Sunday October 22, 2017

Sweet Tooth? Curb your Sugar Cravings with 7 Simple Steps!

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Sugar Cravings
Sugar causes glucose spike and ultimate crash. Wikimedia
  • It takes incredible determination hard to get over sugar cravings
  • With these seven steps and some willpower, it is possible to curb sugar cravings
  • These steps will make sure that you are able to fight the urge

July 31, 2017: Fighting your sugar cravings is one of the toughest parts of a fit and healthy well-being. Any one who has tried a sugar-free diet knows the truth to that statement. Like a drug, the first few days feel good only to result in heightened urge after days.

Sugar and carbs are not suitable for the human body in large frequent consumptions. At the same time, it is tough. But with these seven steps to fight your sugar cravings, the dependency on willpower will reduce.

ALSO READ: List of 8 Food Items to Battle Depression and Anxiety

  • CLEAN YOUR KITCHEN:
The most straightforward solution. Getting rid of sugar from your kitchen and your sugar intake is bound to reduce. Stop stocking up on sugar and high carb food. It is only logical that you will crave less, or more broadly, will have lesser options to feed your urge. Rather than storing snacks that are unhealthy, store more of fruits and green vegetables to serve as snacks. It is important that these healthy snacks are openly kept. To fight the hunger and sugar cravings, it will automatically become easier to grab a healthy snack than going till the market and having junk. Stock your house with healthy food.
  • HAVE HIGH-FAT MEALS 
Just like sugar, carbs lead to glucose spike and ultimate crash. Hence, there is more craving for sugar later. Bread, Bagels, Pasta and other carbs are highly refined. They act like sugar in the body. It is the high-quality fats that give lasting energy to the human body. Having a high-fat quality meal is sure to keep you full for longer hours and curb any sugar cravings. The body adapts to a high-fat and low carb diet in a couple of weeks.

  • REMOVE STRESSORS
Desserts spelled opposite is desserts. It is true in the real world. More stress leads to heightened sugar cravings. People who are overstressed in life have sugar cravings far more often. Stressors such as minimal sleep and long working hours make sugar cravings hard to fight. Biologically, when we are stressed the body releases Cortisol as a response. Cortisol increases our urge for comfortable and “stress-relieving” food. More importantly, the regulation of blood sugar is disturbed when consumption of sugar and stress are combined. Interestingly, body movement is one of the easiest ways to eliminate stress. It is suggested that body must be in action. Exercising, walking, yoga boosts energy in the body and reduces the dependency on sugar.
  • TRY NATURAL SWEETENERS
Sugar Cravings can be satisfied by natural sweeteners to an extent. Several natural spices add sweetness to the food. Cinnamon, nutmeg, cardamom, and cloves are natural sweeteners. Stevia, also a natural sweetener, is 300 times sweeter than sugar. However, Stevia has zero calories and does not affect the blood sugar level.

Sugar Cravings
Bad sugar should be replaced by natural sweeteners such as Nutmeg, Cinnamon. Wikimedia

  • READ THE LABELS
The labels on our food deserve more attention and closer inspection. We cannot leave it to guesswork to know if a product will have sugar as an ingredient. Further, different quantity is another aspect. It is important to know the grams of sugar added to the product.

 

  • DRINK WATER
Water gives numerous benefits to the human body. In the case of controlling sugar cravings, water does wonder. Sometimes, it is the thirst that we perceive as a food craving. Drinking water satisfies that thirst and the sugar craving is curbed. Of course, soda and sugar-filled drinks are not recommended. Substitute these with coffee, tea, and fresh juices.
  • OTHER TIPS
There are other steps that help curb the sweet tooth urge. Deficiencies in the diet can be satisfied with daily consumption of multivitamin. Small adjustments like avoiding the route where your favorite dessert shop may be located. It is best to avoid the consumption of processed foods and also artificial sweeteners. All these are triggers. Lastly, keeping a track of your days without sugar is motivational. It is a reminder of what the fight is all about.

–  by Saksham Narula of NewsGram. Twitter: @Saksham2394

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10 Tempting Desserts You Won’t Believe Are Sugarless!

People often eat less dessert for the fear of gaining unnecessary calories. However, We have brought to you a list of desserts which are sugarfree and thus there is no need to suppress your desires to have desserts.

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Desserts - Pixabay

Who doesn’t like a tasty dessert which melts in your mouth after dinner? A Dessert is a must after a dinner. But the sugar used in them leads to unnecessary calories in our bodies. If you have a sweet tooth and you are conscious about the unwanted calories, then these desserts are perfect for you to cconsume.

We have got the perfect list of desserts you won’t believe are sugarless, here for you so that you don’t have to give up on your dessert cravings. 

Here is the list of the Desserts which you won’t believe are Sugarless

Strawberry Blueberry Cake – Wikimedia Commons

  1. Blueberry pie

Many will be surprised to hear of a pie without sugar. Sugar is supposed to be the main ingredient in a pie. But it’s true that this pie is made without sugar. It is sweetened by the use of fresh blueberries and strawberries. This recipe is given by Chef Seema Chandra.

  1. Fruits With Silken Tofu

It is a simple yet splendid dish. Place some chopped fruits in a bowl along with some pureed tofu to turn it into a pudding dish that is amazing in taste. You can have as much as you want without having to fear about gaining calories. This recipe is given by Chef Bakshish Dean.

  1. Pumpkin Oats Cake

This dessert is best enjoyed with a cup of hot tea. This is not only healthy as it is made by pumpkin, oats, nuts, and jaggery but also is delicious. This recipe is given by Purva Vivek Sawant.

Coconut Laddoos – Wikimedia Commons

  1. Ragi Coconut Laddoos

These laddoos can be made and stored for satisfying sudden sweet cravings. These wholesome and sweet laddoos are not healthy but they are equally tasty. They are made up of coconut and ragi. In order to sweeten them, jaggery is used. Jaggery is good for warming the body during winters. The recipe for this dish has been given by A. Shanthi.

  1. Mocha and Prune Cheesecake

This is a creamy cheesecake with a flavor of coffee. The bittersweet taste of this dessert makes it an extra special one. In order to make it sweet, prunes are used. The recipe of the dish is given by Chef Vicky Ratnani.

  1. Fig Mousse

This is one dessert which leaves a tinge of sweetness in your mouth even after finishing it. The sweetness is given by the natural sweetness of the figs in the desert. The recipe of this amazing dessert is of Niru Gupta

  1. Hot Paneer Sandesh Pudding

This pudding just tastes heavenly with the freshly poured raspberry sauce on top of it. This is an innovative dessert made with the help of cottage cheese with a combination of warm spice like cloves, cardamom, and cinnamon. To give it natural sweetening, fresh fruits are added.  This is a dish given by Chef Seema Chandra.

  1. Custard Apple Kheer

This dessert is perfect to sweeten your festive mood. Made with a combination of custard apples, jaggery, coconut milk and nuts, this sweet dish is specially made for those who have a sweet tooth. The dessert will leave you wanting more. The recipe is given by Chef Sanatan Jojo South regional chef at Barbeque Nation.

Nutty Chocolate Cake with Ice Cream – Wikimedia Commons

  1. Nutty Chocolate Cake

This cake is full of honey and lots of crunchy dry fruits which gives it a sweet yet crunchy taste. This rich and moist dessert is extremely easy to make and better than the cakes found in the market. The recipe is given by Chef Vicky Ratnani.

  1. Sugar-Free Rice Pudding

This is a dish that has the sweetness of the coconut milk and juicy pineapple to make it sweet. This dish is so tasty that it leaves a mark every time it is eaten. This recipe belongs to Chef Vicky Ratnani.

-Prepared by Saloni Hindocha 

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A Strong Social Network Helps Reduce Marital Conflicts and Stress

Social networks may help provide protection against health problems brought about by ordinary tension between spouses

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Marital conflict
Marital conflict between a couple. Pixabay

New York, Sep 17, 2017: Marital conflicts can take a toll on your health, but having even a few close friends and family members to turn to can help reduce the stress associated with such conflicts, new research suggests.

Social networks may help provide protection against health problems brought about by ordinary tension between spouses, said the study published online in the journal Social Psychological and Personality Science.

“We found that having a satisfying social network buffers spouses from the harmful physiological effects of everyday marital conflicts,” said Lisa Neff, Associate Professor at the University of Texas at Austin in the US.

“Maintaining a few good friends is important to weathering the storms of your marriage,” Neff said.

The research looked at 105 newlywed couples who kept daily records of marital conflict in their home environment and completed questionnaires about the number, quality and characteristics of their connections with friends and family.

In addition, the couples participating in the study collected morning and evening saliva samples for cortisol testing every day for six days.

Cortisol levels over the course of the day are a measure of the stress response.

The overall number of friends and family members that study participants reported having did not appear to affect couples’ ability to handle conflicts nearly as much as the quality of those outside relationships.

Also Read: Married Trans Couples Experience Less Discrimination: Study 

The researchers found that people who reported having even a few close friends or family members to talk to outside of their marriage experienced lower levels of stress when marital conflicts arose.

“Even everyday conflict takes a toll on people physiologically,” Neff said.

“But we found that the association between marital conflict and cortisol responses completely disappears when people are happy and satisfied with their available social network,” Neff added. (IANS)

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Stressing Over Work? A New Study Says Expressive Writing Can help Brain Relax and Perform Tasks Efficiently

Expressive writing can not only help individuals process past traumas or stressful event but also prepare for stressful tasks in the future

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expressive writing
Stressing over tasks is not going to help achieve targets. But turns out writing about it can. (Representational Image ), Pixabay

New York, September 15, 2017 : If the anxiety of performing an upcoming task is giving you stress, simply writing about your feelings may help you perform the task more efficiently, suggests new research.

The research – published online in the journal Psychophysiology — provides the first neural evidence for the benefits of expressive writing, said lead author Hans Schroder, a doctoral student in psychology at Michigan State University (MSU) in the US.

“Worrying takes up cognitive resources; it’s kind of like people who struggle with worry are constantly multitasking — they are doing one task and trying to monitor and suppress their worries at the same time,” Schroder said.

“Our findings show that if you get these worries out of your head through expressive writing, those cognitive resources are freed up to work toward the task you’re completing and you become more efficient,” Schroder said.

For the study, college students identified as chronically anxious through a validated screening measure completed a computer-based “flanker task” that measured their response accuracy and reaction times.

Before the task, about half of the participants wrote about their deepest thoughts and feelings about the upcoming task for eight minutes. The other half, in the control condition, wrote about what they did the day before.

While the two groups performed at about the same level for speed and accuracy, the expressive-writing group performed the flanker task more efficiently, meaning they used fewer brain resources, measured with electroencephalography, or EEG, in the process.

While much previous research has shown that expressive writing can help individuals process past traumas or stressful events, the current study suggests the same technique can help people — especially worriers — prepare for stressful tasks in the future.

“Expressive writing makes the mind work less hard on upcoming stressful tasks, which is what worriers often get ‘burned out’ over, their worried minds working harder and hotter,” Jason Moser, Associate Professor at MSU.

“This technique takes the edge off their brains so they can perform the task with a ‘cooler head,'” Moser added. (IANS)