That's Fit

If the word 'crave' was associated with fruits and vegetables, everyone would be healthier. But no, we crave cookies, candy, chips, ice cream, soda -- the junk.

Scientists know cravings are a mental thing, and research has identified a few creative ways to crave less or feel satiated on less. MSNBC shares eight research-based ways to crave less -- I've heard of a few, but these three are new to me:

• Satisfying a craving does not mean weight gain: A new, small study found women who ate decadent, portion-controlled bites of desired foods still lost weight.
• Visuals distract: Thinking of a bowl of Skittles? Jump on the computer and click on brightly-colored photos or open a magazine and look at the pictures. Alternate visuals diminish craves -- just hope you don't flip past a candy ad!
• Sniff mint, lose nearly a pound: Research has shown inhaling peppermint scent can empower you to walk away from afternoon cravings. In this study, periodic, daily mint-sniffers ate 3,000 fewer calories per week.

Have you ever heard a guy say that he needs to shed a few pounds, make some tiny changes in his lifestyle, and -- BOOM! -- he's at his goal weight? I know that's how it is for my dad. He'll state he wants to lose weight, drop desserts for a week, and all of a sudden he's down five pounds. Quite frankly, it's annoying. Granted, this is a bit of a stereotype -- not all men can lose weight easily. Differences in body chemistry, lifestyle habits, and other health factors can make it difficult for some men to lose weight. But, as a general rule, most men can lose weight more easily than women. Why is that?

Men have a larger muscle mass which helps them burn 30% more calories. Women have the added disadvantages of extra body fat and a predisposition to store fat. Also, many women retain water at least one week each month. There are other reasons men might have an easier time with weight loss, too.

Did you know there are two kinds of cravings? A biological craving occurs when you're physiologically hungry -- it doesn't go away. I suppose that's where the term "gnawing hunger" derives from. An emotional craving is temporary -- you can distract yourself from this type of craving. Hmmm ... I guess munching on that three-pound bag of peanut M&Ms in between swigs from a bottle of cold 7UP at the drive-thru movie as a kid was satisfying an emotional craving, not a true biological need. I start wishing for that three-pound bag whenever we pull into a drive-thru theatre.

One diet expert recommends you should go ahead and satisfy those cravings, however try and shore up the nutritional content of the desired food. For crave-instance:

• Can't stop thinking about a Fluffernutter marshmallow sandwich? Choose whole-grain bread, spread one side with all natural peanut butter, the other with a thin coating of the sticky white stuff and sprinkle on wheat germ.
• Just gotta have cookies? Make a batch of oatmeal raisins with a mix of rolled grains, a handful of dried cherries and some flaxseed.
• No need to lug that bright yellow, three-pound bag of peanut M&Ms to the movies, I can pick up a bag of dark covered chocolate soy nuts instead. Disclaimer: there's no way my mom would go for this!
• Want to cradle a mug of hot chocolate? Try mixing hot skim milk with Ovaltine.

There are some diet gimmicks that just don't seem worth it. Such as? Well, the Tapeworm diet comes to mind. And the baked bean diet. Not to mention using leeches to detox.

Here's another one: Superstar singer Fergie (real name: Stacy Ferguson) says she does shots of vinegar. Why would she do something so heinous? Apparently, it helps cleanse the colon, reduce bloating and cut cravings. Still, is it worth it? I'm still not sure about that.

Here's what Fergie herself has to say about it:
"I do vinegar shots. It has to be organic apple cider, unfiltered. Two tablespoons. For some reason I've noticed a difference on my stomach."

What do you think of this? Does it work, or is it just another one of those silly diet gimmicks?

(For more celebrity diet secrets, check out AOL Body)

###

12 "healthy" foods that really aren't:

Why? Click to find out!

Easter is over but chances are, the chocolate is far from gone. I can relate--the Easter Toblerone I was gifted is staring me down from across the room as we speak. Luckily, I recently stumbled across this excellent post on Diet Blog on how to deal with chocolate cravings. Here are a couple of gems:

• Eat something that really doesn't go with chocolate. Like something garlicky. Or a dill pickle.
  
• Fulfill your craving in a healthy way with, say, a small glass of low-fat chocolate milk or hot cocoa
• Do something else, such as taking a walk. It will take your mind of the sweet stuff.
  
• Hide it. Or, if worst comes to worst, throw it in the trash.

Still tempted? Head over to Diet Blog for some more tips, and make sure to share some of your own!

Craving your favorite food can destroy an otherwise successful diet. Ever spent the evening grazing through the kitchen for a sleeve of Oreos? These type of cravings can bring on the guilt later, especially if you are trying to stick to that New Year's resolution to lose weight. Here are 10 ways to combat those urges and stay on track.

One that I've heard of before works really great: try snacking on walnuts, almonds or peanuts to satiate an appetite. Nuts are filling and have a lot of protein. So if you're overwhelmed with an appeal to eat ice cream, cookies or other comfort foods, then try getting a handful of these little craving-killers.

Here's another insanely great tip: brush your teeth! Get your mouth clean by using mouthwash or a random brushing so that it'll make you want to keep it fresh. After all, Oreos don't do much for a clean smile. And of course an occasional indulgence goes a long way to help curb cravings. It's never 100 percent easy to swear off your favorite food (if it's out of your diet plan), but by consuming it once or twice a week it becomes a treat! These are just a few ways, so check out the rest here.

I am so glad I put that box of chocolate chip Teddy Grahams back on the shelf at Target last night. I was so close to buying it -- I had it in my cart for much of my shopping trip -- and I'm nothing but thankful this morning that I let the moment pass.

Teddy Grahams are my sweet indulgence. Having cut sweets and anything high in sugar from my diet almost one year ago, I'm left with just a few small items to satisfy my cravings. The threat of headaches is enough to keep me from most sugary snacks but I've found Teddy Grahams to be just right with their eight grams of sugar in 24 scrumptious bears -- not enough to spark a headache if I limit my intake to this recommended serving size. Herein lies the problem.

Just like I did with brownies prior to ditching sweets, I just can't stop eating my coveted Teddy Grahams. Twenty-four isn't enough. So I eat more. Which means more sugar enters my system and even though a headache may not result, I usually feel bad for going overboard on the combined junk found in this product. On occasion, I'm fine with my over-indulgence. I don't eat anything sweet on a daily basis, after all. But I must be careful -- I find myself in grocery stores quite often and Teddy Grahams are always there to greet me. Like last night in Target.

Something told me to put my treat back yesterday. I listened (hesitantly, I must admit). And I am glad I did. I much prefer the feeling I have today having not ingested a bunch of bears than had I binged on my chocolate chip companions. That's they way I handle my tough food moments. I let the moment pass. I move on. I always feel better in the end.

For those of you tempted by the Teddy Grahams -- like me -- check out their nutritional information here.

It seems blue is the least desirable color when it comes to eating -- so whip out those blue plates if you wish to slim down your appetite.

Other tricks for trimming down, according to E! News, include popping some breath strips before eating -- this will temporarily kill your taste buds -- and snacking on parsley, enjoying a handful of nuts 30 minutes prior to a meal, partaking in a little salad with vinegar on top, and brushing your teeth. Matthew McConaughey reportedly does it 10 times a day. Maybe that's how he keeps his killer bod.

Reader's Digest experts offer a few tips for controlling cravings. Destroy temptation, they say. And they mean destroy. Take the package of cookies you mistakenly bought, dump them in the sink, and douse them in water. Your temptation will be gone, and you'll feel a sense of accomplishment at having licked your binge.

Ok, so proper dental hygene is an important thing -- we all know that. But brushing your teeth is not only good for your dental health, but your waistline too! Let me explain:

After each meal, brush your teeth. This isn't just to get the food off of them--it will also keep you from snacking after meals. It's a practice that is especially effective in the nighttime -- brushing your teeth shortly after dinner will keep you from snacking in front of the TV because firstly, food won't taste as good when your mouth is minty fresh, and secondly, you won't want to re-do the whole teeth routine before you hit the sack.

Brushing your teeth can also be invigorating; In fact, when I need a quick pick-me-up, I find that brushing my teeth is often more effective than downing a cup of coffee.

Okay, this one is really personal for me: fighting sugar cravings. I have a major sweet tooth, and sometimes it comes after me with vengeance, messing up what would have been an awesome healthy day. Learning to solve sugar cravings without sugar and how to manage your sweet tooth before it comes calling is a seriously valuable skill. Natural Health makes 12 suggestions:

1. Keep hydrated. Cravings can sometimes be triggered by dehydration, so next time one strikes try drinking a big glass of water and waiting a few minutes before grabbing a snack.

2. Cut out caffeine. Caffeine can cause both energy levels and blood sugar levels to go up and down, potentially causing cravings.

3. Get enough sleep. Being tired can trigger your body to seek sugar for energy. Make sure you get whatever your body needs regularly each night -- usually 7-8 hours.

Today on The Martha Stewart Show, Martha and her healthy initiatives consultant, Dr. Brent Ridge talked cravings. They discussed the reasons for cravings:

Genetics -- an ancestor's need to get their hands on calories.

Habits -- you traditionally eat sweet cereal in the morning, so when you wake up ......you crave sweet cereal.

Emotional correlation -- It's a birthday and birthdays are happy times, so you crave cake.

Pica -- A pregnant woman's odd and dangerous desire to consume non food items like soap, soil, or starch.

Physical need -- You are low on iron, so your body craves steak. This is the craving you should give in to!

If you are craving unhealthy food and truly don't want to give in to it, Dr. Ridge suggests you distract yourself for eight to fourteen minutes. He says that's the time our bodies take to kill a craving. Go for a walk, do some laundry or chat on the phone. Fourteen minutes is survivable!

My otherwise fit and healthy brother-in-law was recently diagnosed with a hereditary condition that makes his body produce excessive amounts of cholesterol. The cure? Quit eating fat. ALL fat. It was a big change for this guy who was used to hearty meals and an unrestricted diet. I recently asked him how it was going, and he said, "It was really hard in the beginning, because I love to eat. But now I pick up an apple or a banana and it just tastes soooo good." He said he battled cravings for about 6 weeks, but that now they were virtually gone.

In this article from Women's Health, they discuss that same idea as a suggestion for battling cravings. In the long run, you just have to reteach your body what sweet means. Natural sugars from fruits can quiet a craving, and if you're consistent, you'll learn to crave those instead. They have some other great ideas for nipping those cravings in the bud, including:

• Accept and acknowledge the craving (but don't act on it!) to diffuse its power over you.
• Allow yourself a small portion of your favorite treat on occasion, if you can practice portion control.
• Fantasize about something else. Your short-term memory can only hold so much information, so if you start dreaming about that last piece of pumpkin pie, conjure up a different pleasing (and non-food) image to take its place.
• Use smart substitutes. Like I said above, you really can train your brain to crave fruit instead.

How do you handle serious cravings?

FitSpirit explores the mind-body connection and the intangible benefits we gain from our efforts to stay physically fit.

I don't do well with sitting still. Truth be told, it makes me tired. If I keep moving, I stay awake. So in general, I keep moving. On occasion, I do give in to relaxation. I love pedicures, a good massage, vegging in front of the TV at night, and sometimes, I might even be caught sitting silently, soaking up the peace around me. If done properly, this practice is known as meditation.

Meditation means sitting quietly and focusing on one neutral thing, like your breathing or a single repeated word. The long-term goal of meditation is to become less dependent on the ego and its constant cravings for novelty, attention, power, sex, food, and so on. Proper meditation makes us more centered and less stressed out. It can make people happier, maybe even smarter. One study showed that meditators shift their brain activity to different areas of the cortex -- brain waves in the stress-prone right frontal cortex move to the calmer left frontal cortex. This shift decreases the negative effects of stress, mild depression, and anxiety. Meditators also enjoy less activity in the amygdala, where the brain processes fear.

There aren't many foods I crave but when I get a craving for chocolate, watch out -- I'll tear the whole house apart looking for a single M&M. Chocolate seems to be the #1 food craving among the women I know so I don't feel too alone in this one.

But here's an interesting bit of news: Apparently, people who crave chocolate, particularly when they're depressed, are more likely to be described as Neurotic. Yikes! But that's not all -- those who crave chocolate are more likely to score high on the following on personality tests: irritability, rejection sensitivity, anxious worrying, self-criticism. Good lord!

Do these personality traits describe you?

Junk food in tempting. It really is. We know it's not good for us, but tell that to our cravings. They want what they want and nutritional value plays no role in that. The best we can do is try to find a healthy alternative that will satisfy the cravings and keep us on track too. Mark's Daily Apple has some suggestions:

• Instead of french fries, try homemade yam fries!
• Instead of chips, try nuts
• instead of ice cream, try frozen yogurt
• Instead of candy bars, try dark chocolate
• Instead of soda, try seltzer water with a squeeze of lemon or lime.

For more suggestions, click here.

What's your favourite junk food alternative?