Food cravings and emotions

Did you know you can match food cravings to specific emotions?
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\nIn my work as a weight-loss counselor, I've learned you can separate non-hungry eating into two distinct types-head hunger and heart hunger. While these categories don't always fit, most of the time they'll give you a good idea of what emotional need you're having when food cravings hit.
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\n"Head hunger" makes you look for foods that are chewy, crunchy, or thick-textured. Examples include candy bars, chips, or pizza. Head hunger foods are usually correlated with pressure emotions such as anger, stress, frustration, irritation, bitterness, resentment.
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\nWith "heart hunger," you're more likely to want food that's soft, creamy or sweet. Typical choices might be ice cream, pastries, pasta, or desserts. Heart-hunger foods are correlated with empty emotions such as boredom, loneliness, depression, fear or anxiety, discouragement or disappointment.
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\nWhenever you get a food craving, notice which category of food you're wanting. If it's a chewy or crunchy food, ask yourself, 'What do I want to chew on in life right now?' Perhaps it's your boss, or your kids, or the report you have due in an hour.
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\nThen ask yourself, "Will eating change this person or situation?" Of course, the answer is NO. Your boss will still be mean and your kids will still misbehave. So decide what you can do instead of eating. Maybe you just need to take a walk or do some deep breathing or some other kind of diversion.
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\nWhen you realize you're seeking smooth, creamy foods or sweets, ask yourself, "What's empty or missing right now? What am I wishing for?" Once you identify your empty emotional need or desire, try to fill that need in a healthy way such as by taking a bath, listening to music or calling a friend.
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\nThis simple food correlation gives you an instant way to recognize which emotional needs are driving you toward non-hungry eating. Using that knowledge, you can look for ways to address your real needs instead of reaching for food as a solution.
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\nAbout the author
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\nLinda Spangle, RN, MA, is a weight-loss coach specializing in emotional eating, and the author of 100 Days of Weight Loss, a book of daily lessons that helps people stay committed to their diet and exercise plans. Her website is www.weightlossjoy.com.
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