BEST FOODS for your WORST CRAVINGS (part 1!)

There's no doubt about it, food cravings can be really difficult to navigate. 

And what's hard is that there are many origins of food cravings -- everything from food allergies, to blood sugar swings, to pregnancy, to physical energy + nutrient replacement needs, to dehydration + electrolyte imbalance, to withdrawl from chemical additives in artificial + highly-processed foods, to withdrawls from food/sugar/alcohol/drug/tobacco addiction.

And of course there's the hardest of all hunger cravings, what I call psuedo-food cravings or the illusion of hunger created by certain mental, emotional or spiritual states.

Today we're going to explore ways to nutri-fy yourself and protect against common cravings that occur as a result of a chronic nutritional deficiency in the body.  

 

YOU'RE CRAVING:  COFFEE or TEA

caffeine drink.jpg

Regular consumption of clean versions (no extra chemicals, fillers, sweeteners, etc) of the following nutrient-dense foods will reduce nutritionally based cravings for coffee / tea:

MAGNESIUM
from spinach, swiss chard, beet greens, pumpkin seeds, summer squash, turnip greens, sesame seeds, black beans, quinoa, cashews, sunflower seeds, navy beans

PHOSPHOROUS
from wild-caught fish + shellfish (scallops, cod, sardines, tuna, salmon, shrimp), pumpkin seeds, lentils, mushrooms, turkey, chicken, beef, peas, broccoli, spinach, asparagus, brussel sprouts, summer squash, beet greens, mustard greens, swiss chard, bok choy, fennel, tomatoes, turnip greens, cauliflower

SULFUR
from eggs, sesame seeds, Brazil nuts, chicken, wild-caught canned tuna, naturally cured/smoked bacon, beef, pork, peanuts, chickpeas, almonds, pinto beans, lentils, rice, onions, peas, cauliflower, kale, cabbage, broccoli, garlic, horseradish

SODIUM (CHLORIDE)
from unrefined sea salt, wild-caught canned fish + shellfish, bone broth, naturally cured/smoked bacon, homemade soups/stocks, naturally cured/smoked meats, beef, eggs, artichokes, celery, seaweed, beets, carrots, spinach, swiss chard, asparagus, red cabbage, coconut, okra, lentils, pickles, salsa

VITAMIN C
from lemons, limes, tomatoes, beets, bell peppers, broccoli, brussel sprouts, cabbage, bok choy, grapefruit, cauliflower, kale, oranges, parsley, turnip greens, beet greens, swiss chard, raspberries, asparagus, sea vegetables, fennel, thyme, sweet potatoes, winter squash, peas, blueberries, cranberries, watermelon, green beans, summer squash, garlic, basil, dill, carrots, romaine lettuce, (apple cider) vinegar

POTASSIUM
from beet greens, swiss chard, spinach, bok choy, beets, brussel sprouts, broccoli, cantaloupe, tomatoes, asparagus, cabbage, carrots, fennel, summer squash, crimini mushrooms, kale, turnip greens, celery, romaine lettuce, bell peppers, lima beans, sweet potato, potatoes, lentils, avocado, (apple cider) vinegar

IRON
from red meat, liver, fish, poultry, seaweed, greens, spinach, swiss chard, cumin, parsley, tumeric, beet greens, collard greens, bok choy, asparagus, mustard greens, turnip greens, leeks, chili peppers, romaine lettuce

NOTE!  it's important to understand that the body needs 2 types of iron -- heme (found in animal sources) and non-heme (found in plant sources), esp for proper function of the nervous, immune + hormone systems.
Cooking in cast iron pans is thought to be a great way to increase bioavailability (i.e., your absorption potential) of non-heme iron.
 

YOU'RE CRAVING:  SWEETS

candy dish.jpg

Regular consumption of clean versions (no extra chemicals, fillers, sweeteners, etc) of the following nutrient-dense foods will reduce nutritionally based cravings for sweets:

CHROMIUM
from broccoli, green beans, tomatoes, romaine lettuce, black pepper

PHOSPHOROUS
from wild-caught fish + shellfish (scallops, cod, sardines, tuna, salmon, shrimp), pumpkin seeds, lentils, mushrooms, turkey, chicken, beef, peas, broccoli, spinach, asparagus, brussel sprouts, summer squash, beet greens, mustard greens, swiss chard, bok choy, fennel, tomatoes, turnip greens, cauliflower 

PROTEIN
from wild-caught fish + shellfish (tuna, halibut, salmon, clams, shrimp, scallops, sardines), chicken, turkey, beef, lamb, spinach, asparagus, beet greens, mustard greens, swiss chard, bok choy, lentils, dried peas, beans

SULFUR
from eggs, sesame seeds, Brazil nuts, chicken, wild-caught canned tuna, naturally cured/smoked bacon, beef, pork, peanuts, chickpeas, almonds, pinto beans, lentils, rice, onions, peas, cauliflower, kale, cabbage, broccoli, garlic, horseradish

TRYPTOPHAN
from turkey, chicken, liver, lamb, pork, goat, beef, rabbit, wild-caught fish + shellfish (tuna, halibut, salmon, trout, snapper, mackarel, haddock, cod, crab, lobster, octopus, clams, shrimp, oysters, scallops), pumpkin seeds, chia seeds, sesame seeds, sunflower seeds, white beans, lentils, eggs

UNREFINED FATS + EFAs
from avocados, coconut products, olive oil, olives, whole eggs, ghee, poultry skin, beef fat, fish (esp salmon, sardines, shrimp + cod), flaxseeds, chia seeds, naturally cured/smoked bacon, raw nuts + seeds, lard, hummus/tahini

 

YOU'RE CRAVING:  CHOCOLATE

chocolate muffins 2.jpg

Regular consumption of clean versions (no extra chemicals, fillers, sweeteners, etc) of the following nutrient-dense foods will reduce nutritionally based cravings for chocolate:

MAGNESIUM
from spinach, swiss chard, beet greens, pumpkin seeds, summer squash, turnip greens, sesame seeds, black beans, quinoa, cashews, sunflower seeds, navy beans

UNREFINED FATS + EFAs
from avocados, coconut products, olive oil, olives, whole eggs, ghee, poultry skin, beef fat, fish (esp salmon, sardines, shrimp + cod), flaxseeds, chia seeds, naturally cured/smoked bacon, raw nuts + seeds, lard, hummus/tahini

 

YOU'RE CRAVING:  POP, SODA or FIZZY DRINKS

Regular consumption of clean versions (no extra chemicals, fillers, sweeteners, etc) of the following nutrient-dense foods will reduce nutritionally based cravings for soda, pop + carbonated drinks:

CALCIUM
from collard greens, spinach, turnip greens, mustard greens, beet greens, bok choy, swiss chard, kale, cinnamon, sesame seeds, sardines, cabbage, broccoli, brussel sprouts, green beans, summer squash, parsley, fennel, asparagus, celery, cumin, basil, garlic, oregano, leeks, cloves, black pepper

HYDRATION
from fresh fruits + veggies, plain water

 

YOU'RE CRAVING:  SALTY FOOD

Regular consumption of clean versions (no extra chemicals, fillers, sweeteners, etc) of the following nutrient-dense foods will reduce nutritionally based cravings for salty foods:

SODIUM (CHLORIDE)
from unrefined sea salt, wild-caught canned fish + shellfish, bone broth, naturally cured/smoked bacon, homemade soups/stocks, naturally cured/smoked meats, beef, eggs, artichokes, celery, seaweed, beets, carrots, spinach, swiss chard, asparagus, red cabbage, coconut, okra, lentils, pickles, salsa

POTASSIUM
from beet greens, swiss chard, spinach, bok choy, beets, brussel sprouts, broccoli, cantaloupe, tomatoes, asparagus, cabbage, carrots, fennel, summer squash, crimini mushrooms, kale, turnip greens, celery, romaine lettuce, bell peppers, lima beans, sweet potato, potatoes, lentils, avocado, (apple cider) vinegar

 

YOU'RE CRAVING:  CHEWING ICE

Regular consumption of clean versions (no extra chemicals, fillers, sweeteners, etc) of the following nutrient-dense foods will reduce nutritionally based cravings for ice:

IRON
from red meat, liver, fish, poultry, seaweed, greens, spinach, swiss chard, cumin, parsley, tumeric, beet greens, collard greens, bok choy, asparagus, mustard greens, turnip greens, leeks, chili peppers, romaine lettuce 

NOTE!  it's important to understand that the body needs 2 types of iron -- heme (found in animal sources) and non-heme (found in plant sources), esp for proper function of the nervous, immune + hormone systems.
Cooking in cast iron pans is thought to be a great way to increase bioavailability (i.e., your absorption potential) of non-heme iron.

MAGNESIUM
from spinach, swiss chard, beet greens, pumpkin seeds, summer squash, turnip greens, sesame seeds, black beans, quinoa, cashews, sunflower seeds, navy beans

PROTEIN
from wild-caught fish + shellfish (tuna, halibut, salmon, clams, shrimp, scallops, sardines), chicken, turkey, beef, lamb, spinach, asparagus, beet greens, mustard greens, swiss chard, bok choy, lentils, dried peas, beans

HYDRATION
from fresh fruits + veggies, plain water

 

YOU'RE CRAVING:  SOUR OR ACIDIC FOODS

Regular consumption of clean versions (no extra chemicals, fillers, sweeteners, etc) of the following nutrient-dense foods will reduce nutritionally based cravings for sour or acidic foods:

POTASSIUM
from beet greens, swiss chard, spinach, bok choy, beets, brussel sprouts, broccoli, cantaloupe, tomatoes, asparagus, cabbage, carrots, fennel, summer squash, crimini mushrooms, kale, turnip greens, celery, romaine lettuce, bell peppers, lima beans, sweet potato, potatoes, lentils, avocado, (apple cider) vinegar 

VITAMIN C
from lemons, limes, tomatoes, beets, bell peppers, broccoli, brussel sprouts, cabbage, bok choy, grapefruit, cauliflower, kale, oranges, parsley, turnip greens, beet greens, swiss chard, raspberries, asparagus, sea vegetables, fennel, thyme, sweet potatoes, winter squash, peas, blueberries, cranberries, watermelon, green beans, summer squash, garlic, basil, dill, carrots, romaine lettuce, (apple cider) vinegar

MAGNESIUM
from spinach, swiss chard, beet greens, pumpkin seeds, summer squash, turnip greens, sesame seeds, black beans, quinoa, cashews, sunflower seeds, navy beans