HEALTHY SWAPS FOR YOUR TOP CRAVINGS

7 Healthy Swaps for Your Top Cravings

Written By: Dina Garcia RD, LDN

Member

We have all had cravings, right? And they usually aren’t for vegetables. I would be lying if I didn’t admit that “junk food” (I hate that term BTW) just tastes good. Oftentimes, too good! Cravings can be significantly minimized by following my PF3 nutrition guidelines, practicing mindful eating, managing stress, getting adequate sleep, and exercising. But let’s face it, we aren’t perfect and sometimes cravings will hit.

I am a firm believer in intuitive and, mindful eating and completely understand that sometimes substitutions just don’t cut it. Often, if we just allow ourselves to eat the real thing “guilt free” (that’s the key), we feel satisfied and just move on with our day. But sometimes a healthy substitution will work just fine—that’s up to your intuitive side to figure out.

For the times when we do want to eat the real thing, while remaining in tune to what our body wants and needs intuitively to feel its best, check out my Delay and Distract but Don’t Deprive ™ technique. 1. Pizza

Choose pizza with a whole grain crust with cheese and/or veggies on top. Then instead of making that your meal, have only a small-medium slice or 2 and pair it with a salad that has eggs or grilled chicken on top for some additional fiber and protein. You can also make your own pizza on a whole grain flat bread.

2. French Fries

Make your own baked fries with regular or sweet potatoes. Toss them in olive oil and add a pinch of salt or seasoning blend before baking to keep it interesting and flavorful. If you have an air fryer, even better!

3. Ice Cream

Swap ice cream for frozen fruit like bananas. You can put them through a yonanas machine or blend them in a food processor for a creamy frozen dessert. You can even swirl in some peanut butter and drizzle a touch of chocolate syrup on top. My daughter recently asked me to make this when she had a friend sleepover. Her friend asked, “What is yonanas?”. My daughter said, “It’s like ice cream but it tastes better and it’s healthier.” I had no idea she liked it so much, but I do agree it’s pretty good. Frozen cherries and chocolate syrup are also super yummy.

4. Potato Chips or Something Crunchy

Swap your crunchy craving for homemade popcorn popped on the stove with coconut or olive oil, seasoned with light salt, garlic and/or chili powder. You can even add a sprinkle of nutritional yeast for a little extra nutrition and an umami punch. 5. Cheeseburgers

Grill your own hamburgers at home with lean beef or turkey. Opt for a whole grain bun and top with plenty of veggies. Take it up a health notch by swapping the mayo for smashed avocado. Pair it with grilled veggies or baked fries.

6. Chocolate

In my humble opinion, the only substitution for chocolate is chocolate. Some ideas to get you started: • Chocolate – enjoy the real thing following my Delay and Distract but Don’t Deprive™ • Pudding pops- freeze chocolate pudding in popsicle molds and freeze • 100% whole wheat toast with Nutella on top • Chocolate covered strawberries

7. Soda

When looking for a healthy soda swap the first question to ask yourself is, “What do I really enjoy about the soda?” If it’s the caffeine, you might opt for an iced tea or coffee. If it’s the sweetness, you could certainly add some stevia to that coffee or tea. If that just won’t cut it, a diluted juice might do the trick. If it’s the carbonation you need, try sipping on a sparkling water or club soda. For more delicious drink ideas check out this post: "Eat Your Juice". When Substitutions Just Don’t Cut It?

As I said before, sometimes a substitution just doesn’t cut it. You have done your best to eat healthy, control blood sugars, reduce stress, sleep well, manage stress, etc., but you just want to eat [fill in the blank]. For optimal health, the driving force behind “why” we eat should be hunger. Meaning, if you are hungry then eat, if you’re not hungry you probably don’t “need” to eat. However, food is really so much more for us than nourishment, and it’s okay if everything you do and eat isn’t health focused.

Food is social, cultural, comforting, and yes, meant to be enjoyed. So, sometimes you just want to eat fries or a cookie, and that’s okay. As an ex-binge eater, I used to avoid junk food out of fear, and I would end up binging. I would eat “healthier” alternatives to what I really wanted, but then I would overeat due to not being truly satisfied. Sometimes the substitution was, and currently is enough. That is where it is up to you to intuitively decide what you really want or need at that moment (hint: sometimes you’ll find it isn’t even food).

If you’re like me and tend to overdo it once you get started eating something yummy, try out my Delay and Distract but Don’t Deprive™ technique. This was the first step I took to reduce the severity of my binge eating episodes.

Main takeaway: Eating intuitively, often means allowing yourself to eat what you actually want, guilt-free. Removing the restriction from foods can lessen the likelihood of binge eating over time. However, it’s okay to look for healthier substitutions since they may help to keep you more satisfied and energized so long as they don’t leave you feeling deprived.

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"Four Seasons -Los Cabos, Mexico"

with Art Stricklin

Celebrations

Los Cabos, Mexico

Every calendar contains a birthday, one per person, per year. Most contain some other special event, an anniversary, a special getaway with a special person, a babymoon for a new expecting couple or a perhaps COVID comeback vacation after a year of lock-down.

The annual events can be celebrated casually, locally, or hardly at all, knowing they will return next year. But where do you celebrate the milestone? The memorable times, made even more memorable by the location, the uniqueness, the special touches that which make the event truly special.

One new resort, located on the East Cape of Los Cabos, an hour away from the non-stop partying of Cabo San Lucas, a former fishing village with a drinking problem if the T-shirts for sale can be believed, has just the place for you.

This new exclusive enclave, the Four Seasons Resort Los Cabos at Costa Palmas now offers the ultimate in significant celebrations and milestones. What started as a simple romantic beach dinner, but has since evolved into all kinds of special event locations.

The first taste of everything links and libation or perhaps more libation than links (which is still very much available before or after your beach side event)

“We started out just looking for way just to do a nice beach dinner,” said Four Seasons Los Cabos at Costa Palmas Director of Sales and Marketing Tim Powers. “But it’s become so popular, we expanded it to all occasions and are now doing 1-2 a week.”

Nothing like getting washed away from your beachside dinner by a rogue wave which comes suddenly between your soup and salad courses.

At the East Cape at Costa Palmas, on the Sea of Cortez side, the waves are nearly nonexistent, the view just as spectacular and the landscape perfect for any celebration you would like to have.

Most events here start at the Milos Lounge Bar where you can begin with a few craft beers, classic margaritas and frozen cocktails or maybe a local cervesa toasting the good fortune of celebrating your event while watching the ocean in the background.

Then the fun really starts, you’re summoned to your experience and led down the rock lined path to your beach side table, where you first glimpse the work of the Four Season custom sand art team.

Because who didn’t play in the sand the first time they encountered a beach and perhaps built a sand castle or fort which was quickly bulldozed by brother or sister or a wave which came along at the wrong time.

But the creation before you, done by four full-time beach art specialists (a new career path) takes it to a new level. Spelled out in huge sand letters, carved into the natural landscape is the reason for your celebration.

A Milestone birthday, anniversary, COVID comeback vacation or something else which brings you to this most scenic spot of North America. Then it’s on to your candle adorned, ultra-private table for whoever is included in your special time.

The dinner the starts with the best of local wines, I personally recommend the Cabernet Nebbiolo blend which is grown is the Guadalupe Valley, known as the little Napa of Mexico, the home of 50% perfect of all wine production in the Mexico.

Of course, one can only eat and drink for so long. There are the private, adult only pools, the oasis spa, and an Adventure Concierge (another booming career path) to plan out anything from a cruise on a million-dollar boat to horseback on the beach, dunes buggies in the sand or exploring hidden treasures.

Then there is the outstanding Robert Trent Jones designed Costa Palmas golf course.

With the par 72 Costa Palmas which can play 7,221 yards from the back tees that Jones worked away from the near always calm and placid Sea of Cortez

So, other than the par 3 third hole were the sea serves as the backdrop, Jones was able to add another very unique feature for Cabo golf travelers, a truly walkable golf course. What better place to walk off your celebration dinner. That’s because there are no huge stretches of land between holes or dramatic ups and downs on the course, you’re able to walk the course for fun, exercise and strategy, something that is not true of many, if any, other courses in the area.

After the par 5, 7th hole there is a luxury laden cantina, Lucha Libre, serving up all manner of food from steak tacos to quesadillas and all kinds of drinks from water, and soft drinks and those considerably harder.

Not to mention the huge putting greens and practice area and clubhouse dining shack. After all, you’re celebrating here and that can take on all forms. Landmark experience events at the Four Season Costa Palmas never tasted or felt so good.

For more information on The Four Seasons Cabo and Costa Palmas celebrations and golf, go to, https://www.fourseasons.com/ loscabos/services-and-amenities/couples-atfour-seasons or www.costapalmas.com

Kevin Diaz, general manager of Estiatorio Milos can offer the freshest of seafood which was swimming nearby a few hours earlier or steaks from the region which are featured at the nearby Limon restaurant.

All is served by a dedicated all-star food and drink service team who meet any need and make sure your special experience is a memorable experience.

Of course, once you’ve dined, with the laughter and discussion from friends and family, there is one more step to make this event even more memorable. You're ushered 20 feet away to your personal bonfire on the beach, for champagne and dessert, perhaps a bit of Mexican flan or tres leches, along with a toast to an incredible experience.

The chocolate waiting in your oversized room with your special celebration spelled out, seems like overkill, but on this unique occasion, you’ll allow it.

All of this unique beach tapestry seems vastly under priced, but wholly fulfilling to body, mind and soul in this Four Season Los Cabos escape