by | May 16, 2019

Patients often tell me that they struggle with emotional eating at times of stress, uncertainty and change. For some, it’s giving in to their sweet tooth; for others it’s giving in to their love for savory pastries, or other yummy foods.

When you have a craving, I invite you to reflect on how you deal with it. Do you try to resist it? Do you give in? Chances are, you sometimes have the willpower to push through and resist it. Other times, the desire is so strong that you just have to have that little something…and then when you do, do you do so in moderation (if so, congratulations!) or do you sometimes have (WAAAAY) more than what your body really needs?

If, every once in a while, you find yourself falling into the cycle of undesired eating habits that you feel guilty about, you should know—you are not alone. Most adults struggle with this, and many habits that we form are not easy to give up or change.

So, what should you do?

  1. Get enough sleep. Make sure that the reason you are craving sugar or processed food is NOT exhaustion. This is a factor YOU CAN control.
  2. Eat mindfully. If you just give yourself enough time to eat slowly, focus on the appearance, smell, taste and texture of your food, chances are, you will not overeat.
  3. Eat when you are hungry. Don’t allow yourself to skip lunch if you know that this will lead to poor dinner choices.
  4. If you still want that sweet after dinner, have an apple, strawberries, blueberries or grapefruit instead. Or any other fruit of your choice. Or carrots with hummus. Or roasted almonds and other nuts. Or any other REAL, whole, non-processed food.. Reassess how you’re feeling and if you still want that sweet.
  5. And finally, if you are still craving something, allow yourself a healthy version of a snack (see below for an example – and feel free to be creative here!).

I have been exploring recipes for this healthy snack and came up with one that is incredibly easy, vegan and gluten-free (of course, you can modify this if desired) and has NO SUGAR ADDED.

healthy snack

I invite you to try this recipe for these amazing gluten-free, no sugar added, vegan muffins at home. I typically make 12 muffins, freeze them, then take one or two out and reheat for breakfast or snack when desired. You can use these muffins for breakfast—for example, 2 small muffins with a little bit of almond butter, a handful of blueberries, or any other berries of your choice.

Bon appetit,
Dr. Bojana


Nothing stated or posted in this article is intended or should be taken to be the practice of medical or counseling care. The information made available in this article, including, but not limited to, interviews, text, graphics, images, links to other articles, websites, and other material contained in this article, is strictly for informational and entertainment purposes only. The information in this article is NOT (and should not be used as) a substitute for professional psychiatry, psychology, medical, nursing, or professional healthcare advice or services, nor is it designed to suggest any specific diagnosis or treatment. Please always seek medical advice from your physician or a qualified health care provider regarding any medical questions, conditions or treatment, before making any changes to your health care regimen, medications or lifestyle habits. None of the information in this article is a representation or warranty that any particular drug or treatment is safe, appropriate or effective for you, or that any particular healthcare provider is appropriate for you. Never disregard professional medical advice or delay seeking help from a health care provider due to something you have read or seen in this article. Your reading/use of this article does not create in any way a physician-patient relationship, any sort of confidential, fiduciary or professional relationship, or any other special relationship that would give rise to any duties. This article does not recommend or endorse any specific tests, healthcare providers, procedures, or treatments, and if you rely on any of the information provided by this article, you do so solely at your own risk.

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