Cravings, Confidence & High-Protein Comfort Food – This Week’s Must-Reads!

NUTRITION
Recipe Of The Week

High Protein Chicken Spinach Artichoke Casserole

Ingredients:
16 oz. Cottage Cheese
2 cloves Garlic(peeled)
1/4 teaspoon each Salt and Pepper
1/4 teaspoon Onion Powder
1 teaspoon Avocado Oil
1 pound Chicken Breast(boneless, skinless - cut into bite size pieces)
1/2 cup Mozzarella Cheese(finely shredded)
2/3 cup Parmesan Cheese(finely grated)
1 can (16 oz.) Canned Artichoke Hearts(drained)
6 oz. Spinach(frozen and chopped - thawed)

Directions:
1. preheat oven to 350 degrees
2. Place your artichoke hearts into a thin dish towel, cheesecloth or paper towel and squeeze out all the excess liquid. Finely chop them up and set aside.
3. Use the same dish towel to then squeeze out all the excess liquid from the thawed spinach.
4. Bring a large pan to medium heat. Once hot, add the oil and then the cubed chicken. Spread it out in the pan so that there’s no overlap, season with black pepper, cook for 2-3 minutes, then flip and continue cooking for 2-3 more minutes, until mostly done through. Remove chicken from the pan, draining off any excess grease/liquid, and set aside.
5. In a small food processor, add the cottage cheese, garlic, salt, pepper and onion powder. Blend until smooth.
6. Add the cooked chicken to your baking dish along with the spinach, artichokes, blended cottage cheese and about ⅔ of the mozzarella and parmesan (reserving the rest for topping). Stir with a spatula until combined and then spread out evenly in the baking dish.
7. Cover the baking dish with foil and transfer to the oven for 20 minutes.
8. Remove the foil, sprinkle the remaining mozzarella and parmesan evenly over top, and transfer back to the oven to bake, uncovered, for 10 more minutes. Switch to broil for a few minutes at the end to get a golden, bubbly crust

HEALTH/WELLNESS
The Answer To Ending Cravings Once And For All

You started strong—prepped your salads for lunch, made a smoothie for breakfast every morning and even turned down dinner with the girls to opt for a cooked healthy meal at home. Everything was going great…until it wasn’t. You’ve been on this new kick for several days now and the cravings finally hit. Before you knew it, you were elbow deep in a bag of tortilla chips…again.

Sound familiar? Cravings are powerful, and giving in doesn’t mean you lack willpower. In fact, trying to resist them with sheer determination often backfires, leading to overeating and frustration.

Instead of battling cravings, what if you could work with your body to reduce them? These five steps will help you minimize cravings, weaken their grip, and handle them in a way that supports your health goals.

STEP 1: BREAK THE CRAVINGS CYCLE

Cravings tempt us to eat unhealthy foods. But did you know that eating unhealthy foods also drives up our cravings? It’s a vicious cycle.

Take sugar, for example. A sugar-packed snack causes a blood sugar spike, followed by a crash that signals your body to crave more sugar for a quick energy boost. On top of that, sugar triggers dopamine release—the “feel-good” hormone—making it even harder to resist the next sweet temptation.

Here’s the good news: The less processed sugar you consume, the weaker your cravings become. Over time, your body will naturally lean toward healthier options. And when you do indulge in a sweet treat, you’ll likely find a small portion satisfying.

Bottom Line: Reducing cravings takes time, but it gets easier. Stick with it, and your body will naturally crave fewer processed foods.

STEP 2: SWAP, DON’T RESTRICT

Instead of thinking of cravings as a sign of weakness, recognize them as signals from your body. Here’s a mindset shift:

Instead of: I crave junk food that I shouldn’t eat. I’m weak if I give in.

Try this: My body craves certain foods when it’s hungry, low on nutrients, dehydrated, stressed, or tired.

Cravings often indicate a need, not a lack of willpower. Ignoring them doesn’t work—they’ll just keep getting stronger until they’re impossible to resist.

The Solution: Instead of cutting foods out completely, swap them for more nourishing choices. If you’re craving chips, try crunchy veggies with hummus. If sweets are calling your name, grab a piece of fruit. By giving your body what it actually needs, cravings will naturally fade.

STEP 3: PRIORITIZE PROTEIN AND FIBER

Eating enough protein and fiber is a game-changer for reducing cravings. These nutrients stabilize blood sugar, keep you full longer, and prevent energy crashes that lead to unhealthy snacking.

If sugar cravings are a constant battle, try reaching for naturally sweet, fiber-rich foods like berries, apples, or pears. These satisfy your sweet tooth while providing vitamins and minerals your body actually needs.

Try This: Start your morning with at least 30-40 grams of protein. Fill your lunch and dinner plates with high-quality protein, fiber-rich vegetables, beans, and healthy fats to keep cravings at bay.

STEP 4: HYDRATE FIRST

Dehydration can disguise itself as hunger or cravings. Before reaching for a snack, take a moment to check in with your hydration levels.

Make It a Habit: Aim for at least 80 oz of water daily. If you’re feeling sluggish or craving something sweet, try drinking a glass of water first. Herbal teas and lemon water are great options too!

STEP 5: BALANCE SLEEP & STRESS

Lack of sleep and chronic stress are two of the biggest craving triggers. When you’re tired or overwhelmed, your body craves quick energy from sugar and processed carbs. Stress often leads to emotional eating, making cravings even harder to control.

Your Action Plan: Prioritize 7-9 hours of quality sleep per night and find ways to manage stress—whether that’s exercise, deep breathing, or mindfulness. When you’re well-rested and calm, your cravings won’t be nearly as intense.

CONQUER CRAVINGS FOR GOOD

Overcoming cravings isn’t about perfection—it’s about consistency. When you listen to your body and support it with nourishing foods, hydration, sleep, and stress management, cravings lose their power.

Stick with these five steps, and in just a few weeks, you’ll notice a shift. Cravings will become less frequent, easier to manage, and no longer in control of your decisions.

Remember: It’s not about restriction—it’s about giving your body what it truly needs. Progress, not perfection, is the key to lasting success!

MINDSET
The Power Of Authenticity

Embrace who you are.

Be authentic.

Be genuine.

Be yourself.

We're all a little weird.

It's not just you.

...But the longer you conceal your true, authentic self...

The longer you'll keep yourself from connecting with the people...

Building the relationships...

...and finding the opportunities that will bring you true fulfillment.

What makes you unique is your superpower.

It's the most attractive and interesting thing about you as an individual.

Embrace it.

Authenticity is extremely practical.

...and in a world where everyone is working their hardest to feel accepted and valued by pretending to be someone or something they aren't online...

It's rare.

People are drawn to it.

People are hungry for it.

Trust me.

There is no better way to stand out other than being who you truly are inside in a real and unapologetic way.

It's the greatest gift you have to offer.

...and people will love you for it.

Including yourself.

Make yourself Better Today.

(adapted from Andy Frisella)