So You Want to go on a Diet #3: Fight the urge

Cravings. We all get them, whether or not we are on a diet. The urge to splurge can happen for a variety of reasons: we are stressed, depressed or simply have been depriving ourselves. The important thing is to channel WHY we are having those cravings and what we can do instead of giving into the urge full-force.

Follow a schedule

Thirst can play a huge role in cravings, just as much as hunger can. "Eating every three to four hours and drinking water regularly can help you say no to a 3 pm candy bar," says Karen Ansel, R.D., a spokesperson for the American Dietetic Association.

Take a break

If you're stressed or bored, fight the impulse to visit the vending machine by taking a 10 minute refresher. Chat with a coworker, go for a short walk or look at a friends' photos on Facebook. A quick change in routine is often enough to stop a sudden snack attack.

Indulge - just a little

If you want something sweet, "cut calories by using your go-to treat as a condiment. For example, try dipping a banana in two tablespoons of melted caramel or chocolate or drizzle a tablespoon of honey over Greek yogurt," Ansel says. For a salt fix, nibble on a few lives, eat a pickle or have a bag of microwave light popcorn as a snack.

Make healthy substitutions

Just because you are on a diet doesn't mean you have to give up your favorite lasagna or carrot cake. There are many ways to lighten up your classic recipes. See one of our favorite "Recipe Makeovers" below, which uses low fat ingredients to achieve the same great taste with fewer calories and fat.

Makeover Spinach Tuna Casserole Recipe (from Light & Tasty)

Prep Time: 25 minutes

Bake Time: 40 minutes

Ready In: 65 minutes

Servings: 8

Ingredients

• 5 cups uncooked egg noodles
• 1 cup (8 ounces) reduced-fat sour cream
• 1/2 cup fat-free mayonnaise
• 2-3 tablespoons lemon juice
• 2 tablespoons butter
• 1/4 cup all-purpose flour
• 2 cups fat-free milk
• 1/3 cup plus 2 tablespoons shredded Parmesan cheese, divided
• 1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
• 1 package (6 ounces) reduced-sodium chicken stuffing mix
• 1/3 cup seasoned bread crumbs
• 2 cans (6 ounces each) light water-packed tuna, drained and flaked

Directions

1. Cook noodles according to package directions. Meanwhile, in a small bowl, combine the sour cream, mayonnaise and lemon juice; set aside.
2. In a large saucepan, melt butter. Stir in flour until blended. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in 1/3 cup cheese until melted. Remove from the heat; stir in the sour cream mixture. Add the spinach, stuffing mix, bread crumbs and tuna.
3. Drain noodles and place in a 13x9 inch baking dish , coated with cooking spray. Top with tuna mixture; sprinkle with remaining cheese.
4. Cover and bake at 350 degrees for 35 minutes. Uncover; bake 5-10 minutes longer or until lightly browned and heath through.

Nutritional Information (per serving)

Calories: 346

Total Fat: 9 grams

Dietary Fiber: 2 grams