Just look at that percentage of women who have them!! And I think “gosh dang those hormones are on fire!!” But it is more than just hormone my loves!  How we live, sleep, and eat every single day plays a huge role in those cravings and when we get them and how fast get them or how intense we get them.

And I know everyone who is listening has gotten cravings, I mean that number up there speaks volumes.  But what exactly are cravings” By definition I mean.. Well, cravings are defined as an intense desire for a specific food. They are stronger than normal hunger.  

Hunger is when you will eat anything! Steamed broccoli because the is how hungry you are!

Where craving is a desire for something specific.  Like you want cookies or cookies from a specific bakery or pizza from a certain pizzeria. See the difference’

I have heard before that craving is a nutritional deficiency.  And I can go either way on this.  There is probably some merit to that, but usually, I say that our cravings are more than that. We are hard-wired to crave this specific crappy food! Not healthy food, am I right’  So instead of saying it’s about nutritional deficiency, I like to say that cravings are going to be 3 things.  And this is what I ask everyone when we get into the topic of cravings. 

1. Are you hungry’ Are you eating enough for each meal’ What are you eating’ And is it sustainable’
2. What is your energy like’ Did you sleep last night’ Are you sleeping well’ If I am low energy, I am going to be looking for a sugary, high caffeine fix trying to find ways for my body to get more energy.
3. What are your emotions/stress like’ Are you in an emotional place right now’ Are you emotional and stressed’

You are never going to NOT get a craving.  It just will always be something that is there.  But today I want to talk to you about how you can avoid fewer cravings but be cognitive of how your day is going and a few simple changes you can make each day to reduce those cravings!  How do you minimize the cravings and make them less intense, less frequent’

The first and biggest reason WHY cravings are coming at your so hard is that YOU ARE NOT EATING ENOUGH!  I know there are so many out there that you have lived in this bubble and you know that if you only just eat this much you are safe, or you are burning more calories than you are consuming in a day.  Yes, we want that calorie deficit, but not if you are starving all day long.  You may not be eating enough to keep up and your body is craving other things or more sustainable calories.

So, write down what you are eating during the day so that you can see how you were at the end and how you felt that day.  Were you craving by the end of the day and still hungry or do you feel like that one Uncle you have that always overeats on Thanksgiving and unzips his pants because you are too stuffed’ Maybe that Uncle is you 😉. I like to measure hunger on a scale of 1 to 10 scale. The STUFFED feeling is a 10. Ideally you want to be around a 5-7 every meal.  Also, track those gym days too.  Did you crush it at the gym that day and you are starving after’  If that is the case, then you will need to up your protein and vegetables during your meals on those days.

The next reason you are craving is my ultimate JAM!  YOU DON’T HAVE A FREAKING PLAN!  Do you go throughout your day willy nilly no plan on what you are eating’

If I am always thinking about what I need to eat, and I am not eating, then 9 times out of 10 I am going to reach for the fastest thing possible and it’s USUALLY not a healthy thing that I am reaching for.  AM I RIGHT” 

So, what you are going to have to do is get used to planning.  And you will be amazed at the peace of mind this brings you once you get started.  I love meal prepping, because it helps me to be prepared and go into the day knowing what I will be eating. It makes things go much more smoothly.   But this doesn’t have to be something you make every single day,  but go in with a plan for that day, track it, and see how those foods make you feel come the end of the day. 

Third, ARE YOU DRINKING ENOUGH WATER”  I can’t say this enough, and most people will be like “oh I know I don’t drink enough water.”  And I always tell my clients they need to be drinking enough water because water mimics hunger. If you are not drinking enough water and craving and hungry all day, then you may be really CRAVING THIRST!  Staying very hydrated helps you ward off those cravings, so when you are out and about during your day, bring water.  When you are working out, drink 16ox minimum during your workout, if you work from home, keep that water right next to you at your desk. 

Staying hydrated will make you feel fuller, so keep drinking throughout the day.  How much water should you drink though’  Try to get in about half of your body weight.  So, if you are 160 pounds, then you will need a minimum of 80 ounces of water every day. And if you have a craving coming on, try and have a glass of water and see IF IT IS THIRST!  If it works, then you know you need more water. 

Alright, the next thing I KNOW people are struggling with… ARE YOU TIRED” 

Many people who listen to me right now do not get enough sleep and they do not make it a priority. I am CHALLENGING everyone listening to have 7-9 hours of sleep. I make damn sure to get 7 hours of sleep every night and sometimes I get 8-9!  Because I KNOW that if I do not sleep or get that sleep, I cannot function properly, and I am mainlining coffee like a junkie, and I am craving like nobody’s business!  I know me and I know what would happen. So just like with food, I want you to see how you are throughout the day when you are getting more sleep vs. when you get less than 7 hours.

As much as 55% of the people who are considered to be obese are not getting enough sleep.  When you stay up late, your body is actually saying, “You are forcing me to stay awake, so I need some energy right now.”  It’s  sending you those cravings to grab those sugary, fast things to eat.I want you to track your sleep and see what you are getting at night.  Use a fitness watch to help give you a ballpark figure of the type of sleep you are getting.  This will help you to check for patterns and adjustments that may need to be made.

Another way to create a craving is what  I call DISORDERED EATING! 

What is this anyway” Let’s say you have 1 great meal and then you didn’t have a plan for the rest of the day.  So too much time passed between meal 1 and meal 2 and now you are out in seek mode and trying to find something to eat because  YOU ARE hungry!  And when you are really hungry, we don’t make the best decisions.

Make sure your meals are balanced and think about everything you put into your mouth. Protein kicks it off and then everything follows that!  A bagel and cream cheese for breakfast isn’t going to cut it because it isn’t going to fill you and there is not enough protein in there to sustain you until your next meal.  It’s too many unrefined carbohydrates and it just isn’t going to work for you.  When you eat more protein-packed foods in the morning, you feel fuller for longer and have fewer cravings throughout the day.

If I haven’t drilled that point in about protein than I don’t know what else to do!! Protein is such a foundation especially for us ladies on all parts of our bodies.  Protein is your new best friend!! Here are some simple to make foods to get protein easily… Greek yogurt, Poultry, Eggs, Fish & Lean meats!  Everyday ladies!!

I created a Cravings Guide for you so you can make sure all of your meals look better so you are eating more, staying more full throughout the day and not in that, “I didn’t eat enough and grabbing whatever you can.” mindset.  So be sure to grab it HERE! And let me know what you think!

I touched on STRESS before and it is a huge factor. 

You know how I am about stress!  Most of us are giant stress balls and I am a recovering stress ball myself!  There are 2 types of people when they are stressed.  Ones, like me, who don’t eat while they are stressed, and others that eat all the time when they are stressed.  Ladies we suck at stress!!!  Stress causes our cortisol to rise and that then leads to weight gain and this weight sits especially in our bellies. It also causes us to eat more as a way to cope with stress.

Be sure to plan ahead as much as you can.  Try to avoid being stressed the best you can and try and throw in my stress management techniques into your life!  Try breath work, or meditation, praying, going for a walk-in nature, deep breathing or closing your eyes for 5 – 10 minutes.  And if you find yourself in that craving mode when you are stressed, I want you to think to yourself to recognize the triggers!  When we can recognize what sets us off, we can start to diffuse that bomb! 

Okay, ladies, what is your ENVIRONMENT like” This is the last thing I am going to touch on and it has to do with your friends and family…. Are the people around you supportive of what you are doing’  Are the people around you always wanting to go out and drink every week and eat heavily each time’  What do you do when you go out with friends”’ Can you have 1 to 2 drinks and be totally okay or do you go completely out of control’

You have to set boundaries when it comes to this and what are your boundaries if you have any’  Who are you around that makes you eat more or drink more’  Have a conversation with them and tell them they can’t do that overeating and drinking with you anymore or you just can’t go out as often.  This is about YOU and taking care of YOU, not anyone else!!

Magic makers, I know there is a ton of great info in this blog and over on the podcast, but all of this really boils down to 3 things!

1. Improve your diet. Healthy whole foods. Adequate protein. At least 30 grams in every meal.

2. Stay hydrated.

3. Give your lifestyle a good makeover. Set boundaries so that when you are out and you feel good after a night out!

This is going to take some time and you watching for cues and seeing what your triggers are.  I want you to say, “Here are the things I am going to not do so that I don’t fall down the same rabbit hole of cravings.”  And it is all about experimenting and seeing what is working for you.  Watching how you are when do get more of what your body needs vs less of what it needs.  Track your behavior and your energy levels and your cravings or NO cravings.  Watch it all and report back to YOURSELF about how you are doing.  And if you are killing it girl, then do not stop!!! YOU GOT THIS!

So be sure to check out that Cravings Guide in conjunction with this blog and hit me up on the socials of what you think!  Did the guide help you get organized and help you become more in control of your days’  Remember, you are in charge of what goes into your body and what your body does!!

LINKS

Facebook Page: https://www.facebook.com/FabFitSquad

Facebook Group: https://www.facebook.com/groups/fitgirlmagic/

Website: https://kimbarnesjefferson.com/

Podcast: https://podcasts.apple.com/us/podcast/fit-girl-magic-healthy-living-for-women-over-40/id1476883661

Cravingsguide https://kimbarnesjefferson.lpages.co/cravings-2020/

The post Crush Your Cravings appeared first on Kim Barnes Jefferson.

Back in the day I was hot chocolate junkie!! But most hot chocolate out there is just a ball of artificialness.

I really missed it so I found this great recipe helps to hit the spot. It’s somewhere between hot chocolate and chocolate pudding and meant to be sipped on.

This recipe is RICH. You won’t need a lot of it to get your fill! I’ve used mint in this recipe, but you could get a little crazy and use different extracts for different flavors.

Ingredients

· 2 1/4 cups milk (almond OR coconut milk)

· 1/2 cup unsweetened cocoa powder

· 1/4 cup sugar

· 1 1/2 tbsp. cornstarch (be as exact as possible or the texture will be weird)

· 6 fresh mint leaves

· 1/2 tsp mint extract

Instructions

1. Put all ingredients in a medium saucepan over medium heat. Whisk often.

2. Cook until it begins to boil. Whisking constantly.

3. Once the mixture boils, remove it from heat to serve.

4. (Optional) Remove the mint leaves before serving and either throw them out or put them on the top so you don’t end up finding them unexpectedly in the cup.

The post OMG! The Best Hot Chocolate Ever! appeared first on Kim Barnes Jefferson.

Lucky that I’ve found this recipe that lets me have BBQ back in my diet. This homemade BBQ sauce uses less sugar and instead focuses on spices and onion to get an amazing BBQ flavor without packing in more calories.

• 1 1/3 cup apple cider vinegar
• 2 cups water
• ¼ cup Dijon mustard
• ¼ cup brown sugar, packed
• 2 tsp pepper
• 1 tsp onion powder
• ½ tsp garlic powder
• 1 cup lemon juice
• 4 white onions, chopped
• 1 cup Worcestershire sauce
• 1 1/3 cup ketchup

*I like my spicy so I’ve added in some crushed red pepper flakes or Sriracha.

Instructions

1. Add all of the ingredients besides the ketchup to a saucepan and bring to a boil. Turn to low and simmer for around 25 minutes, stirring every 3-5 minutes.
2. Remove from heat and add ketchup.
3. Serve warm or store in the fridge for later.

Love recipes — me too, grab 30 more right here!

The post I Love Me Some BBQ appeared first on Kim Barnes Jefferson.

✳️Claim 1: More Regular Meals Increase Your Metabolism — By eating several smaller meals every day you are increasing your metabolism more regularly. The truth is that the amount of energy you use when digesting food is directly related to the quantity of food to be digested. The net benefit of more regular meals in this instance is little.

✳️ Claim 2: Eating More Frequently Helps to Control Cravings — This is a far more practical claim, and one that is more readily accepted by many health experts. I’m always asked about “snacks” for me I don’t have “snacks” I eat mini meals. When I do this, by the time you start to crave a snack, it’s time for your next mini meal! Eating several smaller meals per day can be hugely beneficial in monitoring calorific intake.

✳️ Claim 3: Eating More Frequently Helps to Maintain Stable Blood Sugar Levels — This claim stops dead in its tracks when compared against actual science. The theory that blood sugar levels can be more accurately maintained by regular meals makes sense, but in practice it has little impact on most people. The science simply isn’t there to back it up.

So what do you do”

Yes, eat more frequently. Pay attention to YOUR body, to determine the number of meals that work best for you. Are you hungry, do you have cravings and how are your energy levels. All of these are clues telling you to change something.  At the end of the day, I want you to find a healthy lifestyle that works for you and you will stick to it. If it doesn’t, stick to what does work. It’s that simple!

The post Should You Eat Several Small Clean Meals Per Day’ appeared first on Kim Barnes Jefferson.

Let me define junkfood — yes we all know that we should eat cookies, chips, fried foods.  What I also want to throw in the mix is processed foods.  Some many times I read a food journal and they are “lite foods” “non-fat” foods. Many of these foods are “processed” to make them healthier. Honestly these are no better than junk food. You “feel” better about them because the front of the package may say “healthy” “natural” “whole grain” I encourage you all to read your food labels. 

Have you ever tried one of those diets that claimed to help you burn fat and lose weight at a miraculous rate’ You tried it, and it actually worked. The problem was, it did not allow your body to ingest the minerals, nutrients and vitamins it needs to be healthy, so you eventually regained all the weight you lost and even more. I know that has happened to me in the past, when  I denied myself of EVERYTHING and BOOM the willpower damn power and I was head first in to a pint of ice cream.  That is the same danger that exists when you attempt to quit junk food overnight.

Your body is the most amazing machine ever created. In conjunction with your brain, it learns to adapt your physical growth to whatever fuel you give it. That is why people can live their entire life eating food which is not that healthy for them. The brain and body will keep working hard to let you live as long as possible, in spite of your bad eating habits.

When you feed yourself junk food on a regular basis, your brain tells your body to get used to it. Plus, our brains get lit up by the combination of sugar, salt and fat. If you cut junk food off dramatically, your brain won’t like it. You may trigger cravings. If you are currently experiencing cravings these cravings may intensify.

Since you are tackling in many cases emotional and mental dependency, the most successful route to defeat junk food addiction is to take it slow.

• Begin by keeping a food journal, and write down EVERYTHING you ingest
• Eating 10 junk food items every week, perhaps cut back to 7 or 8 junk food rewards the first week
• Review your list of stuff and think what could be the easiest thing to give up.

Slowly taper down weekly, and forget about a cold turkey approach. There is a reason why your addiction to junk food is so strong. And that means that even if cold turkey quitting works in the short term, your success is often short-lived, and you go rushing back to junk food eventually.

Want an action guide to help you get though your junk food detox’

The post Should You Eliminate Junk Food from Your Diet Cold Turkey’ appeared first on Kim Barnes Jefferson.

But does food ever really make you happy’

Sure, you may experience an enhanced mood or even euphoric feeling when you eat some foods. But this usually only lasts for a short period of time. And many of the foods which cause a naturally enjoyable sensation in your mind are not very good for you. Foods heavy in processed sugar, salt and fat, drinks and foods rich in chocolate and caffeine, all of these attack your brain just like a narcotic does in a drug addict.

Addictive Foods That Deliver Short-Term Pleasure Can be Dangerous

In the short term you may feel amazing, but afterward you are put in a poor emotional state. You know the guilts, the negative self talk and the vows to never do it again.

Your body was designed to reward you with pleasurable and comfortable feelings when you eat.  Back in the caveman days this ensured that we eat enough to survive. Over the last few centuries we as a society has turned to food to make us happy.  We need to start to focus on what true happiness is and realize that it doesn’t come from food. We need to find another way to make ourselves happy from within.

If you have an unhealthy relationship with food, it can make you downright unhappy. You eat chocolate, you enjoy a sweet, fat-filled, sugar-packed treat or snack, and you get a nearly instantaneous feeling of pleasure and happiness.

But not long after, that feeling disappears, only to be replaced with an irresistible craving for more unhealthy food. Then the guilt creeps in.  You become angry at your inability to control your desire for these unhealthy foods which make you feel so good. This can lead to binge eating, and the dangerous “food for happiness” cycle continues. This could lead to even more destructive behaviors. If that is case, please seek professional advice, talk to a physician or food addiction specialist.

 Journaling Your Eating Can Help

From merely packing on a few extra pounds to causing life-threatening heart diseases and other maladies, eating for the wrong reasons can lead to a wide range of health problems. Keep a food journal to find out if you are eating in response to periods of high stress or other emotions, and you will identify if you are eating unnecessarily.

Want to learn more about emotional eating” Check out my Action Guide that give you 10 Tips to Combat Emotional Eating

The post Does Food Ever Really Make You Happy’ appeared first on Kim Barnes Jefferson.

A recent study confirms that Fatty Foods and Sugar as Addictive as Cocaine
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A US government study suggests that processed foods and sweet, sugary drinks and snacks actually cause a reaction in your brain that creates addiction. Nora Volkow is the Director at the United States National Institute on Drug Abuse. She says that there is overwhelming data which has identified fatty foods and sweet treats as having the addictive power of cocaine, nicotine and other drugs.

This is relatively new knowledge, not really known by scientists in the 1990’s. Previously, if someone could not cut back on unhealthy fats, sugar and fast foods, that person was said to have a will power problem. They simply were not trying hard enough.

But now we know that is not always the case. 

If you crave doughnuts, sweet sodas and sugar-packed candy bars, it may be because your brain…
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No fewer than 28 scientific studies on food addiction were published in substantial medical and health journals in 2011 alone. And they all revealed similar findings. This is not good news if you are trying to limit fat and sugar.

Because now that the food manufacturers have been alerted to this knowledge, sugar, fat and high fructose corn syrup are going to find their way into more and more foods. This is there way of hooking you. To learn more about this you may want to read this book, Salt, Sugar and Fat. 

And while fats and sugars have always been in the human diet, modern processing has created a new level of addiction. Extremely concentrated sugars, artificial sweeteners and unhealthy fats and refined flour with little fiber or nutrients are being found in addictive fast foods and sweet treats. So what was already a problem in your brain has become even more difficult to combat.

Fortunately, you can rewire your brain to lessen the effects of sweet and fatty foods. Slowly begin to limit the amount of high-fat, high-sugar foods and snacks you eat. Just remember that you have a natural tendency to crave these types of foods, since your brain will reward you with pleasure.

Cutting back is going to be difficult, but the health and waist line rewards are more than worthwhile.

Want to learn more about emotional eating” Check out my Action Guide that give you 10 Tips to Combat Emotional Eating

The post Can Fatty Foods Be Addictive’ appeared first on Kim Barnes Jefferson.

1. You Crave Junk Food Because You Are Eating Too Much Processed Foods  — Junk food has so little nutritional value that the more you eat, your body is not getting what it need to sustain you.  When you are lacking in healthy minerals and nutrition your body sends out signals that you are always hungry because it’s looking for you to eat those nutrients. Instead of reaching for the missing nutrient, you reach for something to solve the hunger problem, and you may find that’s junk food in your hand again. One of the biggest culprits of processed foods hiding as healthy foods is the “low-fat” “reduced fat” or the foods made my large diet company’s having you think that it’s healthier to eat than the tradition fat foods. Ladies, you want to do your homework — read the ingredients, if you need a college degree put it back on the shelf.
2. You Crave Junk Food Because Devil on Your Shoulder Tells You To — Believe it or not most junk food is engineered to make us eat as much as we can!! Yup, scientist know that when they combine fat an sweet or fat and salt our brains just LIGHT UP!!  Your brain tells you to get more of that thing which just made it feel so happy. Then our stomaches are like Mother of Pearl so stuffing your face, I can’t handle any more food. If you find this fascinating there a great book, called Sugar, Fat And Salt that details the science that food companies use to encourage us to eat and eat and eat. In fact some studies have link junk food ingredients to have the same effect on our brains as cocaine and other narcotics.
3. You Crave Junk Food Because You Need A Boost  — My energy use to plummet around 4:30pm I had about 1 hour left to work and I was like give me anything to get me through the next hour until I could get home to raid the fridge. Anyone else feel that way –LOL.  We love junk food because it’s packed with sugar and other sweeteners.  Just want you need to get you through that last hour or two of work. Unhealthy, sugar-filled snacks will definitely give you a quick boost. But this artificial energy leads to an inevitable crash. And it is accompanied by other unhealthy chemicals and processed ingredients that do your body and your mind more damage than good. One way to overcome this is to look at your sleep. Are you sleeping enough the average American gets less than 6 hours, telling themselves they can get by on less and they will make it up on the weekend. This fact alone will keep you stuck in the late afternoon craving cycle. Start by giving yourself a bed time by counting back 8 hours from when you need to get up. I know that may sound like crazy talk, but if you are at least in bed at the 8 hour mark you can gradually start to unwind and then at least get 7 hours of sleep. Give this a try and report back on your late afternoon cravings.
4. You Crave Junk Food Because You Just Finished Eating a Meal — This may sound a little crazy, but when you leave food particles in your mouth after eating, you can actually stimulate junk food cravings. If it is not possible for you to brush her teeth after you eat a meal, rinse your mouth out with water or chew xylitol dental gum (helps clean your mouth). Not every meal deserves desert after. You NEED that sweet treat after a meal go for a piece of fruit. There are also plenty of teas available, my favorite is mint tea love it!!!
5. You Crave Junk Food Because Your Emotions (Happy or Sad) Tell You Go For It —  Up to 75% of overeating happens as an emotional response. And this can often times mean reaching for unhealthy junk food and comfort food. One of the best tips I’ve ever read is to place a not on the jar or bottle of whatever you tend to reach for the most. The note simply says WHY ARE YOU EATING’ That is your pause. In this pause you check in with you body to determine am I  Bored’ Angry’ Tired’ Lonely’ or truly hungry” If you are someone who emotionally eats, I have another amazing book that I recommend, 50 Ways To Soothe Yourself Without Food. Great book filled with practical advice that you can actually do. I’ve also done a podcast about it.

I hope these tips were helpful for you. I’ll be spending the next month discussing emotional eating because I know it effects so many of us. I’m in the process of creating a 5 day emotional email ecourse, if you want to be notified when it’s available, click here to sign up to get on the list.

The post 5 Reasons You Crave Junk Food appeared first on Kim Barnes Jefferson.

Cocoa powder is a great way to help with that chocolate craving without adding a lot of calories. Of course you need a bit of sweetness to go with it which is why this recipe also includes bananas and a bit of coconut! These are a favorite at parties and with kids as well. They take minutes to make so you’ll want to keep the ingredients on hand after the first time you make them.

Ingredients

• 1 banana
• 1 tbsp. cocoa powder
• 3 tbsp. toasted coconut
• (Optional) Chocolate syrup for drizzle

Instructions

1. Put the cocoa powder on one small plate and the coconut on another.
2. Cut the banana in several thick slices. Cut at a 45 degree angle to create longer slices.
3. Roll the outside edges in the cocoa powder. Shake the excess off carefully.
4. Dip the top and bottom in the toasted coconut.
5. If there is any remaining coconut, sprinkle it on the top of the slices.
6. (Optional) Drizzle a little bit of chocolate syrup over the top.

Here are 2 other tips

I love me some Isadelights. Just 2 give you just the sweet treat you need.

I also use this cocoa powder

The post Chocolate Coconut Banana Snacks appeared first on Kim Barnes Jefferson.

Sorry for pointing out the obvious. Eating sweets and desserts makes you crave more sugar. It’s a vicious circle that never ends. It’s no wonder why you’re craving sugar all day long.

Some of our cravings are around habits, for example, say you have sugar cravings every day around 7 p.m. It’s probably because you just finish dinner and had a hard day and want to give yourself a reward. So.. here are two strategies. 1. Distract yourself —  call a friend or go outdoors for a walk. You can even wash the dishes or take a shower! Do whatever it takes to get yourself busy.  2. If going cold turkey isn’t your think, you can scale back, so you allow yourself 6 treats that week, then 5, then 4. You get what I’m putting down  🙂

We also have foods that just trigger use to lose our stuff! Here is where you become a detective to determine what sets up you to crave and unfortunately binge. Is it just seeing or being around it, stress or other emotions. Now that you determined this, you can work to find healthier substitutes.

Another proven way to beat sugar cravings is to increase your protein intake. Protein is known for its appetite suppressing properties. Not only it feeds your muscles and cells, but also keeps you full longer. When you’re craving sugar, eat a high protein snack. Boiled eggs, protein bars, walnuts, sunflower seeds, cottage cheese, and Greek yogurt are your best options. These foods also promote weight loss and boost your energy.

Make sure you eat more fiber. This nutrient regulates blood sugar levels. Most people are craving sugar when their bloog glucose levels drop. The best sources of fiber include whole grains, whole rice and pasta, seeds, raw nuts, green leafy vegetables, cabbage, and cauliflower. These foods also contain complex carbs, which are slowly absorbed into your body. As a result, they reduce hunger and cravings.

I’d love to hear your feedback, what is something you crave and how have you been able to find a healthier substitute OR crush that craving.

Need more support’ Check out my craving crushing report.

The post Simple Tips to Beat Sugar Cravings appeared first on Kim Barnes Jefferson.