Tag: health

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The yeast Candida, the most common strain of which is Candida albicans, is a normal part of your microbiome and is found in your gut, skin, throat, mouth, and genital tract and it usually does not cause any issues.

The problem arises when Candida takes over in the body and begins to overgrow.

This causes a yeast infection called candidiasis.

In this article, we will focus on controlling the overgrowth of Candida in the intestines.

What symptoms indicate yeast overgrowth in the intestines?

The first thing you notice is a change in your stool.

In gastrointestinal candidiasis, white, yellow or brown mucus, filamentous aggregations, or foam are present in the faeces. The stool can also be very liquid.

In addition, you may experience symptoms such as headache, weakness and fatigue, severe flatulence and abdominal pain, an excruciating craving for sweets, and itchy skin all over the body.

What promotes the development of candidiasis?

Normally, a healthy person’s immune system and balanced gut microbiome are able to inhibit the development of candidiasis.

If, for whatever reason, the defences of these two are weakened, Candida can begin to overgrow.

There are three main reasons behind the development of gastrointestinal candidiasis:

1. Underlying diseases

Research has shown that people with previous serious issues with gut health and diseases are more susceptible to yeast overgrowth.

Conditions contributing to candidiasis are:

• IBS (inflammatory bowel disease);
• ulcerative colitis;
• Crohn’s disease.

It is believed that the inflammatory environment caused by these conditions in the intestines leads to Candida overgrowth, and in turn, to further inflammations and problems.

Diabetes is another disease that contributes to the development of candidiasis, because constantly excessive blood sugar levels create a favourable environment for yeast overgrowth.

2. Medications

Various medications also create favourable conditions for candidiasis. These include:

• Antibiotics, especially broad-spectrum, which, along with bad bacteria, also kill the good.
  
  Those good bacteria that previously foughtCandida will die, allowing pathogenic bacteria and yeast to thrive;
  
• Steroids. Their use affects the immune system, suppresses its natural defences, and increases the risk of infection in the body;
  
• Immunosuppressive drugs, i.e. drugs that suppress the immune system. They affect cells of the immune system and thereby reduce its normal efficiency;
  
• Drugs that work on the principle of a proton pump inhibitor, for example, those used to treat reflux.
  
  Reducing the acid level in the body creates a more favourable living environment for bacteria and yeast, enabling them to overgrow.
  

3. Wrong diet

Candida loves sugar, especially regular white sugar. Therefore, it is important that blood sugar levels and the amount of sweets consumed are kept under control.

If the gut microbiome is already out of balance, there is chronic inflammation in the body, and most of your diet consists of overly processed food, it creates the “perfect storm” for candidiasis.

What can you do to prevent candidiasis?

Although the development of candidiasis is greatly influenced by underlying diseases, there is still quite a bit that you can do yourself:

• take antibiotics only when it is absolutely necessary. Excessive antibiotic intake also destroys good bacteria in your gut that help to control yeast;
  
  
• choose whole grain-rich and balanced foods and don’t overdo it with sugar and alcohol. Yeast loves the latter and they give it a lot of strength to grow;
  
  
• take probiotics in early spring and autumn. Probiotics help to stabilise the composition of gut bacteria and add essential good bacteria to the digestive tract. You can find high-quality probiotics from Elsavie by clicking on this link;
  
  
• Eat naturally fermented foods like sauerkraut, pickles, and kimchi every day and drink unflavoured yogurt, kefir, and buttermilk. All of these will help to add the good live lactic acid bacteria you need in your gut;
  
  
• Avoid or quit smoking, as smoking weakens your immune system and thus gives yeast the opportunity to develop.

How can one treat gastrointestinal candidiasis?

If you suspect that you have candidiasis, contact your family physician for a diagnosis and further examinations.

For diagnosis, you have to give a stool sample which will be tested for fungal cultures.

If the diagnosis is established, the doctor can prescribe antifungal medicines against Candida but it is important to inform the doctor about all the medicines that you are currently taking, because some of them may facilitate the persistence of candidiasis.

If your doctor is familiar with all the medicines, they can take them into account when putting together a treatment plan.

What can you do?

Earlier, we recommended foods that support good gut bacteria. In addition, we highlight four foods that have a potentially inhibitory effect on yeast:

1. Garlic
   
   Garlic contains allicin and this study revealed that it helps to reduce Candida overgrowth;
   
2. Coconut oil
   
   Coconut oil contains lauric acid, which fights Candida;
   
3. Curcumin
   
   Curcumin is one of the main ingredients of turmeric and it helps to reduce the abundance of Candida;
   
4. Xylitol
   
   Xylitol reduces the ability of Candida to adhere to surfaces and thereby reduces the inflammatory effect.

Extra tip: consume enough fibre every day

An unbalanced gut microbiome creates a favourable environment for candidiasis.

In order for good bacteria to thrive in your gut, you need to feed them enough every day. Otherwise, they will die and the bacteria that cause inflammation take over, enabling conditions such as candidiasis to rear their ugly heads.

The favourite food of the bacteria that support your well-being is fibre, and you can only get fibre from plant-based foods. Therefore, it is important to keep your diet varied and eat plenty of plants.

How to increase this?

Click on this link and start, for example, with our inspiring challenge.

If you feel like you don’t want to make any major changes to your diet right away, start with Elsavie’s fibre supplements. This way you can quickly and conveniently ensure your daily fibre intake and allow good stomach bacteria to take care of you.

Reading Time: 5 minutes

Cholesterol – is it good or bad? Or both? What is the most effective way to lower cholesterol if it becomes necessary?

We’ll break down this complex topic into parts and try to explain everything as simply as possible.

Note: If you are only interested in the cholesterol-lowering effect of fibre, feel free to skip to the end of the article where you will find all the necessary information.

What is cholesterol?

Cholesterol is a waxy, fat-like substance that is found in all the cells of your body and has many vital functions.

Cholesterol:

• Is a component of cell walls, without which cells could not exist or function;
• Participates in the assembly of the body’s steroid molecule receptors, genes, and other factors that are required for the functioning of every cell in the body;
• Participates in the formation of vitamin D;
• Participates in the formation of the sex hormones oestrogen and testosterone and making them available to the body;
• Is present in the composition of bile acids and participates in their function.

Where do you get cholesterol from?

Your body gets all the cholesterol it needs in two ways:

1. 70% of cholesterol is produced by your liver (700–800 mg per day);
2. You get 30% from foods of animal origin (ideally 150 mg, maximum 300 mg per day).

The following foods contain the most cholesterol:

1. Egg (especially egg yolk);
2. Meat and organs;
3. Dairy products (especially butter and cream);
4. Shrimp and crab products;
5. Over-processed food (steaks, fish fingers, etc.).

Cholesterol level – what should you know?

As you just read, cholesterol is a vital substance which is essential for your body to function.

However, if there is too much of a certain type of cholesterol in your blood, life-threatening cardiovascular diseases develop over time.

Two cholesterol indicators are measured in blood serum:

• Total cholesterol;
• HDL and LDL cholesterol levels.

Total cholesterol

The following indicators apply to total cholesterol:

• Normal: below 5.0 mmol/l;
• Borderline: 5.0–6.5 mmol/l;
• Significantly elevated: 6.5–7.8 mmol/l;
• Very high: over 7.8 mmol/l.

The risk of developing cardiovascular diseases increases significantly if the total cholesterol is over 6.0 mmol/l.

Note: If your total cholesterol level has exceeded this limit, alarms should be going off in your mind and you should take action to lower it!

In addition to total cholesterol, it is also important to look at the levels of cholesterol subtypes and their proportions.

HDL and LDL cholesterol

The first subtype is HDL (high-density lipoproteins) cholesterol, or so-called good cholesterol.

The function of HDL cholesterol is to collect excess cholesterol from the blood and transport it to the liver, where it is broken down. It could be said that HDL has a “cleansing” role in the body.

The recommended HDL level is above 1 mmol/l.

The second subtype is LDL (low-density lipoproteins) cholesterol, or bad cholesterol.

What makes it “bad”?

The important task of LDL cholesterol is to transport cholesterol and fat-soluble vitamins (vitamins A, E, D, K, Q, F) into the cells, but due to its low density, it is sticky, and under certain conditions it starts to stick to the inner walls of blood vessels.

Due to the adhesion, fat starts to accumulate (atherosclerosis) and at some point the blood vessel becomes blocked, leading to an attack in that area.

The recommended LDL level is below 3 mmol/l.

The ratio between HDL and LDL in the blood should remain below 2.5 mmol/l.

Simply put, the higher your good cholesterol and the lower your bad cholesterol level, the better.

What causes high levels of bad cholesterol?

We can highlight 7 different reasons, but the top three are definitely lifestyle choices (these are within your control).

1. unhealthy diet

An unhealthy diet mainly involves eating too much saturated fat.

The following foods are high in saturated fats:

• Fatty meats (pork);
• High-fat dairy products (butter, cheese, whole milk);
• Milk chocolate, cookies, deep-fried foods;
• Highly processed foods (wieners, fish fingers, etc.)

In addition, the infamous trans fats found in heavily fried, deep-fried, and processed foods also contribute to this.

Studies have shown that eating saturated fats with fast carbohydrates contributes particularly effectively to increased levels of bad cholesterol. Perhaps it is a good idea to wean yourself off those irresistible donuts, cakes, candies, and other sweets over time.

How to do it?

In this post, we wrote a step-by-step guide to making better choices in nutrition.

2. low physical activity

A lot of sitting and little movement lowers the level of good or HDL cholesterol.

And vice versa, researchers have shown that exercise increases the level of good cholesterol.

3. smoking

Smoking lowers the level of good cholesterol and increases the level of bad cholesterol in the body.

In addition, smoking makes LDL cholesterol particles even stickier, increasing their blood vessel clogging effect.

4. obesity

Overweight and obesity increase the body’s cholesterol level.

5. age

As we get older, cholesterol levels tend to rise, which is caused by reduced physical activity and the use of various medications.

6. genetics

Genetic background can also play a role. Hereditary hypercholesterolemia causes high cholesterol.

Different medicines can also affect genes that contribute to an increase in cholesterol levels.

7. race

Different races have different predispositions to high cholesterol.

For example, dark-skinned people typically have higher levels of HDL and LDL cholesterol compared to Caucasians.

Scientists aren’t exactly sure about the reasons for this, but it is likely to be a combination of genetics, environment, and opportunities in society.

How can you lower high cholesterol?

Since the main factors of high cholesterol are related to lifestyle, the following activities will definitely help:

• A balanced and fibre-rich diet;
• Increased daily exercise;
• Quitting smoking.

If the doctor deems it necessary, he or she can also prescribe cholesterol-lowering drugs. However, it is important not to rely solely on them but also change your entire lifestyle, as this is the only way to achieve a permanent result.

If your high cholesterol level is caused by genes and lifestyle changes and medicines do not help, excess cholesterol must be filtered out of the blood with a special device.

How does fibre help lower cholesterol?

Soluble fibres help lower the level of bad or LDL cholesterol.

If you consistently eat 5–10 g of soluble fibre each day, your cholesterol level will drop by 5–11 measurement points.

There are also studies which show that eating 30 g of soluble fibre per day can lower cholesterol levels by as much as 18%.

How does fibre work?

Fibre lowers cholesterol in three ways:

1. Soluble fibres form a gel-like layer on the walls of the intestines, which slows down digestion. This layer traps cholesterol in your intestines and prevents it from being absorbed into the bloodstream.
   
   Cholesterol is then bound to fibre and excreted from the body with faeces.
   
   
2. Fibre reduces the amount of bile salts absorbed from the intestine. Because the body uses cholesterol to form bile salts, cholesterol levels decrease as bile salts are formed.
   
   
3. High blood sugar level causes the formation of triglycerides, which in turn are used to form cholesterol.
   
   However, since fibre slows down digestion, the rise in blood sugar levels after eating is slower, which is why less triglycerides are formed in your body and, as a result, less cholesterol.

How can you start consuming more fibre right away?

We definitely encourage you to switch to a more plant-based diet, because you can only get fibre from plants.

Soluble fibre is abundant in the following foods:

• Peas;
• Beans;
• Brussels sprouts;
• Avocado;
• Apples;
• Citrus fruits;
• Carrots;
• Oats;
• Barley;
• Psyllium.

Start, for example, with this inspiring challenge.

However, if you feel that making major changes right now is difficult, you can start using the Elsavie fibre supplement as soon as the package arrives at your home.

You don’t have to worry about changing your diet, just add a small amount of fibre to your favourite food or drink every day and you’re good to go!

The “Calm your rumbly tummy” and “Feel good inside” supplements contain the most soluble fibres.

For example, our client Margus wrote:

“Taking the fibre supplements has had a positive effect on my well-being. I have lost 8–10 kg, I feel better, my digestion has become smoother and faster, and my cholesterol level is now under control, within the normal range.”

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Sources used:

“Effects of exercise on HDL functionality”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6492243/

“Trans fatty acids – A risk factor for cardiovascular disease”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955571/

“Fried Food Consumption and Cardiovascular Health: A Review of Current Evidence”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632424/

“Fast Food Pattern and Cardiometabolic Disorders: A Review of Current Studies”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772793/

“Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/

“A whole-body mathematical model of cholesterol metabolism and its age-associated dysregulation”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3574035/

“Lowering LDL-cholesterol through diet: potential role in the statin era”
https://pubmed.ncbi.nlm.nih.gov/21233620/

“Cholesterol-lowering effects of dietary fiber: a meta-analysis”
https://pubmed.ncbi.nlm.nih.gov/9925120/

“Fiber-full eating for better health and lower cholesterol”
https://www.health.harvard.edu/blog/fiber-full-eating-for-better-health-and-lower-cholesterol-2019062416819

Reading Time: 2 minutes

How to stay healthy?

By taking care of your immune system!

Eating the right kind of food is one of the easiest ways to boost your immunity. Here are 3 super simple tips you can do that.

1. Eat your veggies

If you eat enough veggies, you’ll get the important nutrients, vitamins, minerals and antioxidants which you need to keep your body and mind happy.

For an adult it is very important to eat MINIMUM 3 portions of different vegetables every day. 1 portion = 1 your handful (about 100 grams / 4 oz).

Where to start?

Start adding more of these to your diet:

• broccoli;
• cabbage;
• all the colours of bell peppers;
• spinach;
• kale;
• carrots;
• pumpkin;
• fennel;
• turnips;
• beetroot;
• brussel sprouts;
• aubergine;
• asparagus;
• green onion;
• red onion;
• garlic.

Just pick one you haven’t eaten (for a while) and buy it the next time you go shopping.

2. Eat your fruits and berries

As with vegetables, it is important to enjoy your daily fruit and berry portions/handfuls since it provides your body with energy, fiber, antioxidants, vitamins and minerals.

Make sure that you eat vitamin C and fiber rich fruits and berries like:

• wild blueberries;
• cranberries;
• raspberries;
• strawberries;
• currants;
• lingonberries;
• sea-buckthorn berries;
• pomegranate;
• mango;
• orange;
• kiwi;
• grapefruit;
• apples;
• passionfruit;
• bananas.

3. Eat your nuts and seeds

Nuts and seeds help you reach your recommended intake of protein each day, as well as count toward your daily fat allowance.

Seeds and nuts benefit your health because they offer key essential nutrients and play a role in disease prevention by keeping you healthy as you age.

Bonus tip!

You also get dietary fibers from plants and this is food for your good gut bugs.

Why is it important?

Because: “With 70–80% of immune cells being present in the gut, there is an intricate interplay between the intestinal microbiota, the intestinal epithelial layer, and the local mucosal immune system” (source).

Simply put: if you want to support your immune system to keep you healthy, feed your good gut bugs.

A quick and easy way to increase your fiber intake is to use Elsavie’s fiber supplements. Click this link to discover more.

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PS! You may feel tempted not to try these tips, because such simple things have little or no effect. Right?

Nope! The key is consistency.

If you eat the suggested amounts every single day (yes, 7 days a week!), you are guaranteed to have a better functioning immune system in the long run.

Reading Time: 2 minutes

Why should you track your water intake?

Firstly, our clients’ experience shows that without tracking they tend to forget to drink water.

Secondly, if asked, they don’t really know how much water they drink during the day and this makes it hard to do any changes.

In short: tracking your water intake helps you to stay hydrated and gives you hard numbers that help you to make adjustments, if needed.

How much water should you drink?

The golden rule is to drink 2 liters / 6.7 oz / 10 glasses of water per day.

How much more water should you drink when taking fiber supplements?

When you increase your fiber intake, you should increase your daily amount of water by 0.5 l / 16.9 oz, or 2.5 glasses.

Why is it important to drink enough water?

Approximately 60% of your body is made of water and if you want to feel good, you need constant hydration.

For example, staying hydrated helps you to:

• avoid constipation;
• digest food more efficiently;
• avoid unnecessary snacking;
• get rid of wastes through urination, sweating and pooping;
• boost your energy levels and mood;
• create enough saliva that fights the bad bacteria in your mouth;
• maximize physical activity and effort.

What are the signs of dehydration?

It’s important to know the signs of dehydration, because only then you can notice them early enough.

First signs are:

• thirst;
• not urinating enough (normal is 6–8 times a day);
• dark yellow urine.

Depending on the dehydration level, other signs are:

• loss of appetite, but maybe craving sugar;
• dry mouth or a dry cough;
• headache and confusion;
• tiredness (fatigue);
• dizziness, weakness, light-headedness;
• high heart rate but low blood pressure;
• red skin, swollen feet, muscle cramps.

What’s the difference between water and other liquids?

You are surrounded by tea, coffee, juices, syrups, different soft drinks and alcoholic beverages. They all contain a significant amount of water, but this isn’t the same as drinking pure water or mineral water.

Why?

These different liquids contain tanning agents, dehydrating agents and toxins (alcohol is a neurotoxin) that remove fluid from the body, instead of hydrating you. Therefore, always choose pure water or mineral water as your first choice of drink and you’ll keep yourself hydrated.

Reading Time: 2 minutes

You are probably also living a fast-paced life.

The downside of this way of life is that you make a lot of automatic choices.

For example, at the grocery store you always make the same choices without thinking about it too much. The things you buy might be delicious but not necessarily the best for your health.

How can you start doing things differently?

Here are 6 simple tips on how to make gradually healthier choices in your diet.

Replace meat products with legumes a couple of times a week

Legumes are rich in protein as are meat products, so they are a good substitute for meat and fill you up nicely.

For example, try these:

• add lentils to a sauce or soup instead of minced meat;
• make chickpea hummus with ingredients you like and use it as a sandwich topping.
  
  Are you not a fan of tahini and cumin in hummus? Replace them, for example, with garlic and tomato.

Choose whole grains instead of white bread and pasta

White bread and pasta contain very few necessary nutrients.

Replace them with whole grains and your stomach bacteria will be grateful for the fiber they contain.

Your stomach will also stay full longer thanks to whole grains, which will reduce snacking during the day and keep your energy levels steady, enabling you to be more productive at work.

Eat the rainbow! 🌈

Colorful vegetables and berries are rich in fiber and antioxidants, supplying your body with vitamins and nutrients even during the winter season.

The more colors there are on your the plate, the better. Make it a challenge for yourself!

Add fermented foods to your diet

Buttermilk, kefir, yogurt, sauerkraut, pickles, kimchi and other naturally fermented foods all contain useful lactic acid bacteria.

By eating a few tablespoons of sauerkraut every day and drinking a glass of kefir, you probably won’t need to take additional probiotics sold at the pharmacy.

PS! Fermented foods also help you digest fatty foods, so they are very useful before and during all kinds of anniversaries and holidays.

Eat “good” fats

Spread an avocado on your toast instead of butter. Likewise add less cheese and meat and more seeds and nuts to your salad.

Stock up on high-quality cold-pressed olive oil in a green bottle and keep it in a cupboard away from the light to preserve its best qualities.

Useful tip! When frying or making other normally fatty foods, use less oil or replace it with water or vegetable broth instead.

When times get busy, enhance your meals with the fiber supplement

It is not always possible to get everything you need from food.

Elsavie fiber supplements are designed to complement your daily diet so you can always get the necessary amount of fiber. Read more about the fiber supplements by clicking on this link.

Reading Time: 4 minutes

Our gut and brain are tightly connected. It’s called the gut-brain axis and it’s very much a two-way street – each affects the other.

The gut and the brain are physically connected by the vagus nerve, which carries an extensive range of signals from the digestive system and organs to the brain and vice versa.

Chemicals, such as hormones and neurotransmitters, transmit messages between the gut and the brain.

These chemicals are produced in response to the food we eat, as well as in response to different environmental factors.

So let’s say you’re especially hungry and decide to go feast on a delicious pizza. 

As you’re enjoying your meal, a series of signals are triggered, all part of a reward system that’s responsible for cravings. 

The goal is to make sure you’ll remember this activity and repeat it in the future. The hormone dopamine has a major role to play in it. 

This pathway is connected to areas associated with memory and behavior. It exists to make you feel good when you participate in activities that are important for survival, such as eating, drinking, and sex. 

Our brains have evolved to respond to food whenever the opportunity was available, especially if the food was delicious. 

The reward mechanisms that control cravings are very similar to the ones in drug addiction.

Cravings for drugs and food, particularly so-called hedonic foods that are high-fat or high-sugar activate the reward-learning regions and dopamine signaling similarly. 

Signals from gut to brain influence our mood, as well as what we crave for.

Although the signals for cravings come from our brain, half of the dopamine in your body is produced in the gut.

And what’s truly stunning is that almost all (95%) of another so-called happy hormone – serotonin – is produced in the gut as well.

In a very real sense, cravings are amongst the most powerful psychological forces out there. 

They’re incredibly hard to resist – it’s harder to get off food than cocaine, heroin or amphetamine.

Cravings are closely tied to your blood sugar levels

Sugar cravings stem mostly from a blood sugar imbalance. 

When your body digests sugar, your blood sugar spikes and your body releases insulin to lower it to a safer level.

If the insulin brings your blood sugar level a bit too low, as often happens, your body starts to ask for quick energy, which is usually sweet, salty or extremely calorie-dense food.

Blood sugar response to carbohydrates (including sugar) is described by glycemic index.

Foods with a high glycemic index are rapidly digested, absorbed and metabolised and result in marked fluctuations in blood sugar (glucose) levels. 

Foods with low glycemic index produce smaller fluctuations in your blood glucose and insulin levels. 

Studies show that a diet that’s low in nutrients or with high glycemic index may cause you to feel hungry or experience cravings, even if you have otherwise eaten enough calories. 

Source: https://www.gisymbol.com/low-gi-explained/

Which foods cause symptoms similar to addiction?

The foods most commonly associated with addictive-like symptoms in humans are those that are highly-processed, high on the glycemic index, and contain large amounts of added fats and sugar. 

Although there is strong support for the addictive potential of sugar in animal studies, data from human studies suggests that the combination of sweet and fat is more commonly associated with addictive symptoms than sugar alone.  

High glycemic foods	Low glycemic foods
White rice	Green leafy vegetables
Highly processed and milled breakfast cereals and cereal bars	Fiber-rich fruits such as apple, plum, orange
Cakes, cookies, and sweet treats	Berries such as strawberry, blueberry, raspberry
Potatoes and fries	Root vegetables
Chips and rice crackers	Beans and lentils
High sugar fruits such as watermelon and pineapple	Bran breakfast cereals like muesli (but pay attention to added sugar!)
White and whole wheat bread	Multigrain and rye bread
Dried fruits such as dates, raisins, and cranberries	Brown or wild rice

How to combat cravings? 

Sugar addiction goes in a circle – when you feel low, you crave sugar and anything that gives you “fast” energy. You get the quick fix, and are soon back to feeling low again.

Instead of having quick fixes like afternoon donuts, your body really needs foods that allow nutrients to absorb slower. 

So your blood sugar won’t go up and down really quickly, but stays stable throughout the day. 

The best food for that is fiber-rich: 

• Whole-grains
• Vegetables
• Legumes
• Nuts and seeds
• Berries and fruits.

Fiberful food is low in glycemic index, meaning that it is digested and absorbed slower.  It provides energy for a longer time and doesn’t cause a quick crash after eating.

In addition to fiber-rich options, there are a lot of other small steps to take to eat less sugar and combat food cravings:

1. Start to read labels
   Discover what your food contains. Most people don’t realise how much additives, including sugar, they eat daily. Compare products and choose the ones with more natural ingredients and with less additives and sugar (including artificial sweeteners!) in it. You don’t need to leave any food groups out – just make slightly better choices.
   
2. Choose natural flavours over artificial sweeteners
   You like to bake? Start using banana and dried dates instead of white table sugar. The options are endless and you might find some new favourites. Using stevia or other sweetener substitutes doesn’t help with your sugar cravings.
   
3. Drink more water
   A lot of times our brain confuses dehydration with feeling hungry so instead of eating a handful of snacks, drink a glass of water. We mix thirst and hunger because the signals come from the same part of the brain and thirst signals are usually weaker.
   
4. Plan your meals and eat on regular times
   Accidents happen when you fail to plan. The worst thing you can do is go to the supermarket being hungry and tired after a long day at work. You don’t want to make a healthy soup or a vegetable wok that will take an hour to make. You probably will grab something sweet, savoury and fast, because that’s the easiest way. So plan your meals and be prepared to have a healthy snack when needed.
   
5. Let people around you know that you you are in a journey of overcoming your cravings and it’s important to you
   Unfortunately, a lot of people have a mindset that it’s ok to have a small amount of junk food daily and it can be hard to stay true to yourself if you are the only person in the room with that goal. So let people know that this time you are not having the cake and maybe you don’t need extra servings.