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Sugar Cravings and How to Curb Them

sugar cravings

Do you grab a candy bar to cope with your afternoon slump and then reach for a cola to get out of your post-slump slump? Or have you realized that munching sugary snacks makes you crave for more?

Why Should We Reduce Sugar?

  • Sugar is called an empty calorie, which means it is a calorie without any nutrients.
  • Health professionals believe that it is one of the main reasons why it can be so hard to stick to a healthy diet and maintain a healthy weight.
  • There is a belief that sugar restriction is only for diabetics but the facts are quite different. Excess sugar can lead to coronary heart disease, obesity, insulin resistance, metabolic syndrome, PCOS, low immunity, cancer, bone issues, etc.
  • Another effect of excessive sugar intake changes in microbial flora. This can lead to bloating, GI issues, heartburn, etc.

The World Health Organization has recently lowered the recommendation for sugar from 10% to no more than 5% of the total caloric intake. This translates to 4-5 teaspoons a day for a 2000 kcal diet.

You must wonder why we keep talking about excess sugar all the time. This is because sugar is addictive in nature. The more you have, the more you want. The taste of sugar releases endorphins that calm and relax us, offering a natural high.

Causes of sugar cravings

  • Habitual: Habit can be one of the major causes which are formed deep within our brains
  • Hard workout: Many people are likely to experience sugar cravings following a workout. As depleted glycogen stores are likely to crave sugar to replenish it.
  • Your diet is not right: The more you eat these simple sugary things, the more your brain will want them, which can continue the vicious cycle of sugar cravings.
  • Use of artificial sweetener: The use of these alternative sugars may save on calories but they trick the mind into thinking you ate something that was extremely sweet or far sweeter than sugar. For this reason, the brain will crave for food or beverages that are as sweet as what you had.
  • Poor sleep quality: The body needs a certain amount of REM and deep sleep as a way to replenish the mind and body. When you have inadequate amount of sleep, the body is susceptible to craving sweets the next day.
  • Stress: High levels of stress can also cause craving. As stress increases cortisol levels, serotonin, which is a calming and relaxing hormone, is released by sugar.
  • Meal skipping: Skipping meals can cause you to have sugar cravings due to reduced blood sugar levels.
  • Boredom: It’s another reason why we end up eating sugar or sugary products.
  • Sugar is hiding everywhere: Sugar is hiding in many foods you would never think of as sweet from bread to pasta.
  • Few deficiencies which can cause sugar cravings include:
    1. Chromium deficiency can cause intense cravings for sugar.
    2. If your body lacks Magnesium, you may have strong cravings for sugar products especially chocolates.
    3. Zinc deficiency can result in low insulin levels which may lead to sugar cravings

How to stop sugar Cravings

  • Give in a little: Eat a bit of what you are craving for. Enjoying a little of what you love can help you steer clear of feeling denied.
  • Try to combine foods: When you crave for sweets, try combining it with a healthy option. For instance, strawberry dipped in chocolate sauce.
  • Grab some gum: If you want to avoid giving in to a sugar craving completely try a stick of gum.
  • Reach for a fruit: Keep fruit handy when a sugar craving hits! Fruits are rich in fibres and nutrients along with some awesome sweetness!
  • Choose quality over quantity: If you crave for sugar, pick a healthier option but keep it small. For instance, dark chocolate with 70% cocoa.
  • Eat regularly: Eating meals at regular intervals keeps your blood sugar level stable and help in avoiding irrational eating behavior.
  • Skip artificial sweeteners: as they tend to increase your cravings
  • Get support: Stress, depression or anger turns people to eating sweet foods. But food doesn’t solve emotional issues.
  • Drink a glass of water: Some people say that dehydration can cause sugar cravings
  • Eat more protein: as proteins increase your satiety level.
  • Sleep well: It is important for overall health and may help prevent cravings.
  • Get up and go: When you feel sugar cravings, get up and go for a walk. You can also phone a friend or take a bath to relax.
  • Avoid certain triggers like places or activities that induce sugar cravings.
  • Eat more fibers: They help to slow the absorption of the food you eat and also help to curb sugar cravings
  • Keep and maintain a list of reasons why you want to eat healthy as its hard to remember when you get the cravings.

Few food options to opt for when you get sugar cravings

  • Fruits: contain sugar along with lots of healthy nutrients
  • Berries: taste sweet but are high in fibre and low in sugar
  • Dark Chocolate: swap regular chocolate with dark chocolate
  • Snack Bars: are made of whole foods and can make a healthy sweet treat
  • Chia Seeds: are high in soluble fibre so you feel fuller for longer
  • Cinnamon: because of its sweet taste and it is healthy
  • Yoghurt: is high in protein and can control appetite and craving
  • Dates: are very sweet and can fix your cravings
  • Sweet Potatoes: sweet in taste and give a feeling of fullness
  • Smoothies: are another healthy nutrient rich option
  • Prunes: are sweet in taste and good for the stomach
  • Trail Mix: has the sweetness of dry fruits and nuts with all their benefits

Do Sugar Detox Diets Work?

Sugar Detox Plans urge you to avoid all sweets. That means all fruits, dairy and refined grains. The idea is to purge your system of sugar. Diet changes like this are too drastic to keep up and you will fall back to your old habits. If you make simple changes to your diet, it is easy to keep them up.

Sugar cravings can be a challenging part of your everyday life. When they set in, they can take over your mind in a hurry. Make these small changes which can go a long way and hopefully, they will help you win the battle against your cravings.

We hope this article helps you reduce sugar cravings and make a positive lifestyle change. If this helped, let us know in the comments below. For more on nutrition, click here. If you need help to curb sugar cravings, speak to an expert by subscribing for GOQii’s Personalised Health Coaching here.

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Decoding Bread Myths & Best Bread Tips To Follow

bread mythsWe are all well aware of terms like whole wheat, multigrain, seven-grain, 12-grain, all natural, organic and enriched. Often, we try to look out for the healthiest option when we hit the grocery store to buy that perfect piece of loaf. Every time you eat bread, be it a sandwich, a muffin or a bagel, you’ve got an opportunity to improve your diet. For most us, choosing whole-wheat bread products is the easiest way to eat more super-healthy whole grains. But, when you’re standing in front of the bread array in the supermarket, by just reading the various label claims, just how do you know which is the best bread to buy? Choosing the best bread can be confusing. Here are three bread myths that need to be DEBUNKED!

3 Bread Myths Busted! 

#1: If it looks brown and has the word “wheat” in the name, it has lots of fiber and whole grain.
The Truth: Its always the first ingredient listed on the ingredient label that tells the story. If it’s “wheat flour” or “enriched bleached flour” (or similar), that tells you white flour was mostly used, not “whole-wheat flour”.

#2: Breads with healthy sounding names like “seven-grain” or “100% natural” are the best choices.
The Truth: Just because the name of the bread on the package sounds super-healthy, it doesn’t mean the bread actually is healthy. Certain seven-grain and 12-grain breads, for example, list “unbleached enriched flour” as their first ingredient and some are mainly made with “wheat flour”, not whole wheat.

#3: Rye bread is a 100% whole-grain, high-fiber choice.
The Truth: The first ingredient listed on the label of most brand brands of rye bread is none other than unbleached enriched flour. The second ingredient is usually water, and the third, rye flour. That explains why most rye breads have only 1 gram of fiber per slice (some have less than that). So, rye bread isn’t usually 100% whole grain.

Tips To Buy The Best Bread 

1. Just “whole wheat” or “made with whole grain”, doesn’t classify as healthy
Look for labels that say “100% whole wheat” or “100% whole grain”, and don’t settle for anything less. If it’s 100% whole wheat, the first ingredient listed in the ingredient label has to  be whole-wheat flour or 100% whole-wheat flour. You want whole grains because they’re naturally low in fat and cholesterol free; contain 10% to 15% protein, and offer loads of healthy fiber, resistant starch, minerals, vitamins, antioxidants, phytochemicals, and often, phytoesterogrens (plant estrogens). With all those nutrients in one package, it’s no wonder whole grains provide so many health benefits.

2. Watch the Sodium
Most bread products come with a dose of sodium which is added to help control the yeast activity and for flavor. If you eat three servings of whole grain bread a day and each slice has about 200 milligrams of sodium, that contributes 600 milligrams to your daily sodium total. It may not sound like much, but it represents one-third of your limit if you’re trying to stay within 1,800 milligrams a day.

3. Serving Size Matters
When comparing bread products, look carefully at the serving size on the label. Some bread slices are much larger than others.

4. “Diet or Light” Isn’t Always Better
There are several brands of bread that are promoted as being low in calories. They usually have the word “light” in the name or on the packaging. Often, “light” bread means a smaller serving size and a product that is pumped with some extra fiber.

A Quick Checklist Before You Buy Bread: 

  • 4 grams of fiber per 2-slice serving (or similar)
  • 100% whole wheat flour as the first ingredient on the label
  • Less than 401 mg sodium per 2-slice serving
  • 1 gram saturated fat or less per 2-slice serving (most have zero saturated fat)

We hope we’ve busted those bread myths and this article helps you buy the best bread out there without compromising your health. If you found this article helpful, please share your thoughts in the comments below!

For more tips on nutrition, click here or ask a GOQii Coach for assistance by subscribing for Personalised Health Coaching here.  

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7 Simple Winter Skincare Tips For Dull and Dry Skin

winter skincare tips

With the temperatures dipping, dry winter air zaps the moisture from your skin and leaves it dry and flaky. But it doesn’t mean you have to live with dull and dry skin all through winter. A few effective winter skincare tips and a proper skincare routine can facilitate your skincare game on point even in the chilly months. Let’s discuss some very useful skin care tips to keep your skin healthy and happy in winter.

7 Simple Winter Skincare Tips 

  1. Cover Up: Winter brings along dry and itchy skin that can be annoying to deal with it but you can prevent them from stripping away your skin’s natural oils. Always wear gloves and cover your mouth and nose with a scarf or the collar of your jacket, especially if it’s  windy. You can apply Vaseline or lip balm and sunscreen of SPF – 15 to lessen direct contact between the cold air and your skin (especially your lips) as the sun’s harmful UV rays can still cause damage in winters. 
  2. Watch your Diet: Your skin texture depends not only on external treatments but also on your food intake. A proper nutritious intake helps in rejuvenating the skin from within. Sometimes, when the skin is incredibly dry, it can also be helped by whole grains, pulses, brown rice, oatmeal and sprouts. Foods containing omega 3 fatty acids like chia seeds, almonds, walnuts, fish oil and flaxseed oil help increase blood flow to the skin, thus making it smooth and supple.
  3. Make Hydration Easy: You’ve probably been told to drink plenty of water during winter, so don’t forget the ‘drinking 8 glasses of water’ rule that applies to winter as well. 
  4. High Water Content Foods: Vit. C rich fruits like guava, papaya, Amla, oranges, lemon juice, green tea, avocado and green veggies such as spinach, beetroot or carrot, broccoli soups and stews made with broth, can also help keep your body and skin from getting too dry by synthesising collagen. Collagen is the protein that holds the skin cells together, thus promoting the generation of clear skin and a fresh complexion.
  5. Moisturize & Apply Natural Butters: Moisturizing is one the pretty basic winter skincare tips. Take it a step further by selecting moisturizers or natural butters like Shea, primrose, kokum, coconut oil or ghee, and almond butter. These can be applied to the skin after showering. Treating dry lips can also be done using a few common home ingredients like aloe vera gel and honey or Vaseline.
  6. Practice Abhyanga: Abhyanga is an important aspect of Ayurveda, a treatment that involves self-massaging the skin with oil. You can use cold-pressed oils like olive oil, sesame seed oil, mustard oil, coconut oil, almond oil and castor oil, etc. that offers a great healing treatment for dry skin, bringing comfort and balance to the entire body.
  7. Avoid Hot Baths: Always use lukewarm water instead of hot water while bathing to revive natural oil from the skin. You can also use mild soaps, bath oils or a good home-cleanser just like the top of the milk cream blended with a few teaspoons of gram flour (Besan) and a pinch of turmeric powder rather than a harsh soap which can dry out the skin. 

These are some simple Winter Skincare tips to help you keep your skin moist, supple and healthy all season long. Include the easy changes above to your everyday routine to be able to feel your best! 

We hope this article helps you. Do leave your thoughts in the comments below. To read more on how to stay healthy during winters, check out Healthy Reads or speak to an expert by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Cardiac Diet: Foods To Eat, Avoid & Other Tips

Cardiac Diet: Foods To Eat, Avoid & Other Tips

Whether you want to lose weight, manage cardiovascular issues or simply avoid any health complications, a healthy, clean eating pattern can help you move towards it. Understanding what foods are good or bad and taking small steps to include or avoid different foods can be game changer. While eating habits are formed slowly and changing them can be overwhelming, here’s your guide to a Cardiac Diet which includes foods and eating habits that can help you maintain a healthy heart.

The Cardiac Diet – Foods & Habits For A Healthy Heart 

  1. Control portions: Eyeballing your food to check the estimated calories is the easiest way to avoid overeating and over consumption. Even healthy foods like nuts, when taken in excess, are harmful! Always choose low calorie and high fiber foods to fill yourself like raw fruits and vegetables. Take smaller portions of calorie dense and high salt foods for a healthy heart. Another tip is to choose a smaller plate when eating.
  2. Choose raw vegetables: Having at least 3-4 servings of fresh and local vegetables is very essential to get a good supply of heart healthy antioxidants. Choose bright coloured vegetables to get maximum benefit. Fiber, which is present in vegetables, helps in controlling high BP, fat deposition in arteries and also eases digestion.
  3. Include whole grains, millets: Grains are naturally high in fiber and nutrients. Avoid refined and processed cereals like all-purpose flour, breads and bakery products. Instead, choose locally available native millets like barley, ragi, bajra, quinoa, and farro.
  4. Consume salt mindfully: Having too much salt can worsen cardiac health and cause hypertension. Adding no table salt and reducing salt while you cook is the first step. Reducing hidden salt from foods like cornflakes, muesli, breads, biscuits, sauces, and pickles is the next step. Choose less refined salts like Rock salt or Himalayan salt. Be wary if you have thyroid, as you might need regular iodized salt. Flavor your dishes using dill, coriander, mint, lemon, and oregano instead!
  5. Choose low-fat high protein sources: Avoid animal products that are high in fat such as full fat milk, cheese, etc. Go for low fat/toned milk, choose leaner cuts, fish, and eggs to meet your protein requirement. Certain types of fish are rich in omega-3 fatty acids, which can lower blood fats called triglycerides. Products like soya granules, sprouts, powdered pulses are good, low-fat sources of protein and contain no cholesterol. They can be easily added to the diet to increase protein intake.
  6. Control the intake of nuts and seeds: Nuts and seeds when consumed in moderation are extremely beneficial. Nuts and seeds like walnuts, almonds, Brazil nuts, chia seeds, sabja seeds, sunflower seeds, and flax seeds are rich in heart healthy fats known as omega 3 fatty acids. These help in increasing the good cholesterol component essential for limiting inflammation in heart patients. However, excess of these nuts and seeds can also lead to increased fat intake which is not ideal.
  7. Engage in cardio activities: As the name suggests, any type of physical activity which affects the heart activity is considered good for cardiovascular health. If you cannot go to the gym, ensure that you at least go for a walk. A quick 30-minute fast walk can help you get good cardio activity to reduce cholesterol levels, blood pressure and improve energy levels. It can also help you fight weight gain to improve overall cardiac health. If you are still unable to find time for dedicated exercise, make it a habit to walk for 10 minutes post every meal. Finding small pockets of time for cardiovascular fitness in the form of walking can be really helpful. Choose any activity like jogging, running, cycling, swimming, Zumba, or aerobics, etc.
  8. Say no to smoking and alcohol: Limit your alcohol intake. Smoking is a major risk factor for heart disease. The chemicals you inhale when you smoke, damage your heart and blood vessels.

A mild indulgence should not hamper your heart healthy journey, so an occasional favorite meal or a piece of cookie won’t harm you. However, balancing your choices and changing your eating habits in the long run is the key to better heart health.

We hope this Cardiac Diet and the subsequent tips help you make a positive lifestyle change. Let us know your thoughts in the comments below. 

For more on Heart Health, check out Healthy Reads or ask an expert by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

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From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

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