5 Ways To Ditch Your Sweet Tooth In Time For Christmas

If you’ve already polished off the Christmas chocolates then now is the time to learn how to curb your cravings. Follow these top tips to make sure you don’t pile on the pounds over the festive season. 

 

Change your diet

There are many reasons why we all suffer sweet cravings at one time or another - but more often than not it’s because we are lacking something in our diet.

A recent study by U.S. researchers found that teenagers who skipped breakfast were prone to obesity but those who ate a protein-rich breakfasts were found to have less food cravings and were less likely to overeat later in the day.

They concurred that eating a high protein breakfast increased levels of the brain chemical dopamine, the 'feel-good' messenger that regulates food intakes and cravings.

The study's leader, Professor Heather Leidy, of the University of Missouri-Columbia, said: “Our research showed people experience a dramatic decline in cravings for sweet foods when they eat breakfast.

“However, breakfasts that are high in protein also reduced cravings for savoury - or high-fat - foods.

“On the other hand, if breakfast is skipped, these cravings continue to rise throughout the day.”

If you struggle with cravings, try changing your eating habits and eat little and often. This helps keep your blood sugar level stable and eliminates your body’s need for a quick sugar fix.

Adding more substance to your lunch can also help. According to Yale researchers, when women add three ounces of meat, poultry or fish to their lunch, they eat 31 per cent fewer sugar calories during the rest of the day.

Take your mind off it

It can be hard to focus on anything else when a craving strikes, so try going for a walk or doing a workout. Not only will this give you something else to focus on but it will also release endorphins, the same as those released from sweets and treats, to leave us feeling more calm and relaxed.

Walking after a meal is the perfect alternative to a desert and will also help you burn off some of the calories consumed during your meal.

If after trying everything else the cravings are still there, then try brushing your teeth or gargling with mouthwash. As well as the minty flavour, the aftertaste never mixes well with sweets and you should lose your craving.

A little of what you like…

Every now and again the best way to combat a craving is to give in to it, but only in moderation. If you are going to completely fall off the wagon then this option is not for you, but if you want a treat then make sure you go for quality over quantity.

One square of a high quality, high cocoa chocolate bar should curb any craving and is better for you, and lower in calories, than a regular bar.

If you want to create your own snacks so you don’t have to face temptation too often, you can try covering nuts or dried fruit in chocolate or mix the healthier snacks with chocolate chips.

By treating yourself you avoid the feeling of missing out which is often the reason for dieters failing.

Go cold turkey

If you are not the type of personality to be able to stop after one piece of chocolate or a handful of nibbles then the best option to get rid of your sweet tooth is to go cold turkey and cut out sugar completely.

If you can manage 72 hours sugar-free then you will find that not only do the cravings die down but your taste buds will adjust and many things will become too sweet.

Be prepared though as you can feel tired, so if you are going to give it a go it is essential to eat properly to keep your energy levels up.

Change your perfume

We know how a smell can influence our taste buds, even sometimes making us hungry when we thought we were full, but researchers, at St George’s Hospital in London found that the smell of vanilla can have the opposite effect and actually reduce cravings.

Researchers tested a skin aroma patch that releases the aroma of vanilla and found that the test group lost an average of 5lbs a month compared to the placebo group, which lost an average of just 2lbs.

Evidence showed that those wearing the vanilla aroma patches also reported a positive eating change in their diet and felt more in control of what they ate.

https://uk.lifestyle.yahoo.com/5-ways-ditch-sweet-tooth-time-christmas-090000734.html

Guacamole

Great as filler, in a salad or as a dip

Originating in Mexico, this fantastic recipe has become a worldwide favourite. The primary ingredient is the rich in protein avocado; in fact it has the highest protein and oil content of any fruit. This fruit has been popular for some time and was in fact favoured by the Aztecs due to its high fat content.

Normally we’d all try to avoid something so high in fat — but fortunately it’s of the good fat variety. Most of the fat found in an avocado is monounsaturated fat which is great to have in your diet as it helps to reduce the risk of both cancer and heart disease. If that’s not enough, this ‘good fat’ found in avocados is also known to lower cholesterol. Guacamole is widely available to purchase at stores, but as it is so easy to make with relatively few ingredients, there’s no excuse not to be making your very own. So, get ready to get cooking ... well mixing ...

Method

1. Cut the avocados in half and remove the seed, before scooping out the avocado from the skin.

2. Put the avocado into a bowl and mash with a fork. Then gradually add all other ingredients, season to taste with salt and pepper.

3. Serve with vegetable crudités or tortilla chips.

Ingredients

• 2 ripe avocados
• 1 tomato — remove the seeds and pulp and chop into small chunks
• ½ red onion, chopped (about ½ cup)
• 1 mild chili pepper, stem and seeds removed and chopped
• 1 tbs fresh lime juice
• A dash of salt and freshly grated black pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: N/A
Difficulty: Easy
Good for: A healthy dose of the ‘good fats’ helping to reduce cholesterol and blood pressure 

Calories (kcal): 341
Protein (g): 4.6
Carbs (g): 21.8
Fat (g): 29.6 (4.3g saturated)
Fiber (g): 14.4

http://www.realbuzz.com/articles/guacamole/

Eggs Florentine

Nutritious, high-protein brunch option

For some reason spinach and eggs make the most delicious combination. Eggs Florentine is traditionally covered with a double cream or a Mornay sauce. This lighter, lower fat version uses crème fraîche, and as a breakfast dish, is a little easier on the stomach.

Although this dish looks really elegant, it only takes minutes to prepare. Pop it in the oven and sit and read the Sunday paper for 10 minutes while it is cooking. Scoop up the juices with some wholemeal or granary toast. Drink a glass of freshly squeezed orange juice with it to get the full benefit of the iron from the spinach, as vitamin C really helps your body absorb iron.

Method

1. Preheat the oven to 180°C.

2. Wash the spinach and put it into a saucepan with a knob of butter, a pinch of salt, some pepper and some grated nutmeg. Cover the pan and cook on a medium heat, stirring once or twice, until the spinach is wilted. Drain off any excess water.

3. Put the spinach into two ramekins (small glazed serving bowls), make a well in the center and carefully break an egg into each one.

4. Put a dollop of crème fraîche on top of the egg and then grate over some parmesan.

5. Pop the two ramekins into the oven and cook for 10 to 15 minutes, until the egg white starts to turn white and looks like it is just cooked. It keeps cooking for some time after it has come out of the oven and if you cook it too much the egg will overcook and go rubbery.

6. Grind some black pepper over the eggs and serve immediately with some hot wholemeal or granary toast.

Ingredients

• 300g fresh, young leaf spinach leaves
• 2 fresh, good quality free-range eggs
• 1 tbs crème fraîche, full or half-fat
• ½ tsp freshly grated nutmeg
• Pinch of salt
• Plenty of black pepper
• Parmesan cheese, grated

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 10-15 minutes
Difficulty: Easy
Good for: Nutritious, sustaining Sunday brunch, high in protein and essential vitamins and minerals including iron

Calories (kcal): 209.9
Protein (g): 14.3
Carbs (g): 6.3
Fat (g): 14.2
Fiber (g): 3

http://www.realbuzz.com/articles/eggs-florentine/

Frisee salad with oven-roasted walnuts, Parma ham and buffalo mozzarella

Healthy meal high in omega-3 for a balanced diet

An ideal simple and delicious midweek treat, this salad is packed with flavor and nutrition and is substantial enough for a main meal. Walnuts are a great superfood, high in omega-3 fatty acids* and antioxidants; the tomatoes are a rich source of vitamins and antioxidants and of course, the Parma ham and mozzarella add both flavor and protein.

Cracking walnuts is quite a therapeutic exercise, but it is much easier and just as healthy to buy them ready-shelled.  

You will really notice the difference if you focus on quality ingredients for this salad — buy buffalo mozzarella rather than standard mozzarella and use nice tasty vine tomatoes. Mop up the juices with some crusty fresh multi-grain bread.

* Said to reduce susceptibility to cardiovascular disease and to improve brain power and concentration

Method

1. Mix up the dressing in a nice big salad bowl.

2. Turn oven on to 180˚C, arrange the Parma Ham and the baguette slices on a baking tray, drizzle with olive oil and cook in the oven until the bread is golden and the ham is crispy.

3. Bake the walnuts on a separate baking tray for 5 minutes (watch you don't burn them, it is very easy to do ...)

4. Meanwhile, wash the frisee lettuce (Any good quality fresh, crisp, green lettuce, like a cos, would be okay) and remove any tough outer leaves. Shake off the excess water and pull the leaves apart with your fingers. Pile into the salad bowl.

5. Slice the tomatoes and arrange them on top of the lettuce. Break the mozzarella into rough lumps and add to the salad.

6. Top with the walnuts, Parma ham, the parsley and the croutons.

7. Serve straight away. Don't forget to mix in the dressing at the last moment.

Ingredients

• 1 frisee lettuce
• Large handful of shelled walnuts
• 2-3 medium vine tomatoes
• 4 slices Parma ham
• Pack of buffalo mozzarella
• Handful of flat-leaved parsley
• 6 slices of French baguette or ciabatta (optional)

For the dressing:

• 1 tsp Dijon mustard
• ½ tbsp good quality Balsamic vinegar
• Squeeze of lemon juice
• 2 tbs fruity olive oil
• Small clove garlic, crushed
• Salt and pepper

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 5 minutes
Difficulty: Very easy
Good for: A healthy, balanced, light supper

Calories (kcal): 351.9
Protein (g): 33.7
Carbs (g): 33.7
Fat (g): 17.2
Fiber (g): 3.1

http://www.realbuzz.com/articles/frisee-salad-with-oven-roasted-walnuts-parma-ham-and-buffalo-mozzarella/

Roast chicken breast, spiced potato & cauliflower

Perfect protein-filled training dish

This is proper hearty training food. This week I am doing my take on a classic Indian side dish of Sag Aloo. Cheap and easy to find, the potato, cauliflower and spinach form the base of this tasty dish. It is packed full of vitamins and nutrients and makes the most of easily found vegetables. I have used my favourite form of protein in chicken, although this dish works brilliantly if you use sea bream as well.

Ingredients

Serves 2

2 medium chicken breasts
Marinade, 1 tsp curry powder & one dash of oil
1 large onion, finely diced
1 tsp olive oil
1 tbsp curry powder
1 tsp turmeric
250g diced raw potatoes
150g chopped raw cauliflower
Large handful of fresh raw spinach
Fresh coriander to finish

 

Method

Mix together the curry powder and olive oil to form a paste, rub over the chicken breasts and allow to marinade at room temperature for 15 minutes. To cook the chicken breasts, colour in a medium sauté pan and then bake in the oven at 190c for 15-20 minutes.

To make the Sag Aloo, gently cook the onion in the olive oil for 3/4 minutes until soft, add the curry powder & turmeric and cook over a low heat for 5 minutes, ensuring it doesn't catch. Add the potato and cauliflower and cook for 15 minutes until both the potato and cauliflower are soft. Before serving add the spinach and cook for a further 2 minutes. Correct the seasoning and add the fresh coriander at the last minute.

Ingredients

2 medium chicken breasts Marinade, 1 tsp curry powder & one dash of oil 1 large onion, finely diced 1 tsp olive oil 1 tbsp Curry powder 1 tsp turmeric 250g diced raw potatoes 150g chopped raw cauliflower Large handful of fresh raw spinach Fresh coriander to finish

Vital Statistics

Serves: 2
Preparation: 15
Cooking: 20
Difficulty: Easy
Good for: After a long cold run, hearty training food

Calories (kcal): 379
Protein (g): 17
Carbs (g): 29
Fat (g): 7
Fiber (g): 10

http://www.realbuzz.com/articles/roast-chicken-breast-spiced-potato-cauliflower/

Quick seafood paella

Healthy, balanced recipe for energy recovery

This delicious Spanish paella is very easy to make, excellent for training and is a complete balanced meal in one dish. If you can't get to the fish shop you can use frozen seafood quite successfully, just use what is available. Spanish paella rice is a short-grain rice, which is a relatively high G.I. carbohydrate. This means that it is digested quickly into your system and therefore very good to eat if you have just had an intensive workout as it will help your muscles recover as quickly as possible.

To make this dish more suitable for endurance, just use low G.I. rice, like Basmati instead and add a can of chickpeas or butter beans at stage 4 of the cooking.

Method

1. Season the chicken and then brown it in some oil in a large pan. Remove the chicken pieces and then add the onion, bay leaf and red pepper. Sauté gently until the onion is golden.

2. Add the garlic, paprika, cayenne pepper and sugocasa (a tin of tomatoes will do instead) and cook for a couple of minutes to release the aromas.

3. Add the rice and stir around so that the rice is nice and glossy. Add the hot stock (include glass of dry white wine if you like), the chicken and the chorizo, stir and cook gently, uncovered, without stirring, for 10 minutes. Shake the pan every now and then to stop the rice sticking.

4. Taste for seasoning — depending on the saltiness of your stock, you may need to add some salt. Stir in the peas, the mussels and cook for about another 10 minutes, without stirring, until the rice is cooked and the mussels have opened. You may need to add a little extra stock.

5. Heat 1 tbs of oil in a separate pan and quickly fry the prawns and squid. Add this to the paella, scraping out any juices. Add the parsley, leave the paella to rest for a couple of minutes and place the pan on the center of the table to serve with some lemon wedges to squeeze over.

6. This tastes good with a green salad.

Ingredients

• 2 free-range chicken thighs, on the bone
• 80g chorizo (spicy if possible, cut into large chunks)
• 200g Spanish paella rice
• ½ litre hot chicken stock with a pinch saffron
• 1 small onion, sliced
• 1 bay leaf
• 2 cloves garlic, crushed
• 1 tsp paprika (preferably Spanish smoked paprika)
• ¼ tsp cayenne pepper
• ½ jar sugocasa
• 8 large prawns in their shells
• 8 mussels, cleaned (wash under cold water; pull out the beard and discard any that do not close when you handle them)
• 150g squid, cleaned and sliced
• Handful of flat-leaf parsley
• Handful of frozen petit-pois or peas
• Lemon wedges

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 25 minutes
Difficulty: Relatively easy
Good for: Recovery (if paella rice is used). Good balance of carbohydrate, protein, iron, vitmains and other minerals

Calories (kcal): 933.5
Protein (g): 76.8
Carbs (g): 89.2
Fat (g): 29.8
Fiber (g): 9.3

Warm salad of seared tuna with white beans

Healthy, balanced recipe for summer training

Fresh tuna is really delicious and is particularly high in omega-3 fatty acids, vitamins, protein and minerals. In fact, it is so good for you, it would be impossible to list all the reasons why in a small space ... It is very important to buy it really fresh and use it on the day you buy it. Also, don't overcook it as it will turn into a tasteless rubber lump! Wait until the pan is really, really hot and just sear it on both sides for a minute or so. If you can't get hold of fresh tuna, a piece of salmon filet is a good alternative.

Also the white beans are good for endurance and are a nice alternative low G.I. carbohydrate to rice and pasta. They are also a good source of fiber, protein, potassium, iron and other minerals ... we really should eat them more often.

Method

1. Sauté the pancetta gently in a little oil for 5 minutes until cooked. Add the garlic, white butter beans (dried butter beans are even better, soaked overnight and cooked according to pack instructions), tomatoes (use fresh tomatoes as an alternative), lemon juice and half of the parsley and heat through. Season with salt and pepper.

2. Make the dressing by mixing together the balsamic vinegar, olive oil, the preserved lemon the rest of the parsley, salt, pepper and the preserved lemon brine (1 tsp) to taste. Arrange the rocket and or or spinach on four plates (it looks good in really large flat-bottomed pasta bowls) and spoon a little on the white bean mixture.

3. Lightly brush the tuna with oil and heat the griddle pan or frying pan. When it is really hot, fry the steaks for a couple of minutes on each side. Don't overcook them. They should be pink inside and they will continue to cook slightly after you have removed them from the pan.

4. Place a steak on top of each bed of white beans and generously drizzle over the dressing.

Ingredients

• 2 thick tuna steaks
• 1 tin butter beans
• ½ pack of pancetta cubes
• 1 clove garlic, crushed
• Handful fresh chopped parsley
• 1 preserved lemon, sliced very finely, pulp removed, plus a little of the brine for the dressing
• Bunch of rocket and or spinach
• 1 tbs extra virgin olive oil for the bean mixture, plus 2 tbsp for the dressing
• 2 sun-dried tomatoes, chopped
• Salt and pepper to taste
• 1 tbs lemon juice
• 1 tbs balsamic vinegar

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Healthy balanced meal for summer training, high in omega-3 fatty acids, vitamins, protein, minerals and low G.I. carbohydrate

Calories (kcal): 525.5
Protein (g): 42.3
Carbs (g): 15.3
Fat (g): 32.9
Fiber (g): 5.1

http://www.realbuzz.com/articles/warm-salad-of-seared-tuna-with-white-beans/

Guacamole

Great as filler, in a salad or as a dip

Originating in Mexico, this fantastic recipe has become a worldwide favourite. The primary ingredient is the rich in protein avocado; in fact it has the highest protein and oil content of any fruit. This fruit has been popular for some time and was in fact favoured by the Aztecs due to its high fat content.

Normally we’d all try to avoid something so high in fat — but fortunately it’s of the good fat variety. Most of the fat found in an avocado is monounsaturated fat which is great to have in your diet as it helps to reduce the risk of both cancer and heart disease. If that’s not enough, this ‘good fat’ found in avocados is also known to lower cholesterol. Guacamole is widely available to purchase at stores, but as it is so easy to make with relatively few ingredients, there’s no excuse not to be making your very own. So, get ready to get cooking ... well mixing ...

Method

1. Cut the avocados in half and remove the seed, before scooping out the avocado from the skin.

2. Put the avocado into a bowl and mash with a fork. Then gradually add all other ingredients, season to taste with salt and pepper.

3. Serve with vegetable crudités or tortilla chips.

Ingredients

• 2 ripe avocados
• 1 tomato — remove the seeds and pulp and chop into small chunks
• ½ red onion, chopped (about ½ cup)
• 1 mild chili pepper, stem and seeds removed and chopped
• 1 tbs fresh lime juice
• A dash of salt and freshly grated black pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: N/A
Difficulty: Easy
Good for: A healthy dose of the ‘good fats’ helping to reduce cholesterol and blood pressure 

Calories (kcal): 341
Protein (g): 4.6
Carbs (g): 21.8
Fat (g): 29.6 (4.3g saturated)
Fiber (g): 14.4

http://www.realbuzz.com/articles/guacamole/

Spaghetti with fresh herbs

Low G.I. recipe for endurance training

Sometimes the simplest things are the best. In Italy, pasta with fresh herbs is cooked as a staple dish, rather like beans on toast in Britain! Not only is this one of the quickest dishes to make, it is great food for endurance: high in low G.I. carbohydrate, light on the stomach, plenty of vitamins from the herbs and garlic, plus a little protein from the cheese. Anchovies are really high in sodium, so adding these is a really good way of naturally increasing salt intake after a hot and sweaty workout. Good herbs to use are flat-leaf parsley, basil, chives, mint, marjoram, oregano ... whatever you can lay your hands on.

For this recipe a good portion size is 100g of spaghetti per person, 125g for the larger appetite.

Method

1. Bring a large pan of water to boil. Add some salt and then the spaghetti and cook according to pack instructions.

2. Sweat the garlic in the olive oil over a low heat, add the chili, lemon zest, anchovies and herbs and soften slightly.

3. Drain the spaghetti when it is cooked, reserving some of the cooking liquid to prevent the pasta from sticking together. Add the spaghetti to the herby sauce and toss well to combine. If you are not using anchovies, you may need to add some salt at this stage.

4. Serve with some parmesan cheese and freshly ground black pepper. A fresh tomato and basil salad goes really well with this dish as an accompaniment.

Ingredients

• 2 tbs extra virgin olive oil
• 1 clove garlic, peeled and crushed
• 50-75g chopped herbs (2-3 handfuls)
• ½ tsp dried chilli or small red chilli
• 2 canned anchovy fillets, chopped small (optional)
• Grated lemon zest
• 200-250g spaghetti (fresh, dried, standard or whole wheat)
• Parmesan cheese to serve

Vital Statistics

Serves: 2
Preparation: 2 minutes
Cooking: 10 minutes
Difficulty: Easy
Good for: Endurance training or pre-race meal

Calories (kcal): 315.9
Protein (g): 8.7
Carbs (g): 33.2
Fat (g): 17
Fiber (g): 1.8

http://www.realbuzz.com/articles/spaghetti-with-fresh-herbs/

HOW TO DO BREAKFAST LIKE A CHAMPION

1. GO NUTTY

Constantly find yourself reaching for the office biscuit tin? Nix mid-morning hunger pangs by topping your morning slice of wholewheat toast with peanut butter; it could help you control cravings for up to 12 hours. That’s according to a 2013 study published in the British Journal of Nutrition. Nuts.

2. EGG ON YOUR PLATE

Skip the bagel, and scramble a couple of eggs instead. In a Louisiana State University study, participants who ate two eggs for breakfast every day for two months lost 65% more weight than participants who ate a bagel for breakfast, even though the bagel and the eggs were equal in calories. Why? Eggs boost PYY, a potent satiety hormone, while reducing levels of the hunger hormone ghrelin. Eggs-cellent.

3. SIZE MATTERS

In a recent study from Penn State University, researchers crushed up cereal to create four different sizes of flakes and found that because the cereal that was crushed into smaller pieces was denser, people underestimated the number of calories in those bowls. So if you choose bigger cereal flakes, you'll consume fewer calories. Lesson learned.

4. PRUNE YOUR BUNS

If you love a fruit bun for breakfast, you’re in luck. Dried fruit can help you feel full for longer, a study from San Diego State University found. Women who ate 12 prunes (adding up to 240 calories) in one sitting and low-fat biscuits with the same number of calories in another, reported feeling significantly less hungry after eating the fruit than the biscuits. This is because fibre and sorbitol (a sugar alcohol that the body metabolises slowly) in prunes help to stabilise blood sugar levels. Sweet!

5. CHOOSE YOUR BREAKFAST BUDDIES

Got a breakfast meeting? Careful who you invite. In a recent study from the University of Illinois one group was given a normal menu, while a second group got one with published calorie ranges. What the first diner in the groups ordered had a bigger effect on other diners than the nutritional information. In other words, if your companion picks a high-calorie meal – say, waffles with extra bacon – then so will you. 

6. CUT CALORIES WITH CUTLERY

We already know smaller plates make us eat less, but now scientists from Oxford University have revealed that colour matters, too. In a recent study, smaller, light-coloured spoons were found to make you perceive food as sweeter and denser than if you used big dark-hued cutlery.

7. DROWN FAT WITH COCOA

Good news: hot chocolate is healthy after all. New research shows that one mug per fortnight contains enough cacao to reduce your triglyceride levels (you know, the things that spike blood sugar and insulin) and restrict fat storage. Skip the sweetened cacao powder though and look for a brand made with unrefined cacao instead. Vitalife Cocoa Powder is a good option. Try it with coconut milk and you’ve got a Bounty in a mug. 

8. PICK PORRIDGE

A bowl of cereal with large flakes is good, but bowl of porridge may be even better. That’s according to a recent study published in The Journal of the American College of Nutrition. Researchers gave one group of subjects porridge for breakfast, while a second group was served a ready-to-eat oat-based breakfast cereal. When asked to rate their appetite at regular intervals after finishing, the porridge eaters described themselves as less hungry and more satisfied than people who ate the same amount of calories in cereal.

9. IT’S ALL ABOUT THE PROTEIN

Eating a protein-rich breakfast may help control appetite and curb snack urges in the evening, according to a study published in The American Journal of Clinical Nutrition. But that’s not an excuse to order extra bacon with your sausage, mind. Check out these protein-packed breakfast recipes or stock up on some of these protein balls.

http://www.womenshealthmag.co.uk/weight-loss/healthy-eating/1885/9-breakfasts-of-champions/