Read more about the article Understanding the Science of Cravings and How to Make Lifestyle Changes to Outsmart Them

Understanding the Science of Cravings and How to Make Lifestyle Changes to Outsmart Them

Cravings Aren’t the Enemy—But Understanding Them Is Your Superpower Cravings can feel like they hit out of nowhere—but they’re not random, and they’re not a sign of weakness. In this blog post, we unpack the real science behind why you crave what you crave and what you can do about it. You’ll learn: How your brain, hormones, sleep, and even your gut bacteria drive food cravings Why traditional diets fail—and what works instead Practical tools like habit stacking, SMART goals, and mindful eating to create lasting change How regular movement can curb cravings and support better food choices When to seek support from professionals (and how CHEAR can help) This isn’t about restriction—it’s about empowerment. By the end of this read, you’ll have a clear, science-backed path to outsmarting cravings and building habits that support long-term health without guilt or deprivation. Ready to feel more in control of your choices? Let’s dive in. Ever found yourself reaching for snacks when you’re not even hungry? You’re not alone. Cravings can feel powerful, unpredictable, and frustrating—especially when…

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Read more about the article Ultra-Processed Foods and Kids: When They Become a Trap

Ultra-Processed Foods and Kids: When They Become a Trap

Helping Children with a High Food-Reward Drive In a recent NPR article, CHEAR’s own Dr. Kerri Boutelle shared a simple—but eye-opening—story. She described two children eating ice cream: one stopped halfway through, while the other devoured every bite and even took the rest of the first child's treat. The takeaway? Not all kids react the same way to food—especially ultra-processed foods (UPFs), which are made to be hard to resist. What Is a Food-Reward Drive? Some children are naturally more drawn to tasty foods than others. This is known as a high food-reward drive. These kids tend to eat quickly, struggle to feel full, and crave foods that are salty, sweet, or full of fat—especially the kinds of foods that come in boxes, bags, or drive-thru windows. These foods are designed to keep us coming back for more. Dr. Boutelle puts it simply: “Those kids are going to gain weight in today’s environment—unless parents help protect them from ultra-processed foods.” Why Ultra-Processed Foods Are a Problem Ultra-processed foods make up nearly 70% of the average…

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Read more about the article Meal Timing: Every 3 or 4 Hours? How to Time Your Meals for Better Energy, Focus, and Mood

Meal Timing: Every 3 or 4 Hours? How to Time Your Meals for Better Energy, Focus, and Mood

Struggling with energy dips, mood swings, or brain fog by mid-afternoon? Your eating schedule may be to blame. In this post, we’ll show you how eating every 3–4 hours can: ✅ Keep your blood sugar stable✅ Help you stay focused without that third cup of coffee✅ Prevent overeating and cravings later in the day✅ Support your mood, metabolism, and long-term health Plus, we’ll share practical tips, snack ideas, and signs your body might be overdue for fuel. Whether you’re busy, burnt out, or just curious, this guide will help you feel better—one well-timed bite at a time. Ever hit that dreaded 3 p.m. slump, only to realize you haven’t eaten since breakfast? You’re foggy, irritable, and staring at the clock like it’s moving backward. The time since you last ate can have a big impact on your energy and mood, making that afternoon crash even worse. Whether you skipped lunch because of back-to-back meetings or simply forgot in the chaos of the day, the result is the same: your body and brain are begging for…

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Read more about the article Summer Self Care Tips: Eating for Energy and Wellness

Summer Self Care Tips: Eating for Energy and Wellness

As the days grow longer and the sun shines brighter, summer brings a natural shift in energy, activity, and routine. It’s a season that invites adventure—but also asks us to be intentional about how we care for ourselves. With warmer temperatures and more time spent outdoors, our bodies have different needs, especially when it comes to fueling up and staying well. That’s where summer self-care comes in. And no, it doesn’t mean turning to restrictive food rules or all-or-nothing thinking about your health. Instead, it’s about tuning in to what helps you feel your best—mind, body, and mood—and making choices that energize you in sustainable ways. Taking advantage of the season's natural energy can enhance your well-being, and mindful eating plays a crucial role in this process. At the Center for Healthy Eating and Activity Research (CHEAR), we support real-life wellness—no gimmicks, no extremes. In this post, you’ll find practical and compassionate tips to help you eat for energy, hydration, and overall well-being all summer long. Why Summer Self-Care Matters Self-care isn’t just bubble baths…

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Read more about the article Emotional Eating: Response to Cues Versus Physical Hunger

Emotional Eating: Response to Cues Versus Physical Hunger

Ever find yourself standing in front of the fridge wondering, “Am I actually hungry, or just bored?” You’re not alone—and there’s absolutely nothing unusual about it. Eating isn’t just about fueling our bodies; it’s also tied to how we feel, what’s around us, and even what we smell. A stressful workday, a fun family gathering, or simply walking past your favorite bakery can all trigger the desire to eat—even if your stomach isn’t rumbling. Now, here’s the thing: eating in response to emotional or environmental cues once in a while is totally normal. The problem starts when it becomes the default—when we stop listening to our bodies and start relying on other signals to tell us when, what, or how much to eat. Emotional or environmental cues can trigger physiological responses, including changes in blood pressure, heart rate, and salivation. Over time, this disconnect can lead to overeating, low energy, or feeling out of control around food. Recognizing these cues is essential to make healthier eating choices. At the Center for Healthy Eating and Activity…

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