Did you know that Craving Change is Canada’s #1 CBT program for problematic eating?

No more guessing why you can’t make the changes, or they won’t seem to stick! Discover why! 

    • You’d rather eat the carrot cake than the carrot
    • You go to buy milk and leave with $80 worth of groceries
    • Chocolate and fast foods are your ‘go-to’ solutions when you feel stressed
    • You crave certain foods at certain times and engage in emotional eating
    • You keep eating when you know you’ve had enough
    • You know what to eat, but have trouble making healthy choices
    • You’ve made positive changes to your eating but then gone back to less healthy habits 

Effect of Carbohydrates on Your Health

Carbs come in three different shapes and sizes: 

    • Sugars (found in juices, dairy, sodas, desserts, etc.) are the smallest and are the main type of “fuel” used by your body for energy
    • Starches (found in potatoes, grains, legumes, etc.) are broken down into sugars which then go on to be used for energy
    • Fibre (found in legumes, vegetables, whole grains, nuts, etc.) provides bulk that helps us feel full and feeds our friendly gut microbes

Different types of carbs have slightly different effects on your body. For example, sugars are, not surprisingly, the least healthy form of carbs. When you ingest sugars they’re absorbed quickly and can cause a “spike” in your blood sugar level. When your body lowers your blood sugar levels a short time later, you may become hungry again and your mood is impaired; feeling “Hangry,” anyone?  (So hungry that you’re angry.)  Sugar also tends to be found in highly processed and less nutritious foods. People who tend to each more sugars have a higher risk of developing diabetes, heart disease, obesity, and dental cavities.

If you eat carbs as starches it takes a bit more time for them to be broken down into sugars so their effect on your blood sugar level is slower and lasts longer. This is a better option.

Fibres, on the other hand, aren’t digested by us, but rather help us feel full and contribute to a healthy gut by feeding our friendly gut bacteria. People who eat a lot of fibre tend to have a lower risk of heart disease, stroke, and digestive issues.

Do You Want to Improve What, When, or How Much You Eat?

Then the Craving Change® program is for you! It’s Canada’s #1 cognitive-behavioural program for people who struggle with their eating habits. The practical, skill-based approach emotional eating therapy will help you:

    • Understand why you eat the way you do.
    • Learn how your eating decisions are influenced by your surroundings, your body and what you learned while growing up.
    • Become more aware of your problematic eating triggers.
    • Tune into your thoughts and emotions that steer you off track.
    • Use 16 ‘change and maintain’ strategies and resources to change your eating for good.
    • Have a healthier relationship with food!

All you need is your mind! That’s because it’s our thinking habits that guide our eating habits.

Cognitive means thinking, or thoughts, which are related to behaviours and emotions. These three factors interact with each other when we are making decisions about what to eat, how to eat and when to stop eating. Many choices people make are automatic, but when people become aware of how they are thinking or feeling, then they can direct their choices differently. Our thoughts and feeling influence how we eat however we are rarely aware of these factors. It’s really hard to change how we feel about something but often times we can change how we think about something, or what we do. When we work with our thoughts and behaviours, we can have a great impact on our emotions and future behaviour. You do not need a therapist to use this approach but you could discuss what you are thinking with a close friend. By using this approach you will be “thinking about your thinking.” This could be the difference between eating a carrot or carrot cake.

Tips to Help You Change Your Eating Habits

Use this free app to journal your food and mood; your dietitian can give you personalized targets with an individualized nutrition prescription including micronutrients. 

    • You may need to get clear on why you are doing this before you jump into the deep waters of CBT.
    • Develop your motivation and commitment to your goals, and then dedicate a few weeks to employing this approach.

You may need to preplan for difficult situations and triggers that you anticipate to overcome challenging eating times. We cover more of the strategies in the Craving Change discussions and support group. If you have a slip in your eating this is an opportunity to look at your patterns and make a plan to change your eating habits. 

In time you will be rewarded with a body that you can enjoy your life, wear the clothes you want to wear and do the things you want to do.

Frequently Asked Questions 

How long is the program?

The program is 4 weeks long. 

What will I learn in the program?

The first goal of the Craving Change program is to help you understand ‘why’ you eat the way you do. This is a very important step for changing your eating. The program helps you discover the situations, thoughts and emotions that affect your food choices. This is called a cognitive-behavioural approach. You will then learn how to deal with your specific eating struggles by changing your thoughts and/or behaviours.

The program has four components:

    • Why It’s Hard to Change understand how our society, your body and your learned behaviours influence your eating habits
    • What Needs Changing?use a variety of tools and techniques to discover your problematic eating triggers
    • How You Can Change – learn 16 strategies with ‘how-to’ instructions for changing your eating triggers and/or response
    • Keep the Change – find out how to deal with slips and maintain positive changes
Is this a weight management program?

No, this program is not specifically designed to provide the what, when and how much advice for weight loss. However, if you are trying to change your eating, the self-awareness techniques and strategies that you will learn in the program will help you. More importantly, these skills may help you stick with positive changes that you make for the long term. 

Is the program right for me?

The program is for adults over the age of 18 years who struggle to make and maintain positive changes with their eating. The group workshops are not recommended for someone who has been diagnosed with an eating disorder such as anorexia or bulimia. Individual counselling with a certified Craving Change clinician is available.  

Craving Change?

We cover strategies in the Craving Change discussions and support group to overcome your cravings and problematic eating. Once you have a personalized strategy that tackles your problematic eating, you can overcome your eating challenges.

Note sure if Craving Change can help you? Book your FREE 15-minute discovery call to learn more about how the CBT approach can help you overcome your most problematic eating. 

Rachel McBryan is a Registered Dietitian and licenced Craving Change TM facilitator. Craving change TM: A How to Guide for Helping People Who Struggle with Their Eating created by Wendy Shah, R.D. and Colleen Cannon, Ph.D., R.Psych.   Purchase for $19.95.

How Craving Change Has Helped Others

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