Conquer Food Cravings to Reverse Disease

The summer months are oftentimes filled with backyard BBQs, eating restaurant meals while on vacation, and trips to the local ice cream shop. While an occassional treat of a high fat or sugar loaded food won’t completely trash your health, we have mounting evidence that eating these foods frequently and repetitively can lead to food cravings. We now know that eating high calorie foods triggers a release of dopamine and overloads the pleasure center in the brain. And this leads to craving these foods even more.
Several years ago, I tore my meniscus in a freak accident in my backyard involving my 98 pound labradoodle. The pain was agonizing for days and triggered intense food cravings. I craved ice cream, chocolate, mac and cheese–all those wonderful comfort foods.

Thankfully, Susan Albers’ book “Eating Mindfully” is a reference book that I often use for my clients, and it was now time to use it for myself! Albers suggests that when cravings strike, you “respond with the healthiest option possible.” Reducing sugar–and processed foods that are loaded with “hidden” sugars–doesn’t mean that you have to deprive yourself of foods you love: it’s about taking small steps and eating in a way that balances your blood sugar.

What worked for me after my little “accident” was macadamia nuts. I knew that if I kept giving in to my ice cream craving, I would keep craving ice cream. So instead, I would eat one small square of dark chocolate and a small handful of nuts. Then I would pause, take a few deep breaths, and think of a happy thought, such as my granddaughter’s smiling face.

Remember that every bite you eat affects your hormones, brain chemistry and metabolism. And we know that refined sugar and processed foods that contain hidden sugar are the most addictive foods on earth, and that eating them on a daily basis can lead to chronic disease such as diabetes and heart disease.


As a Board Certified Health Coach, my toolbox is full of tips to conquer food cravings.

Here are 4 tips to fend off those cravings and keep your blood sugar balanced:

–Try “swapping out” a food high in protein or healthy fats, such as unsalted nuts or a slice of turkey breast.

–Drink a cup of warm (or cold) cinnamon spice tea. Although it has no sugar or calories, the flavor of cinnamon has an amazingly sweet smell and taste.

–Try aromatherapy. Certain scents, such as jasmine, have been found to reduce cravings. And other scents, such as lavender, reduce stress. There are many brands, but 2 that I use are Aura Cacia and Now essential oils.

–Use music therapy. There are endless choices on You Tube and other music apps like Spotify, but one that I find to be extremely soothing is this Pachelbel music video.

If you need help to Conquer your Food Cravings, enlist the expertise of Karen Radtke, Holistic Nurse Practitioner and Board Certified Health Coach.

FOOD is MEDICINE, and every bite that you put in your mouth is either promoting health or contributing to disease.

What food craving is most challenging for you? Set up your FREE 20-minute phone consult and I’ll give you some personalized tips.

One of my recent clients said this: “Karen is very knowledgeable about nutrition and diabetes. She is also a very good listener, encourager and supporter as she helps you with this healthy way of eating.” 

Ready to roll up your sleeves and take action?

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FREE 20-minute phone consult
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To your good health!

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