Finally: Learn How to Prevent Sugar Cravings

Q: I know how to satisfy a tingling sweet tooth without a cupcake binge, but is it possible to prevent sugar cravings before they happen? A: Look, you’re never going to get to a place where you’ll be able to prevent sugar cravings all day every day. (I mean, what are you going to do, delete Instagram to avoid all mentions of Black Tap milkshakes?) But there are plenty of simple ways to curb cravings so that they happen less often and aren’t nearly as overwhelming. RELATED: What do your food cravings really mean? Ready to battle your brownie urges? Try these tactics. 4 Ways to Prevent Sugar Cravings 1. Eat more. Yes, that’s what I said. If you’re dieting and feel deprived, sugar cravings may creep in. Calories are the only path to real energy, so eat them consistently, in the form of nutritious, whole foods. 2. Cut salt. I know, we’re talking sweet, not salty, but the two are even more linked than you thought. Super salty foods like restaurant meals and processed, packaged foods make you crave cheesecake and creme brulee. Tame the salt intake; tame the sugar craving. 3. Focus on protein. When your meals are all carbs (pasta party?), your body sucks up the starch and then wants sugar for fast energy. Protein (with a little bit of healthy fat and some fiber) will make you feel full, instead. And a satisfied eater doesn’t want for an eclair. 4. Check your magnesium. A deficiency of this important mineral has been linked to sugar cravings. Eat a diet filled with magnesium-rich food like spinach, legumes, nuts, seeds, and whole grains. If that’s not enough, you may need to supplement. Just think: if you can curb the cravings, you’ll be able to enjoy sugary treats as conscious indulgences when it’s worth it—rather than constantly fighting the urge.

The Inflammatory Foods You Should Really Avoid

If your body were a forest, inflammatory foods would be the sparks that start small fires—which later lead to a slow, destructive burn that destroys the entire system. Okay, that’s a little dramatic, but you get the picture. Inflammation is a scary process that is linked to nearly every chronic disease. While you may know how important it is to fill your diet with anti-inflammatory foods like antioxidant-rich blueberries and colorful spices, it’s equally critical to avoid the foods that can promote inflammation. RELATED: What Are Antioxidants, and Are They Important? These five unhealthy inflammatory foods are a great place to start. Inflammatory Foods to Avoid Canned Soup and Deli Meat Soup can be an incredibly nutrient-rich part of your diet, but the canned kind is often boiling over with excess salt. Too much sodium is linked to high blood pressure, and research has shown an association between sodium, high blood pressure, and inflammation. Make your own delicious soups at home, instead. Or look for low-sodium versions, some of which may be found in the freezer section. Other foods filled with sodium? Cured meats like deli turkey (which also contain other potentially inflammatory compounds like nitrates and AGEs…more on that later)  and (sorry) potato chips. Cookies, Cupcakes, and Bread Sugar is an inflammatory nightmare. Studies have found eating sugary foods and beverages increases markers of inflammation in the blood. So, sweets that contain tons of the added white stuff are a bad idea. (You don’t have to give them up entirely, they should just be assigned to the conscious indulgence part of your diet rather than treated like a regular food group.) RELATED: 4 Reasons You Have Sugar Cravings And white flour in general is a bad guy, since its high glycemic index means it essentially turns to sugar in your mouth. Research shows that foods with a high glycemic index can cause a decrease in levels of antioxidants in the blood, meaning you’ll have less defenders against free radicals, the perpetrators of inflammation. Fried Food French fries are sooo good, but unfortunately when foods are deep fried, compounds called advanced glycation end products (AGEs) form, and those are not good for your health. Studies like this one have shown diets that are lower in AGEs are associated with lower inflammation markers. Some fried foods are also fried in partially hydrogenated oils, AKA trans fats, which are major inflammation promoters. Thankfully, many companies stopped using them when the health risks  became apparent. Still, watch out for the term on food labels (or just avoid processed foods altogether, which is where they tend to lurk). The Bottom Line on Inflammatory Foods Avoid foods that contain trans fat, high amounts of sodium, added sugar, nitrates, and preservatives to help keep your body inflammation-free and prevent chronic disease. Now, who wants to sip on an Antioxidant Smoothie?

8 Tips to Live a Better Life

So you wanna live a better life, do ya? You came to the right place! Today I’m talking about how to live your most Nutritious Life. Learning how to live a healthy life is not all about the food. So many other factors in your life affect your weight and your relationship with food, so it’s important to make changes in and focus on all aspects of your life.   8 Tips to Live a Better Life: 1. Drink Up Our bodies are up to 70% water! Being dehydrated can zap energy levels, slow down your metabolism, and make you feel hungry. I recommend grabbing a 32 ounce water bottle. All you have to do is fill it up twice a day and you’re good to go. Also drink two cups of green tea a day to stay hydrated and get in those great antioxidants found in green tea. 2. Eat Empowered So many of us think of food in a negative way. Flip the switch to a place of positive energy and empowerment and know you’re in control, not the food. It’s not “I can’t eat the dessert.” It’s, “I can eat the blueberries!” 3. Live Consciously The environment that surrounds us can impact both our mental and physical health. We can’t always control our environment, but we can do small things like making a clutter-free (and stress free!) zone in our office or home. Think of one area in your life that you can declutter. 4. Love More Losing weight increases your libido, and having sex can help you lose weight too. Oxytocin, a hormone that acts as an antioxidant, is released during sex, a cuddle with your pet, or holding hands. 5. Nurture Yourself Put the oxygen mask on yourself before helping others. We so often forget to take the time to care for ourselves. The time that you spend caring for yourself physically can reap huge mental and physical rewards. 6. Sleep Deep When we sleep well we’re more energetic, make healthier food choices and are less likely to become obese. I want you to start practicing good sleep hygiene today! Your homework for tonight: give yourself a bedtime and try to stick to it. 7. Stress Less We’re all experiencing way more stress than we should. Stress increases the level of the hormone cortisol in our bodies, which in turn makes our bodies crave carbohydrates, specifically high sugar carbohydrates, and store fat around the midsection. There are things you can do right now to take your stress down a notch. Try an eight count breath – breathe in for a count of eight and out for a count of eight. Try this for even just 4 minutes a day and you’ll sleep and feel better. 8. Sweat Often When you exercise, you release endorphins, which make you feel good and motivate you to eat well. Set a realistic goal you can be super consistent with.