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Overcome Sugar Cravings

by Annalise Hafner

There are different reasons we may crave sugar. If we are eating sugar regularly, our bodies expect and, in turn, desire it. When we eat sugar, our brain releases dopamine, the pleasure hormone, making it more likely for us to want more sugar at that moment and later on. Our blood sugar levels also rise when we eat sugar. When our blood sugar drops, we feel fatigued and hungry, often for something sugary, which restarts the cycle. Feelings of tiredness or stress may also stimulate sugar cravings.1 So, how can we curb sugar cravings?

Tips to Overcome Sugar Cravings:

  • Follow an overall healthy eating pattern. Eating a variety of whole grains, fruits, vegetables, protein, and unsaturated fats consistently will increase your feelings of fullness. Whole grains and fruits have carbohydrates and natural sugars that can satisfy your sugar needs.
  • Eat regularly throughout the day. Going too long without eating can increase cravings for sugary foods. Try to eat every 3-5 hours, and plan for healthy snacks between meals.
  • Substitute added sugars for natural sugars. Snack on fruit to satisfy a sugar craving rather than a food item with lots of added sugar. Fruits also have fiber that will help you feel fuller longer. Pair your fruit with a small portion of nuts or seeds for some healthy fat and protein for an even more filling snack.
  • Replace any associations. You may unconsciously associate certain actions with a sugary indulgence. If you’re in the habit of eating a candy bar after lunch, you will quickly crave that sugar kick with every lunch. Replace the candy bar with a short walk outside or 5-minutes of stretching and create a new habit.
  • Limit temptations. Replace sugar-filled food items in your fridge, freezer, and pantry with healthy alternatives. If you have the sugary foods on-hand, you are more likely to succumb to your craving.
  • Have patience. At first, it may be very difficult to overcome your cravings since your body is wired to expect it. Be patient and pretty soon you will notice your cravings decrease and even disappear.
  • Have one bite. Giving in and having just one bite could satisfy your craving. Chew that bite slowly and savor the taste. This takes planning and discipline to avoid eating your normal portion. Using the candy bar example, maybe you buy one candy bar and cut it into small pieces and only pack one small piece in your lunch.
  • Indulge on occasion. Once you feel a little more control over your cravings, it’s okay to indulge. Eating a small bowl of your favorite ice cream every so often can be just enough to satisfy you and prevent you from craving it all the time. When you do indulge, be mindful of your portions.

Make your game plan and start kicking your sugar cravings today! 

  1. Brody B. The science on sugar cravings and how to beat them. Levels. November 7, 2021. Accessed March 9, 2023. https://www.levelshealth.com/blog/the-science-on-sugar-cravings-and-how-to-beat-them

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The All-Or-Nothing Mindset is OUT in 2024

by Meg Sargent

As we enter the time of year when people start thinking about behavior change, I think it’s important to go into these changes realistically. Don’t get me wrong, goals are GREAT! Setting goals is necessary for change and focus. Sticking with and achieving goals is rewarding but it is good to make sure that your goals are realistic.

Make sure your goals are realistic and don’t have an all-or-nothing approach. With nutrition and physical activity, doing something is always better than doing nothing. If you are not currently physically active, setting a goal of being active 7 days of week might be too much. Going from 0 to 100 can easily become overwhelming. What happens when inevitably you miss a day (because life happens)? You could feel defeated and think “…well I missed one day, might as well start over next week…” which could hinder the behavior change process. Perfectionist thinking is not the way to behavior change.

Manage Expectations

Maybe 10,000 steps a day isn’t realistic for you, but 5,000 is. THAT’S GREAT!! Studies have shown that every 1,000 steps you take decrease premature death by 15%. (Significant decreases in cardiovascular risk are seen until about 20,000 steps where benefits plateau).

Maybe your goal was to cut out sugar, but today you had a cookie. OK…so enjoy the cookie. But you don’t have to finish the container of cookies.

What helps?

For exercise, think about activity in small doses. Even 2-5 minutes at the time can add up. Consider a round or 2 of a HIIT workout. Possibly a minute of running in place, jumping jacks, squats, or push-ups. 

For nutrition, think about small changes in diet instead of an entire overhaul of your normal diet.

Your new-year, new-you mindset does not have to be all-or-nothing. Small bouts of success could be the difference between letting your wellness goals fade or having them continue all year long. Remember, small step changes are good.

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Let’s Set Wellness Goals

by Annalise Hafner

The holiday season is a very busy time of the year. With different holidays, travel, work deadlines, and shorter days, it can be easy to feel overwhelmed. But are you focusing on your health and wellness through it all? Think about a few ways you could help yourself feel more positive, relaxed, and energized (the list goes on…) over the next 7 weeks. Maybe it’s outdoor walking or meal prepping healthy snacks or taking dance breaks at work or journaling every morning or whatever action empowers you.

Wellness describes the “active pursuit of activities, choices, and lifestyles that lead to holistic health.”1 This encompasses physical, emotional, mental, and social well-being, among others. What action(s) can you take to improve your wellness in one or more aspects? Here are some ideas.

  • Movement – Movement can look however you want it to! Find joy in moving your body whether it’s through walking, dancing, strength training, swimming, or any other activity.
  • Journaling – In a physical journal or on your phone, write down your thoughts. Write a few things you are looking forward to or grateful for each day. Write a letter to your past or future self.
  • Meditation – Take time to observe your body and your mind. Start with short, guided meditations and build up. Sleep meditations can be an effective way to unwind and drift off at night.
  • Nourishment Nutrition – Focus on eating a well-balanced diet and eating in a way that lets you feel satisfied and energized. Instead of restricting your food, set healthy boundaries between yourself and your food.
  • Screen Time Breaks – Set aside screens for a certain time each day or have a screen-free morning or day each week. Consider taking a break from social media.
  • Get Outside – Spend some time outside every day when it’s safe to do so. Whether you sit for a few minutes or go for a short walk, getting some natural light and fresh air can be a refreshing part of your day. 

To start, decide on one action you want to add to your routine. Frame this as a SMART goal–one that is specific, measurable, actionable, realistic, and timely. Check out this blog for more info and examples. Next, write down your SMART goal! Write it on sticky notes and put them in places you’ll see them like your bathroom, microwave, car, etc. Set reminders on your phone to help. Tell a family member or friend and ask them to cheer you on.

Most importantly, remember your why as you tackle this holiday season. Why did you set the goal that you set? How is it helping your physical, emotional, mental, or social wellness? Go back to your why when you need extra motivation.

  1. What is Wellness? Global Wellness Institute. Accessed March 15, 2023. https://globalwellnessinstitute.org/what-is-wellness/

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When Weight Loss is Indicated–How to Achieve and Maintain a Healthy Weight?

by Annalise Hafner

Let’s first acknowledge one key point–not everyone wants to lose weight or needs to lose weight. However, there are certain medical conditions where weight loss is indicated–for example, prediabetes and type 2 diabetes. For those looking to lose weight for your health, it is important to approach this goal with sustainable weight loss in mind, or weight loss you will be able to maintain long-term. 

Health benefits of weight loss include improvements in blood pressure, cholesterol levels, and blood sugar, among other health indicators.1 Losing weight in a sustainable manner may lead to even more positive changes, especially when new habits, such as moving your body more, can help lower stress and improve mental health. Weight loss can be difficult to achieve and maintain for various reasons, but keeping sustainable weight loss strategies in mind can set you up for long-term health.

Why is it difficult to lose weight? Biologically, our bodies work against weight loss. With weight loss, metabolism slows down and different hormones actually increase feelings of hungriness. So, our bodies naturally do not use as much energy to function or move and we want to eat more. Because of these biological factors, we have to continue the strategies we use to lose weight to maintain our new weight.

What are sustainable weight loss strategies?

  • Set behavior goals instead of weight goals. Think about the healthy behaviors you can practice to achieve weight loss. These could include walking 10 minutes at lunch, drinking 1 soda instead of 2 each day, cooking dinners at home 5 days a week, and preparing healthy snacks, among many other strategies. 
  • Start small and add on. Let’s say you want to start walking 30 minutes every day. Maybe you start by walking 5 minutes in the morning and 5 minutes in the evening. Once that’s your routine, add a few minutes to each walk, and keep adding until you reach your 30-minute goal. Think about one thing you could start today, no matter how small.
  • Avoid diet trends. These trends are unsustainable and may limit nutrient-rich foods. Instead, eat a variety of nutrient-rich foods like fruits, vegetables, nuts, seeds, whole grains, and legumes. Check out the Mediterranean-style eating pattern for inspiration and recipes.
  • The weight you are when you lead a healthy and fulfilling life is your best weight. Though it may be challenging at times to maintain your healthy behaviors, find enjoyment in your habits and find balance. Not every day will be perfect or the same, so give yourself grace and do what you can to engage in your healthy habits.

What are healthy habits you are currently engaging in? What are some other habits you want to implement? Check out this blog to learn more about setting SMART goals. Remember, the key to long-term weight loss is sustainable change. 

  1. The Immediate Health Benefits of Losing Weight. University Hospitals, The Science of Health. December 12, 2022. Accessed May 8, 2023. https://www.uhhospitals.org/blog/articles/2022/12/the-immediate-health-benefits-of-losing-weight

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Homemade Freezer Meals

by Christine Lavelle

When my daughter was in medical school, I would bring her homemade freezer meals. One of
the sources I used for making these meals was “From freezer to table: 75+ simple, whole foods
recipes for gathering, cooking, and sharing” by Polly Conner and Rachel Tiemeyer. I absolutely
love the soup recipes in this book!

Recently, I made hearty vegetable lentil soup which serves 12-14. My husband and I each had a
bowl for dinner leaving us with a LOT of leftover soup! The remaining soup was divided into
single or double serving size containers – 3 double serving size containers for the freezer, 1
double serving size container for leftovers later in the week, and 2 single serving size containers
for lunches.

I really enjoy having a selection of homemade meals in the freezer. Whenever a recipe makes a
large number of servings, I freeze a portion. Then, when I am short on time, don’t feel like
cooking, or really need to go to the grocery store, rather than ordering take-out, I reach into the
freezer and pull out a container. After 5 minutes in the microwave (to loosen the food in the
container) followed by 5-10 minutes on the stove, a delicious homemade meal is ready to serve
with minimal clean-up.

Endorsement Disclaimer: the use of brand names and/or any mention or listing of specific commercial products or services herein is solely for educational purposes and does not imply endorsement by NC State University or our partners, nor discrimination against similar brands, products or services not mentioned.

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How to Evaluate Any Diet

by Annalise Hafner

If you’ve ever thought about a nutrition change, you’ve probably read about Keto, Paleo, Whole 30, Intermittent Fasting and more (the list goes on and on). Even if you haven’t looked for information, you’ve probably seen social media content or heard about these trends from family or friends. How can you know if these diets are a good nutrition choice? No matter what the diet trend, there are simple questions you can ask to evaluate the diet’s nutritional value.

In general, diets that allow and do not limit nutrient-rich foods and that limit unhealthy foods are your best nutritional bets. Nutrient-rich foods include fruits, vegetables, nuts, seeds, whole grains, and legumes. These foods are associated with higher overall health and decreased risk of health conditions like heart disease. The goal is to prioritize and consume nutrient-rich foods often. Unhealthy foods are associated with lower overall health and increased risk of certain health conditions. The goal is to limit and reduce intake of unhealthy foods. Evaluate any diet with this checklist:

The pictures shows a checklist with the following information. Does the diet allow or limit nutrient-rich foods? 1. Fruits and vegetables, 2. Nuts and seeds, 3. Whole grains, 4. Plant-based oils (ex. olive oil), 5. Legumes (ex. beans, peas, and lentils). Does the diet allow or limit unhealthy foods? 1. Added sugars, 2. Red meat, 3. Saturated fat, and 4. Highly processed foods.

How does the diet stack up? Overall, does it allow your nutrient-rich foods and limit unhealthy foods? There is no magic diet, but eating a variety of nutrient-rich foods will set you up for success. Check out our Dietitian’s Guide to Popular Diets blog for more information on specific diet trends!

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Reheating & Refreezing Food Safety

by Annalise Hafner

Practicing food safety keeps us healthy and lets us enjoy the foods we eat. Food safety guidelines include washing hands, cleaning surfaces that come in contact with raw foods, cooking foods to high enough temperatures, and storing foods properly. Temperature is very important during cooking, and also for food storage. Harmful bacteria that cause illness grow most quickly between 41 °F and 135 °F, such as when foods are cooled too slowly and not reheated enough.1 Thinking about this, let’s talk about reheating leftovers and refreezing food.

How many times can I reheat leftovers?

It’s best practice to reheat leftovers only once. Separate the portion you want to reheat, and leave the rest of the leftovers in the fridge. When you repeatedly heat and cool leftovers, the risk for food poisoning increases. Be sure to reheat leftovers completely to 165 °F. If you are using a microwave, remove leftovers halfway through the reheat and stir to distribute the heat and eliminate cold spots. In the instance you do need to put reheated leftovers back in the fridge, do so within 2 hours of reheating (sooner is better).2

Can I refreeze food I thawed?

You may refreeze a frozen food after it’s thawed, but only if it’s thawed in the refrigerator. This ensures it was kept below 41 °F and the range where harmful bacteria could grow rapidly. Foods lose moisture while thawing, so the re-freezing and re-thawing will likely cause the quality of the food to decrease. If you use any other thawing method, the food needs to be fully cooked before freezing again. If you leave any food outside of the fridge for more than 2 hours, do not refreeze it.3

Keep these general food safety guidelines4 in mind:

  • Clean your hands, food prep surfaces, and cooking space.
  • Separate raw meat, poultry, and fish from all other foods.
  • Cook foods to appropriate temperatures.
  • Chill foods properly and soon after cooking.

For more on food safety, look at our blog posts on Leftover Food Safety, Risky or Not?, and Baking Food Safety.

  1. Basic Food Safety. Safe Plates, NC State Extension. Updated September 8, 2021. Accessed March 29, 2023. https://foodsafety.ces.ncsu.edu/wp-content/uploads/2021/11/BasicFood-Safety-SP@Home.pdf?fwd=no
  2. How many times can I reheat food? AskUSDA, US Department of Agriculture. Updated March 23, 2023. Accessed March 29, 2023. https://ask.usda.gov/s/article/How-many-times-can-I-reheat-foods
  3. Freezing and Food Safety. Food Safety and Inspection Service, US Department of Agriculture. Updated June 15, 2013. Accessed March 29, 2023. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/freezing-and-food-safety
  4. Keep Food Safe! Food Safety Basics. Food Safety and Inspection Service, US Department of Agriculture. Updated December 20, 2016. Accessed March 29, 2023. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/steps-keep-food-safe

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The Truth About Hydration

by Annalise Hafner

Water is important for our overall health and plays a huge role in our bodies normal function. Water helps regulate your body temperature, eliminate waste, cushion joints, and protect tissue, like your spinal cord.1 There are many misconceptions about hydration, and there is no set recommendation for the amount of water we should drink everyday. In general, we get about 20% of our daily water through the foods we eat and the remainder from the actual water we drink.1 Let’s discuss a few common hydration myths.

Myth: I need to drink 8 glasses of water everyday.

  • Truth: Daily water needs vary based on age, activity level, body size, and temperature, among other factors. Among generally healthy adults, women need about 11.5 cups and men need about 15.5 cups of water daily. This is about 9 cups liquid plus 2.5 cups from food and 13 cups liquid plus 2.5 cups from food for women and men respectively.1 

Myth: If I’m dehydrated my urine will be a dark-color.

  • Truth: The “color check” is fairly arbitrary and may not accurately reflect your hydration status. However, if you are not always the most attentive to your thirst cues, it can be a helpful tool.

Myth: If I’m dehydrated my urine will be a dark-color.

  • Truth: The “color check” is fairly arbitrary and may not accurately reflect your hydration status. However, if you are not always the most attentive to your thirst cues, it can be a helpful tool.

Myth: Drinking more water will help me lose weight.

  • Truth: There is not enough evidence to support the claim that drinking more water directly impacts weight loss.2 However, there is evidence to suggest that drinking water in place of high-sugar beverages, like soda, does aid in weight loss.3

The bottom line – drink water consistently throughout the day, and increase your intake if you are exercising. If you are thirsty, drink some water! Prioritize an eating pattern with fruits and vegetables, many of which are great sources of water.

  1. Gordon G & Klemm S. How Much Water Do You Need? Academy of Nutrition and Dietetics. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need. Published June 23, 2022. Accessed March 8, 2023.
  2. Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J. Association between water consumption and body weight outcomes: a systematic review. Am J Clin Nutr. 2013;98(2):282-299. doi:10.3945/ajcn.112.055061
  3. Tate DF, Turner-McGrievy G, Lyons E, et al. Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial [published correction appears in Am J Clin Nutr. 2013 Dec;98(6):1599]. Am J Clin Nutr. 2012;95(3):555-563. doi:10.3945/ajcn.111.026278

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Set & Track Your SMART Goal

by Annalise Hafner

We have created more tools to help you set a SMART Goal and track your progress during this year’s Holiday Challenge. If you have not already done so, now is the time to set a SMART goal, one that is Specific, Measurable, Attainable, Relevant, and Timely. But, what exactly do we mean by each of those words? Our Set a SMART Goal tool walks you through the process of setting your own SMART goal and breaks down each piece. Start with your overall goal, then use the prompts to complete your goal. Here is an example:

Next, you can use our Habit Tracker tool to track your progress each week. Write out your SMART goal at the top, then add the behaviors that will help you make progress toward your goal. Indicate the days you engaged in the behavior with a check. At the end of the week, reflect on your wins and areas for growth. Here is an example using the same SMART goal:

You may find new behaviors or adjust the ones you start with as you go through the Holiday Challenge. Find behaviors that work for you and are sustainable.

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Be a Soup-er Star

by Casey Collins

When it begins to get chilly outside, one of the best ways to stay warm is with a hot cup of soup. Soups are a budget-friendly way to incorporate more vegetables into your day and there are many combinations of spices and flavors to try. We generally recommend avoiding cream-based soups like bisques and chowders due to the saturated fat content. It is best to stick with broth-based soups. Soups make a quick weeknight one-pot dinner, or when made ahead, can be a lunch that is eaten all week or frozen for later. Vegetable soups are often substitution friendly–meaning that you can substitute corn for peas or barley for rice. 

When shopping for canned soups make sure to cut the salt, keep the flavor, and load up on beans and vegetables. Thanks to the new Nutrition Facts label, many soup cans now show the numbers for the whole can, jar, or carton in the second column. If you are buying a small-sized can, you may have to do some math since the can may not have space for the second column and will likely only show the numbers for 1 cup of prepared soup. 

Soup Recipes to Try

  • Tomato Lentil Soup – this dish resembles Raasam a Southern Indian soup. However, we have adapted this to be made with ingredients more common to American kitchens.
  • Black Bean Soup – this recipe uses canned beans, which can be high in sodium. Be sure to rinse well to remove over ⅓ of the sodium indicated on the label.
  • Salmon Chowder – this recipe uses whole milk instead of heavy cream and any mix of rice will work but wild rice adds a nice bit of color.
  • Matzo Ball Soup – This broth-based soup is as soothing as it is delicious.
  • West African-Inspried Chicken Peanut Stew – This recipe was inspired by the Senegalese dish called Maafe, a hearty stew that cooks low and slow to evolve many complex layers of flavor. 

Bonus tip

Skip the expensive boxed stock and make your own vegetable or chicken stock. 

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