Cravings – why we get them and how to curb them.

Cravings. They come in all shapes and sizes. Whether it’s for something sweet or salty, a meal that is heavy or light. We crave comfort food, but we can also crave healthy food. It doesn’t even stop with food. We crave intimacy, adventure, alone time, and more. So why do we get these intense desires?

The simplest answer is that we are suffering from an imbalance someplace in our life.  Whether it be in our diet or elsewhere.

For the purpose of this blog post, we will be discussing how to address food cravings, but many of these techniques can be applied to cravings that go beyond the plate.

A Dietary Approach to Cravings:

As I mentioned earlier, cravings are often an indication of an imbalance occurring somewhere in the body. The theory of Macrobiotics believes that you strive for balance through yin and yang. When you apply this to your plate, you are trying to balance flavors, such as sweet and pungent (yang) with sour, bitter, and salty (yin). This can also be applied to temperature, balancing hot foods (yang) with an equal amount of cold foods (yin). If you find yourself craving sweets, it may be because you have an excessive amount of yin in your diet and you need to find a balance. Maybe this is taking out some salt (decreasing yin), or maybe you need to add in some sweet (increasing yang). It’s important that increasing sweet can be as simple as adding in a little sweet potato to a meal, it doesn’t necessarily mean adding in a ton of sugar.

Ayurveda has a very similar approach to cravings. Ayurveda recognizes six flavors: sweet, sour, salty, pungent, bitter, and astringent. If you are familiar with Ayurveda you will know that it is all about striving for balance between your own unique constitutions. We won’t get too deep into that today but instead will focus on the basics of balancing the flavors to decrease cravings. I love the ayurvedic idea of attempting to have each flavor present in a meal. Sahara Rose has an ayurvedic cookbook where she demonstrates this with six-taste bowls. For example, if you are making a salad, you may add arugula for bitter, strawberries for sweet, radishes for pungent, a little sauerkraut for sour, potatoes for astringent, and top with some sea salt for salty. The idea is that you will have satisfied all six tastes in one meal, thus lowering the chance of craving one of the tastes later in the day.

How to Identify and Navigate Cravings:

1. Acknowledge the Craving

Have you ever tried to ignore a craving or try to satisfy it with something else and the craving just continues to get stronger and stronger. I definitely have, and it is not a pleasant feeling. When you acknowledge the craving, you take away its power. This does not mean that you have to give into it, but you recognize it for what it is, which allows you to proceed to the next step.

Currently, I am craving chocolate chip cookies so let’s use this as an example. For step one, I simply acknowledge what exactly I am craving. Instead of trying to fulfill this craving with foods I deem “healthier”.

2. Explore the Origin of the Craving without Judgement

This is where you dive into the “why” ‘of the craving. Some questions you can ask yourself to help you with this process are:

  • Is this craving occurring alongside a particular emotion or physical feeling?
  • Is this craving for a highly palatable food?
  • Is this craving tied to a habit?
  • Is this craving guiding me toward a food that would support my health or well-being?

For me with the chocolate chip cookies, I often crave sugar and carbs when I am feeling overwhelmed. Stress, fatigue, boredom, and loneliness are emotions that can often lead to cravings. Identifying what you are feeling at a time of a craving is a great way to take away its power.

Chocolate chip cookies are highly palatable foods, they are full of sugar and carbs, and can offer a sense of comfort. While highly palatable foods are okay to be enjoyed on occasion, eating them excessively can lead to more and more cravings for them.

This particular craving is not tied to a habit, but I do often crave sweets after dinner, which would be a habit of having dessert at that time. Identifying if you are used to having the desired food or drink at a particular place, event, or time of day is another way to feel more empowered around your cravings.

For me, sugar usually gives me a migraine, so having the cookie will most likely not support my health or well-being. However, there are times when I know that just a bite of something will satisfy my craving without harming my health, which is another important piece of information to be able to recognize yourself to feel more empowered.

3. Proceed from a place of Empowerment

Now that you have acknowledged the craving, and identified its origin, and hopefully also recognized if there were any places in your diet where you may be experiencing an imbalance you can proceed from a place of empowerment. Instead of feeling like you are being controlled by your cravings, with your new knowledge, you can decide if it is best to satisfy the actual craving, or maybe it is better if you find balance in another area of your life to create satisfaction that may be more permanent than turning to food.

In my case with the chocolate chip cookie, simply identifying that the craving was coming from a place of overwhelm made me realize that taking some time to do some deep breathing and a five-minute meditation was enough to get the craving under control. My head felt clearer and I no longer needed sugar to soothe my body.

I hope this information helps you navigate your next craving. Remember, cravings are apart of life and is a way for your body to send a signal that something is out of balance. Next time you have a craving the most important thing is to approach it from a place of non-judgment and curiosity. Look at it as information that can lead you to a more empowered and wholesome life.

What foods do you crave the most? Are you more likely to crave sweet or savory? Tell me in the comments below along what tips you found most helpful from this post?


The Buzz on Bee Pollen

Did you know that bee pollen is one of nature’s most complete superfoods?

Bee pollen in the super food of the future. It is a combination of pollen, nectar, honey, wax, enzymes, and bee secretions. Basically, it’s what bee’s feast on, so it is high in nutrients, vitamins, minerals, fats, and it is even a complete protein. Research is also finding that is has anti-inflammatory properties, can decrease allergies, may help fight cancer, boosts energy and metabolism, is anti-bacterial, may increase fertility, and clears up the skin.

Bee pollen is just one of the things that makes these little treats so nutritious. Collagen is great for muscle and joint support. Pepitas are high in zinc to give a little boost to the immune system. Dates not only help these little balls of heaven hold their shape, but they also have a low glycemic index, adding sweetness without the blood sugar spike. Sunflower seeds are high in vitamin E contributing to healthy glowing skin. Plus, using sunflower butter makes these nut-allergy friendly. Raw honey is full of antioxidants, protecting us from free radicals. Some people also believe that it can help us to develop resistance to seasonal allergies. The real kicker here is turmeric. Usually totted for being an anti-inflammatory, it difficult for the body to absorb without the addition of black pepper. However, no black pepper is used in this recipe. That’s because using pure, fresh turmeric helps strengthen the gut lining and aids in the repair of leaky gut. If you are still searching for that anti-inflammatory effect though, never fear, bee pollen brings that to the table as well.

These bee pollen protein bites taste delicious and can be made in a cinch. The health benefits you’ll get when you eat them are just a bonus.

It is high in protein (in fact, it is a complete protein), anti-inflammatory, can decrease allergies, may help fight cancer, boosts energy and metabolism, is anti-bacterial, may increase fertility, and clears up the skin.

Here is an easy bee pollen recipe for glowing skin and a boost in energy.

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Note: please do not consume bee pollen if you are allergic to bees or honey.



Raman, R. (2018, August 13). Top 11 health benefits of bee pollen. Retrieved 2020, from

Vitamin A

Vitamin A is essential for gut health, a strong immune system, balanced hormones, and more.  But, did you know that most foods don’t actually contain vitamin A? Fruits and vegetables actually contain beta-carotene that is then converted into vitamin A in the body.


Why do we need Vitamin A?

Vitamin A is essential for cell differentiation, cellular growth, hair and nail health, immunity, healthy vision, reproductive health, and gut healing. It has been shown to reduce the risk of cancer and fight inflammation. A deficiency in vitamin A may result in night blindness, increased risk of infection, and premature aging.


How do we get Vitamin A in our diet?

Vitamin A can be found in animal products such as beef liver, cod liver oil, egg yolks, and butter. When looking for plant-based sources of vitamin A, aka beta-carotene, think the color orange! Carrots, sweet potato, sweet red and orange peppers, cantaloupe, mango, papaya, apricots, winter squash, and pumpkins are all high in beta-carotene. Other sources of beta-carotene are leafy greens such as kale, romaine lettuce, spinach, and collard greens. Oh, and don’t forget broccoli; it’s another great source of this vitamin!


Important Note:

Vitamin A is a fat-soluble vitamin, meaning that it is not eliminated through urination, which can lead to Vitamin A toxicity. If you are concerned about your vitamin A levels, please consult a professional. I always recommend eating a well-balanced diet of whole foods to keep your vitamin levels in check.

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Drink Yourself Calm

I have suffered from severe anxiety for as long as I can remember. Racing heart. Tightness in your chest. Sweaty palms. Shortness of breath. The feeling of being out of control of your own body is a feeling that I dread.


Here are three of my favorite drinks that I turn to when I feel my anxiety spiraling out of control, or when I just need to feel an extra sense of calm.



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Refreshing Lavender Lemonade

1 scoop Vital Proteins Lavender Lemon Beauty Collagen

1/4 tsp honey (or sweetener of choice)

8 oz water

A handful of ice (optional)


Why it works:

Lavender contains a compound known as Linalyl acetate that has both relaxing and anti-inflammatory properties. “When inflammatory processes happen within the body, one of the first things to be affected is the gut and the microbiome. Stress produces inflammatory cytokines that can actually alter the way that the gut, brain, and nervous system response. This can include the development of depression, anxiety, and leaky gut” (MCNEW, 2018).

Collagen is a key component in healing your gut. Leaky gut increases your inflammatory response, therefore causing an increased chance of an anxiety attack. The collagen in this drink help to strengthen and repair your gut lining, improving the bodies response to anxiety in the future. Added bonus: it leads to beautiful skin and hair!




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Relaxing Reishi Hot Chocolate

Option 1:

8-12 oz hot water or nut milk of choice

1/2 tsp reishi (I get mine from Sun Potion)

1.5 Tbsp coconut milk powder

1 Tbsp cocoa

2.5 tsp coconut sugar (or sweetener of choice)

A pinch of sea salt

A pinch of cinnamon (optional)

1 scoop Primal Kitchen Chocolate Collagen Fuel (optional)

***note: I make a large batch of this and then just take a scoop from the jar so that I am not having to get out so many ingredients every time I want to make hot cocoa.


Options 2:

8-12 oz hot water or nut milk of choice

1 packet Four Sigmatic Hot Cocoa with Reishi

1 scoop Primal Kitchen Chocolate Collagen Fuel (optional)


Why it works:

Reishi mushroom is an adaptogen known for its antioxidant, anti-inflammatory, anti-fatigue, and anti-stress properties. It can assist in lowering blood pressure, which rises during anxiety and also increases circulation, helping to get more blood flow to your brain, lowering the inflammatory response caused by anxiety and stress.




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Rejuvenating CBD Match Latte

8-12 oz hot nut milk of choice

1 dropper full CBD drops (The brand I currently have is CBDfx, but I am still haven’t found a favorite so if you have any suggestions please let me know)

1 Tbsp Lakanto Matcha Latte Powder (or 1 tsp ceremonial grade matcha powder + sweetener of choice)


Why it works:

To be honest, there is not much solid scientific research on how CBD reduces anxiety. What we do know is that it binds to endocannabinoids in the brain. These are neurotransmitters that are expressed throughout the central nervous system. “The endocannabinoid system has been recently recognized as an important modulatory system in the function of the brain, endocrine, and immune tissues. It appears to play a very important regulatory role in the secretion of hormones related to reproductive functions and response to stress” (Komorowski, 2007). Other things we know is that it is pretty safe and has minimal side effects. It’s difficult to overdose on CBD, allowing you to take it multiple times throughout the day, instead of just once or twice like most pharmaceuticals for anxiety. However, exact dosing remains to be a large question, as some people need to take up to 600mg to see an effect. This large amount cannot always be cost-effective, as CBD is already relatively expensive, especially since it is not covered by insurance. Everyone also seems to have an opinion on which brand is the most effective. Personally, this has been somewhat of an issue for me since I feel like I am constantly searching for a brand that is more effective than the last (if anyone has any recommendations please comment below…thanks!). In conclusion, CBD seems like a safe, natural alternative for controlling anxiety.



I hope these elixirs help you manage your anxiety as much as they help me. Don’t forget to tag me on Instagram @wholesomemorgan with your pictures of you trying out these recipes.





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Komorowski, J., & Stepień, H. (2007). The role of the endocannabinoid system in the regulation of endocrine function and in the control of energy balance in humans. Retrieved April 10, 2019, from


MCNEW, A (2018). How Anxiety can Trigger Your Inflammation. [online] Available at

I was a Vegan for One Week…here’s what happened.

A couple of weeks ago, I was preparing a blog post on my “diet”. Basically, it was about what kinds of food I eat and why. The premise of the post was that I was pretty proud of that fact that I don’t typically follow any particular diet, but am more of an intuitive eater. However, partway through writing, I realized that I was about to preach a lifestyle choice that in reality was not doing me any good. I was still in pain every day, not sleeping well, had no energy, etc.

I had the epiphany…I would not encourage someone else to continue eating this way, so why was I.

I’ve read books and done research on all kinds of dietary theories, and continue to learn more every day, but I had never strictly implemented any of them because, from a dietary perspective, I thought I was fairly healthy. But, I decided to nix all preconceived notions that how I was eating was good, and completely revamped my diet.

For one week this carnivore became a vegan.


The Plan:

For the first three days, I went completely raw. Only eating raw fruits and veggies. No nuts, seeds, etc. Only raw fruits and veggies were allowed. This was based on the Medical Mediums 28 day cleanse protocol.

During those three days, my energy slowly began to increase and my headaches became less frequent.

I originally had planned on staying on track with the Medical Medium healing plan for a bit longer, but by day four the weather was getting colder and my body was screaming at me for something cooked. So while I was still only eating fruits and veggies, some of those veggies were sauteéd on days four and five.

After day five I added in some nuts and seeds. Chia and Hemp seeds are both high in protein and healthy fats. My body seemed to be needing these around by day six, since around day five I was feeling like I had less energy again. Simply by adding in vegan proteins and a little extra fat (besides the avocado I was eating every day), my energy once again returned.

On day seven I was able to go on a hike. Something I have not had the energy to do for three years!

After day seven, I added in fish and started to reduce my fruit intake to limit the sugar. I tried to limit my animal protein to dinner time and continued with no eggs, dairy, gluten, grains, soy, beans, or sugar (not even “all-natural” sugars like honey and maple syrup were allowed). For days eight through fourteen, I continued on this pescatarian diet.


What Happened:

In the first seven days of being vegan, I was able to wean myself off of my anxiety meds. And during the full fourteen days, I was able to wean myself off of one of my major pain medications.

On day fifteen, I had gluten-free waffles dairy-free waffles (that did contain eggs), and bacon. For the following two days, I felt awful. I could not get off the couch, I was sleeping terribly, and I had no energy to make my own meals, as I had for the past two weeks.

Since then (it has now been almost a month since I set off on this endeavor), I have been determined to stay on track with the pescatarian diet I was following in week two.

I even went out to dinner twice and was able to make healthy enough choices (fish with a side of veggies), that despite probably not being cooked in the oils I usually use (avocado, sesame), I did not have the same negative side effects that I did when I ate the waffles.

The key was also getting right back on track the next day, and not feeling guilty for going off the plan. Guilt can cause a worse reaction than an actual food intolerance. Enjoying life is just as important as eating healthy. You need to find a balance in all areas of your life in order to feel your best.

I don’t plan on eating this strictly forever. As I continue to heal I hope to add in some grass-fed beef, eggs, quinoa, and beans. My idea is that these would be on occasion. And if I ever feel like I am going completely backward on my healing journey, I can always revert back to raw fruits and veggies for a couple days to get my body back on track.

I am still getting some headaches, and some days I lack in energy, but I feel better than I have in a long time.

This week I started school at the Institute of Integrative Nutrition. I can’t wait to use this opportunity to learn more about how to change my life to become a happier healthier me, and I hope to use my knowledge so that I can guide all of you in doing to same.


Happy Healing.