Cure Your Cravings with Healthy Substitutions

Put your cravings to rest by finding out what your body actually needs!  When you reach the roots of your cravings you save calories and feel satisfied faster! 

 

 

 

Craving…	What you really need…	Healthy foods that have it!
Chocolate	Magnesium	Fruits, legumes, raw nuts & seeds
Sweets	Chromium	Broccoli, chicken, grapes, cheese,
		& dried beans
	Carbon	Fruits
	Phosphorus	Chicken, beef, poultry, fish, eggs,
		dairy, nuts, grains, & legumes
	Sulfur	Horseradish, kale, cabbage, cranberries,
		& cruciferous veggies
	Tryptophan	Cheese, raisins, sweet potatoes, & spinach
Bread (toast)	Nitrogen	Foods high in protein: fish, meat, nuts, beans
Greasy snacks, fatty foods	Calcium	Mustard & turnip greens, broccoli, kale, cheese,
		legumes, & sesame
Coffee or Tea	Phosphorus	Chicken, beef, poultry, fish, eggs,
		dairy, nuts, grains, & legumes
	Sulfur	Egg yolks, red peppers, cruciferous veggies,
		garlic, & onion
	Salt	Sea salt, apple cider vinegar on a salad
	Iron	Meat, fish, poultry, seaweed, & greens
Alcohol or Recreational	Protein	Meat, poultry, seafood, dairy, & nuts
Drugs	Avenin	Granola & oatmeal
	Calcium	Mustard & turnip greens, broccoli, kale, cheese,
		legumes, & sesame
	Glutamine	Raw cabbage juice & supplement glutamine
		powder for withdrawal
	Potassium	Potatoes, spinach, & seaweed
Chewing on Ice	Iron	Meat, fish, poultry, seaweed, & greens
Burned Food	Carbon	Fruit
Soda or Carbonated Drinks	Calcium	Mustard & turnip greens, broccoli, kale, cheese,
		legumes, & sesame
Salty Foods	Chloride	Fish & Sea Salt
Acidic Foods	Magnesium	Raw nuts & seeds, legumes, & fruits
Cool Drinks	Manganese	Walnuts, almonds, pecans, pineapple, &
		blueberries
Pre-Menstrual Cravings	Zinc	Red meats, root veggies, leafy greens, &
		seafood
General Overeating	Silicon	Nuts & seeds. AVOID: refined starches
	Tryptophan	Cheese, raisins, sweet potatoes, & spinach
	Tyrosine	Vitamin C supplements or orange, green, & red
		fruits & veggies
Tobacco	Silicon	Nuts & seeds. AVOID: refined starches
	Tyrosine	Vitamin C supplements or orange, green, & red
		fruits & veggies
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Protein Packed Oatmeal

Breakfast really is the most important meal of the day; it sets the tone for your entire day.  If you have a filling breakfast that is packed with protein you will stay full longer and help keep your blood-sugar levels stable.

Instructions:

• Prepare a serving of organic rolled oats as directed (I use quick oats)
• Pour 2 Tbsp. of organic ground milled flax seed onto the cooked oatmeal
• Top with 12 unsalted almonds
• Sprinkle 1 tsp. of ground cinnamon on top 
• Add 1 Tbsp. of dried fruit like cranberries, cherries, or blueberries (I LOVE dried cranberries)

You can also add a splash of milk or soy milk to help cool it off faster or if you grew up with milk on your oatmeal like I did, it is a necessity.