Thanks for coming back to look at my video.
We're going to talk about cravings and how you can kneecap them or cut them off, chop
them down, make them smaller.
How can reduce cravings while you're on a diet?
Let's talk about a couple of points I have written down here.
Well, I think when most important things is you need to work out a plan or an objective,
so you need to understand where you're going, what you want to achieve.
If you're on a diet, is it going to be a lifelong commitment for you?
Is it going to be a lifelong commitment towards a healthy eating plan or are you going to
go back into binging, eating junk occasionally, and then maybe more regularly ramping that
up and then paying lip service to healthy eating.
And a lot of people do that.
They'll eat a little bit of lettuce leaves here and there in amongst the oceans of fries
and other crap that they eat so make a commitment with yourself.
Lots of people do that every day for different reasons.
They make commitments, but making the commitment to eating good food and working out a plan
on where you want to be in say six or 12 months is one of the smartest things you can do because
you'll usually end up where you want to go.
Whether you end up on the scrap heap or you want to end up, somewhere really nice, it's
your call basically, right?
Try and work out a plan.
How long are you going to stay on this path for?
All the years I've been in this business, I don't commonly see people who say to me,
"I'm going to eat healthy, I'm going to exercise, I'm going to do the right thing," and they
consistently do it.
Maybe one in a million.
We'll do that.
It's not important to be constantly a, what am I saying?
To be persistent every single day to do the right thing.
You got to do the right thing most of the time, particularly when it comes to eating
food, so work out your plan, all right?
Now what do I mean by that?
Well, let's go further.
The first thing you need to do if you're going to work out a plan is look what you've already
got in your house to see what's going to tempt you.
Part of the plan is getting rid of stuff in the house that's a temptation.
Crappy food and junk foods, expired foods.
I've said this many times, if I go in your refrigerator right now, how many jars am I
going to find that need dumping?
How many packets or bottles or boxes of food am I going to find in your kitchen that need
trashing?
How many plastic bags am I going to take out of that room?
You'll be surprised how many times I've been to several patients house in years gone by
with exactly that aim where I took a plastic bag in and I said to one lady, "Everything
in this bag is going in the trash," and she said, "Ha.
You won't find anything bad in my kitchen."
I ended up filling that bag and another one, okay?
That's how much trash I found in that kitchen.
It's incredible what you will find if you dig deep enough, right?
You get rid of the crap and junk first.
That's part of your plan.
The other plan is to go out, make a list and go and do some shopping.
Think about the healthy kind of treats that you can have that when you do have a snack
attack and you do crave something, you can eat something good instead of something bad.
We'll come back to that, all right?
A smart thing for you to do also is have a relationship with somebody in a health food
shop, a good healthy shop.
When I was in Los Angeles, my favorite one there in Santa Monica, Ear One I think it's
called, it's a beauty and they've got some really skilled staff in a lot of these shops.
You will find quite passionate people and often they'll take you around and show you
different things in it.
You'd be surprised what kind of snacks and treats you can get in health food shops that
are actually really good for you that taste excellent.
One of my favorite ones, for example, that Tracy brought home the other day from the
Asian shop was a whole packet with five or six little packets of seaweed in there, dried,
smoked seaweed, which I love.
A really good way to get your minerals into your body is to eat some pieces of seaweed.
It's quite tasty.
Protein choices are one of the key things that you want to think about when it comes
to stopping cravings, okay?
You need to eat protein with most meals.
There could be a little piece of chicken, could be piece of fish.
For some people it could be a cold cut for other people, it could be some legumes or
it could be half an avocado.
It could be some almonds or Brazil nuts.
It could be some sunflower seeds roasted into tamari for example, something like that.
But these small snakes are always good to have on hand in case you do get this craving.
I had a good chat with my dentist the other day about chewing and he absolutely agreed
with me that one Brazil nut or three or four almonds, you could spend five or 10 minutes
chewing this until it becomes almost liquid.
Now that I've got a lot of my bottom teeth fixed up again, it's amazing how you can put
three or four almonds with the skins in your mouth and chew them literally for 15, 20 minutes.
Just keep chewing and chewing like gum.
Without teeth, of course it's not good.
Now, that's not a bad way to stop a craving is to chew on a couple of nuts.
Some people recommend gum.
I'm not a big fan of high fructose corn syrup and that's in all gum today.
Although you can get some really good sugar free gum in the States, I believe now.
Some excellent gum, so a little piece of that complete sugar free gum or a nut chewed sometimes
between meals can really help to stop the cravings for sweet foods.
Protein choices.
You need to pick your protein choice that you like.
So I'll commonly eat a piece of cold fish, a fish that I've cooked up the day before
or a hard boiled egg or some nuts or some seeds.
A common snack for me it will be an avocado because I've got two avocado trees.
So you know we've always got hundreds of avocados, so eat one or two avocados per day is a fantastic
snack.
Avocado really reduces, how would I put it?
Avocado has a slow, tends to have a slow effect on your metabolism.
I find it slows things down.
One good size avocado can allay the hunger for a few hours.
It's phenomenal how long you don't feel hungry when you've eaten an avocado for, so you want
to try them.
They're an excellent source of protein and minerals and fiber, especially.
Eat at regular times.
So if you have cravings, especially in the afternoons, you need to eat that breakfast.
Now I have said on previous videos that breakfast is not all important for everybody, but for
someone who wants to reduce their cravings, I think a good feed in the morning with protein
is a really good thing to do.
If you're a vegan or vegetarian, you're going to be looking at maybe some type of a grain
sauce or some type of a porridge or oats or it could be vegetables for breakfast.
Could be something like that.
Could be some root crops and leafy greens.
Maybe some sprouts thrown in there.
If you're like me, it could be a couple of eggs scrambled up maybe.
It could be a piece again, a half an avocado.
Could be some spinach steamed up or something like that.
It could be a smoothie, but a protein source in the morning, we'll push hunger way back
right through to 12:00, 1:00 p.m.
So make sure if you have cravings that you don't skip breakfast.
It's a key one.
Another really sneaky trick is to drink water regularly away from food, between meals.
Make sure you have several glasses of water between breakfast and lunch and between lunch
and dinner.
That's one of the big tips.
Really clever tips I learned years ago.
It helped many people out that I work with over time just to drink more water.
Now, coffee and tea don't act like water when it comes to pushing.
You know the push back for the cravings.
Water does do that.
Especially important to drink water when you eat a high fiber diet because that will really
give you that fullness that you're looking for.
A couple of small pieces of cooked sweet potato and a glass of water will make you feel like
you've had a two pound steak.
Don't believe me?
Give it a try, okay?
A couple of nice big chunks of baked sweet potato and then a glass of water.
After that, you watch what happens.
You feel like you've had a double cheeseburger.
You won't be hungry for a long time.
What else?
Yeah, watch out for the cravings.
Also read the signs of cravings coming on because you'll start to think, "Hmm, what
can I eat?"
And you'll be going to the refrigerator, you'll be going to the pantry, you'll be looking
around for food.
When you get that on a feeling, another thing you can do is go outside, take the dog for
a walk or go and do an activity straight away.
Now, people do this all the time, but they're do it in another sense.
Many of my patients who drive trucks, fly planes, you know, operate machinery, things
like that over the years.
For example, I've talked to, I said, "Well what do you want to do when you need to get
up for a bowel motion?"
"Oh like just ignore it."
If you've got a guy sitting there in a million dollar crane, you know, with this doing this
huge big lift, he's can't just all of a sudden drop the controls and go down to the bathroom.
Can he?
He's got to hold it in.
What I've found talking to people like that, as they say, "Well if you ignore the signal,
usually for about five or 10 minutes, it goes away and it comes back later on."
If you ignore the signal.
Now if you ignore the craving signal, it will also go away, okay?
When the craving signal comes, that glass of water goes down, you're going have diversion,
you do something else, the mind switches off.
It doesn't think about the food anymore cause you're away from the food environment.
Next thing you're talking to someone and doing something else.
It's a smart thing.
It's called diversion.
You try it out.
It works.
Works well, especially well when I want to get away from the mother in law.
I don't want to talk to her.
Diversion.
Oh, go to another room.
Okay.
Diversion works on a lot of counts.
Thanks for tuning in.
Don't forget to click on the link below if you want my free [inaudible] shopping list.
17 pages.
Lots of good protein sources for vegetarians and vegans on there too.
Thanks for tuning in.