{"id":137787,"date":"2019-11-25T05:02:58","date_gmt":"2019-11-25T02:02:58","guid":{"rendered":"https:\/\/www.dailymail.co.uk\/femail\/article-7721141\/Nutritionist-reveals-seven-steps-stop-craving-sugar-good.html?ns_mchannel=rss&ito=1490&ns_campaign=1490"},"modified":"2019-11-25T05:02:58","modified_gmt":"2019-11-25T02:02:58","slug":"nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good","status":"publish","type":"post","link":"http:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/","title":{"rendered":"Nutritionist reveals the seven steps to stop you craving sugar for good"},"content":{"rendered":"

Holistic nutritionist Jessica Sepel has revealed the seven steps you can take to help put an end to nightly sugar cravings.<\/p>\n

The Sydney-based food author and founder of JS Health<\/a> said many indulge in the sweet stuff at night as it can be a comfort – especially after a hard day at work.<\/p>\n

‘We’ve been taught to associate sweet treats with joy, we sometimes think they’ll make us feel better if we’re sad, anxious or angry,’  Jessica wrote on her blog.<\/p>\n

Her top advice for ditching sugar includes avoiding fruit in the afternoon and including a daily teaspoon of cinnamon to help regulate blood sugar levels. <\/p>\n

\n
\n
\"Sydney-based<\/div>\n

\"Sydney-based<\/p>\n<\/div>\n

Sydney-based holistic nutritionist Jessica Sepel has revealed how it is possible to beat nightly sugar cravings <\/p>\n<\/div>\n

\n
\n
\"Jessica<\/div>\n

\"Jessica<\/p>\n<\/div>\n

Jessica said eating fruit later in the day can cause blood sugar levels to spike and cause cravings later in the night (stock image)<\/p>\n<\/div>\n

1. Ditch fruit in the afternoons<\/span> <\/p>\n

A piece of fruit in the afternoon is a better snack than biscuits or chocolate.<\/p>\n

However, Jessica said eating fruit later in the day can spike blood sugar levels and cause cravings later in the night.<\/p>\n

‘I’ve noticed those who eat fruit as a part of their afternoon snack are much more likely to suffer from sugar cravings later on at night,’ she said.<\/p>\n

Her advice is to make fruit an essential part of your diet, but to avoid eating it after 12pm. <\/p>\n

\n

Why is it important to include regular snacks as part of a diet? <\/h3>\n
\n

According to Jessica,  if you don’t eat regularly (and this includes snacking!), your blood sugar levels can become unbalanced.<\/p>\n

This can make it harder to control your food choices and portion sizes when you do eventually sit down to eat. <\/p>\n<\/div>\n<\/div>\n

2.  Indulge in high-protein snacks<\/span><\/p>\n

Jessica’s approach to nutrition is based on eating three meals a day and including regular snacks.<\/p>\n

She said one way to help manage sugar cravings, which can hit later in the day, is to make a protein-rich snack in the afternoon a priority.<\/p>\n

‘Enjoying a protein-rich snack each afternoon at 4-5pm helps to balance your blood sugar levels, and provides a slow release of energy,’ she said.<\/p>\n

\n
\n
\"A<\/div>\n

\"A<\/p>\n<\/div>\n

A protein-rich snack like hummus and chopped vegetables is perfect for a late afternoon snack<\/p>\n<\/div>\n

3. Include a daily teaspoon of cinnamon<\/span><\/p>\n

A teaspoon of cinnamon taken daily can help regulate blood sugar levels, according to research. <\/p>\n

Findings from some studies have shown the spice can reduce cravings by lowering insulin resistance.<\/p>\n

Insulin resistance is a term used to explain when cells of the body don’t respond properly to the hormone insulin. <\/p>\n

While it is possible to sprinkle it on breakfast foods or include with smoothies, some supplements like Jessica’s Metabolism + Sugar Support<\/a> formula also include it. <\/p>\n

\n
\n
\"Include<\/div>\n

\"Include<\/p>\n<\/div>\n

Include cinnamon in foods like breakfast oats or blend it through smoothies for a delicious drink <\/p>\n<\/div>\n

\n

Is sugar okay in moderation? <\/h3>\n
\n

According to Better Health, an Australian government health website, a ‘moderate’ intake of refined sugar can be an acceptable part of a healthy diet. <\/p>\n

Experts define a moderate intake as about 10 per cent of the total energy intake per day. <\/p>\n

However, people who consume a lot of sugary food and drinks at the expense of more nutritious food choices, may be taking in a lot of ’empty calories’.<\/p>\n

Adding a little sugar to nutritious grain foods, such as wholegrain bread and cereals, may encourage people to eat more of these foods by making them more tasty.<\/p>\n

 Source:<\/span> Better Health<\/span><\/a><\/p>\n<\/div>\n<\/div>\n

4. Balanced meals are a must<\/span><\/p>\n

A balanced meal should include a mix of fats, carbs and protein to ensure that after you eat you feel satiated.<\/p>\n

Satiety control is the brain’s way of helping the body to stop eating more than what is necessary.<\/p>\n

According to Jessica, if meals are created in this manner, you will feel naturally feel fuller and energised longer – and therefore less likely to crave sugar.<\/p>\n

\n
\n
\"A<\/div>\n

\"A<\/p>\n<\/div>\n

A healthy balanced meal should include a mix of fats, carbs and protein to help trigger satiety – the brain’s response to feeling full<\/p>\n<\/div>\n

5. Don’t skip meals or skimp on snacks<\/span><\/p>\n

Eating small amounts of food regularly is essential if you are trying to keep your metabolism functioning at an optimal pace.<\/p>\n

Jessica said those who suffer night-time cravings should look at what they are consuming during the day to make sure they’re eating enough.<\/p>\n

She said always make sure you have consistent meals and snacks throughout the day to keep you full and energised.<\/p>\n

\n
\n
\"Jessica<\/div>\n

\"Jessica<\/p>\n<\/div>\n

Jessica said if you are struggling and need something sweet, try to opt for the healthiest version possible<\/p>\n<\/div>\n

6. Be wary of unhealthy ‘health’ foods<\/span><\/p>\n

When a 3pm slump strikes, it is all too easy to hit the office vending machine.<\/p>\n

And while many vending machines come with healthier options, Jessica said you should be wary of eating packaged foods as these often come with hidden sugars or fats.<\/p>\n

The sorts of foods that can come with unhealthy extras include muesli bars, packaged trail mix as well as chips and some types of rice crackers.<\/p>\n

7. Check in with your feelings<\/span><\/p>\n

Night-time can be a tricky time when it comes to saying no to sweet foods, particularly if you’ve had a hard day.<\/p>\n

Jessica explained many have an association with sugar and joy which means it can be easy to reach for the sweet stuff as a source of comfort.<\/p>\n

She said if you are struggling, choose foods that are the healthier version of what you might normally go for.<\/p>\n

Additionally, Jessica recommends indulging in a cup of herbal tea, chatting to a friend or having a bath as a way of calming yourself and meeting your emotional needs. <\/p>\n","protected":false},"excerpt":{"rendered":"

Holistic nutritionist Jessica Sepel has revealed the seven steps you can take to help put an end to nightly sugar cravings. The Sydney-based food author and founder of JS Health said many indulge in the sweet stuff at night as it can be a comfort – especially after a hard day at work. ‘We’ve been taught […]<\/p>\n","protected":false},"author":1,"featured_media":137788,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":{"facebook_10221280388112155_325455220908133":""},"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[23],"tags":[],"class_list":["post-137787","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-english-news"],"yoast_head":"\nNutritionist reveals the seven steps to stop you craving sugar for good - Wardoon<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nutritionist reveals the seven steps to stop you craving sugar for good - Wardoon\" \/>\n<meta property=\"og:description\" content=\"Holistic nutritionist Jessica Sepel has revealed the seven steps you can take to help put an end to nightly sugar cravings. The Sydney-based food author and founder of JS Health said many indulge in the sweet stuff at night as it can be a comfort – especially after a hard day at work. ‘We’ve been taught […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/\" \/>\n<meta property=\"og:site_name\" content=\"Wardoon\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-25T02:02:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/wardoon.net\/so\/wp-content\/uploads\/2019\/11\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"154\" \/>\n\t<meta property=\"og:image:height\" content=\"115\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/\",\"url\":\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/\",\"name\":\"Nutritionist reveals the seven steps to stop you craving sugar for good - Wardoon\",\"isPartOf\":{\"@id\":\"https:\/\/wardoon.net\/so\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/wardoon.net\/so\/wp-content\/uploads\/2019\/11\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good.jpg\",\"datePublished\":\"2019-11-25T02:02:58+00:00\",\"author\":{\"@id\":\"https:\/\/wardoon.net\/so\/#\/schema\/person\/f8b1d5296096e3c329f5b915ba044a28\"},\"breadcrumb\":{\"@id\":\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#primaryimage\",\"url\":\"http:\/\/wardoon.net\/so\/wp-content\/uploads\/2019\/11\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good.jpg\",\"contentUrl\":\"http:\/\/wardoon.net\/so\/wp-content\/uploads\/2019\/11\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good.jpg\",\"width\":154,\"height\":115},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/wardoon.net\/so\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nutritionist reveals the seven steps to stop you craving sugar for good\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/wardoon.net\/so\/#website\",\"url\":\"https:\/\/wardoon.net\/so\/\",\"name\":\"Wardoon\",\"description\":\"News Media\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/wardoon.net\/so\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/wardoon.net\/so\/#\/schema\/person\/f8b1d5296096e3c329f5b915ba044a28\",\"name\":\"admin\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/wardoon.net\/so\/#\/schema\/person\/image\/\",\"url\":\"http:\/\/2.gravatar.com\/avatar\/23bb9e404592c76192c930b0cfbf0010?s=96&d=mm&r=g\",\"contentUrl\":\"http:\/\/2.gravatar.com\/avatar\/23bb9e404592c76192c930b0cfbf0010?s=96&d=mm&r=g\",\"caption\":\"admin\"},\"url\":\"http:\/\/wardoon.net\/so\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Nutritionist reveals the seven steps to stop you craving sugar for good - Wardoon","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/","og_locale":"en_US","og_type":"article","og_title":"Nutritionist reveals the seven steps to stop you craving sugar for good - Wardoon","og_description":"Holistic nutritionist Jessica Sepel has revealed the seven steps you can take to help put an end to nightly sugar cravings. The Sydney-based food author and founder of JS Health said many indulge in the sweet stuff at night as it can be a comfort – especially after a hard day at work. ‘We’ve been taught […]","og_url":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/","og_site_name":"Wardoon","article_published_time":"2019-11-25T02:02:58+00:00","og_image":[{"width":154,"height":115,"url":"https:\/\/wardoon.net\/so\/wp-content\/uploads\/2019\/11\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/","url":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/","name":"Nutritionist reveals the seven steps to stop you craving sugar for good - Wardoon","isPartOf":{"@id":"https:\/\/wardoon.net\/so\/#website"},"primaryImageOfPage":{"@id":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#primaryimage"},"image":{"@id":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#primaryimage"},"thumbnailUrl":"http:\/\/wardoon.net\/so\/wp-content\/uploads\/2019\/11\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good.jpg","datePublished":"2019-11-25T02:02:58+00:00","author":{"@id":"https:\/\/wardoon.net\/so\/#\/schema\/person\/f8b1d5296096e3c329f5b915ba044a28"},"breadcrumb":{"@id":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#primaryimage","url":"http:\/\/wardoon.net\/so\/wp-content\/uploads\/2019\/11\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good.jpg","contentUrl":"http:\/\/wardoon.net\/so\/wp-content\/uploads\/2019\/11\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good.jpg","width":154,"height":115},{"@type":"BreadcrumbList","@id":"https:\/\/wardoon.net\/so\/nutritionist-reveals-the-seven-steps-to-stop-you-craving-sugar-for-good\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/wardoon.net\/so\/"},{"@type":"ListItem","position":2,"name":"Nutritionist reveals the seven steps to stop you craving sugar for good"}]},{"@type":"WebSite","@id":"https:\/\/wardoon.net\/so\/#website","url":"https:\/\/wardoon.net\/so\/","name":"Wardoon","description":"News Media","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/wardoon.net\/so\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/wardoon.net\/so\/#\/schema\/person\/f8b1d5296096e3c329f5b915ba044a28","name":"admin","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/wardoon.net\/so\/#\/schema\/person\/image\/","url":"http:\/\/2.gravatar.com\/avatar\/23bb9e404592c76192c930b0cfbf0010?s=96&d=mm&r=g","contentUrl":"http:\/\/2.gravatar.com\/avatar\/23bb9e404592c76192c930b0cfbf0010?s=96&d=mm&r=g","caption":"admin"},"url":"http:\/\/wardoon.net\/so\/author\/admin\/"}]}},"_links":{"self":[{"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/posts\/137787"}],"collection":[{"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/comments?post=137787"}],"version-history":[{"count":0,"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/posts\/137787\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/media\/137788"}],"wp:attachment":[{"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/media?parent=137787"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/categories?post=137787"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/wardoon.net\/so\/wp-json\/wp\/v2\/tags?post=137787"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}