Today I’m going to tell you about 2 simple tricks that can help you battle cravings.

Here’s what I mean when I talk about cravings – it’s when you’re not really HUNGRY, but you’re still in the mood to eat something. And usually, it’s a specific type of food.

For example, most of us don’t crave broccoli … but we do crave cookies or chips.

I’ve got some tips to help you deal with those cravings when they strike!

This matters, because if you want to lose weight and improve your health — what you eat plays a critical role!

My clients tell me they get discouraged if they have cravings – like it’s a sign of weakness or something.

It’s NOT a weakness at all! Cravings are completely normal.

Our bodies can crave some foods because they are “hyper-palatable” – basically, they hit all the buttons when it comes to making our taste buds happy.

Or we can crave certain foods because of associations we have with them – like if you grew up in a home that had pizza night every Friday, you might associate pizza with fun, comfort, and family.

But the downside is, the foods we crave are usually packed with calories and have very little nutritional payoff.

It’s how you HANDLE your cravings that make all the difference. And when you learn how to handle the cravings, they can actually start to feel a lot less intense!

That’s good news, right?

That’s where my 2 TIPS come in!

They’re all about BEING PREPARED before the cravings hit.

Tip 1 – Find yourself a solid diversion. That means knowing ahead of time what you’ll do if you feel a craving kick in.

Feel a mid-afternoon cookie craving coming on? Go for a walk!

Craving chips while you’re watching TV at night? Turn off the TV and go to bed. Read a good book until you get drowsy.

The idea is to find SOMETHING that is going to engage your hands and your brain to help short-circuit the craving.

Tip 2 – Keep healthier options on hand!

This one seems like a basic no-brainer – but it’s important – and it’s basic because let’s face it … it WORKS!

Make sure you have healthy snacks in your home.

Here are a couple of ideas.

Keep some berries in the freezer, or maybe some crunchy pork rinds or sugar-free jerky in the pantry.

And if you’re headed out on a road trip or going to the movies, bring a healthier snack like raw almonds and dark chocolate so you’re not tempted by convenience store foods or the concession stand!

Having a plan for your snacks will keep you fueled and less apt to have strong cravings.

If you’re looking for more ideas on how to beat cravings and get sugar out of your life, shoot me an email at debbie@realfoodnutrition.ca and let’s talk.


🥗This hearty full-meal salad is a delicious quick dinner or grab-and-go lunch!

🍚You can easily turn this into a vegan salad by replacing the tuna with 1 cup of cooked quinoa, barley, farro, or rice.

Italian Tuna Salad

(serves 2)

For the dressing:

  • Juice of 1 lemon
  • 1 tbsp balsamic vinegar
  • 1 tsp Dijon mustard
  • 1 tsp honey
  • ¼ cup (120 ml) extra virgin olive oil
  • Salt and pepper, to taste

For the salad:

  • 5 big handfuls of your fave green (spinach, spring mix, etc.), washed & rinsed
  • 1 cup (260 grams) canned white beans, rinsed & drained
  • 10 grape tomatoes, washed and halved
  • 6 oz (170 grams) tuna, canned
  • 4 oz (115 grams) feta cheese, crumbled
  • 1 avocado, sliced

Make the dressing: Place the first four ingredients in a small glass bowl and whisk until well combined. Slowly drizzle the olive oil into the mixture while whisking. Add the salt and pepper and taste. Adjust the seasonings.

Make the salad: Place the greens in a salad bowl and top with the ingredients, tossing lightly to combine. Add desired amount of dressing and serve.

😋So good!

Love Carbs A Little Too Much?


Hi!  I’m Debbie, a nutritionist who lost 80 pounds and went from a size 22 to a size 12. 


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