jump to navigation

Craving Control July 30, 2010

Posted by Jen in Binge Eating, Emotional Eating, Exercise, Healthy Eating, Meditation, Mindful Eating, Motivation.
Tags: ,
trackback

A few days ago I picked up the book Change Your Brain, Change Your Body by Daniel G. Amen, MD. This book, as the title suggests, is about ways to use, train, and change your brain to affect your body in a positive way. There are tips for craving control, balancing hormones, foods that help the brain, and more. The author, Daniel G. Amen is a clinical neuroscientist, psychiatrist, and brain imaging expert.

So far I’ve read through the chapter called “The Craving Solution” and “The Weight Solution”. I especially liked the former chapter. Amen’s suggestions include some things that I love to do and some things that I hadn’t thought much about. I thought I’d share some of this tips for craving control below.

  • Get at least seven to eight hours of sleep per night. I feel like crap if I don’t get about 7.5 or 8 hours each night. The best way to achieve this is to pick a bed time 8 hours before you’re alarm is going to go off and get in bed at that time, no excuses. Also, stick to the same sleep schedule, even on the weekends. For instance, I’m not working today, but last night I was still in bed by 10:15 and woke up slightly before six. I feel great! No need to sleep in.
  • Maintain a healthy blood sugar level by eating frequent smaller meals. Do you wait until you’re starving and then cram down whatever you can find to eat? The book refers to a 2007 article by Matthew Gailliot and Roy Baumeister that shows self-control failures are more likely to occur when blood sugar is low. Drinking alcohol, skipping meals, and consuming sugary snacks or beverages cause dips in blood sugar and can impact how good you are at sticking to self-controlling behaviors. I didn’t know this before, and it’s great information!
  • Exercise to boost blood flow to the brain. You already knew exercise was great for your waistline, your butt, your heart, and your lungs. It’s also great for brain health and your overall well-being. Stop making excuses and start exercising! Even if you just start walking briskly a few times a week, you’re on the right track!
  • Practice mediation. Over and over I have tried to consistently practice meditation, and it’s getting easier for me. This book has convinced me to make it an absolute priority every day, period. If you’ve never meditated at all, just try sitting in a quiet spot for ten minutes a day and focus on your breath. At first it might feel very uncomfortable, but keep it up and eventually it will become much easier.
  • Create focused, written goals. When I read this recommendation I started singing from the rooftops. I love written goals. Dr. Amen states that the brain needs clear direction and that when you are focused on what you want, it makes it much easier to match your behavior to make it happen. Your mind is powerful and it makes happen what it sees. He suggests writing down goals for relationships, work, money, and health, and posting them somewhere you can see them every day. I have done this and plan on reading them each morning when I get up and each evening before bed.
  • Be careful with too much technology. Apparently we’re completely frying our brain’s pleasure center by being on the Internet, watching TV, and playing way too many video games. He suggests watching less than one hour of TV per day and keeping computer time (outside of work) to a minimum. This one is a toughie, but imagine how much other stuff you could do with your free time if you weren’t sucked into the reading the latest about Lindsay Lohan and the war.
  • Write down five things you are grateful for everyday. This is one of the many suggestions he has for calming the brains emotional centers. This helps you feel good and focus on the positive in your life. By focusing on the positive instead of the negative, you actually change your brain.

This is just a teensy bit of great information contained in just one chapter of the book. My favorite thing about the book is that it states plainly that the brain (and that includes will power and habits) can be changed. The more often you say “no” to overeating and “yes” to healthy habits, the stronger the brain will become. It will be easier and easier to keep up good habits!

Advertisements

Comments»

1. You’re You, I’m Me « Joyful Life! Weight Loss Coaching - July 31, 2010

[…] I just feel like blogging. Actually, because I’m following some of the advice from the book I talked about yesterday, I decided that I should do things that match up with my goals. And one of my goals is to blog […]

2. One Page Miracle « Joyful Life! Wellness Coaching - August 3, 2010

[…] For the last week or so, I’ve been reading Change Your Brain, Change Your Body by Dr. Daniel G. Amen. (I wrote another post about it here.) […]


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: