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This works for me. There is a part of my brain that waits to tell me when I haven't met my chocolate requirement. It then SCREAMS "Eat chocolate now!" and that's when I take a super B's supplement or B 100's. It is safe and within the hour the screaming has stopped. Really!
I keep single serving size portions of homemade mashed potatoes in the freezer for (carb)cravings. Potatoes, non-fat milk and some light margarine. Low calorie count(175) for cravings, nice craving abated feeling and even includes some protein(5g) and fibre(3.4g).
As soon as I bring home veggies from grocery shopping I cut them up into bite size pieces and put them in a clear container in the frig, top shelf front and center. Now my family has been grabbing the veggies more often then other snack foods.
I make a green smoothie most mornings to give my fruit and veggie intake a kick start. Simple combinations of mildly flavored greens and delicious fruits can pack in as many as 5 or 6 servings in one go! These are scrumptious and portable. Don't let the color scare you :)
I have made it impossible for myself to snack on unhealthy food by stocking my kitchen with ONLY healthy food. That way, I control what I eat at home besides it is a great motivating factor when I have to eat out where I remind myself that what I do at home cannot be undone elsewhere.
Sometimes it's difficult to stop the meal in progress and say "Hey wait a minute while I grab my measuring cup!" so it's good to train yourself to memorize what a cup or a half cup of grains or peas etc. looks like, so you can make your best estimate when you sit down to a meal at home or at a restaurant.
Buy several refillable water bottles (I prefer the stainless steel myself.) Keep at least four full of water in the refrigerator to have on hand. Then there are no excuses for not having time to get water before leaving the house; just grab a bottle and go. Good for the environment too!