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www.bingeeatingbreakthrough.com

So, firstly, one of the keys to getting through the urge to binge is to be aware of your desire to eat and keep eating. Once you’re aware of the , you can start to experiment with how to . If you’re not

hungry but want to eat, it may be your body’s way of expressing a need for sleep,

BUT, for those times when you are itching for something to eat and don’t want to deal with the

that follows a binge…try eating whole foods with volume. (not processed) foods that are

mostly water-based can fill you up and satisfy the desire to eat something.

Here are 7 :

1. A big bowl of

Broccoli, cucumbers, squash, tomatoes, peppers, carrots, cauliflower, sugar snap peas…

your heart’s desire.

Dip them in a

for an added flavor punch:

- mustard sauce- mustard

- light ranch or dill dip- homemade

2. A ginormous

Toss together as many greens as possible with carrots, tomatoes, peppers, sprouts, radishes and other veggies.

For additional delight, try an option below:

- add a or parmesan cheese- combine a high quality +

and lightly dip forkfuls of salad into it

(you often use less this way but still get to enjoy the flavor)- toss in a fistful of /

- cut 1/2 avocado to add creaminess- add 2-3 tbsp of

3. A fresh green

There are many delicious green smoothie recipes you can find online. My favorite go-to base is this

(then I add in whatever else I have on hand):

- 1 banana or 1 small apple- 2-3 cups spinach

- 1-2 cups kale- 2-3 tbsp lemon juice- 1/2 cup blueberries

:

- 1-2 tbsp raw cacao powder- 1/2 cup strawberries

- powder

- maca powder- goji berries

- dash of - dash of (brings out the

sweetness)- dash of

4. Cups of

I often find that by taking time to chop a

into slices, I somehow feel

satisfied with less. Perhaps

it’s the presentation that

adds to the experience.

Try slicing 2-3 apples and add a

for a sweet kick.

5. Have a

You can indulge in an entire melon and get stuffed (mostly with water) for a few hundred calories. … there’s quite a variety of

melons out there, and they offer a sweet, refreshing treat. You can sit down to a whole melon, , feel full and also pretty d*mn good about yourself.

6. Enjoy

The shelled edamame beans, often

served as an appetizer in Asian

restaurants, can satisfy a salty craving

and keep your mouth and hands busy for a while. ,

sprinkle with some salt and then

pinch or bite the pods

to eat the beans in them, one by one.

If you’re feeling nibbley and want a

snack while hanging with friends or

family, or relaxing in the evening, these

are an easy treat. Because you’re eating them individually out of the pods,

and sends the message to your

brain to satisfy your salty desires.

7. Indulge with a

Simply spread whole grapes

in a single layer on a baking

sheet, freeze until firm, and

store in an airtight zip-top

bag. Grapes are still high in though, so limit

yourself to 8 - 10 at a time

rather than polishing off the

whole punnet.

:

http://www.marieclaire.co.uk/blogs/5458

63/easy-ways-to-get-your-sugar-fix-

without-touching-the-bad-

stuff.html#XY1DffGYcbMCyTRv.99

http://www.marieclaire.co.uk/blogs/5458

63/easy-ways-to-get-your-sugar-fix-

without-touching-the-bad-

stuff.html#GVHkpEEFpkBKI68v.99

For more

to overcome binge

eating and sugar cravings, visit www.BingeEatingBreakthrough.com.

You can check out the free mini-

course and many articles that offer

a unique perspective on how to

stop binge eating.