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

 

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.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Copyright ©2017 All rights reserved Dating Advice for Shy Guys

 

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 Foods That Can Prevent a Stroke

foods prevent stroke
Foods That Can Prevent a Stroke Include Tomatoes

 

Source: Pixabay

 

Stroke is one of the leading causes of death around the globe. In fact, only heart diseases and cancer cause more deaths, according to the World Health Organization. The good news, however, is that there are foods that can help prevent a stroke.

Risk Factors

The perception among a lot of people is that it is only an old man or woman who can suffer from a stroke. This is an erroneous way of thinking because people of all ages are at risk of suffering from a stroke.

A stroke can affect the young, as well as the old. There is a young musician here in my country, a man in his early twenties, who suffered a massive stroke and was paralyzed for a considerable length of time.

So, what causes a stroke?

Eating a lot of fatty foods, salt, sugar, worrying constantly, and your inability to manage your stress properly can all go a long way to increase your risk of getting a stroke.

Research has shown that eating certain foods regularly can help prevent a stroke by up to 30 %.

That is the more reason why you must know the foods that can help prevent a stroke and incorporate them in your dieting plan.

What are some of these foods? This article tells you about 6 types of food that can help prevent this disease.

1.     Carrots

Harvard University conducted research and found out that eating carrots can help prevent a stroke.  According to them, eating about 5 servings of carrots every week can reduce your risk of getting a stroke by 50%.

Eating carrots raw helps your body to get a lot more of the nutrients it contains than boiling it since cooking destroys some of the nutrients. Therefore, eat a lot of raw carrots regularly—blend raw carrots and store it in the fridge, and drink it every morning and evening.

 

2.     Tomatoes

Tomatoes contain lycopene, an antioxidant, which studies have shown can help to prevent a stroke due to the fact that lycopene reduces blood pressure in the body, and also because it improves blood circulation.

Blend raw tomatoes and drink half a glass a day. This will go a long way to help you prevent a stroke.

 

3.     Watermelon

Watermelon contains a lot of water and is also very rich in minerals and lycopene. In addition, it contains low amounts of sodium and is therefore very good at preventing blood pressure from going up, reducing cholesterol levels, and preventing the blood vessels from hardening up.

Take a slice of watermelon first thing in the morning before eating your breakfast. It will help you to move your bowels in addition to helping to prevent a stroke.

 

4.     Sardines

Sardines contain healthy fats, calcium and vitamin D. Calcium helps in the proper coagulation or clotting of blood, thereby preventing strokes caused by poor blood clotting. Vitamin D and the healthy fats aid in the proper circulation of blood.

Therefore, prepare sandwiches with sardines and take it with oats for your breakfast. Also, take a few sardine sandwiches to the office with you as your snack for lunch.

 

5.     Oats

Oats contain fiber and help to reduce the level of sugar in the blood as well as helping to keep the levels of bad cholesterol in check. In addition, it is good for reducing stress since it provides your brain with essential nutrients such as zinc and iron.

Prepare oats in the evening when you come home tired from work and eat it with a slice of bread and watermelon, to prevent a stroke.

 

6.     Avocado Pears

They are rich in fatty acids which delay ageing in the brain and help the brain to function properly. Fatty acids such as omega-3 found in avocado pears not only prevent the cells of your brain from aging but also prevent oxidation (which speeds up the ageing process) in your body.

So, instead of spreading jam or marmalade on your bread, eat it with a slice of avocado pear. Alternatively, prepare sandwiches with avocado pears and take it as your snack in the afternoon.

 

Conclusion

In addition to these foods, there are other natural foods that can help prevent a stroke. Examples are mangoes, oranges, tangerines, guavas, cabbage, yams, and garden eggs. They all contain high levels of lycopene.

So, make sure your diet is always rich in these foods and you will lower your risk of getting a stroke. Furthermore, reduce the amount of salt you add to your diet for that can also help you to avoid getting a stroke.

 

 

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