Today is the day to kick those cravings!

By Karina Hammer on 22nd May 2019

Karina Hammer, a certified Holistic Wellness Coach, offers her advice on how you can kick your cravings and focus on a healthier eating journey…

Have you ever said to yourself, “Today is the day I am going to start eating healthier!”? I think we have all said this to ourselves at one time or another. So, why don’t we stick with it? One of the problems is that we often think that eating healthier means eliminating foods that we crave, like chocolate chip cookies or the tempting bag of your favorite snack. When I talk with people about their cravings, everyone usually has at least one thing that seems to be standing in their way. Most people, in an attempt to eat healthier, tell themselves “I shouldn’t eat this” or “I am never going to eat that again”. But then suddenly, they find themselves with an intense craving for the very thing they are trying to give up.

Have you ever thought about why this happens? Think of your mind like a magnet. Whatever thoughts come into your mind circulate around and around, and cause you to feel and act a certain way. When you focus on not eating something, you place a lot of attention on what you are not supposed to be doing. Whether it’s a positive or negative thought, either way, you are focused on it. Your thought “I will not eat cookies” rings in your brain as “cookies, cookies, cookies”. So how can you possibly stop eating cookies when all you are thinking about is not eating cookies?

There is a better way to eating healthy, and it’s not about depriving yourself or denying yourself your favorite foods. When you deprive yourself, you wind up feeling dissatisfied which can lead to more cravings, overeating, and feelings of guilt. Let’s throw the guilt out the window! It’s not fun and you don’t need it in your life.

Instead of focusing on what you can’t eat, flip it around and focus on what you can eat. By adding in all of the delicious, nourishing food that you can have – the food that you enjoy and that is healthy for you – suddenly the cravings for the foods that make you sick seem to disappear. Your body will recognize this change and say “THANK YOU!”. Keep adding in nutrient-dense foods, and watch your cravings for processed, sugary foods diminish.

Here are a few examples of nutrient-dense foods that will leave you feeling satisfied:

– Fruits- blueberries, raspberries, blackberries, strawberries, monk fruit, pomegranates

– Vegetables- avocados, kale, brussels sprouts, bok choy, sweet potatoes, daikon

– Fermented foods- kimchi, sauerkraut, kefir, yogurt, tempeh, miso

– Nuts & seeds- macadamia nuts, walnuts, hemp seeds, chia seeds, flax seeds

– Seaweed- wakame, dulse, nori, kombu, kelp

Try this exercise: List all of your favorite foods that are full of nutrients. (a.k.a. “healthy and tasty”). Next, decide on different meals to add these foods in during the week. Then, make a commitment to focus on these nutrient-dense foods for one month. Make sure you are adding them in each day. Post your goal on your refrigerator. If you crave something “unhealthy”, examine your list and decide if something on the list will do instead. If not, sit down and enjoy your treat without the guilt.

As a Holistic Wellness Coach, my goal is to guide and support my clients to take responsibility for their health and well-being. If you need help getting started eating healthier, schedule a complimentary 30-minute health assessment today at

Karina Hammer is a Certified Holistic Wellness Coach, Co-Founder of Nashville Integrative Health, Co-Host of The Magnetic Heart Radio Show, experienced wellness educator and author. Specializing in digestive and vocal health, Karina is committed to helping people find wholeness along their healing journey; utilizing a holistic approach to wellness that includes nutritional, emotional and spiritual modalities to get to the root of their biggest health concerns and bring lasting transformation.

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