Page 16 - Guidebook

C R A V I N G S

Cravings are rarely associated with hunger, but are more often linked to HABIT. A change in the
environment is key to breaking a habit. Actually, a simple change in environment is much more effective
than will power itself. The importance is creating the awareness, and then developing an activity to break
the pattern. Doing a pantry clean-up also helps increase compliance, as this contributes to a successful

environment
Cravings can also strike due to low blood sugar. In order to avoid this, it is important to consume protein at
every meal. It is the most effective at stabilizing blood sugar. A drop in energy mid-morning is an indication
of a low protein breakfast.

Skipping meals disrupts the production of satiety hormones, which helps control appetite. The appetite-
stimulating hormone "ghrelin" drastically increases in the evening due to skipping the morning meals. This
results in over consumption of food later in the day. Strategy: meal frequency to prevent overeating! Aim
for 6 small meals a day (all containing first-class proteins) 5

Stress is especially linked to cravings. In fact, whey protein is shown in research to boost natural serotonin
levels to promote better sleep quality, improve morning alertness and decrease anxiety to stress. Find
ways to help you relax & schedule in at least 30 minutes of relaxing time to help de-stress from your day.