Wouldn’t it be nice if we never craved foods that are damaging to our bones? Unfortunately, in the real world, cravings do exist…and can be hard to resist.
Today I have good news for you: you don’t have to be “perfect” when you follow the Osteoporosis Reversal Program.
In fact, there is ample room for “cheating” so long as you don’t get into the habit of doing it often.
But I want to help you stick to your bone-rejuvenating diet with ease and no stress, so I’m excited to share with you today four ways you can be victorious over your cravings.
First, I have some good news for you, because…
The Program Minimizes Cravings
To begin with, the dietary recommendations in the Osteoporosis Reversal Program help prevent cravings. A craving can happen when you experience a crash in blood sugar (which often follows a sugary indulgence).
The Program emphasizes fiber-rich, nutrient-dense Foundation Foods like fruits, vegetables, nuts, and seeds, which encourage the slow release of glucose into your system, thus stabilizing blood sugar and staving off cravings.
Nonetheless, Cravings Happen…
If your dietary habits were relatively poor before embarking on the Program, then you may find yourself more prone to cravings as you make the transition to a bone-healthy diet.
Don’t worry, though – you don’t have to give in to temptation.
Overcoming the urge to eat bone-damaging foods begins with having the right information. The Osteoporosis Reversal Program is chock-full of valuable information that your doctor will never tell you. For example, you may think that you can never drink alcohol if you want to build your bones, but it’s not so, because it’s been scientifically proven that wine and beer in moderation can actually enhance your bone health.
Also, once you find out how damaging a food is, it becomes less appealing. For instance, you’ll find out which foods can “age” your bones and your appearance, and why you should avoid them. This kind of information can be very motivational as you build and shape your daily diet.
Bone-Damaging Foods Do Not Have To Be Shunned Completely
When you first begin the Program, it’s easy to fall prey to a common misconception that certain foods are “bad” and off-limits. As you familiarize yourself with the information, though, you’ll see that this isn’t so. Because the Program recommends an 80/20 balance between alkalizing and acidifying foods, you can confine your “cheating” within that 20%.
That’s where the four tricks come in.
Before I share those, however, I want to let you in on a very important but basic principle to remember:
Don’t Keep Tempting Foods Within Eyesight
It’s pretty hard to overcome temptation if the object of your temptation is within sight. Research shows that people will eat more candy from a clear dish than an opaque one.
A good idea is to keep healthy foods in sight, like bananas on your countertop and apples in a bowl on the table. Keep the not-so-healthy stuff in a cabinet out of sight, or if you can, just don’t have it in the house al the time.
Now on to the four tricks! They are really small, simple changes, but they can make a lifetime of difference for your bones.
1. Match The Textures Of Unhealthy Foods
A big part of food cravings is how that food feels in your mouth. For example, I love the crispy texture of potato chips, but peeled white potatoes fried in GMO oil are not bone-healthy. Here are some options when you feel that potato chip craving.
- Go for crisp, crunchy vegetables such as celery or sliced cucumbers with sea salt. Dip your veggies into a yogurt-based dip, hummus, or vegetable-rich salsa for added flavor.
- Bake your own chips, such as kale chips or even potato chips.
- Munch on raw almonds
- Slice crunchy fruits like apples and top with your favorite nut butter.
Here are some ideas for other tempting textures.
- Replace creamy, cold ice cream with pureed frozen bananas or plain yogurt and fruit.
- When you crave the texture of cake, choose bone-healthy dessert options, such as stevia-sweetened Heavenly Chocolate Cake (found in the Save Our Bones recipe book, Bone Appétit) or Bone-Building Brownies.
2. Get Your Mind Off Of It
Before you think this sounds easier said than done, remember that your brain was “trained” to have bad habits; it can also be taught healthy ones. One important key is to avoid triggers. I’ll explain.
Do you automatically pick up a snack before watching TV or working on your computer? Is your television or computer located near the kitchen or refrigerator? As noted earlier, if food is within your visual field, it’s more tempting – and even more so if you can also smell it!
So try moving the television, computer, or whatever activity is associated with snacking away from the food area. The basement or bedroom is a good idea, at least at the beginning until you “retrain” your brain.
Another idea is to redirect your brain’s visual cues. Since seeing food is such a powerful trigger, when a craving hits, try redirecting your mind to something visual that is not food-related, like reading a book with compelling illustrations or even sending e-mails. If you like to write, this would be a good time to enter a paragraph in your journal or write a note to a loved one.
You can take redirecting a step further: when a craving hits, visualize something positive, such as yourself with strong, youthful, healthy bones that have been nourished with whole foods. Eventually, whatever positive image you choose will be triggered when your craving hits.
3. Reduce Stress
Believe it or not, being stressed can lead to food cravings. This happens because stress stimulates the release of cortisol, a hormone that prompts the brain to (among other things) seek rewards. Inhibiting this hormone can help relieve cravings and improve bone health, since cortisol damages bone.
If you turn to a bone-damaging food when you’re experiencing negative emotions (anger, loneliness, anxiety, etc.), then you create a connection between the stressful feeling and the food. This means you’ll be more likely to turn to that food next time you feel those negative feelings.
Instead, try some stress-reducing techniques and work to re-wire that association between the food and the feeling.
- Find another outlet for your negative feelings to help you feel better. This helps create a positive association – when you feel angry, try taking a bone-rejuvenating walk or listening to positive music. Loneliness can be assuaged by calling friends or, better yet, arranging a walk with others.
- Just wait. Your craving may pass, especially if you occupy yourself with something else. Just because you have a craving right now doesn’t mean you need to eat that unhealthy food right immediately.
- Write what you feel, and why. It can be a simple phrase if you like – “I feel angry when my boss (or husband, or best friend, etc.) talks to me that way,” or, “I am so lonely because I don’t have anyone to talk to.” Now you can see what’s bothering you, and you can become proactive to correct it.
4. Have A “Cheat Day”
Choose one day a week when you go ahead and cheat. You might have a cinnamon bun with your coffee for breakfast, or take-out pizza for dinner. Having one day a week to look forward to can help you resist temptation during the rest of the week. And you don’t have to worry about feeling guilty.
Remember to cheat in a small way – one meal or a couple of snacks. Don’t eat junk food all day to “make up for lost time.” If you do, chances are you’ll feel awful for days!
Here’s another idea – on your cheat day, why not work out? I know that many of the items on my “cheat list” are high on the glycemic index (potato chips, ice cream, etc.), and those can be just the thing for recovering from a vigorous workout.
This is why…
The Densercise™ Epidensity Training System Includes An Eating Guide
There are certain foods that are particularly good to eat before and after you Densercise™. They are especially rich in bone-building nutrients to give your bones the maximum nutritional benefit. The Eating Guide helps you get the most out of your bone-building workouts.
And now for the most important tip of all:
Relax And Enjoy Life!
There’s no reason to get worried over details that can make you feel stressed. And remember, stress harms your bones!
So don’t worry about the “small stuff.” The Osteoporosis Reversal Program is a process, and you can improve as you go along. You don’t have to follow it perfectly to have success. The key is to get started!
Till next time,
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I have stopped getting email. please continue sending, they are most helpful! I haven’t received any since February. Thank you, Verlla
Thank you Vivian for all the valuable information you give us.
When I eliminated processed food, junk food, sweets, etc., I found I no longer had cravings for them and after four years, still don’t. I do have my one cup of coffee a day and one glass of wine several days a week as my regular cheats. I don’t keep anything in the house that could tempt me, but I don’t miss what I don’t have. I lost ten pounds without trying (didn’t need to lose weight). Feel healthy and fit. Thanks, Vivian for all the information you’ve provided over the years!
Thanks again Vivian for a very encouraging post. What works for me is not to have it in the house. I am subject to food cravings like every one else so instead of buying a whole pie my husband and I will go out to a coffee shop once in a while and just have pie and coffee and that way there is no left overs.
I like the attitude to the ‘cravings’ , and not to be so hard on myself, I so much want to achieve improved density before next scan. Just starting Save our Bones routine, and struggling with reducing the wheat … I LOVE bread! Is having Spelt,Rye or sourdough bread ok?
Are you Margi Alston Set 438 London Hospital
We are a group of otogenarians that are meeting once each month to discuss Dr. David Perlmutter’s GRAIN BRAIN. I have introduced some of the information received from the SAVE OUR BONES. The alternative snacks is great information. I intend to tell about it to this group. Dorothy
I didn’t get a food guide when I got the Densercise book download. Did I miss a download somewhere? It wouldn’t surprise me if I did hehehehe
ver italia en vivo