For more insights, tips and guidance 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.

1. ’
www.bingeeatingbreakthrough.com

2. 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,

3. 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 :

4. 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

5. 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

6. 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

7. 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.

8. 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.

9. 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.

10. 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.

11. :
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.