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7 Ways to Relieve Cravings for Junk Food

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Pesky food cravings can be so hard to ignore!

They whisper in your ear, begging you to go to the fridge, or to grab a snack from the office vending machine.

But those whispering voices are never satisifed – they always want more, and more, and more!

But don’t worry, there are little tricks you can try to confuse and calm the whispering voices in a healthy way.

Here are 7 science-backed ways to do it:

1. Stay hydrated

Thirst is often confused for hunger.

Before snacking, drink a big glass of nutritious hibiscus tea or lemon water.

One study found that drinking two cups of water before meals resulted in greater weight loss compared to a control group.

So fill up on fluids to calm those cravings.

2. Get moving

A little walk or stretch session is a simple way to burn off nervous energy that can disguise itself as hunger.

Plus, exercise releases endorphins along with hormones like irisin that suppress appetite.

Just 30 minutes of moderate activity can reduce cravings for chocolate!

3. Chew slowly

Savoring each bite tricks the mind and tastebuds, satisfying with smaller portions.

In fact, fast eaters consume up to 71% more calories per meal, research shows!

Pop in a piece of mint gum after eating to avoid feeling deprived.

4. Distract yourself

When a craving hits, shift your focus to something else uplifting.

Call a friend, play some cheerful music, or watch a comedy show.

Laughter truly helps! Studies demonstrate that our food memory and perception of taste are weakened when we’re distracted.

So keeping busy curbs cravings.

5. Go for the crunch

The urge to munch is often about texture rather than just flavor.

Snack on celery sticks, sliced bell peppers, or apples with nut butter for wholesome crunch.

Scientists suggest that the more we chew, the less likely we are to overeat. Crunchy foods force us to chew thoroughly!

6. Portion control

Allow yourself a small treat in moderation.

A little dark chocolate or a handful of nuts can do wonders! Stick to single-serve bags or containers.

Research on portion sizes shows that when given larger portions, people eat up to 30% more without realizing it. Wise moderation is key!

7. Relax and breathe

Stress drives poor food choices by increasing levels of the hormone cortisol, which boosts cravings for fat and sugar.

Make time to just sit and breathe deeply for 5 minutes when the urge strikes. It will pass!

Studies demonstrate that deep breathing activates the parasympathetic nervous system to reduce anxiety and cravings.

So there you go.

With a few simple substitutions backed by nutritional science, you can outsmart those pesky cravings.

Blood sugar Diabetes Healthy food

Should You Eat Grapefruit with Diabetes? Weighing the Pros and Cons

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With its tart, juicy flesh and stellar nutrient profile brimming with vitamins and antioxidants, grapefruit seems like it would be a fantastic choice for diabetes diets.

But is this colorful citrus really as healthy as it seems for people struggling with high blood sugar?

Let’s dive into the pros and cons of enjoying grapefruit so you can make the best decision for your blood sugar and health:

The Pros

  • Low Glycemic Index – With a GI of only 25, grapefruit has less impact on blood sugar than other fruit. The fiber and acidity slow digestion of the natural sugars.
  • Hydrating Vitamin C – A refreshing grapefruit packs over 100% of your daily vitamin C, which acts as a powerful antioxidant. Staying hydrated is key for balanced blood sugar.
  • Fills Fruit Cravings – If your sweet tooth is calling, grapefruit makes a more nutritious choice to fill your fruit quota than high sugar options like grapes or bananas.

The Cons

  • May Interact with Medications – Grapefruit can negatively interact with several diabetes medications by increasing absorption of the drugs to potentially dangerous levels.
  • Acidity Aggravates Digestion – Grapefruit’s tartness comes from citric acid, which can irritate the stomach lining or trigger reflux in sensitive people. Any GI distress hampers diabetes management.
  • May Spike Blood Sugar Still – While grapefruit has a lower GI than other fruit, it can still raise blood sugar significantly depending on portion size and individual response.

The Verdict?

Enjoy grapefruit in moderation being mindful of medication interactions and potential digestive irritation.

Small servings may benefit blood sugar control. But a safer option may be lower glycemic fruits like blackberries, cherries, apples, and pears.

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4 Starchy Carbs to Avoid for Blood Sugar Balance

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When managing diabetes or insulin resistance, cutting back on carbohydrates is a smart move. But while sweets and sugary treats seem like obvious culprits, there’s another category of carbs that can rapidly spike blood sugar – starchy carbs.

Found in many staple foods we consider healthy, these refined grains, cereals and starches digest quickly into glucose without any balancing fiber. Steer clear of these 4 blood sugar-boosting picks:

White Rice

A bowl of fluffy white rice may seem harmless, but those polished grains are pure carbohydrates. With the fiber-rich bran removed, white rice acts like sugar in the body, causing a rapid spike and crash.

Try cauliflower rice instead – simply pulse riced cauliflower florets in the food processor for a low carb, nutrient-dense substitute.

Instant Oatmeal Packets

While steel cut oats can be diabetes-friendly, the instant and flavored varieties are another story. Packed with added sugars and refined grains that digest too quickly, these morning go-tos will spike blood sugar fast.

Swap for plain rolled oats with berries and nuts added – the fiber will blunt glucose response and the fats help slow digestion.

Crackers & Pretzels

They seem like innocent snacks, but refined flour crackers and pretzels made from white flour break down into straight glucose. Plus, it’s easy to overdo portions with crunchy carbs.

Grab veggie slices and hummus instead – the protein and fiber prevent blood sugar spikes.

Potato Chips

It’s no wonder greasy potato chips lead to carb binges. Those thin slices are basically all starch, almost as dangerous as drinking liquid sugar for blood glucose control.

Baked veggie chips offer crunch without the carbs – try kale or beet versions sprinkled with just a little salt.

When it comes to keeping blood sugar stable, not all carbs are equal.

Be extra cautious with starchy refined grains that can send glucose soaring. And opt for healthier food swaps instead.

Blood sugar Diabetes

#1 Best Berry for Healthy Blood Sugar

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This tiny purple berry can help you pee out high blood sugar.

It sounds weird.

But folks who’ve tried it no longer need Metformin or insulin…

Instead…

Their blood sugar is now stable – even if they eat “cheat” food like pasta, pizza, and pie.

Simply eat this berry and in less than 1-hour it will:

✅ Help you pee out sugar

✅ Restore healthy A1C levels

✅ And boost your energy

So if you’d like to FINALLY regain control over your blood sugar…

This “tiny purple berry” could be exactly what you’re looking for.

Blood sugar Supplements

4 Things to Check When Buying Berberine Supplements for Healthy Blood Sugar

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With diabetes and prediabetes affecting over 100 million Americans, it’s no wonder so many of us are looking to berberine for natural blood sugar support.

Studies show this powerful plant extract can mimic the glucose-lowering effects of metformin. But not all berberine supplements are created equal.

Here are 4 key markers to check for when selecting a berberine supplement for healthy blood sugar support:

1. Look for Berberine HCl

Simply listing “berberine” on the label doesn’t cut it – the exact type matters!

Berberine hydrochloride (HCl) is the form used in nearly all of the promising medical studies showing benefits for diabetes, cholesterol and more. This is the gold standard extract to check for.

2. Check for a Daily Dose of 1500mg

Clinical trials demonstrating berberine’s effectiveness for blood sugar used a dosage of 1500mg daily. That’s the sweet spot you want from your capsules or tablets to achieve results.

Any less and you likely won’t be getting enough berberine to make much difference.

3. Make Sure It’s Free of Contaminants

With berberine sourced from plants, contamination is a real concern. Quality supplements will be tested for heavy metals, pesticides, mold and other toxins you don’t want regularly entering your body. So always check a supplement undergoes third party purity testing.

4. See If It Contains Blood Sugar Supporting Nutrients

Some berberine supplements add complementary ingredients shown to improve insulin sensitivity and glucose metabolism like chromium, cinnamon and alpha lipoic acid. This provides synergistic blood sugar benefits you won’t get from berberine alone.

While berberine offers real promise for balancing blood sugar, every product isn’t equal.

Scrutinize the labels and only purchase berberine meeting these 4 quality criteria.

You’ll notice the difference in your blood sugar balance, energy levels, waistline, and all round health.

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Keeping the Sugar Monster at Bay – 5 Tips from a Recovering Addict

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Sugar addiction can be a daily struggle.

That yearning for something sweet…it calls to us, never fully going away.

Whether it’s fresh chocolate chip cookies, a stack of buttery pancakes, or a sleeve of melt-in-your-mouth biscuits, sugar is the siren song we can’t resist.

But giving in to those cravings too often can spur obesity, diabetes, and other health woes.

So here are 5 tips for reining in the sugar addiction monster when it arrives:

1. Eat breakfast – Breakfast is prime time for sugar bombs in the form of cereal, pastries and fruit juice. Get ahead of cravings with protein like eggs, yogurt or nut butter on whole grain toast. Balancing carbs with protein and fat keeps me satisfied.

2. Have high protein snacks on hand – When a sugar craving strikes, having carrot sticks or an apple may not cut it. So keep bags of unsalted nuts, low-sugar protein bars, or plain Greek yogurt dip close to hand so you can calm your cravings without resorting to snacks rich in sugar and starchy carbs.

3. Read labels like an investigator – Sneaky sugar comes in many forms like corn syrup and cane juice. So check every label and avoid products with sugar in the first 3 ingredients. Also bein the guard for hidden sweeteners.

4. Mix up my rewards – We often use sweets as rewards, right? But rewarding yourself with a swim in the pool, a long bath, or catching up with a friend feels just as special. So try to remind yourself food shouldn’t be the only way to treat yourself.

5. Stick to food plans – Meal planning is essential! Having healthy ingredients and snacks ready to go means you don’t grab fast food in a moment of hunger. Keeping a food journal can also helps you stay mindful of every sugary bite.

The sugar struggle is real!

But with vigilance, patience and planning, you can keep addiction and cravings from controlling your life, by taking one sweet-free day at a time.

Blood sugar Breakfast

3 Bloodsugar Spiking Cereals to Ban From Your Breakfast Table

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Most of us grew up thinking cereal was the ultimate convenient, healthy breakfast.

Just pour some milk over those crispy flakes or puffed o’s and you’re ready to take on the day.

But if you or your kids struggle with blood sugar control or insulin resistance, it’s time to take a closer look at that colorful box. In fact, these three popular picks can send blood sugar on quite the rollercoaster ride.

Fruit Loops

With cartoon toucans and bright rainbow colors, it’s easy to see why kids get sucked into the marketing of Fruit Loops.

But make no mistake – these tiny rings pack a stealthy sugar punch, with more than 12 grams per serving.

All those processed refined carbs digest rapidly into glucose that floods the bloodstream. You’d get a steadier spike eating a Snickers bar!

Honey Nut Cheerios

Thanks to buzzy bee mascots and claims of being “heart healthy,” parents often feel good about letting kids crunch on this oat-based option.

But Cheerios clock in at nearly 20 grams of carbs per cup with added sugars in the honey and syrup flavoring. That’s a steep spike for our bodies to manage.

Frosted Flakes

With Tony the Tiger athletically prowling the box, Frosted Flakes seems like an excellent fuel for active kids. But between the refined flour base and the sugar glaze on those corn flakes, parents might as well hand over candy for breakfast.

Each cup tallies 21 grams of rapidly-digesting carbs. Sending your blood sugar skyrocketing!

3 Better Breakfast Options

So which cereals can you enjoy without spiking blood sugar through the roof?

Opt for these alternatives full of fiber and protein to steady glucose levels all morning long.

Old Fashioned Porridge Oats

With just 1 gram of natural sugar per serving, plain oatmeal has been proven to blunt blood sugar response compared to sugary cereal.

Top your bowl with berries, walnuts and a dash of cinnamon for added nutrition without added carbs.

Kashi 7 Whole Grain Flakes

This minimally processed cereal keeps the bran and germ of whole grains intact for better nutrient absorption. A blend of 7 grains plus sesame provides 8 grams of fiber alongside 6 grams of protein to balance glucose levels.

Egg White Frittata

Start your morning with a plateful of fuel by sautéing veggies like spinach, tomatoes and onions in olive oil. Then bake the veggies in whisked egg whites laced with a little cheese for a protein-packed alternative to cereal that won’t play games with blood sugar all morning.

By avoiding sugary bowls of junk food at breakfast and eating sources of fiber and protein instead, you can keep your blood sugar balanced and your energy levels high all morning long.

Gut health Weight loss

The Truth About Ozempic’s Side Effects for Weight Loss

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If you’ve looked into weight loss medications lately, chances are you’ve heard about Ozempic.

This injectable drug has exploded in popularity thanks to its ability to lower blood sugar and also reduce appetite and food cravings.

But is it too good to be true?

Let’s peel back the curtain on Ozempic and its common side effects.

Originally FDA approved to control blood sugar in type 2 diabetics, Ozempic (also called semaglutide) works by mimicking a hormone called GLP-1. This slows digestion, curbs hunger signals in the brain, and regulates insulin production.

Now it’s being prescribed off-label for weight management, sometimes called “diabesity.”

The weight loss results can seem remarkable.

In clinical trials, people lost an average 15% of their body weight over 16 months. Some dropped 30 to 50 pounds or more!

But this potency comes at a price. 

Up to 20% of people experience significant stomach issues from Ozempic. Think nausea, vomiting, diarrhea, constipation, abdominal pain and loss of appetite.

These gastric effects tend to be worst when first starting treatment. But for some unfortunate folks, they never fully subside over time.

Additional common side effects include headaches, fatigue, dizziness, gas, acid reflux, gallstones and even pancreatitis. Because it alters blood sugar, there’s also an increased risk of hypoglycemia (low blood sugar).

Many experts argue the benefits outweigh the risks given the obesity epidemic and related health issues like heart disease.

But others argue we just don’t have enough long term safety data yet, especially for non-diabetic patients taking Ozempic strictly for weight loss.

So should you try Ozempic? 

Every body is different.

For some, the side effects fade after a few weeks and the weight loss results feel miraculous.

For others, the stomach issues make life utterly miserable.

It’s impossible to predict until you try it. So discuss honestly with your doctor about whether benefits could outweigh side effects for your unique situation.

If you do start Ozempic, give it at least 3 months if side effects are tolerable.

Stay hydrated, take anti-nausea meds as needed, and nibble frequent small meals.

Hopefully your body adjusts. But if side effects remain disruptive, consult your doctor about whether this medication is right for you long term.

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Dining Out with Diabetes: 5 Starters to Avoid

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Heading out to eat when you have diabetes or struggle to control blood sugar doesn’t have to be complicated.

With a few simple menu tweaks, you can still indulge in delicious dining experiences without spiking your glucose levels.

As you peruse the appetizers section at your favorite restaurant, be mindful of these 5 starters that can wreak havoc on health markers.

Bread Baskets – Just Say No

Warm, fluffy bread right out of the oven – what’s not to love? As tempting as it might be, go easy on the bread basket. Especially refined white varieties, as bread breaks down quickly into glucose and sends your blood sugar soaring.

Fried Foods – Skip the Fryer

Anything crispy and golden straight from a vat of oil does look awfully tasty. However, fried foods like mozzarella sticks, french fries and onion rings contain hidden health traps.

Frying adds a tremendous amount of calories and unhealthy fats while offering zero nutrition. Plus, fried fare can really do a number on healthy blood sugar regulation.

Sweetened Drinks – Just One Will Do

When scanning drink options, it’s easy to overlook how much sugar sweet teas, specialty lemonades, sodas and cocktails can contain. The sugar in these sweet sips can easily tally up to an entire meal’s worth!

If you must, have just one sweet drink then switch to water or unsweetened tea.

Cream-Based Soups – Proceed with Caution

What’s wrong with a little creamy soup to start? Rich broths like potato soup, chowders and bisques could contain hidden thickeners like flour or cornstarch. Pair that with dairy and you’ve got a starter that can play games with your blood sugar.

Ask about broth-based soup options for a safer bet.

Cheese Fondue – Share with Friends

There’s nothing cozier than dipping a crispy piece of bread into a pot of ooey-gooey cheese fondue. But all that cheese and bread together can do a number on blood sugar regulation. It is high in saturated fat, sodium, and calories, which can raise blood pressure, cholesterol, and blood sugar levels, as well as cause inflammation and insulin resistance.

As these five starters show, dining out with diabetes or high blood sugar concerns can be confusing and challenging.

But with a few simple food swaps for less carb heavy options, it’s easy to keep levels balanced and still indulge in delicious meals.

Blood sugar

5 Superhero Ingredients to Help Lower Blood Sugar

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Did you know that some foods have superpowers?

They can help lower your blood sugar naturally!

These superhero ingredients work together with your body to move glucose (a fancy word for sugar) from your blood and into your muscles, where it’s used as energy.

Here are five of these amazing ingredients that can help balance your blood sugar and improve your health:

cinnamon bark

Cinnamon: The Spice Superhero

Imagine a superhero wearing a cape that smells like warm cookies.

That’s Cinnamon, our first super-ingredient!

Cinnamon is a tasty spice that comes from the bark of a tree.

It’s usually used in delicious treats like cinnamon rolls or apple pie.

But did you know it’s also great at helping lower blood sugar?

Adding a sprinkle of cinnamon to your food can help your body use insulin better, so the sugar in your blood goes where it needs to – your muscles!

apple cider vinegar
  1. Apple Cider Vinegar: The Sour Powerhouse

Now, meet Apple Cider Vinegar, a sour superhero that can help you control your blood sugar.

This powerful liquid is made by fermenting apples.

It might taste a bit strange, but it’s really good at slowing down the digestion of carbohydrates. That means the sugar from your food will enter your bloodstream more slowly, giving your body more time to use it as energy.

Try adding a little apple cider vinegar to your salad dressing or mix it with water and drink it before a meal.

chia seeds
  1. Chia Seeds: The Tiny Titans

Our next super-ingredient is so small that you might need a magnifying glass to see them.

Chia seeds are tiny but mighty!

These little seeds are packed with fiber, which can help keep your blood sugar levels steady.

Fiber slows down the release of sugar into your blood, so you don’t get a sudden spike after eating.

Chia seeds also absorb water and swell up, making you feel full longer. Add them to your yogurt, smoothie, or oatmeal for a delicious and healthy boost.

bitter melon
  1. Bitter Melon: The Hero with a Tough Exterior

Don’t let the name fool you; Bitter Melon is a fantastic friend to have on your side in the battle against high blood sugar.

This bumpy green fruit looks a bit like a cucumber, but it’s much more bitter.

Its tough exterior hides an amazing superpower: it can help your body produce more insulin.

Bitter melon can be eaten raw, juiced, or cooked in different dishes. Just remember to go easy on it if you’re new to this superhero ingredient.

avocado
  1. Avocado: The Creamy Crusader

Last but not least, meet Avocado, the creamy crusader that can help lower your blood sugar.

Avocados are full of healthy fats and fiber, which can slow down the release of sugar into your bloodstream.

Plus, they’re delicious! You can mash them up to make guacamole, slice them for sandwiches, or even blend them into a smoothie.

Now you know the secret identities of these five superhero ingredients.

Each one has unique powers that can help lower your blood sugar and keep you feeling strong and healthy.

So, the next time you’re planning a meal or snack, invite these heroes to join you on your adventure towards better health!

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