Sugary treats are no more as pleasant as they used to be when we were kids. So many factors now come into our minds when we think about sweets, chocolates, soft-drinks or any other sugary treat. These treats surely are inviting and also keep us craving for them, but they also trigger an on-going process in our mind about what can be better dietary choices made.

Have you heard that honey is better than sugar because it’s a quicker source of energy, a richer source of minerals and less fattening?

Honey is a great alternative to sugar and retains most of its properties unlike sugar when processed. Refined dietary sugars lack minerals and vitamins and are often called empty calories. In the process of manufacturing the refined sugar, the protein, nitrogen elements, organic acids, enzymes and vitamins in the sugar cane are destroyed. On contrary, no real processing is required in case of honey and no loss happens after heating it.

Honey also offers incredible antioxidant, antiseptic, antimicrobial and cleansing properties for our bodies and health.

Even though both honey and sugar are sweeteners and both contain glucose and fructose, honey is the ideal liver fuel because it contains a nearly 1:1 ratio of fructose to glucose. Fructose ‘unlocks’ the enzyme from the liver cell’s nucleus that is necessary for the incorporation of glucose into glycogen (the form in which sugar is stored in the liver and muscle cells). Honey also may promote better blood sugar control. Proper fueling of the liver is central to optimal glucose metabolism during sleep and exercise.

When we eat sugar our bodies have to use a special enzyme in our pancreas called insulin to convert the sugars to glucose which then can be absorbed by the cells in our bodies to provide us with energy. However, with honey the bees have already added a special enzyme to the nectar that divides the sucrose into glucose and fructose. These are two simple sugars that our body cells can absorb directly. Hence, compared to processed sugar, honey has a healthier Glycemic Index (GI) which measures the negative impact of a given food on the blood-glucose level. The lower the GI rating, the slower the absorption and infusion of sugars into the bloodstream and hence a more gradual and healthier digestion process takes place.

Ounce for ounce, honey does have fewer calories than sugar, but honey contains water which has no calories and refined sugar does not, so a tablespoon of table sugar has 64 calories while a tablespoon of honey contains water so it has only 46 calories. Because honey is sweeter than sugar, the total calories intake is lower as less honey is needed to sweeten the same quantity of food items (cereals, cakes, pies, tea, coffee, etc). Therefore, if you are watching your weight or trying to lose weight, honey will be a smarter choice than refine sugar.

Honey does contain iron and calcium while table sugar does not, but to meet your needs for iron, you would have to eat 10 cups of honey a day, and for calcium, you would have to eat 40 cups.

It is believed that drinking lemon juice with a little honey the first thing in the morning is an effective anti cellulite treatment as it helps to increase body metabolism. If you are determined to shed weight and speed up your sluggish metabolism, try this honey and lemon diet tip.

The latest theory based on the hibernation diet also builds a link between honey and weight loss. It suggests taking a generous spoonful or two of honey at night, either as a warm drink or straight from the jar, and promises to help us sleep and lose weight at the same time by fuelling the liver, speeding up fat-burning metabolism and easing stress hormones.

Also, the wonderful taste of honey is so unique that is why it is used in several recipes such as honey bread, honey chicken recipes, chicken honey mustard, honey glazed chicken, and honey baked chicken to name a few.

When using honey in a crystallized form like with organic honey crystal you get the benefits of honey without the sticky mess that is sometimes an issue with honey. With organic honey crystal you can add a taste of honey to your favorite cookies, breakfast cereal, cakes, pies, rolls, coatings, dressings, and even to sweeten your coffee or tea! by just replacing sugar 1:1 for a delicious sweet honey flavor.

Hunger is for your stomach and body but the craving is more to do with our mind. Just think ! Are we really hungry when we eat our meals every time? Not necessarily! Most of the time it is the urge to eat something we like or we are tired with lots of work, eating gives nice break.

If we watch out for few simple things, we can beat the craving and keep ourselves full. I am going to discuss few tips for controlling hunger and avoiding cravings. Here you go -

1. Eat small frequent meals. Want to lose weight? Eat more — frequently, that is.

Your body needs food to provide energy, repair damaged muscle tissue, and to carry out various other functions.

But there are only so many nutrients it can draw from each meal. Large meals mean more nutrients than your body can handle, thus causing an ‘overflow effect’.

Thus, go for smaller, more frequent meals. They provide just the right amount of nutrients every few hours, without causing that overflow effect. They also maintain blood sugar levels, thus keeping your appetite and energy levels in control.

Eat 5-6 small meals per day. This is very important because it keeps you satisfied throughout the day

2. Don’t skip meals  and breakfast too! Skipping meals and going too long without food can turn hunger pangs into irresistible cravings.

To start with, don’t skip breakfast! It is amazing how so many people skip this meal. If you are one of those, change that nasty food habit. NOW!

Breakfast is the most important meal of the day. Your first meal of the day helps replenish all those nutrients lost during that all-night fast. It raises those early morning low blood sugar levels. Missing out on this meal means setting you up for low blood sugar levels and, thus, low energy levels and irresistible hunger pangs and cravings at lunchtime.

3. Drink more water.  Water is the healthiest, cheapest and most easily available appetite suppressant around. Thirst is often mistaken as hunger. Also, foods with high water content can fill you up easily. They naturally pack fewer calories for their volume.

Drink 2-3 big glasses of water when hunger pangs hit. Water fills up the stomach and makes you feel full.

Toss together a salad of lettuce, cucumbers, celery and tomatoes, or a fruit cup with watermelon, strawberries and orange slices for a watery hunger-satisfying snack.

4.  Eat lots of veggies. Vegetables are healthy. They are chockfull with nutrients that can boost your health. They are also rich in fibre, the dieters’ secret weapon to control hunger.

While all vegetables are beneficial as far as good health and hunger control go, certain veggies, like broccoli, cauliflower, spinach and mushrooms, are super-high in fibre and have a negligible amount of calories.

They can fill your stomach and control your hunger while filling you with a small amount of calories.

5. Eat more whole grains and less refined carbohydrates. Whole grains, besides being healthier than their ‘nutrient-stripped’ refined counterparts, are also higher in fibre. Thus they are more filling and satisfying. While refined carbs — like white bread, white rice, idlis, dosas — are lower in fibre. You may run the risk of over-consuming calories.

6. Eat slowly. Give it a shot. Believe me, it actually works. I myself have tried it and it really works.

The brain actually takes ten minutes longer than the stomach to receive the message that it is full. Thus, eating too fast might cause you to eat beyond the point of fullness without even realizing.

Eating slowly will allow the body/mind time to respond to the presence of food in the stomach.

7. Sleep and shed those pounds! Studies have found that people who sleep only five hours every night were 50 per cent more likely to be obese than those who sleep seven to nine hours. Researchers believe lack of sleep affects hormones related to appetite, causing you to gain pounds.

8. Avoid simple sugars. Fruit juice and soda will kill any diet plan because they spike insulin and make you hungry.

Decrease sugar since Sugars seem to increase hunger because they raise blood insulin levels, which cause a drop in blood glucose levels about two hours after the sugar intake.

Chew sugarless gum. This is a great way to satisfy the “chewing” instinct and the mind will think its eating.

9. Do cardio exercise such as walking, jogging, first thing in the morning on an empty stomach. This is the best way to burn maximum fat.

10. Include protein in every meal. Protein is critical for maintaining/building muscle and will keep you full. Protein takes longer to get digested so helps in controlling hunger.

11. Eat high fiber foods. Fiber expands in the stomach and makes you feel full. Oatmeal and beans have tons of fiber.

12. Choose low calorie snacks. Air popped popcorn and fat-free Jell-O are great snacks during the day if hunger hits.

13. Avoid your triggers. You surely can weaken your old cravings and strengthen new ones. The first few days are always the hardest while changing, and you probably can’t completely eliminate your old cravings. But the longer you avoid your trigger foods, the less likely you may be to want them. In fact, you’ll probably begin to crave the foods you eat, a real bonus if you’ve switched to fresh fruit.

14. Destroy temptation.  If you’ve succumbed to a craving and bought a box of cookies or some other trigger food and start to feel bad while eating it, destroy it. Don’t think about the money you’re wasting. If the cookies don’t go into the garbage, they’re going straight to your hips.

15. Add some healthy fats. Fat is very satiating and helps with hunger. Focus on olive oil, salmon, avocados, walnuts.

Drink two glasses of water and eat an ounce of nuts (6 walnuts, 12 almonds or 20 peanuts). This way you can overcome the temptation to eat.

16. Take a power nap. Cravings sneak up when we’re tired. Focus on the fatigue: Shut the door, close your eyes, re-energize.

17. Get minty fresh. Brush your teeth; gargle with mouthwash. You might not feel like messing up the clean mouth

18. Distract yourself.  Craving is only in your mind and not hunger always. Recognize that and divert your mind: Call someone, listen to music, run an errand, meditate or exercise.
Moderate exercise helps reduce appetite.

19. Plan or avoid. Vary your usual routine to avoid passing the bakery or pizzeria. If you know you’ll be face-to-face with irresistible birthday cake, allocate enough calories to fit it into your diet. Treat once in a while is good!

20. Don’t overeat. If your body becomes accustomed to overeating for even one or two meals, the habit will form. One also tends to be hungrier after massive overeating than after moderate eating.

21. Drink hot liquids. Hot liquids seem to be more satisfying than cold liquids. If you are considering a liquid diet program, look for one with a hot soup alternative. Take advantage of low caffeine and caffeine-free hot drinks.

22. Avoid alcohol and caffeine. Both alcohol and caffeine are appetite stimulants and should be avoided during weight loss.

When we think about kids’ sleep and growth, many questions come to our minds. Getting enough sleep is important for a young child for many reasons. Restoring energy to build brain connections needs adequate rest for child. Not to mention children’s sleep gives Mom and Dad a needed break But science shows that sleep also fuels physical growth.

Sleep is more important than you may think. Maybe you can think of a time when you didn’t get enough sleep. That heavy, groggy feeling is awful and, when you feel that way, you’re not at your best.

The average kid has a busy day. There’s school, taking care of your pets, running around with friends, going to sports practice or other activities, and doing the homework. It’s tiring just writing it all down. By the end of the day, the body needs a break. Sleep allows the body to rest for the next day.

The Science behind growth

Growth is a complex process that requires several hormones to stimulate various biological events in the blood, organs, muscles, and bones. A protein hormone secreted by the pituitary gland called growth hormone (or “human growth hormone”) is a key player in these events. Several factors affect its production, including nutrition, stress and exercise. In young children, though, the most important factor is sleep.

Growth hormone is released throughout the day. But for kids, the most intense period of release is shortly after the beginning of deep sleep.

No child grows at a perfectly steady rate throughout this period of childhood. Weeks or months of slightly slower growth alternate with mini “growth spurts” in most children. Kids actually tend to grow a bit faster in the spring than during other times of the year!

How much sleep do they need?

Kindergartners need about 10 to 12 1/2 hours of sleep per night (with naps declining and eventually disappearing around age 5), and older elementary age kids need 9 1/2 to 11 1/2 hours a night. Sleep needs are somewhat individual, with some kids requiring slightly less or more than their peers.

Without adequate sleep, growth problems - mainly slowed or stunted growth can result. Growth hormone production can also be disrupted in kids with certain physical sleep problems, such as obstructive sleep apnea.

More than your child’s height can be affected by a shortage of sleep. Some kids fail to produce enough growth hormone naturally, and a lack of sleep makes the problem worse. It can lead to a condition known as growth hormone deficiency that can affect heart or lung strength or immune system function. (It’s treatable with a supplementary hormone.)

Kids who don’t get enough sleep show other changes in the levels of hormones circulating in their body too. Hormones that regulate hunger and appetite can be affected, causing a child to overeat and have a preference for high-calorie carbs. What’s more, a shortage of sleep can affect the way the body metabolizes these foods, triggering insulin resistance, which is linked to type 2 diabetes.

A lack of sleep at night can also affect motor skills and concentration during the day, leading to more accidents and behavioral problems, and poor performance at school.

How to Ensure a good night’s sleep?

Most kids need more sleep than their parents think. Signs that your child may not be getting enough rest include crankiness or lethargy by day, difficulty concentrating in school or failing grades, and being hard to wake up in the morning.

To help your child get plenty of zzz’s:

• Establish a consistent bedtime. School-age children should be in bed by 8 to 9 p.m. (earlier for the youngest grades and kids who need a lot of sleep).
• Avoid stimulating activity before bedtime.
• Don’t keep a TV and computer in your child’s room.
• Set up a good bedtime routine, which helps signal to your child’s body that it’s time to wind down. This might include giving him a bath or a snack, reading a bedtime story, and talking or singing to him softly while tucking him in.
• Make sure your child’s room is conducive to sleep. It should be dark and quiet.
• Stick to the same timetable and routines for bedtime on weekends and vacations that you follow during the week. A variation once in a while won’t cause long-term disruptions, but erratic bedtimes can lead to poor sleep habits and sleep deprivation.

Did you know that honey and cinnamon can be used to lose weight? Many people who regularly take honey and cinnamon powder together lose weight.

As we discussed in my earlier post about Health Benefits of Honey and Cinnamon combination, regular consumption of honey also reduces the risk of heart disease and reduces cholesterol. Honey and cinnamon help make veins and arteries regain their flexibility. Honey and cinnamon are also purported to aid hair loss, bladder infections and toothaches.

Now let us see how honey and cinnamon powder together should be taken to lose weight.

The ingredients we will need are – Raw honey , Powered cinnamon – no sugar added and Water.

1. Combine one teaspoon honey with one-half teaspoon cinnamon powder.
2. Boil one cup of water, honey and cinnamon in a pan. Pour the mixture into two half cup servings. Let the mixtures cool down completely.
3. Consume one serving one half hour before breakfast, and consume one serving before going to bed at night. Make sure to wait a half an hour to consume the mixture before eating meals.
4. Watch the numbers on your scale go down. By following these suggestions, a person should easily lose three to five pounds a week without dieting.
5. To lose weight faster, exercise, eat a healthy diet and drink plenty of water. These are the vital factors for weight loss
6. Make sure to keep your honey and cinnamon well stocked in your cupboards. They are good for many other ailments besides weight loss.

Tips & Warnings

• Always check with your doctor before starting any exercise and weight loss plans.

Resources

Health Benefits of Honey and Cinnamon combination

Medicinal Properties of Honey and Cinnamon

What is Cinnamon?

Cinnamon is a small tree that is commonly found in South Asia and the Middle East region. The cinnamon that we typically purchase in our supermarkets is actually the bark of this tree, either sold as sticks or ground into a powder. The two most popular types of cinnamon are Ceylon and Cassia, each of which is derived from different trees.

Cinnamon has following health benefits. Cinnamon …

• can have favorable effects on brain function and memory
• soothes the stomach, and may help prevent ulcers
• suppresses the bacteria that causes urinary tract infections and the fungus associated with yeast infections
• reduces cholesterol levels – in particular, lowering bad cholesterol while leaving good cholesterol the same
• addresses elevated blood sugar levels and helps to combat insulin resistance

In addition to above mentioned health benefits, cinnamon may be a successful factor in helping you lose weight. The fat cells in your abdomen are particularly sensitive to high insulin levels, and are very effective at storing energy – far more so that fat cells you’d find in other areas such as the lower body (i.e. hips, rear end, thighs). Because abdominal fat cells are so close to your digestive organs, and there is an extensive network of blood vessels circulating in the abdominal area, it’s even easier for fat cells to store excess glucose there. So tactics that help to reduce weight.

If you suffer from elevated cholesterol or diabetes you will want to consult your physician before beginning to use cinnamon in large quantities. And if you are already taking a diabetes medication, you should talk to your physician before trying cinnamon for medicinal uses, because cinnamon may have an impact on your blood sugar.

Cinnamon can be used in its powdered or stick form, adding it to drinks and foods, or as a supplement.

In Cinnamon: A Special Report, you’ll find more detailed information about cinnamon.

For patients who want to try cinnamon, there are many tasty and simple ways you can enjoy this aromatic spice.

• Steep your favorite herbal tea with a cinnamon stick adds flavor to the tea
• Add one-half teaspoon of cinnamon to unsweetened applesauce
• Add cinnamon to your breakfast cereal or oatmeal
• Sprinkle on toast
• Adding cinnamon to butter or cream cheese
• Sprinkle cinnamon on your morning cup of coffee, cocoa or cappuccino

Cinnamon also combines very favorably with many baked fruits like peaches and apples as well as fruit juices and ciders.

What are the Side Effects of Cinnamon?

Some recent studies in Europe have shown that cinnamon derived from the Cassia plant contains a toxic compound known as Coumarin. This compound is known to cause liver and kidney damage in high concentrations. Since the powdered cinnamon that we purchase in our supermarkets is typically derived from the Cassia plant, it is important to avoid consuming high doses of it.

Since cinnamon has an anti-clotting effect on the blood, caution should also be exercised when it is used in combination with other blood-thinning products such as aspirin. Large quantities of cinnamon should also be avoided during pregnancy due to the possibility of adverse effects on the uterus.

Anyone that is currently taking medication for controlling blood sugar levels or blood thinners should consult their doctor before using cinnamon as a regular supplement.

Where and How to Buy Cinnamon

The powdered cinnamon that we commonly use as a spice is typically Cassia cinnamon, and can be found in most grocery stores. It can also be purchased in stick form. Ceylon cinnamon is typically more expensive than Cassia cinnamon, and is therefore usually only available in specialty stores. It is usually only available in stick form. While both types are known for their therapeutic effects, the Ceylon cinnamon is slightly sweeter and is therefore considered to be of higher quality.

For More Information

• Cinnamon — A Special Report
• Diabetes Care Journal Article
• Cinnamon Recipes
• Health Benefits of Cinnamon – Cinnamon for Diabetes and Insulin Resistant
• Cinnamon – Health Benefits of Cinnamon