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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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Why You Need to Use Mustard Oil During Winter

Mustard Oil during Winter

In most parts of India, winters offer a reprieve from the unbearable heat. But, the winter chills bring a host of other complications due to the change in weather. These complications include cold, dryness, the Winter Itch, cough, joint pains and cracked heels, etc. Instead of exploring multiple medications, what if there was one single cure for most of these ailments? Have you considered using Mustard Oil during Winter? 

Mustard Oil is loaded with MUFA (Monounsaturated Fatty Acids), PUFA (Polyunsaturated Fatty Acids), Omega 3 and 6 Fatty Acids, Vitamin E, Minerals and Antioxidants. It also demonstrates strong anti-microbial properties and is anti-inflammatory in nature.

How to Use Mustard Oil During Winter

Due to the properties mentioned above, Mustard Oil offers a number of benefits which can help alleviate most issues caused by the cold weather.

1. Cold, Cough and Congestion
Dust, dryness and cold temperatures all add to cold & coughs during winter. Mustard Oil has a warm effect that helps in clearing congestion from the respiratory tract. You can rub about a teaspoon of mustard oil on your chest before sleeping to get relief. To clear nasal congestion, add a few drops of Mustard Oil to a vessel of boiling water and inhale the steam. Another remedy is to rub a mixture of 1 /tbsp warm Mustard Oil and 2-3 cloves of crushed garlic on your feet.

2. Joint Pains
It is often observed that in cold weather, the human body conserves more heat, and more blood is circulated to the heart and lungs. When this happens, the arms, shoulders, knee joints and blood vessels may contract, causing pain. Due to its strong anti-inflammatory and stimulant property, Mustard Oil helps in improving circulation. A regular massage with Mustard Oil helps in relieving aching joints and muscles. It even provides relief and comfort in arthritis.

3. Itchy Skin
Cold temperature with low humidity results in winter itch. The skin tends to get dry, cracked and dull. Using a natural moisturizer like Mustard Oil is healthier for the skin. It aids healing, smoothening and gives a glow due to its thick consistency, high levels of Vitamin E and anti-inflammatory properties.

4. Cracked Heels
This is another bothersome problem during winter. You can use wax from waste candles to say goodbye to cracked heels. Just make a mixture of candle wax with an equal amount of Mustard Oil by heating, so that it becomes a thick mixture. Let it cool and apply this mixture on cracked heels and sleep with cotton socks to heal your heels.

5. Hair Loss
The cold winds of winter bring havoc to the tresses, leading to hair loss and development of split ends. With the dry air and much more by the use of hats, dryers and other heat treatments, hair tends to become dry, frizzy and rough. Massaging the scalp with Mustard Oil during winter stimulates hair growth by improving blood circulation in the scalp. It is packed with vitamins and minerals, particularly, a high amount of beta-carotene which is excellent for hair growth when converted into vitamin A in the body. Besides, it also contains iron, fatty acids, calcium and magnesium – all of which nourish the hair and aid growth. Due to its thick consistency, it keeps the moisture in the hair intact and gives it the required nourishment to stay healthy and shining.

6. Cardiovascular Health
Most of us are unaware of the fact that winter is one of the prime seasons for heart attacks. Given the warming qualities of Mustard Oil, it is also used internally i.e. in food. The antibacterial properties of Mustard Oil helps in fighting bacterial infections in the colon, intestines and other parts of the digestive tract. A recent comparative study done on different varieties of edible oils showed that mustard oil reduced the risk of cardiovascular diseases by 70 per cent, when used in moderation. A high percentage of both polyunsaturated and monounsaturated fats help to maintain good heart health. It also lowers bad cholesterol.

So what are you waiting for? If you’ve experienced any of the above, use Mustard Oil during Winter now! We hope this article helps you enjoy this season to the fullest. Do leave your thoughts in the comments below.

For more useful winter tips, check out Healthy Reads. You can also purchase some healthy and organic Mustard Oil for a discount using your GOQii Cash on the GOQii Health Store within the app.

#BeTheForce 

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Healthy Eating: Vegetable Appam

vegetable appamEating a healthy breakfast ensures a healthy start to the day! But, there’s a good chance that you might not know what to eat or might want a change from the usual. So, we’re here with a tasty, super easy Vegetable Appam recipe! It uses traditional seasoning and can be made quickly! 

What You Will Need 

  • Semolina – 1 cup 
  • Onion – ¼ cup finely chopped
  • Capsicum – ¼ cup finely chopped
  • Carrot – ¼ cup finely chopped
  • Spinach – ¼ cup finely chopped
  • Coriander – ¼ cup finely chopped
  • Ginger Chili Paste – 1 tbsp 
  • Grated Coconut – ¼ cup 
  • Curd – 1 cup 
  • Water – 1 cup 
  • Oil – 2 tbsp 
  • Curry Leaves – 5-6
  • Mustard Seeds – 1 tsp 
  • Garam Masala – 1 tsp 
  • Haldi – ½ tsp 
  • Red Chili Powder – ½ tsp 
  • Salt as per taste 

How To Prepare 

  1. Heat some oil in a pan, add in the mustard seeds and allow it to crackle. Now, add the curry leaves and slide in the chopped onion, capsicum, carrot and spinach.
  2. Sauté this for 3-5 minutes and add the semolina. Roast this for 2 more minutes and remove it in a mixing bowl.
  3. Once the semolina and veggies mixture cool down, add in the ginger chilli paste, coconut, coriander, garam masala, haldi, red chili powder, curd and salt. Give it a good mix.
  4. Now add in ½ cup of water, mix it together and allow it to rest for 15 minutes.
  5. After the rest, check the batter and add another ½ cup of water to make it similar to an uttapam batter consistency.
  6. Grease the appam tray with some oil and put it on flame.
  7. Using a spoon, add a controlled portion of batter in the appam tray and cover it with a lid. 
  8. After 5 minutes check if the sides of the appam look brown. If yes, flip it over and allow it to cook until golden brown and crisp on both sides.
  9. Our healthy, instant vegetable appam is ready! Serve it with coconut or green chutney.

Note: If you do not have an appam tray, you can make it as mini uttapams in any pan and enjoy.

Highlights of the Vegetable Appam Recipe 

  • It’s a quick, easy and healthy breakfast meal loved by everyone. 
  • Gives you the goodness of vegetables, rich in vitamins and satiating.
  • Very good for your gut as it is partially fermented. 

We hope you enjoy this Vegetable Appam recipe. Do try it out and share your experience in the comments below or share it on social media, tagging GOQii! For more healthy recipes, check out Healthy Reads or speak to a GOQii Coach by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr

Eat healthy and #BeTheForce 

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Kanji: The Miracle Drink to Level Up Your Winter!

kanjiKanji is a popular north Indian drink. We can call it an ‘Indian Kombucha’ as well. This drink is traditionally consumed to aid digestion. It keeps the gut healthy during winter. This probiotic drink is the result of naturally occurring bacteria and yeast with salty, zingy taste. It may take a week for Kanji to be fermented as per one’s taste but you can store it in a glass jar for a month easily.

Why Do You Need This Drink During Winter?

  • This drink has fiber content which smoothens bowel movements. The growth of healthy bacteria helps to promote healthy bowel movement. 
  • Kanji tones the blood detoxifies the liver and aids digestion.
  • It is packed with a variety of nutrients such as potassium, vitamin C, vitamin A, manganese, few vitamins B as well.
  • Due to the powerhouse of Antioxidants, it helps provide protection from cancer and prevents eczema in children.
  • Low-calorie count makes this a perfectly healthy drink which aids weight loss.
  • Good for maintaining hydration levels and replenish lost nutrients in case of dehydration or diarrhoea.
  • Old remedy to prevent water loss in case of vomiting, also speeds up the recovery. It gives energy if one feels weak or dizzy.
  • It prevents certain infections after surgery and reduces systemic allergy too.

Recipe to Prepare Kanji  

What You Will Need:

  • Black Carrots (Kali Gajar) – 250 gm
  • Filtered Water – 8 cups
  • Black salt – 2 tsp (or as per taste)
  • Asafoetida (Hing) – ½ tsp
  • Mustard Seeds (Powdered) – 3 tsp
  • Red chili powder – ½ tsp (optional)

How to Prepare:

  1. Peel the carrots, wash them and cut them in small pieces about your finger size.
  2. Boil the water and add the carrots into it, boil it for 2-3 minutes and turn off the flame and let it cool.
  3. Add black salt, mustard seeds powder, hing, and chili powder to the mixture and transfer it in a clean glass jar and close it with lid.
  4. Keep this jar out in the sun for 4-5 days so that the Kanji gets fermented. Don’t keep the jar under the sun after fermentation.
  5. After 5 days, if it tastes sour then your Magic drink is ready for consumption.
  6. Stir and enjoy it with your breakfast or your mid-meal.

It’s easy to prepare. In fact, I just finished making a batch for myself! We hope you like this amazing and nutritious drink. Do share your thoughts with us in the comments below.

For more healthy winter recipes and to learn about nutritious foods and drinks, check out Healthy Reads or connect with a GOQii Coach by subscribing for personalised health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]