Hi, Cleanish Squad!
Listen to this email instead -- I also share some juicy updates on my travels!
Last week, I asked about your biggest struggle with clean eating, and the top answer didn’t surprise me one bit: cravings for sweets and junk food.
Let me tell you, I get it. I’ve been there, too—staring at a bag of cookies at 9 p.m. or wanting to grab fries instead of prepping dinner. Shoot - I've stuffed my face with dates, graham crackers, almonds, and whatever I could find in the pantry when that craving rush hit. Cravings are real, and they don’t just go away because we decide to eat clean. But over time, I’ve found a few things that work for me, and I wanted to share them with you.
Here’s What I Do When Cravings Hit:
1️⃣ I Stay Ahead of Hunger
One of the biggest lessons I’ve learned is that cravings hit hardest when I let myself get too hungry. It’s why I make sure my meals are balanced with protein, healthy fats, and fiber. When I start my day with a breakfast like eggs with avocado and spinach or a smoothie packed with protein, I feel so much more in control.
2️⃣ I Always Have a Clean Treat Ready
This has been a game-changer for me. If I know I have something to satisfy my sweet tooth, I’m way less tempted by candy or junk food. One of my go-to treats? A date stuffed with almond butter and a sprinkle of sea salt. It’s sweet, satisfying, and feels like dessert.
Another favorite is dark chocolate—I keep a bar of 72% cacao Ghiradelli chocolates in my pantry, and just one square after dinner hits the spot.
I also try to keep a pack of sugar-free gum to chew because you can't eat if you are chewing gum.
3️⃣ I Hydrate First
Sometimes, I think I’m craving something sweet, but really I’m just dehydrated. I’ve gotten into the habit of drinking a big glass of water first when a craving hits. Nine times out of ten, I feel better—and the craving disappears. This has made such a difference. I talk more about this strategy in my video on How To Stop Emotional Eating.
4️⃣ I Plan for the Things I Love
This one was big for me. I used to tell myself I couldn’t have sweets or pizza or doughnuts at all, and guess what? That only made me want them more. Now, I make clean treats part of my routine. I’ll prep something like these dark chocolate energy balls, make homemade pizza, or even a batch of my chocolate collagen doughnuts, so I don’t feel deprived.
Having those treats planned into my week has completely changed my mindset.
5️⃣ I Stay Accountable to Someone Who Gets It
Having someone to keep me accountable has been such an important part of my success. Sometimes, that’s been a coach, and other times, it’s been my husband, Dustin or a friend. But the key is having someone who truly understands my goals and what I need to be successful.
When I feel a craving coming on, having someone to check in with—even if it’s just to share my intentions—helps me stay on track. If this is something you’ve struggled with, think about who in your life can be that person for you. And if you don’t have someone on whom you can rely for this role, I’d love to help coach you. 💛
6️⃣ I Forgive Myself and Move On
I’m not perfect, and I don’t try to be anymore. Sometimes, I still eat the fries or grab the cookie, and that’s okay. What I’ve learned is that one indulgence doesn’t undo all the progress I’ve made. It's the steps I take the majority of the time that truly matter. I don’t beat myself up—I just make the next choice a healthier one and move on.
It’s About Progress, Not Perfection
At the end of the day, cravings are normal, and they’re not something to feel guilty about. The key is finding what works for you—whether that’s prepping a clean treat, drinking more water, or simply learning to listen to your body.
I hope these ideas inspire you to handle cravings with a little more grace and confidence. Remember, this journey isn’t about being perfect—it’s about showing up for yourself, one choice at a time.
