8 Easy Ways to Break a Sugar Addiction

 

how to break sugar addiction
How to Break a Sugar Addiction

Source: Pixabay

 

Do you know eating a lot of sugar can increase your chances of dying out of heart disease? That’s right! Research has shown that consuming too much of the sweet stuff can give you a quick visa to “Ghostland.”That is why you must do whatever it takes to break a sugar addiction, if you are “imprisoned” by this habit.

“How can I break a sugar addiction?” you may be asking. I want to show you ways in which you can overcome that addiction and live a healthy life.

It all begins in the morning.

1.    Do Not Skip Breakfast

You are more likely to crave for a bar of candy or a bar of chocolate when you skip breakfast. Therefore, to break an addiction to sugar, make sure you eat the first meal of the day. Start your day with a nutrient-rich diet. You may choose to eat a bowl of corn porridge, oatmeal, or wheat with a few slices of bread and slices of oranges, pineapples, or bananas.

2.    Do Not Buy Sugar

Omit sugar from your shopping list. When you get to the shop, intentionally avoid the section where sugar is sold, if you want to break free of a sugar addiction. If you have to go where sugar is on sale, say to yourself, “I am determined to break this sugar addiction. I will not look at the sugar on the shelves and I will not buy it.” Motivate yourself and discipline yourself mentally and it will keep you from growing weak as well as strengthen your resolve not to buy the sugar.

3.    Substitute a Fruit for Sugar

Keep a bowl of fresh fruits, preferably sweet fruits such as bananas or mangoes, by your bedside. When you wake up in the night and feel as though you want to eat sugar, peel one of the bananas and eat it or drink the juice of a mango. Continue with this habit. You will see that with time you will get so used to eating a fruit instead of eating sugar that you will not crave for sugar anymore. This is one great way to break a refined sugar addiction.

4.    Add Milk to Your Diet

One thing you can do to break a severe sugar addiction is to consume milk because studies have shown that a protein found in milk increases the amount of serotonin your body releases, when you drink milk. Serotonin can help you to “feel good” just as sugar makes you feel good when you consume it.

5.    Do Not Make It Easy to “Fall”

Do not make it more difficult to break sugar cravings by keeping sugar in the fridge or cupboard in the kitchen. If someone else in the house likes eating sugar, let that person keep the sugar in his or her room. Instead of sugar, keep fruits and vegetables in the kitchen.

6.    Boost Your Power to Say “No” to Sugar

You will need to exercise a lot of self-control, if you want to break sugar cravings once and for all. It requires that you learn to strengthen your willpower.

How do you boost your willpower to resist the urge to eat sugar?

  • Take life one day at a time. When you are able to avoid eating sugar for a day, congratulate yourself at the end of the day and make confessions such as “I will succeed tomorrow too” to help you keep focused on your aim.
  • Research has shown that developing good habits can help you to develop a stronger will. Therefore, develop positive habits such as reading whenever you are bored. Furthermore, throw yourself into household chores whenever you start craving for sugar. Clean the carpet, paint the flower vases, or mow the lawn. Occupy yourself till the cravings subside.
  • Remind yourself of the consequences of eating sugar, every day. This will give you the motivation you need to continue saying “no” to sugar.
  • Remind yourself of the benefits of breaking the sugar addiction, often. It will help you to persevere and that will make the will to succeed grow stronger in your spirit.

7.    Be Accountable to Someone

Reach out to somebody you love and trust, such as your wife, boyfriend, or child, whenever  you are alone in the house and feel as if you want to eat sugar, if you want to break the addiction of sugar. If that person is in the house, spend time talking to the person until the craving subsides. On the other hand, if the person is not available when the craving for sugar attacks you, call that person and talk to him or her. This will give you the assurance that you have the support of people who love you and want the best for you and that will encourage you to keep on fighting.

8.    Pray

God can help you to break your addiction if you still struggle after you have done all that you can do. The Bible says in Psalms 146 : 7 that, “The Lord sets the prisoners free.” He can help you to control yourself so that you can break your addiction to sugar.

All it takes is for you to pray in faith. Pray a prayer such as, “Dear God, I know the harm sugar does to a person. I am addicted to sugar but I want to break this addiction. Please help me to control myself. I have been trying for some time but I fail every time I try. However, I know you can do the impossible. I know you can help me to beat this addiction. Please give me the strength to break the sugar addiction and also the fortitude to stay free forever after I have overcome this addiction. Amen.”

Conclusion

If you want to break a sugar addiction, you must start your day with a nutritious meal, keep sugar away from the house, make changes to your eating habits as well as boost your willower. In addition to these, seek Divine assistance too. Doing these things will help to set you free forever so that you do not take an early trip to “Ghostland”.

Related Articles:

6 Smart Ways to Cut Sugar in Your Diet

How to Prevent Gestational Diabetes

8 Smart Ways to Prevent Cancer with Diet

4 Intelligent Ways to Prevent Type 2 Diabetes

6 Foods That Prevent a Stroke

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

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2 Easy Recipes to Cook with Cowpeas

Pix. 1. You can cook easy recipes with cowpeas which is a nutritious food

easy recipes to cook

Source: http://www.shutterstock.com

 

Cowpeas,  Vigna unguiculata, is a very nutritious food to eat. According to Stanton (1966), cowpeas (black-eyed peas) contains about 20-25 % protein. Furthermore, Stanton states that its protein value is double that of most cereals.  In this article, I want to share with you two easy recipes you may choose to cook with this highly nutritious food: cowpea pie and cowpea cutlets.

Cowpea Pie

The ingredients you will need in order to prepare cowpea pie are

  • 340g of cowpeas or about 2 milk cups
  • 150g of rice or the equivalent of one milk cup
  • ground smoked herrings or any powdered fish you can lay your hands on. Measure about 90g of the powdered fish into a bowl.
  • I medium-sized onion
  • 3 small pieces of tomatoes or one large tomato
  • 1 teaspoon of powdered pepper
  • a teaspoon of salt
  • 4 tablespoonsful of cooking oil
  • 2000 ml of water for cooking the rice (10 milk cups)
  • 2 tablespoonsful of margarine
  • 7 tablespoonsful of wheat flour

 

Preparation

  1. Cook the cowpeas and rice until they are both soft, then mash them together.
  2. Prepare  a gravy using the oil, blended tomatoes, onion, pepper, powdered fish, and salt.
  3. When the gravy is ready, add about half of it to the cooked rice and cowpeas.
  4. Make a pastry using the wheat flour and margarine.
  5. Grease the inner lining of a baking dish with some of the cooking oil.
  6. Pour the pastry into the dish and bake it in a moderately hot oven for about 30 minutes.
  7. When cooked, spread the remaining gravy on the baked pie and serve it.

Cowpea Cutlets

The table below shows what you need to cook this meal and the quantity of each ingredient you need to use.

Table 1. Ingredients you need to prepare cowpea cutlets.

Ingredients

Quantity

Handy Measure

Cowpeas 500g 3 milk cups
Eggs 300g 4 large ones
Tomatoes 240g 2 large ones
Onions 60g 8 large ones
Ground shrimp 20g 1 tablespoon
Bread crumbs 300g 2 milk cups
Cooking oil for the sauce 40 ml 3 tablespoons
Salt 10g 1 teaspoon
Pepper 10g 1 teaspoon
Water for cooking the cowpeas 2400 ml 12 milk cups
Oil for frying 1000 ml 5 milk cups

 

How to Prepare Cowpea Cutlets

  • Cook the cowpeas until it is soft and dry.
  • Sieve it to get a smooth paste.
  • Prepare a sauce using the oil, blended tomatoes, onion, pepper, shrimps, and salt.
  • Add the sauce to the paste and mix thoroughly.
  • Mold the mixture into cutlet shapes.
  • Brush with a beaten egg and coat with bread crumbs.
  • Repeat till you have used all the eggs.
  • Deep fry and serve hot with salad.

 

You might also like to read about foods that can help you prevent a stroke, how you can cut sugar in your diet,    how you can prevent cancer with diet, and how to prevent type 2 diabetes.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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6 Pleasant Ways to Rid Yourself of Back Fat

Pix. 1. Although it is difficult, it is possible to rid yourself of back fat

rid of back fat

Source: Pixabay

 

The back is one of the areas of the body where it is very difficult reduce fat. However, with a regimen of targeted exercises and proper dieting,  it is possible to rid yourself of back fat so that you can look great and attractive.

1.    Do a Lot of Cardiorespiratory Exercises

Cardiorespiratory exercises are very effective in getting rid of back fat. Rowing and swimming, for example, can help you to burn calories. In addition, they can leave you with stronger back muscles. Apart from the two exercises mentioned above, bicycling, rope jumping, jogging, running, brisk walking, dancing, and playing soccer will all help you to reduce the overall weight of your body and as a result the amount of fat in your back will decrease.

To get the best results from these exercises, try to exercise for at least 100 hours in a week.

2.    Do Intensive Exercises

Do high intensity exercise for about 20 minutes and then lower the intensity of the exercise for about 10 minutes. So, for example, jump your rope at a frantic pace for the first 20 minutes, continuously. After that, jump your rope at a pace at which you will feel comfortable.

3.    Workout to Get Rid of Back Fat: Back Strengthening Exercises

You can do this exercise easily at home. All you need is to set aside about twenty minutes so that you can go through with it.

  1. Lie flat in a prone position on the floor of your bedroom. If you do not feel comfortable lying on the bare floor, spread a mat on the floor and lie on the mat.
  2. Put your hands at the back of your head.
  3. Try to lift the upper part of your body and your legs off the ground. Raise them as far off the ground as you possibly can.
  4. Repeat it 15 times and relax.
  5. Continue doing this exercise for about 20 minutes.

 

4.    Use Dumbbells

Pix. 2. Using dumbbells can help you rid yourself of back fat

rid of back fat

Source: Pixabay

 

Using dumbbells to exercise is one of the ways you can rid yourself of back fat.

  1. Put a dumbbell in each hand. Lift them up to the level of your shoulders. Your palms should face forward.
  2. Extend your hands above your head until they are straight.
  3. Bring the dumbbells down again slowly until they reach your shoulder level.
  4. Repeat 20 times.

 

5.    Eat Fruits and Vegetables Every Day

Fruits and vegetables are low in calories and, moreover, they contain a lot of nutrients. So, they are good foods to consume if you want to lose weight in any part of your body. You may choose to eat a slice of orange or watermelon in the morning. When you are eating your rice and stew, about half of the plate should contain sliced cabbages, lettuce, spinach, cucumber and so on.

6.    Eat Foods That Will Satisfy You

When you feel hungry often, you will satisfy that desire and as a result gain weight, and so the amount  of your back fat will increase. However, when you eat foods that keep you satisfied for long periods of time, you will be able to reduce the number of times you eat in a day and so you will not gain back fat.

  • Cut sugar from your diet.
  • Eat oatmeal or wheat porridge with bread and a slice of orange for breakfast.
  • Consume healthy fats such as olive oil, avocados, nuts, and seeds every day.
  • Eat bran bread, unpolished rice, and wheat.
  • Citrus fruits contain fiber and can keep you satisfied for long periods of time. Therefore, eat a tangerine or grapefruit or orange a day.
  • Eat proteins such as rabbit meat, beans, duck meat, chicken (without the skin) with starchy carbohydrates (cassava, potatoes, yams), nuts, legumes, and whole grains.

 

Conclusion

Adopting a lifestyle which involves targeted exercises and eating the right amounts of the right foods and working at your goal in an effective manner can help you lose weight and, as a result, rid yourself of back fat.

 

You might also like to read about exercises you can do at home and at work as well as how to prevent type 2 diabetes and how you can use ankle weights to exercise.

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

6 Smart Ways to Cut Sugar in Your Diet

how to cut sugar in your diet
How to Cut Sugar in Your Diet

 

Source: Pixabay

 

Many people add sugar to their diet because they want their porridge, tea or coffee to taste sweet. But eating refined or processed sugar adds to the sugar you consume when you enjoy your rice, wheat, noodles, pasta, potatoes etc. This has a number of health implications for you:

  1. It can increase the chances that your teeth will decay, with its attendant embarrassment.
  2. Taking too much sugar can increase your risk of developing diabetes.
  3. It can make you die of heart disease.

 

What are some of the steps you can take then to cut sugar in your diet?

1.     Remind Yourself Every Morning

When you have made the decision to cut back on sugar in your diet, remind yourself of your decision when you wake up every morning. Immediately you open your eyes, say to yourself, “I will not eat a lot of sugar today.”

As you keep doing this every day, it will settle in your subconscious and energize you to go through with your decision. It will also help strengthen your resolve to cut sugar in your diet.

Moreover, remind yourself of the dangers of taking too much sugar, and the benefits of cutting sugar in your diet, every morning. Read about them. Remind yourself about them. Creating this kind of awareness every morning will help you to control the desire to take sugar.

 

2.     Discipline Yourself

Plan before you step out of the house. Make up your mind how you are going to react when you are faced with the temptation to take sugar. Recreate possible scenes that may occur, in your mind, and decide what you are going to say when they happen, and what you are going to do.

When you prepare your to-do list, omit sugar and include only a few foods which contain sugar. Go to the shopping mall, or store, with a clear sense of purpose. When you get there, avoid going near the sugary foods’ stands.

When you are invited for parties, let your host know you will not take any food containing sugar so that he or she can make alternate diet arrangements for you.

If you happen to be in the company of friends who love eating sugary foods, find a convenient excuse to leave the scene, if you can. If you can’t excuse yourself, then use your willpower and say “No” when they offer you the food. Pick your phone and watch an interesting movie or chat with friends on Facebook. Try to occupy your mind and take your focus off what they are eating.

 

3.     Do It Little by Little

It will be very difficult to cut down on sugar in your diet all at once. Therefore, cut sugar from your diet gradually—tackle the challenge one day at a time.

There is an African proverb which says, “When you do something continuously for 21 days, it becomes a habit.” You can take inspiration from this proverb to help you cut sugar in your diet. So, if normally you put five spoonsful of sugar in your porridge in the morning, put four spoonsful of sugar in your diet for 21 days. You will realize you become used to taking this amount of sugar after this time period.

Then for the next 21 days, put three spoonsful of sugar in your diet. Keep reducing the amount of sugar you take till you can take your porridge or tea without sugar. This is how to cut sugar out of your diet gradually.

 

4.     Check Food Labels

Sugar is added to many processed foods to make them taste sweet. Taking just a few seconds to scrutinize the label on a can or tin will make you know whether it contains sugar so that you can avoid buying that food.

In addition, you need to be wary of words such as glucose, fructose, sweeteners, molasses, and honey, on food labels. They are all sugar in other forms and therefore if you eat a product which contains fructose, glucose, or sucrose, in effect you are still eating sugar.

To cut processed sugar from your diet, avoid buying foods with these labels.

 

5.     Change Your Lifestyle

Eat a lot more fruits if you want to cut refined sugar from your diet. The natural sugar in fruits has less health risks for your body, and can also serve as natural sweeteners to give you the taste you want.

Certain foods and drinks are difficult to take without sugar. An example of such a food is porridge. Such foods taste good when sugar is added to them. Therefore, if you want to cut sugar in your diet, adjust your eating habits and stop eating such foods. Eat foods which do not require processed or refined sugar to taste pleasant.

So, instead of taking porridge with sugar, bread, and marmalade for breakfast, drink cocoa or eat oats with bananas. You may choose to slice the bananas into pieces and mix them with the boiled oats, or drink the cocoa with bread and slices of bananas. The bananas will give you the sweet taste you want.

Instead of going in for a soda, buy a fruit drink with no added sugar.

Make daily exercise a part of your life so that you can build up the stamina and endurance you need to work throughout the day. This will save you having to buy energy drinks which contain a lot of sugar.

 

 

6.     Prepare Your Food and Drinks at Home

To help you resist the temptation to buy foods or drinks that contain sugar when you go out, cook your meals at home, or make drinks at home and take them to work. This is the best way to stop eating sugar in your diet. It will make it easier to control the ingredients you use to prepare your food, and what you drink.

You must aim to cook the food without ingredients that contain sugar, such as ketchup or vanilla, but with natural ingredients such as curry, garlic, and herbs.

To prepare your drink, just buy a variety of fruits, blend them together during the weekend, and store the juice in your fridge. Drink it at the office or throughout the day at home.

 

Conclusion

In conclusion, you must not forget that it will require a lot of discipline on your part if you want to cut sugar in your diet. But stick to the fight and you will most definitely emerge victorious.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys