WHOLE HEALTH DIETITIAN
A WHOLE HEALTH APPROACH TO LIVING
SWEET TOOTH?
There may be many physiological, psychological, or environmental reasons why we crave something
sweet. Make sure you are drinking enough water and considering these additional things below.
And check out my website for a TON of yummy, healthy dessert recipes!
ALTERNATIVES
-Fresh fruit like mandarins
-Frozen grapes
-Homemade smoothies
-Flavored hot tea
-Dates or dried fruit without sugar added
-Homemade popsicles
-Yogurt parfait (plain yogurt with chopped
pineapple or favorite fruit topped with
toasted coconut, chia seeds, etc)
-PB mixed in plain yogurt w/honey
-Nice cream (1 frozen peeled banana + 1-
2T natural peanut butter in a blender)
-Baked apples (cook apples with cinnamon
& any other spices). Or cut raw apple
slices, drizzle with PB and honey.
-Dill pickles or olives will cut the craving
-Brushing teeth or mouthwash will too
-Slice 2-3 dates lengthwise and fill w/PB
PRIORITIZING SLEEP
Not getting enough sleep can wreak havoc on
hormones that regulate your hunger. You may
find yourself snacking all day to fill the void and
boost energy, but it tends to be the sweet stuff
we go after.
MANAGING STRESS
Stress can cause us to reach for unhealthy
foods for many reasons, especially sweets. Try
replacing stress eating with a healthier coping
technique like reading, meditation, yoga, Tai Chi,
exercise, crafting or any activity you find
relaxing.
HEALTHY RECIPES
Hot Chocolate Fudge Brownie Bowl
30 g chocolate protein powder, 80 g liquid egg whites, 10 g cocoa powder, dash vanilla extract, pinch of salt, sweetener to taste, 10 ml water
Whisk everything until smooth, microwave 45–60 sec until brownie-like in texture (gooey inside).
Macros: 30 P / 6 C / 2 F ≈ 230 cals
Strawberry Cheesecake Pudding Cup
1 sachet sugar-free strawberry jelly, 1 cup no-fat Greek yogurt, ¼ cup vanilla protein powder, dash vanilla extract,
sweetener to taste
Mix protein + vanilla + yogurt, fold into warm jelly mixture, pour into cups, refrigerate until set together.
Macros: 30 P / 5 C / 0 F ≈ 210 cals
Cinnamon Roll Mug Cake
Cinnamon Roll Mug Cake Ingredients: 1 scoop vanilla whey protein, 3 tbsp liquid egg whites, 1 tbsp water, 1 tsp cinnamon (or ½ tsp cinnamon + ⅛ tsp nutmeg) ¼ tsp vanilla extract, pinch of salt, sweetener of choice Optional: small swirl sugar-free maple syrup over top Directions: Mix all ingredients in a microwave-safe mug. Microwave 60–75 seconds until set. Sprinkle w/ extra cinnamon if desired & serve warm. Macros: 164 cals |38 g protein |3 g carbs |0 g fat
Reese's Ice Cream Bar
½ cup nonfat Greek yogurt (Oikos triple zero) and ½ cup PB powder (mixed with water to make peanut butter) and into a bowl & mix together. Then freeze them on popsicle sticks. For the outside shell: 2T cocoa powder, 1 scoop chocolate protein powder and 2T coconut oil, some sweetener and splash of water to mix it. Heat in microwave for 10 sec if needed. Dip your freezy pop in the chocolate & freeze.