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Did you know that we weren’t born with cravings? They were learned. The good news is that they can be unlearned! If you’ve ever had a dog and fed it only kibble it doesn’t beg for food. But when you introduce scraps of bacon or bread they start to whimper around the table. We’re no different! The sweet tooth. Salty tooth. And savory tooth can all be conquered!
Here's 4x Mr. Olympia, Jay Cutler, eating KFC for the first time...ever. He's 50 years old! He's never had it before and has never craved it in his life.
Curbing the cravings is gradual. It will take time. And will require you to be consistent. The good news is that we’re not asking you to giving up fun foods entirely. Just in moderation. There are many good substitutes to help you with the transition.
Satisfy your sweet tooth
Cinnamon apples: Toss a diced apple in cinnamon, then sauté it in a nonstick pan until soft.
Healthy cookies: Mix 1/2 cup rolled oats, overripe banana, and cinnamon. Scoop into cookies and bake at 350 degrees for 18 minutes.
Chocolate pudding: Mix your choice of milk, cocoa powder, protein powder, and high-protein nut butter.
Icy treat: Dip some fruit in low-fat Greek yogurt, then freeze it for at least 1 hour for an icy treat.
Ice cream: A bowl of low-fat Greek yogurt with berries and cinnamon.
Crème brûlée: Split a ripe banana lengthwise, broil for 4 minutes, and watch the natural sugars caramelize.
Sweet tea: 0-calorie truity herbal tea.
Dark Chocolate
Fruits
Savory snacks
Try carrot sticks and hummus.
Slice a whole-grain pita into triangles, season with sea salt and spices, then broil until crisp.
Mix kale with a little bit of olive oil and broil on medium-high for 8 minutes.
Add your favorite seasoning to chickpeas and roast them.
whole-grain corn chips with salsa.
Air-popped popcorn with your favorite seasonings.
crunch on a dill pickle
Treats with benefits
A small bowl of berries instead.
Have some low-fat chocolate pudding.
Add fresh-squeezed lemon or lime and berries to your bubbly water.
Line up some date halves, spread nut butter over them, then mindfully drizzle melted chocolate on top. (freeze them)
frozen mango instead.
Dip strawberries in dark chocolate, then stick them in the treezer.
Enjoy a small bowl of frozen grapes instead.
Infuse water with fresh fruit like berries, watermelon, or lemon and lime.
Savory flavors
Top a Portobello mushroom cap with tomato sauce and low-fat cheese, then broil.
Toss cauliflower in buffalo sauce and bake at 400 degrees for 38 minutes.
wrap veggies and cheese in a slice of your favorite deli meat.
Swap rice with cauliflower rice (cauliflower florets pulsed in a blender).
Slice up some sweet potato fries, toss with some olive oil and air dry at 400 degrees
Let's summarize: Cravings aren't inherent traits but learned behaviors that can be unlearned, much like the habits of our canine companions. Just as dogs develop cravings when introduced to certain foods beyond their regular kibble, humans also cultivate preferences for sweet, salty, and savory flavors through exposure. However, these cravings can be conquered. To satisfy a sweet tooth, options like cinnamon apples, healthy cookies, chocolate pudding, and low-fat Greek yogurt with berries are recommended. Meanwhile, savory cravings can be addressed with snacks such as carrot sticks with hummus, whole-grain pita chips, or seasoned chickpeas. Treats with health benefits, such as berries, low-fat chocolate pudding, and fruit-infused water, provide alternatives to indulgent cravings. Finally, incorporating savory flavors into meals can be achieved through dishes like Portobello mushroom caps with tomato sauce and low-fat cheese, buffalo cauliflower bites, or swapping rice for cauliflower rice. By embracing these alternatives, individuals can navigate cravings more healthfully and mindfully.
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