CRUSHERCravings

cheat sheet

KAELIN TUELL IFBB PRO

CRAVINGS

WHEN YOU ARE HAVING CRAVINGS, WHICH WE ALL DO -YOU'RE NOT ALONE IN THIS BATTLE, IT ACTUALLYMEANS THAT YOU BODY IS DEFICIENT IN NUTRIENTS.DEPENDING ON WHAT YOU'RE CRAVING WE CANDIAGNOSE WHICH NUTRIENTS YOUR BODY IS MISSING.

ABOUT CRAVINGS:

CHEAT SHEET

HOW TO COMBAT THEM:USE THE 5 CRAVING CRUSHING TIPS LISTED THAT WILLHELP FIGHT OFF YOUR URGE TO GIVE IN TO YOURTEMPTING CRAVINGS.

USE THE CHEAT SHEET TO SEE WHAT NUTRIENTS YOUARE MISSING & EAT OFF OF THE OPTIONS LISTED TOFEED YOUR BODY THE NUTRIENTS IT IS BEGGING FORAND SUBDUE YOUR CRAVINGS FOR GOOD.

CRAVING CRUSHER #1

Just last year, a study from the University of Wyoming made a fascinatingdiscovery: Cardio exercise squashes an enormous appetite. A group of womenengaged in active exercise, and after the workout, they were given theopportunity to feast at an enormous buffet. On alternate days, they were toldto sit quietly for an hour before being welcomed to the buffet. You would thinkthat the exercise days would be the hungry days, right? After all, an intenseworkout creates a huge appetite. However, the researchers were flummoxed.On workout days, the women ate lessthan the sedentary days!

The secret was in the hormones. Exercise causes a spike in the production ofthe hormone ghrelin. A ghrelin spike tells the human body to eat a lot. But theghrelin release also causes a cascade of other hormones, including the onesthat control satiety. The resulting hormone cocktail tells the body to eat less,not more. The post-workout women had naturally lowered their appetite andwere less likely to overeat. The conclusions were straightforward: Exercisecauses a complex hormonal interaction that keeps you from overeating. Yetanother great reason to get moving.

CARDIO

CRAVING CRUSHER #2

Always keep a water bottle with you to drink and fill up over thedays time. When you begin to have cravings, drink 16 oz ofwater immediately. Drinking water signals to the body that youare filling up, and decreases your cravings for food. You areessentially drowning your cravings with water. Your stomachfills full and satisfied after the water and keeps your bodyhydrated as well!

WATER

CRAVING CRUSHER #3

It may seem counterintuitive to snack your way to weight loss, but there’s asolid logic behind this trick. The most common times for cravings are mid-morning, mid-afternoon, and late night. Rather than view these cravings asnegative forces, respond to them by eating. Your body is secreting moreghrelin, telling you “EAT!” Here’s the key, though. Don’t just eat anything. Here’sthe short list of top-notch snacking solutions:

Nuts: A handful nuts will give your body a dose of oleic acid, a healthy form offat that can quickly decrease the craving level. 1 Tbsp of Peanut butter works,too.Avocados: Getting in a daily avo is the perfect way to introduce a whole medleyof nutrients. Plus, it gives the smack down to screaming demands for food.Grapefruit: This juicy slice of goodness is the perfect way to say farewell to aravenous appetite. Researchers at the Metabolic Research Center of ScrippsClinic found data that grapefruit helps weight loss, perhaps by reducing insulinlevels.

EAT MORE.

CRAVING CRUSHER #4

At the University of Rhode Island, researchers did a studyinvolving chewing gum. In this study, subjects were told tochew gum for at least an hour in the morning. Those who didate less at lunchtime — an average of 67 calories less!

The chewing motion has neurological effects, signaling thebrain that you are eating, even if you’re not taking in calories.The brain tells the ghrelin to back off, and your appetiteretreats. If you can’t grab a grapefruit during your morningbreak, reach for a stick of gum instead.

CHEWGUM

CRAVING CRUSHER #5

Yeah. I know it sounds crazy, but it actually works and I usethis cravings trick all the time.

When you start to get cravings - brush your teeth! Brushingyour teeth washes away the feeling of cravings and gives youa clean pallette. The freshness that it leaves in your mouthkeeps you from wanting sweets and treats becauseEVERYTHING tastes bad after brushing your teeth.

Peppermint is also known to reduce cravings, so if you want adouble wammy - make sure that your toothpaste ispeppermint flavor!

BRUSHYOUR TEETH

I 'M CRAVING:

CHOCOLATE

WHAT YOUR BODY IS MISSING:

MAGNESIUMEAT 1 SERVING OF ONE OF THE OPTIONS BELOW:

RAW NUTS AND SEEDSLEGUMES

FRESH FRUITS

I 'M CRAVING:

BREAD

WHAT YOUR BODY IS MISSING:

NITROGENEAT 1 SERVING OF ONE OF THE OPTIONS BELOW:

LEAN MEATWHITE FISHALMONDS

BLACK BEANS

I 'M CRAVING:

SODA

WHAT YOUR BODY IS MISSING:

CALCIUMEAT 1 SERVING OF ONE OF THE OPTIONS BELOW:

MUSTARDBROCCOLILEGUMES

KALE

I 'M CRAVING:

SALTY FOOD

WHAT YOUR BODY IS MISSING:

CHLORIDEEAT 1 SERVING OF ONE OF THE OPTIONS BELOW:

FISHLEMON

UNREFINED SEA SALT

I 'M CRAVING:

ACID FOODS

WHAT YOUR BODY IS MISSING:

MAGNESIUMEAT 1 SERVING OF ONE OF THE OPTIONS BELOW:

RAW NUTS & SEEDSLEGUMES

FRESH FRUIT

I 'M CRAVING:

OILY SNACKS

WHAT YOUR BODY IS MISSING:

CALCIUMEAT 1 SERVING OF ONE OF THE OPTIONS BELOW:

MUSTARDBROCCOLILEGUMES

KALE

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