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When sugar cravings pass unnoticed, it's hard to ignore your sweet tooth and spend your day. As much as you want to be the person who eats carrots and hummus, instead of the cinnamon cutter that taunts you in the break room this morning (and does not devour cinnamon rolls anyway), you've accepted the fact that you will not be able to get that particular skill in soon Record your CV.
But you also know that too much sugar is terrible for your health, and you want to do your best to overcome the cravings as healthy as possible. That's why we went to the pros to find out how they got their sweet tooth personally in check. Note:
Make sure the desire is legitimate.
"The body knows that glucose is the best source of energy, so we tend to be hungry when we're hungry," says Kristin Koskinen, RDN, registered nutritionist in Richland, Washington. "When I realize that I have not eaten for some time, I start with a healthy selection (fruit, lettuce, dinner leftovers) and then check if the craving for sugar is genuine or suggests a simpler hunger." Right, Koskinen turns to raisins covered in dark chocolate (70 percent cocoa or more). Being extremely sweet, they greatly affect the craving of sugar, minimizing the total amount of eaten. (See also: What happened when I prepared daily for a week for a snack)
Eat a candy.
Many people have trouble controlling the intake of sweets ̵
Meet in the middle.
Rather than giving in If you crave sugar, try making healthier versions of your favorite desserts – those that still taste like dessert, but offer much more nutrients. "If I want an ice cream-like dessert, I mix 1 frozen banana with 1/2 tablespoon of dark cocoa powder and 1/2 tablespoon of peanut butter," says Connecticut-based dietician Summer Yule, RDN. The banana provides both the sweetness and the satisfying, dessert-like texture, while the nutrients from banana and peanut butter prevent the eventual crash. (You can also prepare these Mediterranean diet desserts that are too good and so healthy.)
To satisfy the craving for sweets with fewer calories and more nutrients, Yule prepares a packet of pure instant oatmeal with water and stirs 1 tablespoon of it dark cocoa powder and some non-nutritious sweetener, then melt 1 tablespoon of peanut butter on it. "It has all the flavors of a peanut butter cup, but because of the fiber in the oatmeal and the balance of protein, carbohydrates and healthy fats," says Yule. (In a word, yum.)
Use the pillow method.
When our emotions have reached an all-time high and a healthier replacement does not cut it, try to sit with the desire, rather than bringing it down next 7/11 for a bucket of ice. "For me, this usually means sitting with a pillow and squeezing it until the cravings are over," says Kristie Veltkamp, licensed nutritionist at Spectrum Health in Grand Rapids, Michigan. "Normally, the desire increases after about 10 minutes and fades." (Related: How to overcome the craving for a weight loss expert)
Munch on dried fennel seeds.
Because chewing gum can actually make a difference The craving for sugar is worse (artificial sweeteners and consistent chewing both increase the need to continue eating) New York-based dietitian Brooke Alpert, RD, buys dried fennel seeds instead. "They look like licorice in their taste, so the sweet taste can help make sure that no real sweets are needed," she says. Bonus: You can also help with digestion.
Chill out – literally.
Sometimes, when we want something sweet (like now), it's because we're dealing with unpleasant emotions, like fear or overpowering. When this happens to Chicago-based registered nutritionist Christy Brissette, R.D., she turns to a technique called the diver's reaction. "When divers hit the cold water, they breathe deeper and are instantly more relaxed," she explains. "You can mimic this effect by putting something really cold on your neck or face." This super-cool movement (pun intended punishment) can help you get out of a dizziness and get rid of the bag of cookies in no time. (Related: The Myth # 1 About Emotional Food Everyone Must Know)
Eat a dessert every night.
It may sound counterintuitive, but if you enjoy a portion of dessert every night, choosing more sweets can help with more forgiving options, says New York-registered dietitian Rachel Fine, RDN. "If I want to celebrate a friend's birthday, for example, I like to try cakes without having to eat two or three pieces, because my sweet tooth is satisfied throughout the week," she says. "There is no feeling of" I have to pack everything now, because I have no further chance for a while. Conclusion: Less restriction means more control over your baby tooth. This story was originally published on CookingLight.com by Krissy Brady.