3 Ways to Handle Food Cravings

Posted on June 19

Cravings are not a sign of weakness. However, how you handle food cravings can be either helpful or harmful.

I have several approaches to deal with food cravings.

1. Build in your treat. I start with my favorite strategy as it’s the most positive and the most fun! What used to be my biggest craving and a taboo food for me is now something I have a few times per week. It’s not a cheat. It’s just a treat. Permitting yourself treats instead of depriving yourself is freeing and generally leads to less emotional eating and binging. Permitting yourself to eat foods that you regard as unhealthful or “bad,” requires a healthy mindset. One of my favorite examples of learning to treat instead of cheat or binge comes from a client. She frequently lunched on two cheeseburgers and chili cheese fries. She stayed clear of that lunch spot for a long time while learning to eat more healthfully and working to lose weight. She once again started to feel a weakness for this food . We talked about what she really wanted from this place. She concluded that she simply craved a cheeseburger. We finished our session with a plan. Later in the week, she’d pick up a single cheeseburger — but no fries. She picked up the cheeseburger and drove home to eat it with her otherwise health-boosting meal. The result? A satisfying lunch! No guilt, no bingeing and no negative self-talk. She was empowered by allowing herself a treat. Once you build in treats, foods that were once taboo, lose their power over you!

2. Surf the crave wave. Mindfulness experts teach us to explore and fully experience the urge to engage in undesired behavior. I’ve heard it called surfing the urge. If you want to diminish the power of a craving or another type of urge, try simply observing it without judgment. The “without judgment” part is key here. Don’t give yourself a hard time about this. Most likely the craving builds, peaks and drops off similar to an ocean’s wave. Next time you have a craving that you don’t want to give in to, take a few minutes to surf the crave wave. Sit quietly and watch it without battling it. What do you feel both physically and mentally? Be specific. Don’t argue with your craving, don’t try to beat it..... just observe it. Chances are good that it will eventually wash away. Be patient with yourself. This is likely to feel awkward the first time you try it. It will take practice, but you’ll get there.

3. Trade up. Pick something else that will satisfy you. Craving a candy bar? Try a dark chocolate Kind bar. Craving ice cream? How about vanilla Greek yogurt with berries. Here’s the clincher, if these things don’t satisfy, forget it. I sure don’t want you eating something you don’t like only to keep on craving what you’ve always wanted. This is a sign that you really need to start learning to build in treats.


Posted on June 18









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Are you restricting calories too low for weight loss?

Posted on June 14

Resting metabolic rate (RMR) is a measure of the calories we burn at rest. RMR accounts for 50%–75% of daily caloric expenditure. Maintaining the body’s vital functions, such as heart rate, breathing and brain function, demands quite a lot of energy.

An average adult can have an RMR between 1300 and 1650 calories per day. Then you add ADLs (activities of daily living), TEF (thermogenic effect of food) and exercise.....

If you eat too low calorie, your body may resist weight loss because it does not trust you to let go of fat due a perception of starvation from too little calories.

If you eat whole food, well balanced and exercise routinely and still can't lose weight.... consider your too low calorie intake as the first barrier to weight loss.

Friday Funny....

Posted on June 14


Posted on June 11

Friday Funny....

Posted on June 07

Cauliflower No-Crust Quiche

Posted on June 07

Quiche can be loaded with extra calories from eggs, milk and cheese, not to mention the crust. But this quiche does away with the crust while maintaining the flavor.


2 teaspoons olive oil
½ cup chopped onions
5 large eggs
½ cup low-fat milk or any non-dairy milk
½ teaspoon salt
1½ cups chopped cauliflower
½ cup shredded low-fat cheddar cheese
1 teaspoon paprika


Preheat oven to 375°F. Lightly oil an 8-by-8-inch casserole dish or 9-inch pie pan. Spread onions evenly in the dish and place in the oven while you prepare the other ingredients.
In a small bowl, beat eggs, salt and milk with a whisk.
Remove dish from oven with mitts and spread cauliflower and cheese evenly. Pour egg mixture over cauliflower, onions and cheese. Sprinkle with paprika.
Bake for 30 minutes, until cauliflower is cooked and casserole is golden brown.

Nutrition Information

Serving size: 1 slice
Serves 4

Calories: 203; Total Fat: 14g; Sodium: 492mg; Total Carbohydrate: 7g; Dietary Fiber: 1g; Protein: 13g

Cauliflower No-Crust Quiche

Orange & Ginger Glazed Salmon

Posted on June 05


1 lb salmon
1/2 teaspoon salt

For the Glaze:

1/2 cup orange juice
1 teaspoon garlic minced
1 tablespoon honey
2 teaspoons fresh ginger minced


Preheat oven to 400F
Line sheet pan with tin foil and set aside
Place salmon on sheet pan skin side down, sprinkle with salt and set aside.
In a small pan add ingredients for glaze and cook over medium-high heat until it has reduced by half.
Once the oven is heated and sauce is done pour 1/2 of the glaze over the salmon.
Place in oven and let cook for 12-15 minutes. When almost done pour/brush a little more of the sauce over the salmon. Save the remaining for service.
Let cook another 3-5 minutes until fork tender.
Serve and spoon additional sauce as needed.

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All-Purpose Thai Peanut Sauce

Posted on June 03

This delicious, easy and healthy all-purpose Thai peanut sauce is the only recipe you’ll need! It’s perfect for dipping springs rolls, dressing salads and drizzling on noodles! Make it as spicy or mild as you like.


1/3 cup natural peanut butter
1 tbsp low sodium soy sauce (or tamari for gluten-free)
2 tsp fresh grated ginger or ginger paste
1 clove garlic
2 tsp sesame oil
2 tbsp lime juice or rice vinegar
1/2 tsp honey (or agave nectar for vegan)


Blend all ingredients in a food processor or blender until smooth, adding water as needed to reach the desired consistency.
Store in an airtight container in the refrigerator up to a week.



Posted on June 03

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