Do you ever want to grab all of the gummy, colorful snacks that are marketed for children and eat them for yourself? Well, we cannot blame you, but you also do not need all of those artificial dyes, preservatives, and other processed ingredients. What if we told you that you could make similar fruit roll-ups to the ones you enjoyed as a child? In fact, you can make healthier versions of those without the added sugars, preservatives, and artificial ingredients!

How To Make Fruit Leather

Maybe you have some extra produce that you need to use up, or perhaps you need a healthy snack to satisfy your sweet tooth. Are you a parent that just wants your kids to enjoy healthy snacks? If any of those things apply to you, fruit leather is the answer. It is very easy to make and you can get creative with the flavors. Although a dehydrator is preferable to make fruit leather, you can also use your oven on the lowest setting. Just keep in mind that most ovens do not go as low as 115 degrees F, which is the temp at which dehydration is acceptable for raw vegans. Anything above that temperature renders the recipe cooked and no longer raw vegan. 

Let’s Get Down To The Basics

The only ingredients that you need to make your own fruit leather are ripe fruit and potentially fruit juice. Let’s go over the steps that you’ll need to take:

• Prep your fruit: Make sure that you wash your fruit, even the ones that you are going to peel. Peel any fruit with a skin and pit anything that has a central seed. Core any fruit with a large core and boil down anything that is very hard; your blender will do the rest of the work.
• Sweeteners: There is no need for added sweeteners for most fruit leather recipes. If you feel that the fruit is too tart on its own, you can add some pure maple syrup or raw agave nectar. Add one tablespoon at a time to the blender and taste until it is to your liking. Naturally sweeter fruits like apples and bananas can also be used to sweeten fruit leather. 
• Gather your tools: You will need a blender, parchment paper or silicone sheets, baking trays (for the oven method), dehydrator sheets for dehydrating, and scissors or a pizza cutter to cut the finished product into strips. 
• Preservation: You want the fruit leather to last, especially if you make a large batch. You can roll the fruit leather up and store in an airtight container in the fridge for up to two months. Store in the freezer for even longer by rolling the fruit leather in the parchment paper and keep in a sealed freezer bag. 

Success Tips

If you want your fruit leather to remain a lighter color that is similar to the color of the fruit, you can add fresh lemon juice while blending your fruit. This is a great step if you want to use lighter-colored fruit leathers that contain mango, guava, pineapple, peaches, or apples. Thicken your fruit mixture by adding banana or thin it out by adding a little water or fresh fruit juice. If using harder fruits, such as apples, consider boiling them first before adding them to the blender with your other ingredients. 

After you blend your mixture, spread the mixture on the baking sheet or dehydrator tray until it is about 1/8-1/4-inch thick. If you can see parchment paper through the puree, it is too thin. A good rule of thumb is to spread from the inside to the outside of the tray. The outside will cook quicker than the inside, so that spreading method will help you achieve an even layer. Ideally, use the back of a silicone spatula or spoon to achieve this thin, flat layer. 

When Is It Ready? 

The fruit leather is ready when it isn’t sticky and doesn’t indent when you press on it. It should not have the original shine it did when you put it in the oven or dehydrator. Once the fruit leather is fully dehydrated, it is very easy to peel off the parchment paper and you can easily cut it into strips, especially if parchment paper is underneath. Before you store the fruit leather, make sure it is completely dry to prevent condensation from accumulating in the container. Continue reading for a couple fruit leather recipes. 

Apple Cinnamon Fruit Leather

Get your snack on…raw vegan style! With these apple cinnamon fruit leather strips, you get the flavor and nutrition that you don’t get from packaged fruit leathers. Embrace the great combination of apples, cinnamon, and pears!

Click here to make the recipe. 

Mango Fruit Roll-Ups

Looking for a healthy snack to pack in your or your child’s lunch? This is super easy, healthy, affordable, and did we mention easy? Try it today!

Click here to make the recipe.

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We wish that we could create a delicious donut for all of our raw vegan cleansers to enjoy, but we don’t possess the talent, unfortunately. Instead, we created these cinnamon bliss balls, which help satisfy your sweet tooth while providing you with with healthy fats, fiber, protein, and more. They are not fried like donuts, nor are they baked. All you need is a food processor and the ingredients, plus a little freezer time to allow the balls to solidify.

We are not here to give you a lecture about these bliss balls; rather, we are here to tell you that YOU NEED TO MAKE THEM. Why is that the case? Well, they are just too delicious not to enjoy, especially during your cleanse. When you are cleansing, it is vital to have snacks that fill you up, as you do not want to constantly eat between your major meals. The fiber and healthy fats help you feel full for longer, but be careful to not eat too many of them at once. Due to the almonds, desiccated coconut, and dates, they are calorically dense. If you eat five of them, you’ll be consuming just over 600 calories!

To make these bliss balls, you will need a food processor, not a blender. There is no liquid in this recipe, except the maple syrup, so a blender would not be able to sufficiently blend the ingredients together. A food processor can handle the job! Once the ingredients form a dough-like consistency, you can stop processing and get ready to roll the bliss balls. Make sure to wet your hands with water to prevent the blended mixture from sticking to your hands. Place the balls on a baking sheet lined with parchment paper, freeze until solid, and then enjoy.

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By now, it should not be a secret that diet influences many aspects of your health. From digestion and brain function to athletic performance and aging, the foods you eat either boost or take away from your health. In fact, science-backed evidence continues to prove this, especially in recent years. New research indicates that sugar may be a big contributing factor that accelerates cellular aging. 

Not everyone is a big sugar consumer, but it lures in people with its sweet, addictive deliciousness every day. If donuts are out, it’s very difficult to resist grabbing one. You don’t want one. You’re full, actually, and yet you still reach into that box and allow the power of sugar to take over. Some people feel that way about saltier snacks, but many succumb to sugar’s addictive quality. 

A new cutting-edge measure, known as the “epigenetic clock,” helps scientists better understand the link between added sugar consumption and how quickly cells age. Continue reading to learn more about that. 

What Is An Epigenetic Clock?

Before delving into the definition, you must first understand that aging is characterized by different changes that occur at the cellular, sub-cellular, and nuclear levels. One of those levels is epigenetic aging. Scientists understand that epigenetic alterations affect aging. For this reason DNA methylation patterns have been used as a measure of biological age. This is currently referred to as an epigenetic clock. 

An epigenetic clock is essentially a biomarker of age, and various clocks continue to emerge. DNA PhenoAge, DNA GrimAge, and Horvath’s clock are just a few in existence. It’s not a science fiction gadget; rather, it is an advanced marker that helps scientists evaluate changes to DNA to estimate biological age. The study that detected how quickly sugar ages cells involved 342 women at midlife. Researchers collected DNA from saliva in order to measure their epigenetic age, in addition to analyzing participants’ diets.

The Findings

The researchers noted a measurable acceleration in biological aging for every gram of added sugar that participants consumed. Even the individuals who followed an otherwise healthy diet experienced this accelerated aging. That said, people who consumed nutrient-dense, low-sugar diets were linked to slower aging. Let’s examine the key takeaways from this research:

1. Cut back on sugar and you may just turn back the hands of time. In fact, reducing your added sugar intake by just 10 grams per day could potentially reverse biological aging by up to 2.4 months. 
2. Stick to a nutrient-dense diet that focuses on foods rich in vitamins A, C, and E. Additionally, consume foods that contain magnesium and fiber, as all of these nutrients have been linked to a younger biological age. 
3. According to researchers, a Mediterranean-style diet is a smart choice to help slow cellular aging. Most blue zones, which are areas with a high concentration of centenarians, exist in the Mediterranean. The consensus is that these people consume a lot of foods rich in anti-inflammatory and antioxidant properties. 

How Does Sugar Impact Your Health?

According to many studies, excess sugar consumption contributes to elevated inflammatory markers, oxidative stress, and DNA damage. What does all of that mean for your cellular health? As you can imagine, it’s not good news. It’s perfectly fine if you decide to indulge in a sugary treat every so often and maintain a nutrient-dense diet the rest of the time. Consistent overconsumption, though, can take a toll on the body’s natural repair processes, which affects your epigenetic age. 

Looking for simple ways to cut back on added sugars without surrendering flavor? There are a variety of sugar swaps that help you satisfy your sweet tooth in a healthier way. They are:

• Opt for oatmeal topped with nut butter and fresh berries for a healthier, sweet breakfast treat. You can also enjoy a fruit and vegetable smoothie in place of sugary processed cereals. Chia pudding is another great option, especially if you need to take breakfast on the go. 
• Indulge in some antioxidant-rich dark chocolate instead of packaged candy bars. Aim for 70% cacao or higher in order to reap the health benefits. 
• It can be difficult to stop drinking soda, as it is highly addictive and overly sweet. Grab a sparkling water or healthy soda alternative instead of reaching for sugar-laden energy drinks or standard sodas. 

The Takeaway

Sugar influences cellular health and longevity, as was proven clear during this recent study. If you shift your focus to consume less sugar and more antioxidant-rich and anti-inflammatory foods, then your body and health, including your biological clock, will benefit. 

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Get ready for one of the best raw vegan treats we’ve ever published on this website. Not only is it very easy to make, but it also has a highly addictive flavor that may replace sugar in your recipes! This raw vegan date caramel is naturally sweet and creamy, as it is made from pureed dates, homemade almond milk, sea salt, and vanilla extract. After blending the ingredients in a food processor until smooth, the result is a delightful alternative to traditional caramel. We don’t recommend that you eat the entire recipe in one sitting, but we will say that it is a somewhat healthy option for those who have a sweet tooth.

The process is simple: add pitted Medjool dates, homemade almond milk, sea salt, and vanilla extract to a food processor and blend until smooth and luscious. You should end up with a thick, almost paste-like texture that can drizzle over desserts. You can also use it as a dip or enjoyed straight from the jar. This indulgent treat is not only a delightful way to satisfy your sweet tooth but also packed with nutrients, speaking of which:

• A single serving of dates contains about seven grams of fiber, which aids digestion and helps regulate bowel movements. These benefits can help you avoid constipation.
• Dates are naturally sweet and can replace refined sugars in many recipes, which makes them a healthier, more nutritious option if you have a sweet tooth.
• Because dates have a naturally high sugar content (including fructose, glucose, and sucrose), they provide a quick energy boost. That makes dates an ideal snack for anyone who needs a quick pick-me-up.
• Due to their potassium and magnesium content, dates are beneficial for heart health. Researchers note that dates work to regulate blood pressure and reduce cholesterol levels.

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Trick-or-treating on Halloween is a time-honored tradition for many children. The costumes and decorations seem to get more impressive as the years go by. People become heavily invested in transforming their front lawns into clown mayhem. Others prefer to go all-out with their costumes and let other people go to the extravagant level with home decorations. 

That’s all well and good and enjoyable for all, but we haven’t touched on the hot topic that all parents discuss on this unofficial holiday: candy. As a general rule, it’s wise to have a good balance of healthy food and junk food. For children, proper nutrition is integral for their growth, development, learning, and overall health. Some children have a fairly decent understanding of candy and only need a couple pieces to satiate their sweet tooth. Other kids continue to open wrappers and shove their faces full with any sweet creation they collected while trick-or-treating.

About 89% of children participate in Halloween activities, so it is important for parents to have some tricks of their own. Kids will undoubtedly wonder why they cannot have more treats, so you need a few ideas to avoid sugary meltdowns. Continue reading for some helpful information and a few surprisingly fun and enjoyable treats.

Don’t Forget Halloween Traditions

Candy is but one focal point of Halloween, and we encourage you not to forget other fun traditions. Get your children involved with decorating the house, carving pumpkins, or have them contribute to their own costume creation. That will usually inspire them to carry these traditions through the rest of their lives. Perhaps they become thrifty creative types who go all out on costumes every year!

Find Other Uses For Candy

There are many programs available if you want to donate candy to troops, sell it, or even give it away. If you do not want the candy your child collects to go to waste, you can freeze it or even bake with certain types. Since the holidays are around the corner, you may consider making gift baskets with the candy.

Set Limits

Do not let your child keep the candy in their bedroom. You should keep the candy in a secret location in the kitchen. Children are crafty and may find ways to sneakily steal some candy, especially if you keep it off limits for good. Do your best to divide the Halloween haul into small portions and put limits on the amount your child eats. That way you are not denying them their treasure; rather, you are letting them enjoy it in moderation.

Keep Your Expectations Realistic

Around the time of Halloween, children will eat sweet stuff, be it at school, at home, while visiting a shop, or after trick-or-treating. You may expect some Halloween trading to happen during school lunches. Or perhaps they enjoy a small treat after dinner. Just set expectations that your children will have some candy. Depriving them of that candy may actually cause negative outcomes. 

Halloween lands on October 31, but the entire month is Halloween Safety Month. This is a good time to talk with your children about safety while they are out trick-or-treating. It is also a good idea to educate your children about portion control and the effects of sugar. To help enjoy healthier treats than candy, here are a few fun Halloween-themed recipes. 

Halloween Banana Ghosts And Clementine Pumpkins

A little chocolate never hurt anyone! That is especially true if you pair the chocolate with bananas and clementines. You can’t give these out to trick-or-treaters, but you can make them for your own household!

Click here to make the recipe. 

Frankenstein Avocado Toast

It’s alive! Create a monster avocado toast with this themed appetizer. It’s fun for everyone who sees it and you can get the whole family involved for assembly. Have one person assemble the different parts of Frankenstein’s monsters!

Click here to make the recipe. 

Homemade “Blood” Vial Juices

Pull out the festive stops this Halloween by making these healthy “blood” vials. These are much healthier than classic V8 juices, which are full of sugar. Get in the spooky mood with this “blood” juice that goes great over ice!

Click here to make the recipe.

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The average person in the United States exceeds the recommended daily amount of sugar. And the reality is that the average person is aware of their excess sugar consumption. In fact, eight out of 10 Americans are trying to cut back on the amount of sugar they consume. The unfortunate reality is that reducing your sugar intake is easier said than done. It’s confusing to establish a plan that helps you cut back on sugar. 

Natural Sugar vs. Added Sugar

Before we get into how to eliminate sugar from your diet, you have to understand the difference between natural and added sugars. Natural sugar exists in whole foods, for example, fructose in fruit. These naturally occurring sugars tend to be healthy because the foods that contain them also have micronutrients, antioxidants, and fiber. Added sugars, which are sweeteners put into food for extra flavor, have no benefits. These are the sugars you want to eliminate from your diet. 

The Benefits Of Eliminating Sugar From Your Diet

Sugar isn’t necessarily a bad thing because the body needs sugar. The problem is the amount of added sugars you consume. Studies have shown that consuming excessive amounts of added sugars can lead to chronic health issues, such as: 

• Dementia and Alzheimer’s disease
• High blood pressure
• Heart disease
• Diabetes
• Obesity
• Colon and pancreatic cancer
• High cholesterol
• Kidney and liver disease

By reducing added sugars in your diet, you may reduce the risk of these chronic health issues. The Department of Agriculture encourages you to limit your added sugar intake to less than 10% of your daily calories. Unfortunately, the average American consumes three times that recommendation, averaging 17 teaspoons of added sugars per day. Reducing your consumption of sugary beverages is one of the easiest ways to decrease your sugar intake, but the following three-week plan will be of great assistance for completely eliminating sugar from your diet. 

Week One

• Purge the kitchen: The more sugar you have in the house, the more you crave it. Additionally, the more sugar you eat, the more you want it! Purge sugary foods and beverages you have in your house, checking the nutrition labels for how much added sugar is in each food/drink. If the product says 5% daily value (DV) or less of added sugars, it has a lower sugar content. If the product has a 20% DV of added sugars, toss it out!
• Sticker your sweeteners: Put a label or sticky note on items like brown sugar or honey as a cautionary sign when you open the cabinet. 
• Learn sugar lingo: In order to avoid sugar, you need to be able to identify the many names it goes by. Sound the alarm when you see syrup, cane, nectar, and words that end in “ose.” Watch out for fruit juice concentrate and skip glazed, honey-dipped, sticky, and BBQ options when dining out, as those are sneaky sources of sugar.
• Have a backup plan: Carry an emergency snack, for example, a banana or dehydrated fruit, to get a healthy dose of sugar when you crave it.

Week Two

• Slash your sugar: It’s best to make incremental changes in your sugar habits because you can train yourself to lower your taste for sweets within two weeks. 
• Focus on water: For a full week, try to only consume water in place of fruit juices and sodas, including diet sodas. Should you need some bubbles, unflavored seltzer water is an acceptable option. 
• Measure carefully: When you need to include sugar, honey, maple syrup, or agave in a recipe, scale back the amount you need. For safe measure, put about half the amount of a serving because that is most likely sweeter than necessary. 

Week Three

• Play the long game: Now that you’ve upgraded your sugar knowledge and neutralized your sweet tooth, plan for long-term success. This new diet overhaul will become your new norm in about three months. Stick to what you’re doing and continue on to live a healthier lifestyle. 
• Increase healthy fat intake: The name of the game here is good fats. We don’t want hydrogenated oils, trans fats, or saturated fats. Good fats help shut off receptors in the brain that cause sugar cravings. Focus on avocados, olive oil, coconut oil, and other sources of healthy fats. 
• Stick to a schedule: Ideally, you should eat your meals and snacks at the same time every day. Having a routine keeps you on schedule and prevents you from getting caught off guard by hunger. You’ll be less likely to give in to something unhealthy if you stick to a regular eating schedule.

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Halloween has either been canceled, restricted, or modified in recent years as a result of COVID-19. Parties, events, and the classic trick-or-treating are now back in full swing, and people can’t wait to get their spooky on. Whether you visit pumpkin patches or walk home with a giant bucket of candy after trick-or-treating with the kids, you can easily veer off the healthy path. 

Chances are, you aren’t getting apple slices with almond butter in place of chocolate bars and sour candies. And most people just buy candy to have in the house or the office now, so these treats are more accessible than ever. The Halloween aisle at grocery stores is almost too tempting, and it can be hard to resist if you or your child has a sweet tooth. Now, candy shouldn’t be off limits; rather, it should be a treat that you enjoy in a mindful way. Sit down, put the sweet on the plate, and take your time to eat and enjoy it. When you stuff your face with candy, you overload the body with sugar and you don’t really enjoy the eating process. The following tips, however, can help you make this trick-or-treating season a little healthier. 

Not All Sugars Are Created Equal

Added sugars are much different from natural sugars that exist in whole foods. Food manufacturers will add sugars to foods, even the ones that are not particularly sweet. Added sugars help to satisfy your taste buds and keep you coming back for more. Honey, brown or white sugar, and high fructose corn syrup are examples of unnatural sugars in processed foods. Natural sugars occur in whole foods like fruit, and they are beneficial for your health. If you don’t have pre-existing health conditions like diabetes, you don’t have to worry about natural sugars in whole foods. As for added sugars, you should limit your intake to less than 10% of your daily calories. That is the American Heart Association’s recommendation for maintaining a healthy body.

Take A Break From The Sauce

Although trick-or-treating may not be a thing for adults, the Halloween fun doesn’t stop when you reach adolescence. Many adults live for Halloween and the many festivities that are spooky-themed. For many adults, though, Halloween events and parties typically involve a lot of alcoholic beverages. Oftentimes, there is a cauldron of alcoholic punch or Halloween-inspired cocktails that entice you based on looks alone. Excessive drinking can lead to an imbalance of electrolytes, which can cause dehydration and fatigue. Alcohol is also a source of empty calories, so all that drinking contributes to weight gain. Plus, most Halloween-themed cocktails are high in sugar, which can wreck your gut and make hangovers worse. Take a break from the sauce or limit your consumption, making water or sparkling waters your replacement beverages. 

Get Creative With Scary-Themed Healthy Foods

You can gain a lot of inspiration for art projects and recipes on Pinterest, especially for Halloween decor and recipes. There are many snacks and treats that are both spooky and healthy because they are made from whole foods with natural sugars. You can always transform healthy fruits and vegetables in a way that satisfies your sweet tooth. Take some time to whip up your own festive foods for Halloween parties by clicking here. 

Beware Of Overeating Sugar

It’s one of the easiest things to do, especially for children after coming home with a large amount of candy on Halloween. In the interest of health, limit yourself and your children from gorging on candy after trick-or-treating. Beware of getting tricked into a sugar rush! When you eat too many high-sugar foods, you increase the risk of obesity and weight gain, both of which are precursors to insulin resistance and type 2 diabetes. Even if a sugar rush isn’t part of your daily life, one day of unusually high sugar intake can cause a short-term spike in blood sugar and insulin levels. This can lead to increased cravings, mood swings, dips in energy, and acute inflammation. If you or your children struggle with pacing your sugar intake, opt for treats that take longer to eat, for example, lollipops. 

Protect Your Teeth By Avoiding Certain Candies

Sugary snacks are loaded with preservatives, added sugars, and artificial colors and flavors that can ruin your blood sugar levels and your teeth. Eating a lot of candy in one sitting can make your next trip to the dentist more like a horror flick than a regular checkup. Sour candy is one of the major culprits when it comes to tooth decay. The highly acidic nature of these candies makes it easy for them to erode tooth enamel. Try to limit your consumption of gummy candies and sour candies because these can cause serious tooth problems. Plus, they can be very difficult to get out of your teeth, even if you floss and brush thoroughly.

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If you’re wondering whether or not this is possible, it is. The best part is that your body won’t hate you for indulging in this healthy dessert. Quite the opposite, actually! This recipe is rich in health fats and fiber, both of which do not exist in store bought Oreos. Plus, isn’t it strange that Oreos are dairy-free? Well, we think it is, considering that they are a cream-filled sandwich cookie. Makes you think and wonder what’s really in there…

The crazy thing about Oreos is that the original recipe for the cream contained pork fat, which creams up nicely. Nowadays, the recipe contains partially hydrogenated vegetable oil, not that that is a healthy option either. The primary takeaway is that regular Oreos are very unhealthy and ultra-processed. Even though they may be vegetarian, they are far from healthy. Fortunately, this recipe is made from raw vegan ingredients that provide the body with an array of nutritional benefits. You really can enjoy this dessert guilt-free!

One thing that we should note is that these raw vegan cookies don’t taste like real Oreos, but don’t let that deter you from making this recipe. You still get notes of sweet chocolate and a luxurious cream filling that satisfy your sweet tooth. The sweetness in the chocolate comes from the dates, while the sweetness from the cream comes from the maple syrup. The “cream” is made from cashews, coconut oil, maple syrup, and vanilla extract. Pretty cool, right?!

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Most types of tea and coffee contain caffeine, a substance that may boost mental performance and metabolism. Nowadays, though, there is an assortment of caffeinated beverages that people drink at all hours of the day. Although studies confirm that caffeine is safe for most people in low-to-moderate amounts, consuming high doses of caffeine can have unpleasant or dangerous side effects.

As is with most good things in life, too much caffeine can be very problematic. You may not experience caffeine poisoning, but there have been some instances where caffeine was the sole cause of death. These cases were common among psychiatric patients, infants, and athletes in the general population. Death by way of caffeine is very rare, and we don’t want to focus on that. This article aims to highlight symptoms of excess caffeine consumption. 

How Much Is Too Much?

Current guidelines suggest that consuming up to 400 milligrams (mg) of caffeine per day is safe for healthy adults. That equates to about four to five eight-ounce cups of coffee, an amount that can definitely cause people to lie awake at night. According to research from 2019, the upper limit for safe coffee consumption is six cups per day. More than that can be quite dangerous. It should also be noted that many nutritionists don’t advise consuming that much caffeine. The reality is that one to four cups per day is fairly standard for the average adult coffee consumer. 

What is too much caffeine for one person may be fine for someone else. Caffeine does have certain health benefits, but if you experience the following signs, you may need to reevaluate your caffeine consumption. 

Digestive Issues

A lot of people enjoy the fact that a cup of coffee helps to promote a bowel movement. Coffee does have a laxative affect, which researchers attribute to the release of gastrin, a hormone that the stomach produces to accelerate colon activity. Decaffeinated coffee demonstrates a similar response in the body. Caffeine also stimulates bowel movements by increasing peristalsis, the contractions that move food through the digestive tract. Drinking too much coffee may cause stomach ulcers or worsen symptoms of gastroesophageal reflux disease in some people. This is because caffeine can relax the muscle that keeps stomach contents from moving up into the esophagus. 

You Have A Pounding Headache

A day or two without caffeine for some people can cause serious headaches. Interestingly enough, too much caffeine in the system can result in skull-crushing headaches. Too much caffeine can contribute to the onset of migraines in certain people. Consuming 200 mg of caffeine per day is fine for the majority of people, but people who experience frequent headaches may benefit from reducing caffeine consumption. 

The Afternoon Slump

Food manufacturers tend to pump caffeine into various foods and beverages to make people feel like energetic superheroes. That means that you can counteract fatigue by chugging caffeine. Too much caffeine, however, can have the opposite effect after the body metabolizes it. When caffeine blocks adenosine receptors in the brain, the body can release the sleep-inducing chemical. Dozing off or losing motivation at 3 p.m. at work may be attributed to drinking too much caffeine earlier in the day. 

You Feel Anxious

According to the National Institute of Mental Health, people who suffer from anxiety should avoid caffeine at all costs. Too much caffeine can actually worsen the effects of anxiety. It’s possible that caffeine can rob you of proper sleep or trigger the body’s fight or flight response. Drinking too much caffeine can also cause caffeine-induced anxiety disorder, which is one of several caffeine-related syndromes. Exceeding 1,000 mg of caffeine per day increases jitteriness, anxiety, nervousness, and other similar symptoms. If you notice that you feel nervous or jittery after drinking caffeine, consider other ways to boost energy levels, like exercise. 

You Can’t Tame Your Sweet Tooth

Can’t seem to stop craving donuts or cookies? Well, consuming a lot of caffeine can temporarily affect your taste buds, making food and drink seem less sweet. A 2017 study confirmed that this makes you crave more sugar to get your fix. If you find that you have a hankering for sweets or unhealthy foods close to the time you consume caffeine, it may be time to cut back. Reducing your caffeine intake may help you rebalance your taste perception so that you make healthier food choices. 

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The urge to eat sugar can be mighty, especially if you feel drowsy in the afternoon and a coworker bought donuts for the office. The crazy thing is that sugar tempts you and it’s difficult to resist it, despite the fact that you aren’t hungry. Some people rely on sugar or find it difficult to pass up dessert after a meal. According to researchers, roughly 86% of people who had sugar cravings thought about high-calorie foods, especially ones that contained chocolate.

Now, when sugar cravings strike, you can reach for other, healthier foods that help satisfy your desire. It may come as a surprise to you to learn that substituting blueberries for chocolate keeps sugar cravings at bay. Reducing the amount of sugar you consume is paramount to overall health, considering the average American adult consumes over triple the recommended daily amount of sugar. Eating too much sugar can lead to complicated health conditions like high blood pressure, weak immune system, and liver damage. 

Healthy alternatives may not taste like donuts or ice cream, but they satisfy your sweet tooth in the same way. Their natural sugars are much healthier than the added or artificial sugars in most processed foods. When the craving for something sweet strikes, consider grabbing one of the following foods instead. 

Pistachios

You can thank the combination of healthy fats, fiber, and protein for curbing your sugar cravings. Pistachios are an excellent snack, but be mindful of how many you eat, as too many can easily increase your caloric intake. A 2020 study found that eating pistachios helped decrease the consumption of sweets. Additionally, they helped promote weight loss in adults with obesity. 

Oats

Not only can oats help stave off hunger, but they also help to reduce glucose levels and curb sugar cravings. Naturally rich in soluble fiber, rolled old-fashioned oats or steel-cut oats are the best options to choose. The instant oatmeal packets are unhealthy and contain added sugars and processed ingredients. Plus, a bowl of oatmeal will help you avoid the carbohydrate spike that most breakfast cereals induce. 

Protein

The one-two punch that knocks out your sugar cravings is the combination of protein and fruit. Protein and the natural sugars from fruits help to reduce sugar cravings by balancing blood sugar levels. A 2015 study monitored adults with obesity and the results indicated that increasing protein intake by 25% significantly reduced cravings.

Berries

Berries are natural sources of water, fiber, and powerful antioxidants. They happen to be some of the best fruits to eat when sugar cravings strike. Berries are low-glycemic fruits, providing plenty of sweetness without spiking blood sugar levels. They also help you feel fuller and may improve insulin sensitivity. 

Chia Seeds

Chia seeds are tiny, but mighty when it comes to their nutritional profile. They are rich in protein, fiber, and omega-3 fatty acids, making them excellent for curbing sugar cravings. A 2017 study found that eating chia seeds with unsweetened Greek yogurt helped reduce cravings for sugary foods. This meal option also increased feelings of satiety. You can also make your own chia pudding, which is an excellent breakfast or snack option. Click here for recipes. 

Water

Is water going to satisfy your craving for chocolate cake? Absolutely not. Being dehydrated, however, can make you crave sweet treats even if you aren’t hungry. Many people often misinterpret thirst and dehydration as hunger. According to several studies, drinking more water helps to reduce feelings of hunger and food cravings. A 2018 study monitored a group of overweight people who drank an extra 1.5 liters of water per day. At the end of the study, participants not only weighed less, but also had less body fat and fewer cravings. 

Healthy Fats

Foods like avocados, nuts, seeds, olives, and coconut, olive, avocado, and walnut oils are excellent sources of heart-healthy fats. Eating more healthy fats can actually help you displace excess sugar from your diet. Plus, they work to keep the body satisfied for longer between meals. That means you can experience fewer energy dips and your interest in sugary foods may wane.

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