The last post I did on why sugar is not good for your body elicited a lot of interest and questions from people on whether there are ways to manage sugar cravings in a healthy manner.
Before I explore ways of how to manage sugar cravings I thought I should mention a hard and cold truth about sugar .
Sugar has no nutritional value whatsoever,yes it does sweeten some foods and drinks the craving for sugar is derived from the pleasure it triggers through the release of dopamine into our brain.
Sugar has no proteins,vitamins or minerals that the human being would need in order to be healthy .
The danger with the added sugar we take in is that it plays havoc with our metabolism and it also contributes to a lot of the lifestyle diseases we see on the rise.Everything from obesity,heart disease,tooth decay are related to consuming more sugar than our body needs.
Sugar gives you nothing but empty calories and consuming foods high in sugar and fats leads to nutritional deficiencies as well as it affects the consumption of other healthy foods.This deficiency on certain nutrients then leads to deficiencies that compromise our health and leave our immunity exposed.
The way to stave your sugar craving is to look for healthy alternatives to sugar that give you more than the sugar high and are high in nutritional value.
1.Take a fruit and leave out the sugar in your hot beverages.
Instead of having your tea with sugar,leave it out and instead have a fruit with your breakfast.Not a fruit smoothie because fruits have sugar in them in the form of fructose and over consumption of sugar in the form of fructose is unhealthy as all excess fructose will get turned by your body into fat.
2.Make your snack choices healthy ones.
To stave off the hunger pangs when you are feeling low on sugar at 3 pm Monday afternoon,take a fruit instead of the afternoon mug of tea.
Note:Intake of fruits should be limited to about 2-3 in a day.
Nuts and seeds also make very healthy snack choices nuts provide essential vitamins from the B group,Vitamin E and minerals like potassium,calcium and magnesium and they will leave you fuller for longer as they slowly get broken down and sugar gets released into your body in amounts your body can use.
3.Take note of your calories
Take your calories from whole grains,starchy root vegetables like sweet potatoes,grains,cereals and not from baked foods .When you make healthier choices about where you will get your calories from,these sources of carbohydrates as highlighted are also sources of other micro nutrients that your body needs.
As you grow older your body needs less calories and what your body needed when you were 20 will change as you head towards your 30’s and 40’s when you become less active and your body’s metabolism slows down.
Sometimes the hunger pangs we think we have that force us to reach out for something sweet may actually be a sign from our body that we a dehydrated.Pick up that glass of water instead of a doughnut ,a cookie or a fruit drink.
5.Make your food choices healthy choices.
Instead of eating three large meals during the day,stagger your meals through out the day in small portions and make sure they are made up of foods from all the major food groups,cereals/grains,milk and dairy,fruits and vegetables,nuts and seeds.By taking your foods from the natural sources you are ensuring your body is able to metabolize the food in such a manner that stabilizes your blood sugars through out the day rather than experiencing the highs and the dramatic falls that come with consumption of processed foods which are high in sugar and fat.
6.Get to exercise
If you are struggling with your sugar craving,getting physically active will help you mange those cravings as it forces you make more healthier food choices,take in more water and you will definitely have to take in more than sugar for your muscles to get working and to be physically fit.
Exercising will force you to be more conscious of your food choices and it will lead you to healthier ones.
If you follow the Organic Farmers Market in Nairobi which I have for a couple of years,you may have noticed that there are now more places where they have organized for Kenyans to buy organic food as well as more vendors, which means there has been an increase in the demand for organic food from the Kenyan market.
You must have wondered about what all the noise is about Organic farming and why suddenly there has been a surge in the demand as well as consumption of organic produce. I thought this post would be helpful in helping us appreciate organic farming as well as see why the demand for organic food has grown.
Organic farming is a system of agricultural production that involves the cultivation of crops and the rearing of animals using natural ways.
Conserve Energy defines it as a process that involves the use of biological materials,avoiding synthetic substances to maintain soil fertility and ecological balance thereby minimizing pollution and wastage.With a world population that is more than 7 billion and a land size that remains the same yet it is fighting with encroachment from human settlement,the demand for arable land is on the rise and people are looking for all manner of ways to make the most of the available land and animal resources.
One of the ways unscrupulous people have found to get more from their land and animals in order to make a few quick dollars is to pump it with chemicals,pesticides as well as speed up the maturity of farm animals like chicken by injecting them with growth hormones.
The bottom line in all of these endeavors is not a concern for the people who will eventually buy these foods from the supermarkets,it is profit greed that is the only driver for such practices that puts the lives of other human lives at risk.
It is true organic food costs more , because of the work involved as it is a very labor intensive exercise.It is also true that you expose yourself to less risk if you choose to go organic.
About 4 years back,I lived on a farm in Nakuru where we grew vegetables and other crops I also took up some organic farming on the side as an experiment project as well as to keep me busy.
My crops of choice were potatoes,zucchinis,carrots , to prepare I read widely and found that potatoes do very well especially if you mix dried manure into the soil and so I went about asking for dung from the farmers that owned cows around where we lived.I got a lot of it as well as a lot of curious looks as to what I needed cow dung it for.
But the venture came with a lot of challenges as well.The area where we lived was infested with moles ,how to get rid of them without using chemicals?
And we set about looking for a mole catcher,they do not exist anymore by the way and before we found we had a village of molehills on the farm as well as lost a lot of potatoes.
Up until the time we harvested the potatoes and carrots I never used a single drop of pesticide on them and they did fairly well.They potatoes and carrots came in all manner of sizes and we lost some as well to pests,but I had done it ,grown something without use of a single pesticide or chemical.
The need for organic farming is driven by the need for more sustainable methods of farming that ensure we will still be able to produce enough food 50 years from now on when the world population is estimated will be at more than 10 billion.
For those that have tasted organically grown fruits and vegetables you agree with me that they taste better than what you get from the supermarket shelves.Eggs from free range chicken are also more tastier ,have a yolk with the must delicious yellow color and just a bit smaller than the eggs that you get at the supermarket.
We consume a variety of pesticides and chemicals from foods like chicken,beef and other dairy products as well as from fruits and vegetables .The chemicals from pesticides and other drugs like antibiotics used to treat these animals have found their way into our food and we have started seeing resistance to the most widely available antibiotics used to treat very common infections.
Scientists are having to work very hard to keep up with the microbial mutations are now resisting the currently available antibiotics.
These resistance is leaving scientists and researchers worried as it means the increased resistance by disease causing bacteria to these drugs will expose us to infections which currently available antibiotics will not be able to treat.
The discovery of the latest antibiotic was reported this April and it was done by Canadian scientists,it was the first in antibiotic discovery in 3 decades 30 years and the drug is still years away from being available to the public.
The increasing public awareness on what is going on,increasing incidences of disease and the effects of environmentally unsustainable decades of farming methods have pushed organic farming front and centre.
If you are in Nairobi, follow the Organic Farmers Market on Facebook to see where the market will be next and get to interact with the farmers working hard to ensure we produce food in a more sustainable ad environmentally friendly manner than we are d right now.
Why is organic farming important and why should you care,I have a few reasons to think about why organic matters and who knows maybe you may take it up or talk to someone about it then we have a new generation of organic farmers.We may even meet at the Organic market.
1.Buying organic foods creates a demand in the market and will push farmers to be more responsible especially over the use of pesticides and other chemicals as they grow crops or rear their animals.This is already happening in some countries where consumers are demanding more responsibility over the use of drugs and pesticides.
In this way we are promoting a more sustainable model that ensures the earth is able to feed the future generations that come after us.
2.Buying organic foods means that you get the foods fresh,these foods have not been treated with any preservatives or had nay additives added to them to lengthen their shelf life.
The shelf life of organic foods is very short because of their very minimal journey from the farm to your plate which is what has encouraged the farm to fork movement globally and has had people support local farmers by buying local foods.
3.Buying organic has helped promoted the growth of agriculture as a means of livelihood especially among young people. Across the globe young adults are taking up agriculture and providing us with food.It has helped stem the increase in the number of the unemployed,helped increase food production as well as seen technology revolutionize farming.Europe has seen the number of its youthful population taking up farming,you may find this article from The Economist really interesting.
In Kenya as well we have several groups on social media platforms talking nothing but farming.See how dailies are falling over themselves to provide information on farming especially in the Saturday paper .
Young people are going back to the farms to ensure there is food for the more than 7 billion of us.
4.Buying organic and consuming organic ensures you know where your food comes from,how it gets produced and what goes into the production process.You are reducing your exposure to the chemical toxins that could put you at risk of developing certain life threatening conditions through the ingestion of chemicals that may have been used in their production ,processing or packing.
5.By buying organic you get to interact with the farmers that grow your food and there are benefits to that.There is nothing like meeting the person or people that put so much work to ensure you do not go hungry and appreciating the work they do.Human interaction especially in an age where technology is taking over how we socialize with each other,a conversation with another human being is always a great way to spend the weekend.I think one of the reasons people in big cities like Nairobi are always angry and stressed is because we speak so little to each to other,yet we know healthy relationships are part of living a fulfilled and healthy lifestyle.
6.Taking your children with you to the organic market for grocery shopping and let them feel,touch,sell and taste food.As I mentioned in an earlier post taking your children grocery shopping is a way of getting them involved in meal planning and ensuring they adopt healthy eating habits early in life.
They will get to know how to choose fresh ingredients,how fresh food looks like and most important they will learn to value the hard work of the people like farmers who work behind the scenes to make sure we get fed.
And just in case your children hardly ever get to travel upcountry,they will know food does not grow in the supermarket :-).
7.Buying organic is an opportunity to increase the awareness on more sustainable forms of agriculture and hopefully this will lead to legislation by governments as well as push them to develop policies that can protect as well as promote organic farming.
Do you buy or grown organic food?would you love to be featured on our blog,please get in touch with us.
As always your feedback,comments and suggestions are welcome.See you in the comments section.