This week we’re taking a deep dive into CRAVINGS.

There’s a definite time of day they seem to strike the most …

At night!

In my latest ebook, Crush Your Cravings, I talk about a lot of physical, emotional, and lifestyle causes of cravings. (If you want a free copy, you can download it HERE)

There are some actual biological causes of cravings – and that includes at nighttime!

They can happen even if you’re doing everything “right.”

By that I mean, you’re not skipping meals, you eat a balanced diet with plenty of fiber and protein, you fuel your workouts, you’re sleeping well, you drink enough water during the day, and you’re not stressed.

That’s because your body’s internal clock is wired to make you feel hungry at night. This might have been for survival reasons for our ancestors, but it’s definitely not something we need now!

That internal hunger “alarm clock” can make it too easy to pick up a nighttime snacking habit.

And that’s especially true if you’re coming off a period of time where maybe you’ve been a little extra stressed, or haven’t been getting enough sleep, or … you get the idea.

You might notice cravings kick in as soon as you start to wind down for the night – just out of habit.

The fix: give your nighttime routine a general overhaul, at least for a while, to break free from your cravings cycle.

That means doing something DIFFERENT!

If you usually munch on snacks while watching TV …  instead try reading, going for a walk, or tackle a new hobby.

Or maybe do some gentle stretching (always a winner in my book!).

You just need to shake up your routine to help shift out of your old habits and patterns.

You might just be surprised at how much better you sleep! And you might be inspired to try new things and uncover new interests.

Give this a try for a few nights and see how it works for you!

With the Real Food Formula, I focus on simple, sustainable changes that can add up to big results. So, if you’re ready to lose weight without taking “magic pills”, drinking your meals, or relying on willpower all of the time (newsflash: that doesn’t work) then I’d love to support you.

Click here to schedule a Weight Loss Breakthrough Call.

Keto Brownie in a Mug

From https://tasty.co/article/jesseszewczyk/low-carb-keto-dessert-recipes



  • Almond Flour– I used blanched almond flour, but you can also use almond meal.
  • Keto Sugar Substitute– Either erythritol or monk fruit can be used. You can also use a sugar free baking blend, like Splenda.
  • Cocoa Powder– Unsweetened and good quality. If your cocoa powder has clumps, be sure to sift it first.
  • Baking Powder– Leavens out the mug brownie and gives it some rise!
  • Almond Butter– Drippy and smooth almond butter gives the mug brownie a buttery and moist texture. You can use any smooth nut or seed butter.
  • Milk of choice– Any milk works, I used unsweetened almond milk
  • Chocolate Chips of choice– Optional, but highly recommended!



In a small mixing bowl, add your dry ingredients and mix well. Then, you’ll want to whisk together your almond butter with the milk, until combined. Next, you’ll combine the dry and wet ingredients together, and mix until combined. If using chocolate chips, fold them through with a spoon. Finally, microwave the mug cake for 60-90 seconds, until the brownie is just done. Allow the brownie to cool for a minute, before enjoying it!

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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