First, let us consider that cravings aren’t “bad.” I believe it is important to not fight-off a craving, but rather listen to what it has to say. As we listen, we can develop strategies to keep the guard rails on, while also getting to know our bodies and environments a little more deeply.

Here, we systematize cravings with specific (and simple) substitution recipes <3

Strategize

A quick note before listing substitutions: Substitution tactics are only as good as their overarching strategy.

With regard to one aspect of strategy — ideally, a system is in-place that primarily acts to override one’s impulses when they take over. This primarily involves curating one’s environment to increase the “friction” between oneself (one might say one’s-revenous-self) and obtaining the cravings that derail one’s more reasonably-minded intentions; inversely, it also reduces the “friction” for obtaining healthy alternatives, so that we are more inclined to reach for these rather than for “junk food.”

Essentially: make it easier to obtain and make healthy alternatives than it is to obtain and make less-healthy food options. And, now, on to specific substitutions.

Fancy lattes can be a creative caffeine-free substitution for caffeine habits. Rather than trying to quit a habit cold-turkey, sometimes it can be more effective to substitute a more healthy alternative that still brings some sense of joy, calm, pleasure, energy, fullness or whatever solace the habit is attempting to provide. This, first and foremost, involves getting in touch with the wisdom in a “bad habit”.

I’m craving [insert processed food], what could I eat instead?!

Chocolate!

A clean hot chocolate powder with grass-fed milk (with homemade whipped cream on top as a bonus)
Chocolate “Pudding” (mix greek yogurt, cocoa powder, and honey or maple syrup)
Chocolate Chia Seed Pudding (overnight-soaked chia seeds mixed with a minimally-processed milk, vanilla powder, sea salt, cinnimon, maple syrup, and cocoa powder)

Ice Cream!

Banana “ice cream” (blend frozen banana with cocoa powder, vanilla powder, and maple syrup or honey if needed)
Yogurt Parfait (get creative with it - you can layer Greek yogurt with berries and other fruits, honey, nut butter, melted dark chocolate, raw nuts, and other healthy embellishments)
Homemade whipped cream (just put heavy cream, vanilla powder, and a small bit of powdered sugar into a mixing bowl and beat on high for 2-5 minutes - be careful not to beat for too long) - put this on your banana ice cream, yogurt parfait, or any of your chocolate alternatives, as well

Chips!

Air-fried french-fries-sized sliced potatoes or sweet potatoes with salt and avocado/coconut/olive oil, can add spices like garlic powder and onion powder, as well
Pan-fried plantains (“tostones”) with avocado or coconut oil and salt
Air fried kale chips with salt and spices
“Chicken nuggets” using chicken breasts dipped in egg and spices mixed with crushed pork rhinds and air-fried

Soda!

Topo Chico
Sparkling water with a splash of juice
(Try chugging water first!)
8oz decaf coffee with a splash of cane sugar

Coffee!

A 20-minute power nap (sometimes that actually does the trick, or combine this with one of the below)
Decaf coffee (paper-filtered coffee is better for cholesterol levels, and worst-case espresso coffee)
Any of the soda alternatives above
Steamed Milk and Honey
Fancy Lattes with minimally-processed milk
- Lavendar tea latte (soak lavendar tea in splash of hot water, steam milk, pour over lavendar water, add honey)
- Chai tea latte (mix organic masala chai powder with a splash of hot water, add steamed milk, add honey)
- Matcha latte (pretty caffeinated, but you can modulate the matcha)
- Other fancy lattes — a creative process; some example recipes include latte recipes from the restaurant Life Alive, such as the Ocean Blue Latte, a Pumpkin Latte, or some of the other options described here.

Juice!

First, try the fresh fruit of the juice you’re craving, see if that works.
Sparkling water with a splash of fresh juice (squeeze the fruit, ideally)
Kombucha (still a fair amount of sugar and caffeine, but a possible alternative)

Bread!

Bread is a tough one, but I find when I make my cooking more creative, bread becomes less of a staple. I find that eliminating grains and other more inflammatory foods helps with my intra-abdominal pressure, and so it is worth it to me to branch out past my beloved avocado toast.
Roasted white corn (throw frozen white corn into a wok or grill pan and stir until slightly browned)
Skillet broccoli-cheddar rice (one-pan dish with garlic, frozen broccoli, spices, rice, and cheddar cheese)

Do you have other cravings that could use some substitution ideas? Send me a message, and let’s get creative!

I’m craving [today’s food obsession]…What could I eat instead?!