Balancing the Scales: How to Feed Your Cravings, Not Your Guilt

Hey, wellness warriors! This week, we’re diving deep into balancing our diet —It is the key to feeling good, looking good, and staying energized. Let’s get into how we can satisfy our cravings and maintain a healthy diet without sacrificing either. Let's dive in!

3 Ways to Balance Your Diet and Indulge Smartly:

1. Satisfy Sweet Tooth Swaps: Craving sweets? Instead of reaching for candy, try a handful of berries or dark chocolate. Dark chocolate (70% or higher) satisfies those cravings and delivers antioxidants. 

2. Fat Fix with Avocados: We all get that craving for something rich and fatty. Next time, reach for an avocado instead of greasy fries. Mash it up on whole-grain toast for a creamy, indulgent treat with heart-healthy fats. 

3. Craving Crunch?: Chips are tempting, but swap them for crunchy roasted chickpeas or air-popped popcorn. Both give that satisfying texture but without the extra oil and empty calories

Establishing eating healthy throughout the week can set you up for a good “cheat day” at the end of the week to celebrate! 

Planning your days in advance will have you looking forward to your cravings and as you satisfy them you won’t feel as bad because you know that your “balancing” out the scales. 

No one said you ever had to stop eating what you crave over here. On this side of the internet we embrace our challenges and strengths and turn them into a superpower!

OK.. for instance when I am craving pasta I literally used to make the entire box and eat the whole thing in one sitting… I cut it back a little bit and promised myself that if I only eat half now ill be able to enjoy more later. IT really is your MINDSET. And no I do not feel bad for satisfying what I am craving I am just doing it in moderation and with intention. 

When I tell you I used to crave something and literally have no self control you wouldn’t believe the trouble I would get myself in!!! I still do sometimes. I just make sure I sweat a little bit more the next day (;

When it comes to rewarding yourself for good behavior or after a task that is the best way to satisfy a craving without too much guilt. WHEN you accomplish a task THEN you can have xyz.. use this in any situation. Being intentional is what matters and do NOT do it all the time, it defeats the purpose.

Remember, it's okay to treat yourself! The key is to balance it out with nutrient-packed foods so your cravings don’t become your kryptonite. 

Healthy Alternatives to Commonly Craved Foods:

Let’s play a quick game of food and vitamin swap!

• Instead of Soda, opt for infused water or sparkling water with a splash of lemon. Hydration, plus flavor.

• Swap Processed Cereal for steel-cut oats. Add berries and nuts for crunch and flavor.

• Replace Ice Cream with frozen banana slices blended into a creamy ‘nice cream’—still sweet, just no guilt.

• Instead of Potato Chips, munch on kale chips. Get that salty crunch with added vitamins.

• Swap Candy Bars for trail mix with nuts, seeds, and dried fruit. You’ll get a variety of textures and natural sweetness without the sugar crash.

• Skip White Bread and go for whole-grain or sprouted bread. The fiber will keep you fuller, longer.

 Magnesium: The Sugar Craving Slayer

If you’re constantly craving chocolate or sugary foods, your body might be low on magnesium. This mineral helps regulate blood sugar levels, keeping those sweet tooth urges in check. A magnesium deficiency can make you feel fatigued, which in turn can lead to sugar cravings for a quick energy boost. Foods like spinach, nuts, and seeds are rich in magnesium, but supplements can help fill the gap.

Vitamin D: The Mood Balancer

Vitamin D helps boost your mood by supporting serotonin production—the “feel-good” hormone. When you’re feeling down or stressed, your body may crave comfort foods (usually unhealthy ones). Keeping your vitamin D levels in check can stabilize your mood, making you less likely to reach for emotional eating triggers. Plus, it supports overall metabolic health!

Vitamin B Complex: The Energy Booster

The B vitamins (B6, B12, folate, and niacin) are essential for energy production and brain function. When you’re low on energy, your body craves quick fixes like caffeine and sugary snacks. Keeping your B vitamins topped up helps prevent energy crashes, stabilizing your hunger cues and reducing the temptation to binge on unhealthy carbs. Foods like whole grains and leafy greens are good sources, but supplements ensure you get the right amount.

 Chromium: The Carb Controller

Chromium is a mineral that helps improve insulin sensitivity, which stabilizes blood sugar levels. When your blood sugar levels fluctuate, it can cause intense carb cravings. By taking chromium supplements, you can manage your cravings for bread, pasta, and other refined carbs. Chromium helps your body use glucose more effectively, preventing those sudden hunger pangs.

Omega-3 Fatty Acids: The Satiety Superhero

Omega-3 fatty acids (found in fish oil or flaxseed oil) help regulate hunger hormones like leptin, which tells your brain when you’re full. When your body lacks omega-3s, you might feel hungry more often, leading to overeating or cravings for fatty, fried foods. Supplementing with omega-3s can help keep you feeling satisfied, reducing the likelihood of giving in to unhealthy cravings.

Zinc: The Taste Regulator

Zinc plays a key role in maintaining your sense of taste and appetite control. A zinc deficiency can alter the way foods taste, often making you crave salty or sweet foods to enhance flavor. By keeping your zinc levels balanced, you’ll be able to enjoy the natural taste of healthy foods without needing to compensate with junk food.

These swaps not only taste great, but they help keep blood sugar stable—no more crashes that leave you desperate for another quick fix.

Portion Control: Quality Over Quantity

Now that we’re making healthier choices, let’s talk about how much we’re eating. Here's the deal: Portion control helps you enjoy your favorite foods without the binge.

• Use Smaller Plates: This psychological trick makes your brain think you’re eating more than you are. 🍽️

• Measure Snacks in Advance: Don’t snack directly from the bag (we’ve all been there). Measure out a portion beforehand, so you stay mindful of how much you’re consuming.

• Eat Slowly: It takes about 20 minutes for your brain to register that you’re full. Slow down, enjoy each bite, and give your body time to catch up.

3 Ways to Tackle Binge Eating:

1. Identify Emotional Triggers: Often, binge eating is tied to stress or boredom. Keep a journal to track what emotions lead to overeating.

2. Mindful Eating: Focus on the flavors, textures, and smells of your food. This awareness reduces overeating because you’re fully engaged with the meal.

3. Stay Hydrated: Thirst is often mistaken for hunger. Drink water before meals to help control your portions.

Remembering to eat throughout the day even when we may not feel hungry 

The Benefits of Intermittent Fasting (IF): Balance Timing with Eating

Intermittent fasting (IF) is a great way to give your digestive system a break and balance the times you eat. The idea is simple: You fast for a set number of hours and eat within a shorter "window." Some popular methods are 16:8 (16 hours of fasting, 8 hours of eating) or 5:2 (five days of regular eating, two days of restricted calories).

Why it Works:

• Improves insulin sensitivity, meaning your body better regulates blood sugar levels.

• Helps burn fat by allowing your body time to use up glycogen stores and switch to fat-burning mode.

• Boosts energy and mental clarity because you’re not constantly digesting food.

However, the key here is to balance—don’t treat your eating window like an all-you-can-eat buffet. Stick with nutritious meals, and you’ll find IF can be a powerful tool for health.

6 Ways to Enhance Your colorful Diet:

Eating the rainbow isn’t just for unicorns —it’s a science-backed way to ensure you're getting a wide range of nutrients. Here’s why you need to load up your plate with color:

1. Red (Tomatoes, Watermelon): High in lycopene, which is great for heart health.

2. Orange (Carrots, Sweet Potatoes): Packed with beta-carotene, excellent for your skin and immune system.

3. Yellow (Peppers, Pineapple): Full of vitamin C, helping boost collagen production.

4. Green (Spinach, Kale): Loaded with iron and folate, supporting energy and red blood cell production.

5. Blue/Purple (Blueberries, Eggplant): Rich in antioxidants to fight free radicals and support brain health.

6. White (Garlic, Cauliflower): Contain allicin, which has powerful anti-inflammatory and antibacterial properties.

By varying your colors, you’ll ensure your body is getting a well-rounded nutrient profile, helping you feel vibrant and balanced.

Hidden Sugars and Nutrition Labels: Your Cheat Sheet

Reading nutrition labels can feel like decoding a secret message—especially when it comes to sugar. The American Heart Association recommends women consume no more than 25 grams (about 6 teaspoons) of added sugar a day, while men should stick to 36 grams.

Here’s where companies sneak sugar in:

• Look for alternative names: High fructose corn syrup, cane sugar, dextrose, maltose—these are all added sugars.

• Check the order: Ingredients are listed by weight. If sugar (or one of its many aliases) is near the top, it’s a red flag.

• Total Sugars vs. Added Sugars: The total sugars include naturally occurring sugars (like in fruit), while added sugars are what you want to limit. Aim for products with low added sugars.

Balancing the scales with nutrition isn’t about being perfect—it’s about finding what works for you while keeping your body fueled with nourishing, delicious foods. So next time you’re tempted to snack, remember: balance those cravings with healthy, colorful choices, and your body (and taste buds) will thank you! 

See you next week where we will be talking about balancing your mind 

Xoxo 

Your Vitality Coach 

Heather Rose