How to Combat Cravings
By Laura Dolson

The best overall strategy to combat cravings is to construct a set of very clear specific guidelines for your eating based on what you have learned about what triggers your cravings. 
Examples:

• "I don't eat sugar."
  
• "I don't eat processed grains."
  
• "My snacks always include protein and fiber."
  

It may help you to think of these guidelines as "rules" you follow. Eventually, these rules become "just the way you eat" -- you don't think about them and you don't have to exercise "willpower". 

It may surprise you how quickly this happens. If you have rules about unhealthy foods you crave but you don't want to eat, it helps some people to "demonize" those foods: think of them in some negative light: "harmful", "poisonous", or even (as I do) "not real food".(If it seems too onerous to say, "I never eat ___", try including a specific exception. 

One friend had a rule, "Fridays are Fries Days", which worked for him until he didn't need it any more. Now he hardly ever eats fries.)    So, these are overall strategies. Besides repeating your rules and guidelines, what can you do if you're in the middle of a craving?

20 Methods to Stop Cravings in 5 Minutes or Less

Cravings are mainly happening in your head, whether from habit or from a trigger food. The idea is to get your brain and body onto a totally different track. 

First, drink a glass of water and take three deep breaths. Then try one of the following. Over time you'll figure out what types of things work best for you.

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 The Benefits of dark chocolate

Everyone knows a taste of chocolate is good for the soul. But not everyone knows that it’s also good for the heart.

Depending on how it’s made, chocolate can be a heart-healthy option that reduces both inflammation of cardiovascular tissues and the risk of stroke, a new study by Louisiana State University has found.

Maryann Birmingham, nutrition educator with Cornell Cooperative Extension of Suffolk County, said health experts had long believed in chocolate’s positive effects on the heart, but the reason behind its benefits had remained a mystery — until now.

The benefits of dark chocolate, according to the study, begin when the cocoa reaches the colon, according to the study.

Louisiana researchers discovered that certain bacteria in the gut chow down on the chocolate, fermenting it into anti-inflammatory compounds that are good for the heart, according to the American Chemical Society, which promotes chemistry-related research.

“When these compounds are absorbed by the body, they lessen the inflammation of cardiovascular tissue, reducing the long-term risk 

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Tips for Long Term Weight Loss Success

If you are one of the millions making their New Year's resolution to finally get healthy and lose a little weight, don't make the mistake of trying to lose as much weight as possible in the shortest amount of time by following a fad diet. Some diets can "kick start" weight loss, but keeping weight off requires the commitment to maintain healthy lifestyle habits for the long haul. Instead of making temporary diet changes, work on making healthy changes that will last a lifetime. Don't change more than what you can live with or you won't stick with it. It takes 3-4 weeks to make something a habit so make small achievable goals and move on as each one becomes a habit in your new healthy lifestyle.

• Get physical every day. Participate in physical activities you enjoy and change activities when you are bored with your current routine. Pick up some weights; increasing muscle mass will help boost your metabolism. Aim for walking 10,000 steps a day. Many free fitness apps are available to keep you motivated and on track. 
  
• Cut out empty calories. Limit excessive intake of "junk" foods. Even fat free cookies and crackers can contribute to weight gain. Keep a food diary for a week or two and see where you are consuming extra calories. 
  
• Curb liquid calories. Avoid sodas, fruity drinks, juices, cappuccinos, and fitness waters with calories. Cutting out one 200 calorie drink/day will lead to a 20 lb weight loss in one year! Eat your fruit rather than drink it. 
  
• Eat at least 1200 calories a day. Cutting back on calories too much can make your body hold on to fat, lose muscle, and slow your metabolism.

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