How to deal with cravings: Healthier options to choose from

Everyone loves a tasty snack, and snacking does serve a few purposes when it is done proportionally. A snack that is nutritious and well-balanced can actually help you stay energized in between different meals. Stress-causing situations can however lead to an unhealthy snacking habit or indulging in stress eating.

How your body responds to stress is to signal a stress hormone, known as cortisol. Cortisol makes the body reset to a flight or fight mode, then your brain receives information that it requires fuel to attack whatever is causing a stress trigger. Hence, you may start craving fatty, salty and sugary foods.

Some find it too easy to locate a store or even in our own kitchen where we can then satisfy these cravings with foods filled with sugar, salt, or fat.

Below are some great suggestions for alternatives of highly nutritious snacks to substitute with when experiencing cravings

  • Cravings for sweets:

We sometimes crave sweet things when we feel our energy levels take a turn. However, the adverse effects are unfavorable because sweets contain a high amount of calories. It becomes counterproductive if you are trying to actually watch or manage your weight. 

Replacement: 

When you feel like engaging your cravings with a candy bar, go for a high-protein snack instead, like a protein snack bar. These can satisfy your craving for sweets and also control your hunger.

You can also opt for boiled fruits. The softened form of fruits when boiled gives it a feel and taste similar to a dessert. 

  • Craving a creamy snack

Sometimes, a creamy snack is all you desire, it gives pleasure to engage in consuming creamy snacks but before you delve into that creamy bowl of ice cream, you may want to consider other options.

Replacement:

One great option is yogurt, it gives you the complete richness and smooth treat you desire. To make it even better, it comes in variants that you can experiment with and that will also suit your diet plan if you are on one. You can opt for Greek yogurt which is healthier than regular yogurt and you can go pro by taking unsweetened Greek yogurt or sweetened Greek yogurt according to your need.

  • Craving a crunchy snack

The craving for a crunchy and tasty snack is usually triggered by frustration or stress. Interestingly, chewing and working the gum muscles have a way of relieving stress. 

Replacement:

Roasted nuts are quite satisfying, filling, and crunchy, and they are easy to make. Rather than munching them raw, you can try roasting and adding your favorite seasonings to make it into a delicious snack. You can use any type of nuts you like, just be sure they are about the same size so as to avoid burning 

You can also opt for dried fruits such as Jo’zi Brand’s banana chips and coconut chips, and you can also get a serving of nice crunchy granola.

So you see that you can actually stay away from unhealthy foods even during intense cravings. One thing you want to do is have these healthy food options around, when you fill your refrigerator or cabinet with healthy stuff, then you will eat healthy stuff. 

Try out any of these tips and have a healthy and guilt-free indulgence.

Can healthy food be tasty and delicious?

We often think that the yummiest, delicious and tasty meals have to be unhealthy, but that is no longer the case. More and more people are becoming aware of the importance of eating well, which has led to more effort on the part of those in the food industry to put together products that are not only healthy but delicious as well.

Reflect on that moment you had resolved to diet and were given the advice to eat majorly greens and veggies, how the enthusiasm on your face became a sad one as you realized how boring that would be. That advice was given from the knowledge of what makes up a healthy diet but it may just have skipped the part where it adds that a healthy diet does not have to be a boring experience. Vegetables do not have to be eaten plain to get the desired effect on your body system. 

With more and more research happening on healthy eating, we now know that we do not have to restrict our diet to a plate full of boring food all in the name of eating. We can have a vegetable salad that has all the nutrients with the right amount and tastes absolutely yum.

Healthy food as we know it has evolved, with many modifications to the way foods are prepared. Moreso, the outcry of previous times about the range of unhealthy cereals in stores is gradually changing for the better as we now have more and more healthy options for cereals. Granola for example can come in place as a healthy substitute for a quick breakfast meal. It has never been easier to eat healthy with so many options available to choose from. You just have to look carefully enough.

It is often hard to decide on the kind of healthy meals that meet our health requirements, but this doesn’t have to be an issue anymore. Dios Dlite offers a wide range of healthy meals(food, drinks, and snacks) that keeps you healthy and gives your taste buds premium satisfaction.

So when next you are told to eat more leafy greens, be happy rather than long-faced because you can get the exact same dietary requirements from our vegetable salad and the next time you feel you need to do better with your choice of cereal, think about getting a box of granola from us at Dios Dlite.

The idea of eating healthy should be something you enjoy, not something you dread

How to lose weight without exercise

You are a sum total of the food that you eat. Your diet and lifestyle habits have a direct effect on your overall health and well-being.

The desire of many people to improve their standard of living has brought to light various means to doing so. An example would be how some people have an exercise routine before setting out for their day’s activities. However, it is a proven fact that you cannot lose weight without considering a diet modification, otherwise, you would be taking in the calories you burned during your exercise when you eat.

Certain proven tips have been provided that can help you reduce calorie intake easily.

Here are 5 effective measures to employ in order to reduce and(or) manage your body weight, and also to avoid unnecessary weight gain in the future. These measures are all scientifically proven to be true.

  • Drinking-Water Regularly

Drinking water is often overlooked as a necessary part of staying healthy. Not drinking enough water each day is hazardous to your health, as the body needs water to function properly. When you don’t drink enough water, you become dehydrated; the most glaring signs of dehydration include confusion, low blood pressure, weakness, dark yellow urine, dizziness, etc.

Drinking water frequently can help you attain your goal of losing weight and eating less, it is more effective when you drink water just before a meal.

It is therefore advisable that you replace drinks high in calories such as juices or soda with water. These drinks are high in calories which convert to body fats when they are not used up by the body. You want to lose weight? Drink more water. 

  • Eat Smaller Portions

Portion control and smaller portion sizes have rapidly grown in the last decades, even at restaurants, the main idea behind this is to reduce the amount of food intake on one sitting.

Large portions encourage people to have more than they should and has been linked to an increase in obesity and weight gain. When serving yourself, take a little less than you normally would, this would help you consume fewer calories. The best part is that you probably wouldn’t even notice the difference.

  • Avoiding Stress and Sleeping Well

When we talk about health, people easily neglect the impact sleep and stress has on health. They both have significant effects on your weight and appetite.

Having less than the required amount of sleep disrupts hormones that regulate ghrelin and leptin. While another hormone called cortisol increases when you are stressed out. 

The hormone- leptin is made by fat cells, which reduces your appetite while Ghrelin is a hormone that increases your appetite, they also play role in body weight. The level of leptin; the appetite suppressor is usually lower when you are thin and usually higher when you are fat.

When these hormones fluctuate as a result of stress, they can increase your cravings to have unhealthy food which in turn leads to higher calorie consumption, and the more calories you take in, the harder your chances of losing weight.

Slow Down While Eating

It is great to note that your brain needs adequate time for it to process that you have had just enough food to eat.

Chewing your food purposefully and thoroughly will help you eat a bit more slowly, this in turn is associated with a decrease in food intake, and an increase in satisfaction. When you are satisfied, there is no justification to eat more.

To help you get into the healthy habit of eating meals more slowly, try counting how many bites you take whilst chewing. This should be fun

  • Eat Foods Rich In Fiber

Eating foods that are fiber-rich helps you feel fuller after meals and for longer. Studies have indicated that a particular type of fiber called viscous fiber is very helpful in weight loss. This fiber helps fill your stomach in no time which consequently reduces your total food intake.

Viscous fiber can be found in plant foods. Examples are beans, asparagus, oat cereals, brussels sprouts, flax seeds

, and oranges. Granola is also high in viscous fiber.

There are many very simple lifestyle habits that can help you with the goal to lose weight. Some of them have absolutely nothing to do with conventional exercise or diet plans.

A few simple lifestyle changes here and there can have a significant impact on your health and weight in the long term.

7 Benefits of Greek yogurt

Greek yogurt is basically here to stay for a long time. The yogurt itself has always been quite popular, but then, with the versatility and the nutritional advantages of Greek yogurt, it is now a staple in people’s diets. Greek yogurt is generally categorized into two – one is unsweetened Greek yogurt and the other is sweetened Greek yogurt, however, the benefits listed here apply to both of them.

  • Difference Between Regular Yogurt and Greek Yogurt

Both the Greek and regular yogurts are excellent choices, but just in different ways. It is not about whether this one is better than that, or whether you eat either. Both the two yogurts promote and enhance immunity, intestinal health, build stronger bones, etc

  • Greek yogurt is rich in protein

Greek yogurt is definitely very high in protein, meaning that it can help improve one’s fullness. For example, a typical 6 ounce serving of yogurt can contain 15grams to 20 grams, that is the amount present in 2grams to 3grams ounces of lean beef. This makes it practically appealing to those who are vegetarians, and who oftentimes struggle to just get in enough of those nutrients. A similar serving of just regular yogurt, can on the other hand, provide about 9 grams, meaning that you may feel those hunger pangs sooner than later.

  • Less amount of sodium

Consuming too much of salt can just increase one’s blood pressure and also increase long-term heart risks, because of this, people are always on the lookout for ways to limit the levels of sodium in their daily diet. Greek yogurt is said to have 50% less sodium than typical regular yogurt.

  • Fewer carbohydrates 

If you have diabetes or you are counting your carbs, this is important news. Regular yogurts do contain about 15grams to 17grams in each cup, whereas Greek yogurt just contains about 9 grams of carbohydrates. It is advisable to read food labels however and pay attention to the amount of added sweeteners, as this may inadvertently increase carbohydrates.

  • Easy on the stomach 

So because Greek yogurt contains less sugar, it means that it contains less amount of lactose which makes it easier to digest. However it is not totally lactose-free, so if you can take small amounts then this is a superb supplement in comparison to dairy products.

  • Versatility

Similar to regular yogurt, Greek yogurt has this creamy feel and has a rich taste, making it a nice and flexible ingredient. As It can be consumed alone or be used to enhance existing dishes like various dips, pasta, and salads. So many people use yogurt in their smoothies, but it can also be used as a substitute for sour cream and or mayonnaise.

  • Less calcium

If your focus is to get calcium from eating yogurt, then regular yogurt is your best bet as it has a higher concentration considering that some nutrients are lost in the entire process of straining.

It is important to incorporate into your diet the yogurt that best suits your needs. It is more satisfying to know you can as well indulge in cravings with healthier substitutes that will not sabotage your health goals, taking unsweetened Greek yogurt works best for those with strict sugar restrictions. On the other hand, sweetened Greek yogurt still has all its nourishment and tastes a tad bit sweeter than the unsweetened yogurt, the choice is all yours!

Health Benefits Of Zobo(Hibiscus tea)

Hibiscus plants are usually known for their beautiful, large and colorful flowers. These large blossoms can make a very decorative addition to any space, home or garden, but then, they also have very medicinal uses. The flowers and leaves and their extracts can be made into teas and liquids that can then help treat a variety of health conditions.

Hibiscus tea is extremely low in calories and is also caffeine-free. The great part is It can be served hot or iced. Hibiscus tea is naturally tart, and because of this, sugar or honey is usually added as a sweetener, which adds to the amount of calories and carbohydrates in the serving.

Benefits

  • Heart health 

The health of your heart directly relates to your general well-being. The benefits of embracing a healthy lifestyle at an early age can help prevent various diseases from accumulating and spreading all over our body cells. You should not think you are too old or too young to start taking care of your heart health. The hibiscus tea has lots of heart health benefits associated with it and are believed to be as a result of certain compounds called anthocyanins, they are the same naturally occurring chemicals present in berries that give them their color.

Hibiscus tea is rich in powerful antioxidants and may therefore help prevent damage and disease caused by the buildup of free radicals. 

  • Weight loss

Certain studies have shown the positive effects examining the impact that concentrated hibiscus has on managing a person’s body weight.

A study showed intricately that hibiscus extracts lead to considerable reductions in levels of cholesterol and triglycerides in the body. This can generally lead to a reduced risk of obesity in individuals.

  • Lowers blood pressure

A study conducted in 2010 and published in the Journal of Nutrition posited that in consuming hibiscus tea, it lowers blood pressure in those people who are at a risk of having high blood pressure and also those with mildly high blood pressure.

The health benefits of consuming hibiscus tea in proportions are very beneficial to one’s overall health. So if you were previously not sure about the safety of taking hibiscus tea, now you are 100% sure that it is safe, although because hibiscus tea is quite tart and might be sensitive tissues. Ensure you always listen to your body and if it does make you feel ill, do discontinue use. 

Hibiscus tea remains a very popular herbal remedy in many countries throughout the world. As the research continues, it may most likely become more widely accepted as it has many effective medical treatments.

Healthy Yogurt Parfait Combos

Enjoying a rich, cold, and creamy bowl parfait is the true definition of blissful. However, it does come in handy to know the right addons, fillings, and toppings for your parfait depending on your current nutritional needs.

It is beneficial to plan your daily food intake according to the needs of your body so that you are not taking too much of a particular nutrient while suffering a deficiency in other vital nutrients. The good thing about yogurt parfaits is that you can opt for a wide range of options to include in your parfaits such as fruits, grains, granola and other kinds of toppings. This means you can carefully select the kind of toppings in a  parfait serving to suit your daily nutrient requirement, wonderful!

Healthy parfait toppings to try out

Fruits and Nuts: Fruits and nuts are not only delicious, but they also help to improve general health by preventing lifestyle diseases such as diabetes and high cholesterol level when it is regularly included in your diet. Scientific studies have clearly demonstrated that nut consumption has a cholesterol-lowering effect in the context of a healthy diet. Traditional dried fruits in turn provide very essential nutrients, like fiber and potassium. 

Dried fruits and nuts boast of good protein and vitamin content, assuring you of a balanced and healthy diet. Aside from having it as a yogurt parfait topping, it could also serve as a snack on the go. A healthy option indeed!

Dried banana chips: If what you prefer is an easy and handy snack that has a high shelf life, then dried banana chips would definitely be appealing to you. They are always ripe and ready to eat so you won’t have to worry about it attracting flies. You may wonder if this food is actually healthy. While it does have arguable sugar content, they still deliver several nutrients. A one-third cup serving contains about a gram of protein and a gram of fiber. Dried banana chips also contain potassium, vitamin A, iron, phosphorus, and magnesium in little quantities. These nutrients hold benefits for your eyes and can prevent high blood pressure. Generally, this snack supplies your body with enough energy for your day’s activity.

Dried cranberries: You basically get about 2 grams of dietary fiber from having just one serving of delicious dried cranberries. This is a fair amount when you consider the recommended serving of dried cranberries as being only about a third of a basic cup measurement.

Dietary fiber lowers the risks for developing diabetes, coronary heart disease, stroke, and gastrointestinal disease, amidst other health conditions.

They also help you manage your blood pressure, improve your insulin sensitivity, and reduce your cholesterol levels. What is more? Dietary fiber can also help obese individuals to lose weight.

Coconut flakes: There is an exceptional kind of beauty and taste that coconut flakes bring to your yogurt parfait. Apart from naturally enhancing the flavor of the yogurt parfait, coconut flakes are a rich source of dietary fibre; dietary fiber keeps you fuller for longer and also helps in stabilizing blood sugar. Other minerals in coconut flakes include calcium, copper, magnesium, potassium, and zinc. There are a host of nutritional benefits inherent in coconut. A guilt-free indulgence indeed!  

If you are looking for a quick breakfast idea in the morning or a pick-me-up snack during the day, a bowl of yogurt parfait is a very good option, healthy and filling. Apart from the toppings previously mentioned, there are a host of other options for your parfait topping such as granola in its different variants. You can also choose your favorite fruit like sliced apples, grapes, bananas, fresh coconut, pineapple, strawberries, and even Kiwi.

Taking all of the nutritional content of your favorite topping will go a long way in influencing your overall diet. This is an ongoing conversation, ensure you check out our next blog post!