Top 3 Tips to Curb Cravings

1. Boost Appetite Control with Ginger or Apple Cider Vinegar

If you're struggling with cravings or hunger during the holiday season, consider a few scientifically-backed strategies that can help you maintain appetite control without feeling deprived.

Ginger is one of the best natural tools for managing appetite. According to studies, ginger can help reduce hunger, increase thermogenesis, and improve lipid metabolism. A study published in Metabolism showed that ginger can enhance the thermic effect of food and promote feelings of satiety, helping to curb overeating (1).

A meta-analysis of ginger’s impact on weight found that consuming 2 grams of ginger per day was associated with reduced body weight, BMI, and body fat percentage. Aiming for this dose is an effective way to support your weight management goals, especially when combined with a balanced diet and regular exercise (2). Shave the skin off a 1” chunk of raw ginger root and chew it or add it to your morning smoothie.

Another simple yet effective trick is consuming apple cider vinegar (ACV) before a meal. Studies have shown this can help stabilize blood sugar levels, improve digestion, and reduce hunger (3). Check the recipe below for my tasty apple cider drink you can whip up in 1 minute! Or simply mix 1-2 tablespoons of ACV with a glass of water before breakfast, or add to your salad at lunch to reap these benefits. 

3. Fill Up on Veggies + Protein FIRST!

One of the easiest ways to stay on track during the holidays (without feeling deprived) is to make sure you’re eating enough veggies and protein EARLY in the day, BEFORE the holiday meal! Fasting the entire morning can be a recipe for disaster for many, as the hunger hormones build, making it harder to resist temptations at the holiday party. 

At breakfast, lunch and dinner, try to fill up on 1 cup of veggies (or berries at breakfast) and a serving of quality protein. Not only will this nourish your body with essential nutrients, but your brain will thank you too! 

Eating a variety of vegetables and protein helps your body make the brain chemicals responsible for your mood, motivation, and stress resilience. Plus, fiber-packed veggies contribute to short-chain fatty acids (SCFAs), which help your brain function better (4). So yes, all those leafy greens and turkey breasts are doing more than just keeping you full—they’re fueling your holiday cheer!

3. Indulge without the Guilt:
Who needs junk when healthy food tastes SOOO good?! Kiss those cravings goodbye when your indulgences are satisfied by delicious yet nutritious foods! I cook my own healthy, high protein, high fiber recipes as much as my schedule allows. Check below for one example: my and ordering from >> Paleo On The Go << to save food prep time and energy.  

Spiced Apple Cider Vinegar Tonic

Ingredients:

• 1 to 2 tablespoons apple cider vinegar (adjust to taste)
• 1 cup warm or cold water (depending on your preference)
• ¼ teaspoon ground cinnamon
• 1 to 2 drops liquid stevia (or to taste)
• A tiny pinch of salt
• Optional: 1 teaspoon grated fresh ginger 
• Optional garnish: slice(s) of fresh apple 

Instructions:

1. In a glass, mix the apple cider vinegar, water, cinnamon, stevia, and salt. 
2. If using ginger, add it in and stir.
3. Garnish with a slice or two of apple, and enjoy!

Enjoy warm for a cozy feel or over ice if you prefer a refreshing vibe. The ginger adds zing and helps with digestion, while the salt enhances the flavors.  

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FAKE-A-CCINI ALFREDO

Servings:  1

Calories per serving: 340

Carbs: 15

Sugar: 5.5

Fiber: 3.5

Protein: 27.5

Fat: 21

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INGREDIENTS

• 1 to 1.5 cups pre-cooked spaghetti squash
• 3 oz chicken
• 1 to 1.5 Tbsp Primal Mayo
• ¾ cup pre-cooked broccoli
• Salt to taste
• Optional: 1 to 2 Tbsp nutritional yeast (for cheesy flavor), garlic powder

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References: 

1. Mansour MS, Ni YM, Roberts AL, Kelleman M, Roychoudhury A, St-Onge MP. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism. 2012;61(10):1347-1352. doi:10.1016/j.metabol.2012.03.016
2. Rafieipour N, Gharbi N, Rahimi H, et al. Ginger intervention on body weight and body composition in adults: a GRADE-assessed systematic review and dose-response meta-analysis of 27 randomized controlled trials. Nutr Rev. Published online January 22, 2024. doi:10.1093/nutrit/nuad149 
3. Ostman E, Granfeldt Y, Persson L, Björck I. Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects. Eur J Clin Nutr. 2005;59(9):983-988. doi:10.1038/sj.ejcn.1602197
4. Dalile B, Van Oudenhove L, Vervliet B, Verbeke K. The role of short-chain fatty acids in microbiota-gut-brain communication. Nat Rev Gastroenterol Hepatol. 2019;16(8):461-478. doi:10.1038/s41575-019-0157-3
5. Ebrahimzadeh Attari V, Malek Mahdavi A, Javadivala Z, Mahluji S, Zununi Vahed S, Ostadrahimi A. A systematic review of the anti-obesity and weight lowering effect of ginger (Zingiber officinale Roscoe) and its mechanisms of action. Phytother Res. 2018;32(4):577-585. doi:10.1002/ptr.5986

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