at the time). Vegan or not, with a lack of iron in your body you may find yourself drawn by the scent of grilling meat, chicken fingers, or even fish.

So you’re a vegan and are thinking, “But I eat plenty of iron containing foods”. That may be true, however the cravings can stem from the fact that iron sources from plant-based foods (non-heme iron) aren’t as bioavailable for your body. Therefore, they’re not utilized by the body as well as animal based iron sources (heme iron). A solution – reach for beans and legumes, nuts, and seeds. An added bonus if you can eat your iron with a foods that are loaded with vitamin C to help with absorption.

 2. B Vitamins

This deficiency can cause all sorts of weird food cravings – especially if you find yourself with a condition called “pica”. Pica is a symptom of anemia due to a low amount of B-12, folate or iron. This is often prominent in kids, and  moms-to-be. Cravings come in all forms like leafy greens, bananas, dairy, potatoes, eggs, seafood, rice, and is known for causing a bizarre dirt craving. Yes, you’ll want to eat dirt! I’ve experienced this – it’s a real thing! More often than not –  stress, depression, and binge eating will also increase with a B deficiency.

3. Omega-3 Fatty Acids

You most likely know by now that there are good fats and bad fats, right? I’m sitting behind this screen writing this with my fingers crossed just hoping you do! Of the “good fats” omega-3 fatty acids are among the best sources. This essential fatty acid (ALA, EPA, and DHA) can be found in eggs, cheese and some fish (i.e., canned tuna, salmon, and sardines).

Time out! While we’re on the topic of eggs – here’s where I get to finally encourage you to throw out the conventional white eggs you buy at your local grocery store, and find somewhere that offers pasture fed, cage-free eggs. Why? Not only will they be free of added hormones, but the yolk has been proven to have more long-chain omega-3 fatty acids. So the answer is yes, they’re a heck of a lot better for you and worth the extra cash. 

Deficiencies in omega-3s may cause some serious cheese cravings, or may have you swinging by your local pizza joint often. Avoid this by increasing your omega-3’s in your diet, or find a high quality fish oil or krill oil supplement like this one to ensure you’re giving your body what it needs!

 4. Magnesium

Picture this – You’re sitting on the couch and can’t stop thinking about that chocolate cake in the fridge from your sons birthday party.  You’re trying to make healthier choices to satisfy the cravings and after a strong effort, open up the darn fridge and eat the cake! You, my friend, are likely dealing with a magnesium deficiency. Ironically, diets high in sugar and/or high in stress actually causes this deficiency!

Many things can lead to low magnesium levels. Including but not limited to: drinking soda, too much coffee or tea, or alcohol. And chocolate cravings during menstruation, ladies, can only be blamed on low mineral levels during the second half of your period.

To avoid this deficiency – you can take a high quality magnesium supplement like this one or eat more of the following:

-Avocados

-Almonds and cashews

-Spinach

– Sprouted Grain Bread (like ezekiel)

-Fresh salmon or Tuna

-Beans, chickpeas and lentils

– And of course chocolate (75% cocoa or higher)

5. Zinc

If you’re getting sick often and “can’t seem to stay healthy” or constantly craving salty junk foods – your zinc supply may be running low. This a rare deficiency and is most common with the elderly or individuals who lead a high stress lifestyle. Okay, these days that may not be too far fetched.  

Along with sickness and salty cravings is a decreased sense of taste. Foods to reach for that are high in zinc are: eggs, nuts, oysters, liver, and dark chicken meat. These are also helpful to again – rid off this seasons latest cold going around.

 6. Calcium

Much like Magnesium, your body responds similarly to a deficiency in calcium. This means, low calcium will also result in insatiable sugar and salt cravings. Oh, and remember that bit on high stress levels and excess sugar being the culprit of deficiencies in some of the other minerals? Same goes for calcium!

For as long as I can recall and before that, dairy was the go-to for calcium. That’s no longer the case! New studies show dairy actually lowers your bodies ability to absorb calcium. So yes, it has calcium in it – but then it blocks your body from being able to benefit from it. Seems pointless if you ask me! I’m not a huge advocate for dairy regardless due to it’s inflammatory properties. A majoirty of human beings can’t digest it properly anyway.

To increase your calcium nutritionally try kale or mustard greens, broccoli, nuts, white beans, seasame seeds, butternut squash, almonds, oranges, sweet potatoes and sardines. Naturally derived supplements can also be an option like this one that I personally take and love, but definitely consult your doc first.

Basically eat well rounded meals that are nutrient dense, drink lots of water and find ways to decrease your stress levels! And for the love of God (because yes, I love Him) stop eating so much dang sugar and cut the simple carbs. Doing so will keep your insulin levels under control and give you a healthy level of leptin in your body (a hormone that’s in charge of hunger, satiety, energy levels and manages fat metabolism).

Where to start: Get a large water bottle and start chugging, choose more veggies, nuts, meats, beans and some fruit! Oh, and find things you enjoy doing that leave you breathing easily and feeling refreshed.