Posted in News & Media, on 29 September 2015, by , 0 Comments

Do you feel like you’re constantly giving in to your sweet tooth? Are your cravings so constant that they’re hard to ignore? Like any other habit, turning to sugar can be a tough one to kick. It seems like the more sweets and desserts you have, the more you are waiting for the next hit. Where does the battle end?

There isn’t a single cure-all to this problem, but in general, the less sweets you eat, the less you’ll crave them. So how do you get to that point? Here are a few tips that just might help you pull your own sweet tooth once and for all.

Try to find a substitute.

Generally, people tend to crave sweets after a meal or as a pick-me-up in the late afternoon. It might be helpful to have something else there and ready to fight off those cravings. For example, peppermint tea might work in the evening, a box of raisins in the afternoon, a piece of fruit, or anything else that you can think of that would be somewhat nutritious and easy to keep with you. If you must have “sweet,” go with something that’s naturally sweet, such as dried fruit or even 100% fruit juice.

Wait out the craving.

Most nutrition experts say that the cravings you experience will only last a couple of minutes. So if you can wait it out, they will pass and you will be better for it. Try to occupy yourself for a good 10 minutes when you get a craving. Call a friend, take a short walk or do something to distract yourself.

Set daily goals and reward yourself for meeting them.

To a sugar addict, nothing is tougher than getting through the day without a sugary treat. The longer you can hold out, the easier it will become, so try to find a reward that would be worth holding out for. I did this about a year ago and gave myself a dollar for every day that I did not indulge in sweets, and at the end of the month, I would go get a manicure or buy myself something nice.

Recruit someone to do it with you.

If you are married or have a family, this would be a healthy habit for everyone to adopt. Clean out the cupboards and refrigerator of unhealthy foods and tempting treats. Make it a team effort. Hold each other accountable and support one another through the tough times.

Put yourself in good situations.

If you are one who loves to use the vending machines at work or will drive through the local gas station to fill up on snacks, then try to do things in a new way to prevent yourself from falling into old habits. Clean out all of the change and single dollar bills in your wallet so you aren’t able to feed the vending machine. Make sure you fill up on gas when someone is with you. Go grocery shopping after a meal, so you don’t load up on unhealthy foods.

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Posted in News & Media, on 29 September 2015, by , 0 Comments

There’s a reason some of us crave gooey desserts when we’re feeling low: They’re rooted in happy associations, explains Susan Bowerman, RD, assistant director of UCLA’s Center for Human Nutrition. “These kinds of cravings come from long-established patterns,” she says, “like memories from when we were kids and were soothed with cookies or rewarded for doing well with ice cream.” Tastes, textures and aromas that summon these positive personal memories all have the ability to make us smile, and sweet treats—especially chocolate—are top happiness triggers.

The downside

Going too far in indulging nostalgic cravings can backfire: A new study from Harvard Medical School suggests that eating high-glycemic foods that spike your blood sugar can cause strong cravings for more just hours later. And it isn’t a mild kind of hankering, either: Researchers at Yale University demonstrated with MRI scans that the same reward circuits were activated in the brains of women shown pictures of milk shakes as those seen in addicts craving drugs or alcohol.

The solution

To get your sweet fix without getting trapped in this cycle, opt for fragrant treats with lots of flavor but less sugar, plus fiber or protein to slow digestion for maximum staying power, Bowerman says. Try a bowl of strawberries dipped in two squares of melted dark chocolate, a cup of low-fat yogurt with a tablespoon of honey or cinnamon-spiced tea with skim milk.

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Posted in News & Media, on 29 September 2015, by , 0 Comments

“Sweets are ‘good for children and may stop them getting fat in later life’,” reported the Daily Mail.This news story is based on a US study that assessed the diet of more than 11,000 children and adolescents over 24 hours. Researchers looked at how their confectionery consumption was related to their total energy consumption, body fat and other measures of heart health, such as blood pressure and blood fats. Those who ate sweets or chocolate were found to have higher total energy and added sugar intake, but were also less likely to be overweight or obese.The study has numerous limitations which seriously limit the conclusions that can be drawn. In particular, the study took only a one-off measurement of the children’s sweet and chocolate eating habits at a single point in time, which means it cannot show how eating them affects weight or other factors over time. Also, as it only looked at the children’s diet for 24 hours, it tells us little about their longer-term eating habits. The children’s activity levels were not clearly reported, and may have been higher in the confectionery eaters.

Most importantly, no assumptions should be made about longer-term heart health or body weight, and it should not be concluded that children and adolescents who eat sweets or chocolate will be at lower risk of getting fat in later life or at lower risk of heart disease. The numerous health benefits of a balanced diet and regular exercise are well established. 

Where did the story come from?

The study was carried out by researchers from Louisiana State University Agricultural Center, Nutrition Impact, and Baylor College of Medicine in Houston, USA. Funding was provided by the USDA Agricultural Research Service, with partial support from the US Department of Agriculture, and the National Confectioners Association. The funders were reported to have no role in the study’s design or analysis, or in writing the paper. The study was published in the peer-reviewed journal Food & Nutrition Research.The Daily Mail did not mention the main limitations of this study, which mean that few conclusions can be made from it. Most importantly, there is no evidence from this study to support the statement that “sweets may stop [children] from getting fat in later life”. 

What kind of research was this?

This study aimed to determine the effect of eating confectionery on children’s health. The researchers looked at the relationship between chocolate or sweet consumption in children and adolescents and their dietary intake of calories, fat and added sugar, their overall dietary quality, their body weight and fat measures, and their risk factors for cardiovascular disease.This was a cross-sectional study, in which a “snapshot” of data is taken at one point in time. The results, therefore, cannot show whether sweet or chocolate consumption affects weight or other factors over time. Current confectionery intake at one point in time can also tell us nothing about longer-term confectionery-eating patterns. Most importantly, no assumptions can be made about future body weight or cardiovascular disease from the current study. 

What did the research involve?

This study included 11,182 children and adolescents (aged 2-18 years old) who took part in the 1999-2004 National Health and Nutrition Examination Surveys (NHANES). Automated interviews were used to assess dietary intake over the past 24 hours (parents recalled food intake for children aged five and under, children and parents recalled intake for children aged 6-11, and adolescents aged 12 and over contributed data themselves). The different food types were allocated codes from The Survey Nutrient Databases.Consumers of sweets and chocolate were defined as those who consume any amounts of confectionery (except gum) and were placed in one of three categories: those eating any type of confectionery, those eating chocolate bars, and those eating sweets. The data were also used to assess the children’s total energy intake, total fat and saturated fatty acid intake. The Healthy Eating Index-2005 (HEI-2005) was used to determine overall quality of the diet. The researchers also collected measures of waist circumference, weight, height, blood pressure, and blood fat levels from the participants.The researchers then looked at body weight measures, dietary quality and cardiovascular risk factors for each confectionery intake group compared to children who did not eat confectionery. The analyses took into account various factors that could affect results, including sex, age, ethnicity and energy intake. Some analyses also took into account children’s reported physical activity. 

What were the basic results?

The researchers assessed 7,049 children aged 2-13 years old and 4,132 adolescents aged 14-18. About a third of children and adolescents ate sweets and chocolate on the day that they filled out the questionnaire, and consumption was more common among girls than boys.In the 24 hours before they filled out the questionnaire, children aged 2-13 years old consumed an average of 11.4g of confectionery, of which 4.8g were chocolate and 6.6g were sweets. In the same period, adolescents aged 14-18 years old consumed an average of 13g confectionery overall, including 7g of chocolate bars and 5.9g of sweets. Those who ate confectionery had higher total energy intake (2,249kcal) than those who did not eat any confectionery (1,993kcal), and also had higher total added sugar intake (28g and 23g respectively).The researchers found that the average HEI-2005 score of dietary quality was no different between those who ate confectionery and those who did not, or in those who ate sweets and those who did not. However, dietary quality was significantly lower in those who ate chocolate bars compared to those who did not.Body mass index (BMI) and waist circumference were lower in those who ate confectionery (BMI 19.5) compared to those who didn’t (BMI 20.1). This result remained significant after the researchers took into account age, gender, ethnic group and overall energy intake. The researchers reported that if they took into account the children’s self-reported moderate or moderate-to-vigorous activity levels, the results did not change, but the fully adjusted results were not provided in the research paper. After the researchers took into account the same factors, the odds of being overweight or obese were lower among those who ate confectionery than among non-consumers. Compared to non-consumers, the odds of being overweight were 22% lower in consumers of confectionery (odds ratio [OR] 0.77, 95% confidence interval [CI] 0.68 to 0.90), and the odds of being obese were 26% lower in consumers (OR 0.74, 95% CI 0.66 to 0.82). The effects on these results of taking into account a child’s physical activity were not reported in the research paper.There was no difference in cardiovascular risk factors (such as blood pressure and blood fat levels) between confectionery consumers and non-consumers. 

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Posted in Blog, on 28 August 2015, by , 0 Comments

Turns out, that morning chocolate-chip scone may not wreck your eating routine all things considered. Actually, it may help you stick to your weight reduction objectives.

Analysts from Tel Aviv College report that having sweet with breakfast — treats or cake, for occurrence — can help calorie counters lose more weight. The study was initially distributed in Spring in the diary Steroids and is being introduced Monday at the Endocrine Society’s yearly
meeting in Houston.

Bear as a top priority, the outcomes don’t recommend that everyone ought to just add a coated donut to their morning supper. The study took a gander at individuals eating strict low-calorie diets — 1,600 calories a day for men; 1,400 calories a day for ladies. The examination included almost 200 nondiabetic hefty grown-ups, who were haphazardly alloted to one of two low-calorie-eating routine gatherings; both were indistinguishable aside from breakfast: one gathering (the fortunate ones) ate a 600-calorie high-carb breakfast that accompanied a decision of a treat, chocolate, cake or a donut for pastry. The other gathering ate a 300-calorie low-carb breakfast. Both breakfasts were rich in proteins, as they included fish, egg whites, cheddar and low-fat.

Nibbling situations 

Does this sound well known? You return home from work, focused on and covetous. You set out straight toward the kitchen, snatch a dish of nuts or a plate of cheddar and saltines. You snack as you’re get ready supper. After supper, you settle on the lounge chair, in all likelihood before the TV, and daydream with some most loved snacks, for example, popcorn, chips, nuts, dessert, nutty spread or desserts — whatever is delectable and simple to get.

Welcome to the run of the mill American evening! For some individuals, its an interminable brush that doesn’t stop until they go to bed.

Night indulging is an issue that adds to numerous people groups’ weight issues. I’ve been astonished at exactly what number of individuals battle with this. I used to myself. Indeed, even restrained individuals who deliberately watch their admission amid the dawn down during the evening. I can’t check how frequently I’ve heard these abstains: “I’m fine amid the day, my issue’s during the evening,” or “On the off chance that I could control my eating during the evening, my weight issue would presumably disappear…. ”

This is critical in light of the fact that more research is affirming the significance of eating lighter during the evening and heavier amid the day — for wellbeing, not simply weight. The study in Diabetologia affirmed the significance of that approach — calories were the same with both arrangements of eaters, simply circulated in an unexpected way.

It’s turn out to be clear to me that night gorging is a separated issue as well as the merging of a large group of way of life issues — stress, depletion, depression, disordered eating and appetite.

In today’s quick paced world, numerous individuals are always bouncing from meeting to meeting or from errand to task amid the day and don’t have room schedule-wise to take a seat and eat a nice feast. So we get to be eager. At night, there’s more opportunity for eating, so we eat bigger suppers, as well as persistent ones. The individuals who are drained or focused on find that sustenance is a simple approach to compensate themselves by the day’s end. Sustenance can give a little brotherhood to the desolate or discouraged. Scientists who have recognized “night eating disorder” — the most serious type of night gorging, which influences around five percent of stout individuals looking for treatment — say it is anxiety related.

“We trust its an anxiety issue which causes individuals to eat more than 33% of their calories after the night feast,” says stoutness scientist Albert Stunkard, who has considered evening time overeaters since the 1950s and as of late co-wrote “Overcoming Night Eating Disorder: An Orderly Manual for Breaking the Cycle ” (New Harbinger Productions, 2004).

Night indulging is an essential issue to understand, in light of the fact that Americans who eat the vast maj.


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Posted in Blog, on 28 February 2015, by , 0 Comments

This may appear to be senseless, yet all it takes is some self control and having the right mentality about being sound. In the event that you take a gander at your eating routine and see what propensities you’ve grown—particularly in case you’re attempting to remove garbage nourishment, desserts or pop—you ought to have the capacity to distinguish your triggers.

After you’ve done this, have a go at working on enjoying your “trick” nourishments  just when you require a treat. They ought not be ordinary eating regimen staples, but rather treats for when you truly require them. Had a truly terrible day at work? Pizza may be what you need (or attempt this formula for a solid option). Kept focused workout routine for 6 days in a row? A frozen yogurt treat sandwich may be all together. In any case, in case you’re truly attempting to get sound and remove the garbage, you need to recollect that pizza and frozen yogurt can’t be your consistent suppers. Then again else they aren’t even treats any longer!

This little trap worked for me, and I’ve seen that now I just enjoy those little bits of chocolate when I truly require a treat (not consistently). As I generally say, the most critical thing to recall is to have a sound, adjusted eating regimen. Reveling is essential now and again, yet being solid and sound is the best sent.

1. Stock Up With Solid Decisions 

Don’t simply tally calories. Rather, attempt to make the most of each calorie in light of the fact that snacks and treats can be nutritious. “Children get 25% of their calories from snacks, so you need to them to be as nutritious as could be allowed,” prompts Elizabeth Ward, MS, RD, a mother of three.

Pick treats or sweets that have 100 to 200 calories and contain some wholesome advantages.

“Read the nourishment mark to pick treats that give a few supplements, particularly ones that have a tendency to be lost in our eating regimens like fiber, calcium, and entire grains” says Bedwell. Pick prepared chips, low-fat heated products, and treat made with dull chocolate, nuts, or dried natural product.

2. Go Regular for Treat 

Children clatter for treat and they can have it most evenings on the off chance that you make it a solid one. Depend on Natural force, and utilization organic product as the base for treats.

“Organic product is normally sweet; plentiful this season of year, super nutritious, and everybody cherishes it. So settle on it the sweet of decision” says American Dietetic Affiliation representative, Joan Salge Blake, MS, RD. Serve natural product cut up with a bit of dairy fixing. On the other hand utilization organic product to top heavenly attendant sustenance cake, low-fat pudding, or frozen yogurt. Organic product gives you a chance to build the bit size and healthful decency of pastries.

There is nothing the matter with an incidental calorie-thick no problem, a treat, or sweet, yet these are so natural to indulge and the little partition is not almost as fulfilling, says Blake.

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Posted in Blog, on 18 February 2015, by , 0 Comments

It protects you from strokes.

A few bites of chocolate each day could decrease the risk of stroke down the line. In a study from Neurology, 37,000 Swedish men aged 45 to 79 recorded their diet over the course of 10 years. Those who ate the most chocolate (62.9 grams per week in this case) were 17 percent less likely to suffer from a stroke than those who nixed the treat entirely.

 “The key message to take away here is that these studies focus on the intake of dark chocolate,” says Heather Calcote, a registered dietician and a program manager at Corporate Wellness Solutions. “Typically this is marked on the package by something containing 65 to 70% cocoa or more. Note that some brands that sell dark chocolate often include milk in their mix. Check ingredient lists and either stick with cocoa powder or selectively choose your dark chocolate.”

It’s healthy for breakfast (maybe). 

Forget what mom always said about breakfast. Earlier this year, researchers at Tel Aviv University claimed that eating cookies and cake in the morning could actually help you lose weight. The study, published in Steroids, looked at about 200 adults on low-calorie diets. Some ate a large, 600-calorie breakfast topped off with a cookie, slice of cake, or doughnut. The others were stuck with a 300-calorie, protein-packed meal of tuna, egg whites, cheese, and milk. Those who lucked out with sweets said they were less hungry and had fewer cravings throughout the day. Moreover, they kept on losing weight in the second half of the study—the low-carb dieters gained back much of what they had shed. Calcote worries that adding a slice of cake or other refined sugars to breakfast could result in a crash a couple hours of later, so she suggests finding more natural ways to sweeten your morning meal. “Having something sweet for breakfast could be as simple as adding honey or agave to oatmeal, topping yogurt with granola or having a frozen berry smoothie,” she says. 

Chocolate lowers your blood pressure. 

Another excuse to buy a candy bar: The same flavanoids that lower the risk of stroke reduce blood pressure, albeit slightly. A review from the Cochrane Collaboration found that in 20 different studies, those who ate between 3 and 100 grams of dark chocolate or cocoa powder each day lowered their blood pressure a little bit, usually from 2 to 3 mg Hg.  As always, a bar of dark chocolate is the superhero here.“Having dark chocolate as part of a dessert often means you’re enjoying it alongside saturated fats and sugars,” Calcote says. “While these foods don’t take away the benefits of dark chocolate, they’re not doing you any favors.”

You’ll be better in bed. 

Pumpkin is doubly effective: The squash’s zinc-packed seeds are known to increase testosterone levels, plus the scent of baking pumping pie could be an aphrodisiac in its own right. A study from the Smell and Taste treatment Research Center in Chicago found that pumpkin pie increased penile blood flow by about 40 percent—and lowered anxiety, to boot. Even if you don’t buy the aroma argument, the Thanksgiving staple is a wise choice as far as calories and nutrients go. “Pumpkin pie typically only has about 300 calories per slice, with a hefty dose of Vitamin A, and some fiber, calcium and iron,” Calcote says. 

You could lose weight.

Simply thinking about how much you’re downing while eating bad-for-you foods could stave off love handles. Participants in a study from University of Minnesota’s Joseph P. Redden and Texas A&M’s Kelly L. Haw were asked to choose a snack, either virtuous or not, and count how many times they chewed while eating. Most dieters felt more satisfied—and therefore exercised more self control over the junky stuff—when they counted their bites than when they munched mindlessly. “This is similar to the approach that the modified Weight Watcher’s program now follows; fruits and vegetables do not count for any ‘points,’ so dieters can theoretically eat as many fruits and vegetables in a day as they want,” Calcote says. “I love that fruits and vegetables are starting to be recognized for nutrients, not sugar or ‘healthy’ fat content and calories.” Translation: have dessert, provided you savor the sugar—and eat your greens, too.

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