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1 Cravings CRUSHER cheat sheet KAELIN TUELL IFBB PRO

CRAVINGS CHEAT SHEET ABOUT CRAVINGS: WHEN YOU ARE HAVING CRAVINGS, WHICH WE ALL DO - YOU'RE NOT ALONE IN THIS BATTLE, IT ACTUALLY MEANS THAT YOU BODY IS DEFICIENT IN NUTRIENTS.

2 CRAVINGS CHEAT SHEET ABOUT CRAVINGS: WHEN YOU ARE HAVING CRAVINGS, WHICH WE ALL DO - YOU'RE NOT ALONE IN THIS BATTLE, IT ACTUALLY MEANS THAT YOU BODY IS DEFICIENT IN NUTRIENTS. DEPENDING ON WHAT YOU'RE CRAVING WE CAN DIAGNOSE WHICH NUTRIENTS YOUR BODY IS MISSING. HOW TO COMBAT THEM: USE THE 5 CRAVING CRUSHING TIPS LISTED THAT WILL HELP FIGHT OFF YOUR URGE TO GIVE IN TO YOUR TEMPTING CRAVINGS. USE THE CHEAT SHEET TO SEE WHAT NUTRIENTS YOU ARE MISSING & EAT OFF OF THE OPTIONS LISTED TO FEED YOUR BODY THE NUTRIENTS IT IS BEGGING FOR AND SUBDUE YOUR CRAVINGS FOR GOOD.

CRAVING CRUSHER #1 CARDIO Just last year, a study from the University of Wyoming made a fascinating discovery: Cardio exercise squashes an enormous appetite.

3 CRAVING CRUSHER #1 CARDIO Just last year, a study from the University of Wyoming made a fascinating discovery: Cardio exercise squashes an enormous appetite. A group of women engaged in active exercise, and after the workout, they were given the opportunity to feast at an enormous buffet. On alternate days, they were told to sit quietly for an hour before being welcomed to the buffet. You would think that the exercise days would be the hungry days, right? After all, an intense workout 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 of the hormone ghrelin. A ghrelin spike tells the human body to eat a lot. But the ghrelin release also causes a cascade of other hormones, including the ones that control satiety. The resulting hormone cocktail tells the body to eat less, not more. The post-workout women had naturally lowered their appetite and were less likely to overeat. The conclusions were straightforward: Exercise causes a complex hormonal interaction that keeps you from overeating. Yet another great reason to get moving.

CRAVING CRUSHER #2 WATER Always keep a water bottle with you to drink and fill up over the days time. When you begin to have cravings, drink 16 oz of water immediately.

4 CRAVING CRUSHER #2 WATER Always keep a water bottle with you to drink and fill up over the days time. When you begin to have cravings, drink 16 oz of water immediately. Drinking water signals to the body that you are filling up, and decreases your cravings for food. You are essentially drowning your cravings with water. Your stomach fills full and satisfied after the water and keeps your body hydrated as well!

5 CRAVING CRUSHER #3 EAT MORE. It may seem counterintuitive to snack your way to weight loss, but there s a solid logic behind this trick. The most common times for cravings are midmorning, mid-afternoon, and late night. Rather than view these cravings as negative forces, respond to them by eating. Your body is secreting more ghrelin, telling you EAT! Here s the key, though. Don t just eat anything. Here s the short list of top-notch snacking solutions: Nuts: A handful nuts will give your body a dose of oleic acid, a healthy form of fat 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 medley of 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 a ravenous appetite. Researchers at the Metabolic Research Center of Scripps Clinic found data that grapefruit helps weight loss, perhaps by reducing insulin levels.

CRAVING CRUSHER #4 CHEW GUM At the University of Rhode Island, researchers did a study involving chewing gum. In this study, subjects were told to chew gum for at least an hour in the morning.

6 CRAVING CRUSHER #4 CHEW GUM At the University of Rhode Island, researchers did a study involving chewing gum. In this study, subjects were told to chew gum for at least an hour in the morning. Those who did ate less at lunchtime an average of 67 calories less! The chewing motion has neurological effects, signaling the brain that you are eating, even if you re not taking in calories. The brain tells the ghrelin to back off, and your appetite retreats. If you can t grab a grapefruit during your morning break, reach for a stick of gum instead.

CRAVING CRUSHER #5 BRUSH YOUR TEETH Yeah. I know it sounds crazy, but it actually works and I use this cravings trick all the time. When you start to get cravings - brush your teeth!

7 CRAVING CRUSHER #5 BRUSH YOUR TEETH Yeah. I know it sounds crazy, but it actually works and I use this cravings trick all the time. When you start to get cravings - brush your teeth! Brushing your teeth washes away the feeling of cravings and gives you a clean pallette. The freshness that it leaves in your mouth keeps you from wanting sweets and treats because EVERYTHING tastes bad after brushing your teeth. Peppermint is also known to reduce cravings, so if you want a double wammy - make sure that your toothpaste is peppermint flavor!

8 I'M CRAVING: CHOCOLATE WHAT YOUR BODY IS MISSING: MAGNESIUM EAT 1 SERVING OF ONE OF THE OPTIONS BELOW: RAW NUTS AND SEEDS LEGUMES FRESH FRUITS

9 I'M CRAVING: BREAD WHAT YOUR BODY IS MISSING: NITROGEN EAT 1 SERVING OF ONE OF THE OPTIONS BELOW: LEAN MEAT WHITE FISH ALMONDS BLACK BEANS

10 I'M CRAVING: SODA WHAT YOUR BODY IS MISSING: CALCIUM EAT 1 SERVING OF ONE OF THE OPTIONS BELOW: MUSTARD BROCCOLI LEGUMES KALE

11 I'M CRAVING: SALTY FOOD WHAT YOUR BODY IS MISSING: CHLORIDE EAT 1 SERVING OF ONE OF THE OPTIONS BELOW: FISH LEMON UNREFINED SEA SALT

12 I'M CRAVING: ACID FOODS WHAT YOUR BODY IS MISSING: MAGNESIUM EAT 1 SERVING OF ONE OF THE OPTIONS BELOW: RAW NUTS & SEEDS LEGUMES FRESH FRUIT

13 I'M CRAVING: OILY SNACKS WHAT YOUR BODY IS MISSING: CALCIUM EAT 1 SERVING OF ONE OF THE OPTIONS BELOW: MUSTARD BROCCOLI LEGUMES KALE

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CHEAT SHEET WHEN YOU ARE HAVING CRAVINGS, WHICH WE ALL DO - HELP FIGHT OFF YOUR URGE TO GIVE IN TO YOUR

CHEAT SHEET WHEN YOU ARE HAVING CRAVINGS, WHICH WE ALL DO - HELP FIGHT OFF YOUR URGE TO GIVE IN TO YOUR CRAVINGS CHEAT SHEET ABOUT CRAVINGS: WHEN YOU ARE HAVING CRAVINGS, WHICH WE ALL DO - YOU'RE NOT ALONE IN THIS BATTLE, IT ACTUALLY MEANS THAT YOU BODY IS DEFICIENT IN NUTRIENTS. DEPENDING ON WHAT YOU'RE