Here are some fast and easy tips to help curb cravings for sugar, sweets and eat healthy, nutrient dense foods instead.
Instead of reaching for a candy bar or junk food try these and you’ll not only reduce your cravings you’ll be fueling your body with more satiating foods that it can use for better energy and focus.
- First and foremost, try and stick to a routine meal schedule and don’t skip meals. Skipping meals increases your odds of reaching for something fast and unhealthy!
- The more green foods you eat; think leafy greens, parsley, cucumber, cruciferous veggies like kale, swiss chard spinach, broccoli etc, the less you’ll crave sweet foods.
- Starting your day with a high quality (gf, sf, df) protein shake with spirulina or other green foods will help you ward off sweet cravings all day. Plus eating protein for breakfast is a MUST for improved sugar regulation; energy, improved mood and better concentration.
- Try switching from processed and unhealthy sweets to more natural plant based sweet foods. Healthier sweet foods include dried fruits such as cherries, cranberries, apple slices, and raisins. You can add these to salads or rice pilafs. Snack on your own trial mix by combining nuts, seeds, and a few dried fruits. You’ll satisfy your carbs. and sweet cravings with real food that’s healthier. Try making your own granola bars but be sure to keep the sweeteners to a minimum.
- Load up on flax seeds; hemp seeds and other fiber rich ingredients to help curb hunger by adding these to salads, yogurt and smoothies.
- Add grated or chopped fresh figs (high in minerals) to green salads. Increase fiber and vitamins with raw carrots or raw beets. These also add sweetness and crunch. Cut up a sweet apple and add that to salads for extra sweetness and fiber. Other fruits such as blueberries also work well in salads.
- Use some raw honey as a sweetener with your nut butter – just stick to GF breads or try this grain free muffin recipe*. Another natural sweetener is brown rice syrup. It’s less sweet than honey too.
- Increase your intake of essential fatty acids from flax seeds & oil. Use pumpkin seeds, sunflower seeds almonds & walnut in salads, pilafs and to snack on. Avocados are another great source of healthy fats. Use flax seed oil on your salads and consider adding a good Omega 3 fatty acid supplement to your daily routine. Chia seeds; or hemp seeds are another great way to get more EFA’s. Add to smoothies, salads or baked goods. If those avocados don’t sound appealing by themselves, remember you can always add them to your smoothie!
- Try a quinoa or rice salad for lunch to break up the routine of lettuce or enjoy as a main or side dish for your dinner entree.
- Increase your protein intake to help cut down cravings for carbs by adding some cooked fish or chicken to salads or for a non-meat option try adding nuts or seeds.
- Don’t forget about soups! These are filling and satisfy big time. They are easy to eat too when you’re busy at your desk at work or make a fast and healthy dinner.
- Add beans for fiber to salads, and soups.
- Make your own hummus (try my Tuscan White Bean Hummus recipe below) and nosh on that with cut up veggie
A final note on cravings
Cravings frequently signal a need for specific nutrients. This is often the case with folks who crave chocolate. This can be a sign of magnesium deficiency. Constant hunger could mean you are low in zinc. Craving salty foods could be an indication you have a mineral imbalance or a thyroid issue.
Don’t think you can just run out and have your regular MD check for these with a CBC blood panel. Serum blood testing is NOT very reliable for measuring vitamin and mineral levels; plus most only offer testing for a few nutrients. The good news is that specialized testing I use with my clients can now pinpoint these deficiencies. This test is affordable and measures your nutrient status over the past four to five months. It provides repletion recommendations through food and supplementation. I find this test to be invaluable helping me uncover nutrient problems with my clients.
Finally, uncontrollable cravings for sweets and carbohydrates is frequently a sign of Candida/Yeast overgrowth. Many testing options are available to uncover yeast overgrowth and I offer a specialized program to help eradicate yeast and re-balance GUT flora.
Remember the more green foods you consume the more you’ll stop craving sweets!
One Minute Muffin (1 serving)
Gluten-Free, Low-Carb, Sugar-Free, Bread Alternative
1/4 c. Almond Flour
2 Tbsp. Flaxseed Meal
Pinch Celtic Sea Salt
1/2 tsp. Aluminum-Free, Gluten-Free Baking powder
1/2 Tbsp. Organic Unsalted Butter
1 Large Organic Egg
Melt butter in a 4 1/2 inch ramekin.
Whisk egg and then slowly drizzle in the melted butter.
To the egg and butter add almond flour, flaxseed meal and salt. Mix well with a spoon.
Sprinkle with baking powder and mix one more time.
Spoon into ramekin and microwave for one minute. Note: I do not believe microwaving is healthy so I made mine in the oven by placing the ramekin in a water bath and baking at 375° for 28-30 minutes. I doubled the recipe and made mine two at a time.
Remove from oven with dish towel and invert on a cooling rack.
Split in half and toast! Slather with butter or make a sandwich or a burger, whatever the heck you want! Reprinted from Vanessa Romero www.healthylivinghowto.com
Tuscan White Bean Spread (about 16 servings)
If you like traditional hummus made with chick peas you will love this version made with cannellini beans and raw cashews.
1 – 12 oz. can of cannellini beans (white kidney beans) drained and rinsed
2 -3 cloves finely minced garlic
1 Tbsp. fresh lemon juice
¼ cup raw cashews
¼ tsp. dried or fresh thyme
1 tsp. fresh flat leaf Italian parsley – coarsely chopped
2 Tbsp. of good quality extra virgin olive oil
¼ tsp. Celtic sea salt or Himalayan salt
In a food processor or blender combine cashews, garlic and pulse until you have a thick paste. Add beans, lemon juice, thyme, salt & pepper and pulse as you drizzle in olive oil until well blended and it is the consistency you like. Taste and adjust seasonings to your preference. Remove from food processor and stir in the chopped parsley. Serve with raw veggies, crackers etc… as a dip.
Get your Free Health Resource Guide and learn more at: http://nourishholisticnutrition.com
For more fun tips and cutting edge nutrition news you won’t hear from your doctor follow me on FaceBook http://www.facebook.com/NourishHolisticNutrition