DEPRIVATION
If you are struggling with sticking to a healthy nutrition plan (not a “diet”), one reason could have been that you felt like you were missing out on your favorite foods. If you banish all of your favorite treats to the 9th circle of hell, you’re bound to go crazy from cravings and overindulge, and your healthy path will crumble and vanish as quickly as that chocolate chip cookie in your mouth. Here’s how to succeed without the deprivation.
Find Good-For-You Alternatives
While a bowl of homemade mac and cheese isn’t the healthiest thing you can eat, that doesn’t mean you have to live without your favorite comfort food. Try this low-carb version made with spaghetti squash (recipe below), for example, when cravings hit. Taking on the fun challenge of finding healthier recipes of the foods you desire will not only keep your mind off the foods you shouldn’t have, but it’ll also keep them from expanding your waist.
Don’t Eliminate Entire Food Groups
No carbs, no gluten, no dairy — too extreme for most of us, unless you have a viable medical condition or allergy that warrants the exclusion! Losing weight is about a lifestyle change, and you can’t sustain a diet that forbids certain food groups. Instead of ruling out specific edibles, just limit them. Say no to refined carbs, but yes to whole grains and fruits. Eat low-fat dairy products instead of those made with full fat. If you’re mindful of portion sizes, you can enjoy a taste that will leave you feeling satisfied.
Be a Planner
Whenever food is involved, it’s easy to feel like you’re missing out if you’re starving. Stay ahead of your hunger pangs by planning out meals and snacks. Eat a little healthy something every two to three hours, and you’ll feel more level-headed when confronted with a tray of cupcakes at a co-worker’s birthday party.
Allow Yourself One Indulgence Each Day
Cravings are completely natural, and giving yourself permission to indulge will tone down the intensity of the “I want this now!” feelings. Decide on one time each day that you can say yes to something small that your taste buds are focused on, whether it be a square of dark chocolate or a handful of potato chips. Just remember, one……not one x 10.
Spaghetti Squash Mac and Cheese
INGREDIENTS
1 large spaghetti squash
Canola oil spray
2 cups broccoli florets, steamed
1 tablespoon butter (not margarine)
1 tablespoon whole-wheat flour
1 cup low-fat milk
1 cup reduced-fat cheddar cheese
1/2 cup grated parmesan
Salt and pepper
1 teaspoon red pepper flakes, optional garnish
1 teaspoon grated parmesan, optional garnish
DIRECTIONS
- Preheat oven to 400ºF. Cut spaghetti squash in half, and scoop out and discard seeds. Spray the center of both halves of squash with cooking spray, and place cut side up on a cookie sheet. Roast until tender when pierced with a knife, about 50 minutes.
- Remove squash from oven, and let cool. Once it’s safe to handle, scrape flesh into a large bowl. Add in steamed broccoli florets to bowl and set aside.
- In a large saucepan, melt ghee on medium heat and whisk in whole wheat flour. Add milk and whisk quickly. Turn heat down to low, add both cheeses to saucepan, and stir until melted. Remove from heat.
- Pour cheese sauce over spaghetti squash and broccoli mixture, and toss until all the squash is covered.
- Dish into four portions, and top off with red pepper flakes and extra cheese if you wish!
