10 Low-Calorie Snacks To Satisfy Sugar Cravings


Sugar is one dietary component that many of us get addicted to, and the reason is simple. Consuming foods rich in sugar triggers our brain to release dopamine, and we feel terrific. There is also an evolutionary aspect to our sugar cravings. Apparently, our primate ancestor ‘the ape,’ survived on sugar-rich fruits.

Even though we enjoy fruits now and then, most of our ‘current’ sugar intake does not include fruits but unhealthy, processed sugary snacks like confectionery items and soda. Shockingly, over 156 pounds of sugar is consumed by the average American in a year!

Fortunately, there are other healthier options of satisfying those devilish sugar cravings than eating foods with added sugar. Continue reading to find out more.

Whole wheat waffle topped with fruits and low-fat cream:

Delicious, filling and healthy, this divine treat is an excellent evening snack as well as a breakfast item.

Warm whole wheat waffle topped with sweet, and tangy berries and a little bit of low-fat cream sprinkled with cinnamon can make your day as bright as the sunshine. You can make your own waffles or grab any whole wheat waffle available commercially for a scrumptious treat.

Dark Chocolate:

When in a rush there is nothing better to soothe those craving taste buds than chewing a few pieces of dark chocolate.

Dark chocolate is beneficial for our health in several ways thanks to its antioxidants, cancer prevention, and low-calorie nutrient profile. Make sure your dark chocolate is made with 70% or more cocoa, and you would feel your stress releasing slowly after this snack.

strawberry in chocolate isolated on white

Strawberries dipped in chocolate:

There truly can’t be sweet snacks without chocolate, but not all milk chocolates are healthy as they use milk fats and lots of sugar. So coat the yummy, super food that is strawberry with chocolate, but make sure you use melted dark chocolate instead. You can freeze these perfect treats and save them for munching later.

Frozen Choco banana:

Another chocolate favorite, this snack is packed with the goodness of banana and dark chocolate.

Dip frozen bananas in melted dark chocolate and add raisins, oatmeal and dried nuts like almond or cashews for an energy boost. Not only you will tame the sweet tooth with this snack, but you can also find a delightful way to consume all the nutritional benefits of nuts, dark chocolate, and bananas.

Yogurt Parfait:

Eating yogurt is a healthy way to help your body absorb calcium and other nutrients from milk without the weird ‘milky’ taste that some people don’t like. It also has probiotics which are favorable for improving your gut’s health.

Take a cup of flavored or plain Greek yogurt and sprinkle your favorite fruits, granola, and nuts to enjoy a sweet combination of flavors.

Honey and lime with fresh fruits:

Fresh fruits are yummy, refreshing and hydrating but if you want your fruits to pack a punch squeeze some sweet lime and honey over it for a zesty and syrupy overhaul.

Fruit popsicles:

Perfect for the hot weather, fruits can be slightly mashed together to form a puree and then frozen to make a Popsicle!

Muesli with honey and milk:

Swiss muesli is fit for a king thanks to its creamy, rich texture, a plethora of tastes and health benefits. You can make it sweet by adding honey and mixing it with low-fat milk instead of plain water.

Peanut butter and chocolate pretzels:

Grab a few pretzel sticks and dip in melted dark chocolate or peanut butter for a sweet and savory treat.


Sorbets are fun, healthy and easy to make. Make a big bunch at home with your favorite fruits and eat a scoop whenever the sugar cravings set in.

PHOTO CREDIT https://pixabay.com/p-1209260/?no_redirect

About the author:

Brooke Whistance is a passionate health and lifestyle blogger who loves to write about prevailing trends. She has been living in Los Angeles, California with her family including, her parents, two siblings and her cats. She is a featured author at various authoritative blogs in the health and fitness industry and currently associated as a blogger with Florida Hospital Centra Care, an urgent care center in Tampa and other cities in the vicinity such as Conway, Longwood, Orange Lake and others. You can find her at LinkedIn Twitter and  Facebook.

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10 Unique Fitness Apps For That Perfect Mind and Body

** This is a guest post. The opinions expressed are that of the author’s and do not necessarily reflect my own.


A healthy body grants you the ability to move and achieve physical hurdles, while your mind allows you the capability to think and make decisions. In order to live a good, healthy life, you just don’t need a fit body, but you also need to have a stable mind. If your exercise is not providing you with relaxation of mind, then you need to change your exercise routine so that you can have a perfect mind and body combo. Having harmony in between those two will mean that you are able to perform a lot better in every other aspect of your life.

Here are a few apps that will help you achieve your goal of perfect mind and body:

Wake Up Yoga

Checking your emails or your social media accounts right after you wake up isn’t the best option for your mind. You have just gotten out of a state of total relaxation and your mind needs to gradually prepare for work with a proper power workout. This application can sync with your mobile alarm, and as soon as your morning alarm goes off, it guides you through a 10-minute yoga session for you to perform.

Pump Up

This app’s main purpose is to keep you motivated so that you stick to your fitness routine. The app connects all of its users on one platform so that they can encourage you or you encourage them to exercise. This app even counts a simple walk from your home to the bus stop as an exercise, so you can count the actual amount of calories that you have burned throughout the day.

FitStar Personal Trainer

You can utilize the training expertise of a professional trainer without having to spend a lot of money with the Fitstar Personal Trainer app. Whether you are new to the fitness arena and need to achieve and hourglass physique, or have been working out for years, this app can be utilized by anyone. This is because it caters to everyone’s need by asking you simple questions about your lifestyle and then planning your schedule. Hence you won’t feel exhausted or overworked, but instead, be powered with energy after your workout every day.


Sworkit is specially designed for those people who don’t get time to go to the gym regularly and have a strenuous work lifestyle. You can customize the time that you have to exercise every day which will enable the app to plan workouts for you with the help of your trainers. This will let you exercise even during your office lunch breaks and let you achieve your fitness goals without changing your routine.

Adidas All Day

Adidas All Day is a fitness app that can is by the popular sports brand itself and has some features that are not offered by many other fitness apps. The app doesn’t just track your workouts but also allows you to track the times you moved physically or slept. This lets you keep in touch with how much you are taking care of your body and allow you to deliberate if you need to change your lifestyle or not.


The camera on your smartphone can now be utilized to keep track of your body’s health with the Fitnet app. The app uses your phone’s camera to analyze your body and tells you if you are keeping up with your training program or not. It then provides you feedback based on those readings so that you can see how well you have performed.

My Fitness Pal

This app recognizes the fact that you do not get fit unless you have a good idea of what you are eating. With the extensive database pre-installed in the app for branded foods, you can judge how many calories you may be taking.


Not only does this app tell you your calorie count for the day, but also lets you know if the ingredients in any prepackaged food are healthy for you or not. The app reaches the conclusion by taking into account your age, gender and weight. Furthermore, it lets you stay away from things that you are allergic to.


This app is yet again for the people who want to be in the community of fitness freaks. The people stay connected through the GPS data that the app uses and even encourage people to have a friendly competition with each other.


Mindbody is an app that makes it easy to locate fitness classes, yoga centers, gyms and other fitness centers near you. The app also motivates you to take these memberships with discounts in the places that they are offering.

There are multiple apps that can make you look good, but these apps not only take care of your body but also your mind. These apps are designed to make your life easier not only physically, but mentally. So you can get the best out of your life and also live a successful and healthy life.

About the author:

Brooke Whistance is a passionate health and lifestyle blogger who loves to write about prevailing trends. She has been living in Los Angeles, California with her family including, her parents and two siblings. She is a featured author at various authoritative blogs in the health and fitness industry and currently associated as a blogger with Hourglass Express, providers of quality waist trainers, belly bands, and other weight loss products. You can always follow her at @IamBrooke94.

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Do you want to be in a good mood? Eat these foods


A number of lifestyle factors can contribute to depression, but one that’s often overlooked is what you put in your mouth. “Diet plays a huge role in depression,” says with Dr. Christopher Calapai, D.O., a New York City Osteopathic Physician board certified in family and anti-aging medicine.

Do you crave sweet, salty, and fatty foods when you’re feeling blue? You’re not alone. But, says Dr. Calapai “If we eat better foods like lean proteins, whole grains, fresh fruits and vegetables, and fish, we short-circuit the junk food cravings and have higher energy levels and sharper mental focus.

Vitamin D (sun exposure; fortified breakfast cereals, breads, juices, milk)

Vitamin D is required for brain development and function. Deficiency in this “sunshine vitamin” is sometimes associated with depression and other mood disorders.

“Smart” Carbs Can Have a Calming Effect

Carbohydrates are linked to the mood-boosting brain chemical, serotonin. Experts aren’t sure, but carb cravings sometimes may be related to low serotonin activity.

Choose your carbs wisely. Limit sugary foods and opt for smart or “complex” carbs (such as whole grains) rather than simple carbs (such as cakes and cookies). Fruits, vegetables, and legumes also have healthy carbs and fiber.

Tryptophan (protein sources including turkey, beef, eggs, some dairy products, dark, leafy greens)

An amino acid, tryptophan is a precursor to serotonin. It’s not well understood, but low tryptophan seems to trigger depressive symptoms in some people who have taken antidepressants. 

Increase your intake of B vitamins

People with either low blood levels of the B-vitamin folic acid, or high blood levels of the amino acid homocysteine (a sign that you are not getting enough B6, B12 or folic acid), are both more likely to be depressed and less likely to get a positive result from anti-depressant drugs. In a study comparing the effects of giving an SSRI with either a placebo or with folic acid, 61% of patients improved on the placebo combination but 93% improved with the addition of folic acid. 

Boost your serotonin with amino acids

Serotonin is made in the body and brain from an amino acid called tryptophan. Tryptophan is then converted into another amino acid called 5-Hydroxy Tryptophan (5-HTP), which in turn is converted into the neurotransmitter serotonin. Tryptophan can be found in the diet; it’s in many protein rich foods such as meat, fish, beans and eggs. 5-HTP is found in high levels in the African Griffonia bean, but this bean is not a common feature of most people’s diet. Just not getting enough tryptophan is likely to make you depressed; people fed food deficient in tryptophan became rapidly depressed within hours.

Up your intake of chromium

This mineral is vital for keeping your blood sugar level stable because insulin, which clears glucose from the blood, can’t work properly without it. In fact it turns out that just supplying proper levels of chromium to people with atypical depression can make a big difference.

Select Selenium-Rich Foods

Studies have reported a link between low selenium and poor moods. The recommended amount for selenium is 55 micrograms a day for adults.

Evidence isn’t clear that taking supplements can help. And it’s possible to get too much selenium. So it’s probably best to focus on foods:

  • Beans and legumes
  • Lean meat (lean pork and beef, skinless chicken and turkey)
  • Low-fat dairy products
  • Nuts and seeds (particularly brazil nuts – but no more than one or two a day because of their high selenium content)
  • Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)
  • Whole grains (whole-grain pasta, brown rice, oatmeal, etc.)

Caffeine and Sugary Foods

Caffeine may be difficult for many people to completely eliminate from their diet. However, it is good to only have caffeinated drinks in moderation, particularly when you are experiencing depression-like symptoms. Caffeine can disrupt sleep patterns and make you feel anxious, both of which won’t help your depression. People who drink more than 400 milligrams of caffeine a day, the equivalent of four cups of brewed coffee, should consider cutting back.

About the author:

Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed as the “The Stem Cell Guru” by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer’s, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson’s.He is the author of E-books Heavy Metals and Chronic Disease, Reverse Diabetes Forever! Seven Steps to Healthy Blood Sugar, Top Ten Supplements You Can’t Live Without, and Glorious Glutathione. Learn more about Dr. Calapai on his website: www.drcal.net

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Fed Up with Food Cravings? How to Beat Them


With dreaded swimsuit season just around the corner, people everywhere are turning their attention to those excess pounds that somehow piled on over the winter months, and making a commitment to get rid of them in time.

Yet, as we all know, even the best intentions can be easily derailed.  Especially when we can’t kick the urge to sink our teeth into a chocolate glazed donut or down a 1,000 calorie mochaccino.  Sometimes it feels like no matter how hard we try to push those urges aside, they always win out in the end.

Meet food cravings: a powerful weight loss enemy.

As a brain and cognitive scientist specializing in the psychology of eating, I’ve devoted a lot of time to the study of cravings. Historically, the mechanism of cravings served us. In lean times, being able to activate a drive to eat so powerful that we would literally swallow bugs kept us alive.  But now that same part of the brain is telling us we’ll die without a moccachino. What happened?

What happened is the food we eat. The current global diet is excessively high in sugar and flour.  And what most people don’t know is that consuming that much sugar and flour actually changes the brain, rewiring it to ensure that it will continue demanding more and more of them.

The problem is our brains and bodies evolved to survive crop fails and droughts, not process the steady fix of empty calories we’re getting. Today’s packed, processed, refined foods are received by the body as drugs, not as fuel.  In fact, brains scans have shown that the brains of obese people have sustained more damage to their pleasure receptors than the brains of drug addicts. This damage is the root of cravings.

When the brain is overstimulated it turns off pleasure receptors in a process called “downregulation” so they won’t respond as strongly next time. Meaning that to feel the same level of pleasure, you need more of the stimulus next time. That’s addiction.  And it only takes three weeks of consuming the average American’s daily load of sugar, 22 teaspoons, for the brain to start making these adjustments.  So when you start to try to lose weight and take your brain off its drug of choice it’s going to demand a fix.

Yes, brain science has proven that food addiction is very real, and likely hundreds of millions of people are affected. But swimsuit season is still lurking. What can we do to resist those cravings when they start to tug? The good news is that science has some answers for us.

We can:

Remind ourselves why the cravings happen

It’s not real hunger, it’s your brain in the grips of downregulation.  This reminder alone can help us rise above the cravings.

Smell peppermint oil
I’ll sometimes brush my teeth, because that flavor or scent of peppermint has been clinically proven to kill hunger that isn’t rooted in the body’s genuine need for fuel.

Reach for distractions

Go for a walk, do laundry, read a book. Even healthy food prep can be a good distraction until it passes.

Avoid commercial television

We could see some food porn that might trigger our brains past the point where we can resist.

Practice an attitude of gratitude

When I take sixty seconds to run through everything I am grateful for it shifts my brain away from what I want to what I have.

There are also ways to help prevent cravings from setting in:

Eliminate sugar and flour

They are as addictive and harmful to our brains as cocaine and other powdered drugs. The more we eat, the more we’ll crave.

Eat regular meals

A steady schedule of three meals a day at regular mealtimes—breakfast, lunch, and dinner —trains the brain to eat the right things at the right times and to pass up those wrong things we might crave in between.

Above all, though, cravings are an important thing to look at, because they are a symptom of a hijacked brain.  One of the many joys of cutting those foods out of my life fourteen years ago is that I went from having daily cravings to weekly cravings, to monthly cravings to rare cravings.  So if you feel like cravings are a daily part of your life, that is a sign that big changes, along the lines of eliminating sugar and flour, might be in order.

Finally, if you’re in a weight-loss phase now and your brain is demanding the foods you are trying to wean it off of, just be patient. Treat your craving brain like a tantruming toddler.  Distract, deflect, but don’t give in.

About the author:

Susan Peirce Thompson, Ph.D. is the New York Times bestselling author of Bright Line Eating: The Science of Living Happy, Thin and Free. An Adjunct Associate Professor of Brain and Cognitive Sciences at the University of Rochester, Susan is an expert in the psychology of eating. She is President of the Institute for Sustainable Weight Loss and CEO of Bright Line Eating Solutions, a company dedicated to sharing the psychology and neuroscience of sustainable weight loss and helping people achieve it.


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7 Smart Metabolism Boosters


It’s a frustrating scenario. You eat right and exercise yet you have gained weight or cannot shed weight. You may have inherited your mom’s slow-motion metabolism, but the good news is; you’re not stuck with it. Research shows you can trick your body into burning calories more efficiently, especially if you hit the gym. “By strength-training just a couple of times a week, for example, you’ll reverse 50% of the seemingly inevitable metabolism slow-down that comes with age, says Dr. Christopher Calapai a New York City Osteopathic Physician board certified in family and anti-aging medicine. Here Dr. Calapai shares 7 Metabolism boosters that don’t require a visit to an endocrinologist or a prescription.

Value food as fuel and eat.

If you want to weigh less, you’ve got to eat less, right? Wrong! If you take in too few calories, it can cause your body to lose muscle mass and decrease your metabolic rate. Plus, when you skimp on calories, your body slows the calorie burn rate to conserve the fuel it’s got. “Under-fueling is just as risky as over-fueling,” says Dr. Calapai. “In an attempt for quick, noticeable weight loss, many people wrongfully believe that eating as few calories as possible is the best solution. Not only can this lead to numerous nutritional deficiencies as the body is getting less food overall, it can actually have the opposite effect on weight loss.”

Mix up your workouts.

When it comes to the best workouts for weight loss, neither weights nor cardio can completely move the needle on their own. Interval training is the best way to shed pounds, increase your metabolism, improve your cholesterol profile, and improve insulin sensitivity. Turn your favorite aerobic exercise, (running, biking, even walking) into an interval workout by adding periods of intense speed (start with 30 to 60 seconds) followed by periods of rest (normal speed) for the same amount of time. Do this six to 10 times to complete a fat-slashing workout. As you get better, slowly increase the amount of time of increased intensity.

Become best friends with breakfast.

Commit to starting the day with a good breakfast. What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats. Fresh fruit, egg whites, steel cut oatmeal, Greek yogurt, fiber rich cereals are things to grab for. “You’re not kick starting your metabolism if you have coffee for breakfast. Skipping breakfast puts the body in starvation mode slowing your metabolism to a crawl to conserve energy,” says Dr. Calapai.

Spice up your diet.

It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result is a temporary metabolism spike of about 23 percent. Stock up on chilies to add to salsas, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Drink green tea.

If you always opt for coffee over tea, you could be missing out on a major metabolism boost. In a recent 12-week study, participants who drank 4-5 cups of green tea daily, then did a 25-minute workout, lost an average of two more pounds and more belly fat than the non-tea-drinking exercisers. What’s is its magic? The brew contains catechins, a type of antioxidant that triggers the release of fat from fat cells and helps speed the liver’s capacity for turning fat into energy.

Snack smart all day.

It sounds counterintuitive. Why would you eat continually if you wanted to lose weight? Eating five to six mini meals, portioned to fit on the size of a salad plate, rather than three larger meals every day, keeps your metabolism going. “Snacking every 2 hours will also prevent you from going without food so long that you become so hungry that you overeat,” says Dr. Calapai. “Try not to let more than 4 hours elapse between meals and make sure each meal includes protein, for an extra metabolic boost,” he adds. If you eat a high-fiber breakfast of cereal and fruit first thing, for example, have a midmorning snack, such as yogurt and fruit; for lunch (try four ounces of chicken or fish on top of a leafy green salad); then another snack late afternoon, like a banana and a piece of low-fat cheese. Dinner is then a lighter meal for example four to six ounces of turkey, salmon, or another lean source of protein with steamed veggies.

Get a good night’s sleep.

Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone leptin This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.

About the Doctor:

Dr. Christopher Calapai, D.O. is an Osteopathic Physician board certified in family medicine, and anti-aging medicine. Proclaimed the “The Stem Cell Guru” by the New York Daily News, Dr. Calapai is a leader in the field of stem cell therapy in the U.S. His stem cell treatments have achieved remarkable results in clinical trials on patients with conditions as varied as Alzheimer’s, arthritis, erectile dysfunction, frailty syndrome, heart, kidney and liver failure, lupus, MS and Parkinson’s. He has worked with Mike Tyson, Mickey Rourke, Steven Seagal, and Gotham’s, Donal Logue; and as a medical consultant for the New York Rangers. Connect with him via twitter @drcalapai or at www.drcal.net

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5 reasons you should workout with a buddy


How are you doing with your 2017 goals/resolutions? Are you still on track? Have you called it quits? Or are you struggling to stay with them and need a little motivation?

I know that a lot of people resolve to exercise so that they can stay in shape, or get in shape. I know for personal experience that often it’s hard to stay motivated, especially if it wasn’t already part of your normal, daily routine. For some people, exercise is part of life and they can’t go a day with out it. For others, it’s not that easy.

Sometimes all you need is someone to work out with you. I know that I tend to work out more when I have someone with me to talk with (it makes time go by a lot quicker).

Here are some reasons why you should get yourself a work out buddy from Pedro Ast, CEO of www.Bvddy.com.

It’s easier to stay motivated and on track with your fitness goals.

This is because having regular workout times with a buddy help you work harder and push through your routines. Having someone around that holds you accountable for doing the most important thing to show up and not skip a day just because “you don’t feel like it” makes it easier to stay on track with your goals.

It’s more fun to have a buddy around. 

When training alone is easier to get bored if not fully feeling it that day. This is why having a buddy around makes it more fun and easier to share moments throughout your routines that makes both of you laugh.  Before you know it, if you are having fun time will fly.

Sports bring people closer.  

When sharing a sweat, tough workout or even a bad day at the gym or court allows for a closer bond to form between friends. The social interaction that occurs when working out with a friend creates a strong connection that makes that friendship stronger. Especially after those tough routines were you want to give up but your buddy makes you pull through it.

You push each other. 

When you workout with a buddy it’s easier to not give up and continue to push your limits to get better because they give you that extra motivation when you most need it. Also having someone to compete with in different exercises or routines, who lifts more or who can run quicker, provides healthy competition that allows for you to continue to push your limits and get better.

You’ll meet your goals faster. 

This is because with a buddy you will end up being more consistent and pushing yourself harder. Leading to you seeing results and achieving your goals, which give you additional motivation to set new ones.

Do YOU have a workout buddy? Why or why not?

Do you have any other tips on how to keep yourself motivated and on track? Feel free to share your thoughts. I always love to hear from readers.


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