10 Tips to Kick Your Sugar Cravings

So now that we understand the physiology of why sugar is addictive, what can we do about it? Here are my top 10 recommendations on how to kick your sugar cravings to the curb and regain control of your brain.

1. Have a high-protein breakfast. The importance of a high-protein breakfast cannot be overemphasized. Protein is needed to fuel your body after a night of sleep. Protein helps to build and repair body tissues, and it is used to produce hormones and enzymes. A high-protein breakfast will regulate your hormones and blood sugar to help you will feel more energized and ready to take on your day. Try an egg and vegetable scramble with avocado and orange slices.

2. Eat regularly. Skipping meals can set you up for undesired sugar cravings, because when you go too many hours without eating your body desires a quick fix for the energy deficit it is experiencing. To keep you from running to the vending machine for that quick fix, have a meal or snack planned approximately every 3 hours. Eating balanced meals to keep blood sugar stable is also critical- make sure to incorporate protein and fat at each meal and snack.

3. Choose whole foods. Whole foods offer our bodies the best nutrition and satiation. Packaged and processed foods tend to have a lot of added sugars to make up for lack of freshness and flavor. Choose fresh fruit and nuts to satisfy a sweet craving- this balanced snack provides vitamins, minerals, and fiber to keep you feeling fuller longer.

4. Move your body daily. Whether you enjoy walks on your lunch break, a nightly yoga class, crossfit in the mornings, or aerobics at the gym- the idea is to get more movement into your daily routine. When we exercise we relieve stress, anxiety, and unused energy. Exercise releases endorphins which will elevate our mood and keep our body in balance as well. Try to get in a minimum of 30 minutes of active movement a day.

5. Get adequate hydration. Sometimes what we perceive as a food craving is really thirst. Your hydration needs will vary depending on many factors such as, the foods you eat, your climate, and your activity level. A good rule of thumb is to drink water in amounts of approximately half your body-weight in ounces. For example, a 150 pound woman would need around 75 ounces of water a day. Those who are really active or live in a warmer climate will likely need even more. Keep a water bottle with you at all times to prevent potential sugar cravings.

6. Prioritize sleep. We often crave sugar when we need an energy lift, and let’s face it, most of us are not getting enough sleep. It is no wonder we reach for sugar-sweetened coffee beverages and soda around mid-afternoon. Our sleep-deprived brain is telling us it needs sleep, not caffeine and sugar. Making sleep a priority will do wonders for sugar cravers- aim for a minimum of 7-8 hours a night.

7. Be mindful of emotional triggers. We often use food to comfort ourselves and sugar makes us feel better when we’re feeling down. Unfortunately, that good feeling is temporary and fleeting, and the aftermath can include feelings of guilt, regret, and sadness. Learn to recognize if you are eating sugar often to soothe yourself, and call a time out. Phone a friend, go for a walk, play with your dog- find emotional support in your community. If emotional eating is unmanageable seek out a certified nutritionist, mental health counselor, or dietitian to provide additional support.

8. Address nutrient deficiencies. Deficiencies in brain supportive nutrients like omega 3 fatty acids and vitamin D may make you more likely to fall victim to tough sugar cravings. A primary care physician can test for any deficiencies and a qualified nutritionist can help you make dietary adjustments if you lack these nutrients. A wonderful food source of both omega 3 fatty acids and vitamin D is fatty fish- try salmon, tuna or halibut twice a week to increase your intake.

9. Avoid artificial sweeteners. Many people report sugar cravings and a need for more food after consuming “diet” foods sweetened with sugar substitutes. In addition, many report that once they cut back on the artificial sweeteners, their cravings disappear and it is easier to resist sweet temptations and lose weight.

10. Add herbs and spices. If you’re looking to add flavor to your food, reach for herbs and spices instead of sugar. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten foods. Cinnamon adds nice flavor to coffee or oatmeal, while oregano and basil add good flavor to marinara sauce.

Source:

1. Princeton University. “Sugar Can Be Addictive: Animal Studies Show Sugar Dependence.” ScienceDaily. ScienceDaily, 11 December 2008.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Top 3 Healing Spices

Persona Nutrition

You have probably heard that food is medicine, and I wholeheartedly believe this is true! Natural remedies made from homegrown herbs, produce, and spices have been a source of relief throughout human history. One of most underutilized medicinal foods in America are the ones in our spice cabinet. Many spices have powerful healing properties and are rich in nutrients and antioxidants. Here are a few of the world’s most powerful spices and some of the healing properties they can provide. Use them to add flavor to your recipes and an abundance of medicinal benefits to your healthy repertoire!

1. Turmeric- Curbs inflammation. This deep yellow-orange colored spice gives curry its distinctive golden color. The active compound of turmeric, curcumin, is believed to have a wide range of biological effects including anti-inflammatory, anti-oxidant, anti-tumor, anti-bacterial, and anti-viral activities, which indicate potential in clinical medicine. Turmeric is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions, including flatulence, menstrual difficulties, bloody urine, toothache, bruises, chest pain, and colic. Turmeric may also help with headaches, depression, upset stomach and lung infections. Currently turmeric is being evaluated for its potential efficacy against several human diseases in clinical trials, including kidney and cardiovascular diseases, arthritis, several types of cancer and irritable bowel disease (1).

Use it: For an especially delicious way to add more turmeric to your healthy way of eating, roast cauliflower florets with coconut oil and a generous spoonful of turmeric for 20 minutes. Or try this delicious turmeric tea recipe.

2. Cinnamon- Balances blood sugar. Some research has shown that cinnamon may lower blood sugar by decreasing insulin resistance. In people with type 2 diabetes, insulin does not work properly, so cinnamon may be beneficial. Researchers have found that volunteers who consumed 1 gram of cinnamon for 40 days had reduced blood sugar levels by up to 24% (2).

Use it: Mix ½-1 teaspoon of cinnamon into your oatmeal or coffee, and add to roasted carrots or squash for blood sugar benefits. Cinnamon may also be taken in a supplement form.

3. Ginger- Settles stomach problems. Ginger is well-known for quelling nausea, but the healing rhizome is also beneficial for other stomach ailments. Ginger has a long history of being used as medicine in Asian, Indian, and Arabic herbal traditions. In China, ginger has been used to help digestion and treat stomach upset, diarrhea, and nausea for more than 2,000 years (3). It may be used to help prevent vomiting associated with pregnancy and chemotherapy, or to help with motion sickness.

Use it: Combine fresh grated ginger with tamari, olive oil, and garlic to make a tasty salad dressing. Ginger also adds nice spice to sauteed vegetables. Ginger tea and natural ginger candies can be used to help soothe an upset tummy in a pinch.

Sources:

1. “Clinical trials on turmeric”. National Institutes of Health, Clinical Trials Registry. December 2013. Retrieved December 29, 2013.

2. Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care 2003 Dec; 26 (12): 3215-8.

3. Ginger | University of Maryland Medical Center.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Pomegranate and Almond Chocolate Clusters

Persona Nutrition

Ancient Egyptians regarded the pomegranate as a symbol of prosperity, love, fertility and ambition. We know today that pomegranates are definitely a powerful food.

Pomegranate seeds (or arils) are high in antioxidants, and clinical trials have found they may play an effective role in the prevention of heart disease. Enjoy this recipe with a loved one today in the spirit of a healthy heart!

Pomegranate and Almond Chocolate Clusters

Ingredients:

8 ounces dark chocolate
3/4 cup whole almonds (salted or unsalted)
1 cup pomegranate arils

Directions:

Melt chocolate in a heavy-bottomed small saucepan over low-to-medium heat stirring frequently, 2 to 3 minutes (watch it, chocolate can scorch quickly!). Remove saucepan from the burner. Add pomegranate seeds and stir in almonds. Use a spoon to scoop out small chocolate-covered clusters, and place each on a wax paper lined plate. Refrigerate until chocolate is firm, about 15 minutes. Sprinkle a few pomegranate arils on top of the hardened clusters, if desired.

Enjoy with someone you love!

Makes approximately 8 servings.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Growing Medicinal Herbs in Your Home Garden

Persona Nutrition

Spring is here and if you’re like me, you are excited to show off your green thumb with a little gardening! Growing herbs at home is fun, satisfying, and good for your health. These medicinal herbs will add flavor, fragrance and extra nutrition to your food. Herbs may be propagated from seed, however, if you’re new to gardening, you may want to purchase starter plants from your local plant nursery to get you going. Read on for more about how to grow some of our favorite herbs, their medicinal benefits, and ways to incorporate these tasty beneficial plants into your diet.

Happy gardening!

Basil

Medicinal benefits: Recently there has been much research into the health benefits conferred by the essential oils found in basil. Scientific studies in vitro have established that compounds in basil oil have potent antioxidant, antiviral, and antimicrobial properties (1), and potential for use in treating cancer (2).
Grow it: Basil is very sensitive to cold and does best grown in hot, dry conditions. Grow basil in full sun in flower beds or containers. Pinch off any flowers that you see so they don’t go to seed. Seeding will lead to bland and sparse plants.
Love it: Basil is commonly used fresh in cooked recipes. In general, it is added at the last moment, as cooking quickly destroys the flavor. Try adding it to pizza, spaghetti sauce, or making a homemade pesto.

Thyme

Medicinal benefits: Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Thyme has antioxidant, antiviral, and antimicrobial properties. Thyme is also an excellent source of vitamin C.
Grow it: Grow thyme in full sun with well-drained soil. It is generally planted in the spring, and thereafter grows as a perennial.
Love it: Thyme is a wonderful addition to bean, egg and vegetable dishes.

Lemon Balm

Medicinal benefits: Lemon Balm is used medicinally as an herbal tea, or in extract form. It is used as mild sedative or calming agent. At least one study has found it to be effective at reducing stress (3). Lemon Balm has also been shown to improve mood and mental performance (4).
Grow it: Lemon Balm is a perennial herb known for the gentle lemon scent of its leaves. Remove the flowers of lemon balm to prevent it from self-seeding and becoming weedy. It thrives in full sun to part shade. The herb may be grown in beds or as a container plant.
Love it: Lemon balm is often used in herbal teas, both hot and iced, often in combination with other herbs such as spearmint. It is also frequently paired with fruit dishes. This herb can be used in fish dishes and is the key ingredient in lemon balm pesto.

Chives

Medicinal benefits: The medicinal properties of chives are similar to those of garlic, but weaker. Chives are reported to have a beneficial effect on the circulatory system. They also have mild stimulant, diuretic, and antiseptic properties.
Grow it: Versatile and easy-growing, chives thrive in sunny spots. Chives can grow in containers and also form an eye-catching edging in planting beds. Chives have insect-repelling properties that can be used in gardens to control pests.
Love it: Break up edible chive blossoms on salads for lively onion flavor, or dice and sprinkle unopened, immature flower buds on egg dishes or cream soups as a garnish.

Dill

Medicinal benefits: Dill is believed to have chemoprotective and bacteriostatic properties. It is also a good source of calcium, antioxidants, and vitamin C.
Grow it: Dill is beautiful, easy to grow, and attracts beneficial butterflies and bugs. The plant requires warm summer climates with well-drained fertile soil to flourish.
Love it: Snip tasty foliage to flavor potatoes, soups, fish and egg dishes. Save seeds for seasoning bread, stews, root vegetables, and pickles.

Sources:

1. Bozin B, Mimica-Dukic N, Simin N, Anackov G (March 2006). “Characterization of the volatile composition of essential oils of some lamiaceae spices and the antimicrobial and antioxidant activities of the entire oils”. J. Agric. Food Chem. 54 (5): 1822–8.doi:10.1021/jf051922u. PMID 16506839

2. Manosroi J, Dhumtanom P, Manosroi A (April 2006). “Anti-proliferative activity of essential oil extracted from Thai medicinal plants on KB and P388 cell lines.” Cancer Lett. 235 (1): 114–20.doi:10.1016/j.canlet.2005.04.021. PMID 15979235

3. Kennedy, D. O.; Little, W; Scholey, AB (2004). “Attenuation of Laboratory-Induced Stress in Humans After Acute Administration of Melissa officinalis (Lemon Balm).” Psychosomatic Medicine 66 (4): 607–13. PMID 15272110

4. Kennedy, D O; Wake, G; Savelev, S; Tildesley, N T J; Perry, E K; Wesnes, K A; Scholey, A B (2003). “Modulation of Mood and Cognitive Performance Following Acute Administration of Single Doses of Melissa Officinalis (Lemon Balm) with Human CNS Nicotinic and Muscarinic Receptor-Binding Properties.” Neuropsychopharmacology 28(10): 1871–81. doi:10.1038/sj.npp.1300230. PMID 12888775.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

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Persona Nutrition

The Top Ten Health Benefits of Delicious, Nutritious and Health Enhancing Smoothies

Day to day finding simple ways to get all of the vegetables and fruits into our diet that we should can be difficult and a perfect solution is the healthy, nutrient packed smoothie! The smoothie I am talking about is not a milkshake, blizzard or frozen margarita…it is the kind based on green vegetables, fresh fruit, chia seeds, hemp seeds, flax and alternative milks, such as almond milk, soy milk or hemp milk. A healthy smoothie is the perfect meal replacement that is free of additives, chemicals and processed products that meal replacement bars often include. Here are the top ten health benefits smoothies have to offer your body (Enjoy!):
1. Smoothies are excellent for optimal digestion and for a super-fast uptake of nutrients. Smoothies are readily metabolized and have a short transit time within your digestive system. This is excellent for your health….and your digestive system will thank you with regularity!

2. Smoothies are excellent for weight-loss. They are packed with fiber which creates a very satiating feeling and the fiber clears and cleanses your intestinal system.

3. Vitamin and Mineral Packed! Smoothies, if made with fresh vegetables and fruits, are packed with the essential vitamins and minerals that your body craves and needs. Vegetables and fruits are dense in Vitamin C, Folate, Calcium, Potassium and a host of other micro and phytonutrients that nourish your body, mind, and soul. Delicious and Nutritious…..even, dare I, “yummy-licious”!

4. If you eat green, you will crave green! Seriously, if you start making green smoothies and allow your body to feel all the goodness that they provide, you will start to crave them! Forget your junk-food cravings, you will be salivating for a mix of all things plant powered!

5. Salt-free… Smoothies are free of sodium and you can be sure of each and every ingredient…you put them in! Lowered blood pressure is just one of the great things your body experiences with smoothie based nutrition.

6. Cleanses the blood… Smoothies dense in green foods are high in chlorophyll. Chlorophyll is an amazing source of total body nourishment, increased oxygenation and a fabulous tonic for the blood working to cleanse and clarify it!

7. Energizing. Whole food, plant based and sugar-free smoothies energize the body with an enormous dose of vitamins, minerals, and pure unadulterated nutrition. The smoothie is a fantastic way to naturally increase your energy without caffeine or pills.

8. Immune Boosting. Smoothies are packed with Vitamin C, and, depending on the vegetables and fruits you choose, Vitamin A, E, D, K, Zinc, Calcium, Potassium, Iron and many other nutrients that promote a healthy and supported the immune system.

9. Wrinkle Tamer…..All of the nutrient infused fluids you ingest through your healthy smoothie work to hydrate and smooth the skin. Vitamins and minerals are essential for collagen production and stress reduction…and we all know stress shows up as wrinkles!

10. Sugar Busted! Smoothies are an excellent way to bust sugar out of your life. The more natural vegetables and fruits you put into your body the more your body responds in magical ways. Your blood sugar will balance, your palate will change, your hunger will differ and before you know it, refined sugar and processed foods will actually cause you to become sick! Your body will reject bad food and crave only the best, nourishing and energizing foods! That is awesome news!

It is my hope that you will get “smoothie-licious” and start experimenting with all the wonderful vegetables and fruits Mother Nature has to offer. There are numerous recipe books, websites and podcasts speaking to the amazing health benefits of whole food based smoothies. Have fun, explore, experiment and experience the ultimate “yum” of a nutrient dense smoothie!