Magnesium rich foods: Should be included in your diet?

Magnesium (Mg) is a major mineral. It needs in higher amounts unlike the trace minerals, like zinc or iron. The amount of magnesium required daily depends on a person’s age and gender. It is an important part of the more than 300 enzymes found in your body. These enzymes helps to regulate many bodily functions, including the production of energy, body protein, and muscle contractions in the process. Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production and also plays a role in maintaining healthy bones and a healthy heart.

Recommended Dietary Allowances of Magnesium

The recommended daily intake by the Indian Council for Medical Research is 340 mg of magnesium for men and 310 mg for women. Females who are 19 years and older (and not pregnant) need 310 to 320 milligrams (mg) daily; whereas males of the same age should strive for 400 to 420 mg per day. The intake of magnesium in the human body happens only through food. The adult human body contains about 20-25 grams of magnesium and 60-70% of it is present in the bones; the rest resides in soft tissue like muscle. The human skeleton acts as a magnesium reservoir, buffering magnesium concentration in the blood. As we age, the mg reservoir in bones is reduced to nearly one-half throughout a lifetime.

Magnesium rich food
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A magnesium deficiency can lead to muscle spasms, increased risk of heart disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium can cause diarrhea as the body attempts to excrete the excess.

Low mg levels usually don’t cause symptoms. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis. Too much magnesium from foods isn’t a concern for healthy adults. However, the same can’t be said for supplements. High doses of mg from supplements or medications can cause nausea, abdominal cramping, and diarrhea.

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In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines. Check with your doctor or pharmacist if you’re considering magnesium supplements, especially if you routinely use magnesium-containing antacids or laxatives.

Study regarding Magnesium

Magnesium-rich foods support a healthy immune system and improve bone health, but they may also play a role in preventing certain cancers. in 2017, according to a study published in the established in the European Review for Medical and Pharmacological Sciences.  Mg in food helps to improve heart health, prevents stroke, and even potentially reduces your risk of dying from a heart attack. Additionally, magnesium foods help to support normal nerve and muscle function and keep your heartbeat in sync.

In 2017, a study published in Molecular Nutrition and Food Research found that a nutritionally balanced vegan diet filled with fresh fruit and vegetables lowered triglycerides, insulin, and cholesterol in study participants when compared with a healthy, controlled omnivorous diet (both plant and animal foods).

Symptoms and Causes

Muscle cramps, fatigue, arrhythmia, dizziness, nausea, numbness, insomnia, brain fog, and anxiety are just a few of the symptoms that magnesium. Eating the wrong foods, excessive alcohol consumption, some prescription medications, high-sugar diets, over-use of acid inhibitors, and leaky gut syndrome are caused by Magnesium Deficiency. Insufficient mg in the body and thus it is important to include magnesium rich food sin your diet.

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Sources of Magnesium


It’s best to get nutrients, like magnesium, from food sources whenever possible, since they provide other health benefits, too. Many of the foods that are good sources of magnesium. Foods rich in magnesium include green leafy vegetables, whole grains, beans, and nuts. Milk and yogurt also provide magnesium, as do fortified foods, such as some breakfast cereals.

A plant-based diet includes magnesium-rich fruit, vegetables, beans and peas, grains, soy, seeds, and nuts. A vegetarian eats plant-based but on the other hand, a vegan diet excludes all meat, dairy, and animal products.

Nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt, and fortified foods are good sources. One ounce of almonds contains 20% of the daily mg an adult needs. Even water (tap, mineral, or bottled) can provide magnesium. Some laxatives and antacids also contain magnesium.

In general, foods containing dietary fiber provide mg. Some of the breakfast cereals and other fortified foods also contains magnesium. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of mg in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L). Approximately human body absorbs 30% to 40% of the dietary magnesium that we consume.

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Dietary supplements

Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride. The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound.

Absorption of magnesium from different kinds of magnesium supplements varies. Human gut absorbs a soluble form of Magnesium. Magnesium that gets dissolve in liquid easily. Some of these forms includes aspartate, citrate, lactate and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate. One of the study shows, a very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt the magnesium balance in the body.


Magnesium is a primary ingredient in some laxatives. Magnesium involves in some remedies for heartburn and upset stomachs due to acid indigestion. Extra-strength Rolaids, for example, provides 55 mg of elemental magnesium (as magnesium hydroxide) per tablet.

Magnesium supplenents
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Magnesium Deficiency

Symptomatic magnesium deficiency due to low dietary intake in otherwise-healthy people is uncommon because the kidneys limit the urinary excretion of this mineral. However, habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.

Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted.

Groups at Risk of Magnesium Inadequacy

Magnesium inadequacy can occur when intakes fall below the RDA. When  the intake is above the amount required, it helps to prevent over deficiency. The following groups are more likely than others to be at risk of magnesium inadequacy because they typically consume insufficient amounts or they have medical conditions (or take medications) that reduce magnesium absorption from the gut or increase losses from the body.

People with gastrointestinal diseases

Chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.

People with type 2 diabetes

Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output.

People with alcohol dependence

Magnesium deficiency is common in people with chronic alcoholism. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excess excretion of magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to decreased magnesium status.

Older adults

Older adults have lower dietary intakes of magnesium than younger adults. Magnesium absorption from the gut decreases, and renal magnesium excretion increases with age. Older adults are also more likely to have chronic diseases or take medications that alter magnesium status, which can increase their risk of magnesium depletion.

Magnesium and Diseases

Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of illness over time. Magnesium may involve in: hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.

Hypertension and cardiovascular disease

Hypertension is a major risk factor for heart disease and stroke. A diet containing more magnesium because of added fruits and vegetables, more low-fat or non-fat dairy products, and less fat overall was shown to lower systolic and diastolic blood pressure by an average of 5.5 and 3.0 mmHg, respectively. However, this Dietary Approaches to Stop Hypertension (DASH) diet also increases intakes of other nutrients, such as potassium and calcium, that are associated with reductions in blood pressure, so any independent contribution of magnesium cannot be determined. Higher magnesium intake might reduce the risk of stroke. 100 mg/day of magnesium in the diet is associated with an 8% decreased risk of total stroke, especially ischemic rather than hemorrhagic stroke.

Type 2 diabetes

Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes, possibly because of the important role of magnesium in glucose metabolism. Hypomagnesemia might worsen insulin resistance, a condition that often precedes diabetes, or it might be a consequence of insulin resistance. Diabetes leads to increased urinary losses of magnesium, and the subsequent magnesium inadequacy might impair insulin secretion and action.

The American Diabetes Association states that there is insufficient evidence to support the routine use of magnesium to improve glycemic control in people with diabetes.

Frequently Asked Questions

Can too much or too little magnesium be harmful?

The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit unless recommended by a healthcare provider. Cramps and diarrhea are common side effects.

How Can I Raise My Magnesium Quickly Through Diet?

Magnesium supplements are available over the counter at most supermarkets and pharmacies. But, registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a mg deficiency. While your body absorbs between 30 and 40 percent of the magnesium you eat. Mg deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health.

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Carrot Cupcakes


  • Author: Banhishikha Roy
  • Prep Time: 25 minutes
  • Cook Time: 20 minutes
  • Total Time: 45 minutes
  • Yield: 10
  • Category: Dessert
  • Method: Baking
  • Cuisine: American


Made completely with real grated carrots and the option to add nuts or raisins, these cupcakes are always a hit! Soft, fluffy, Healthy, Sugar- free, Vegan and Moist carrot cupcakes! 

Carrot Cakes became popular with the health food craze of the 1970s, although Jean Anderson in her American Century Cookbook says This carrot cupcakes recipe has began to appear as early as the 1920s.
These cupcakes are easy to make, versatile and utterly delicious. These cupcakes are also inspired by one of our most popular recipes! Carrot cupcakes are very simple to make and you don’t need any fancy equipment to make the batter. These healthy and vegan carrot cupcakes are soy-free and can be gluten-free and sugar-free.


  • Wheat flour – 1 1/2 cup
  • Baking soda – 1/2 tsp
  • Salt – 3/4 tsp
  • Cinnamon – 1 tsp
  •  Sugar free – 1/4 cup
  • A drop stevia
  • Raisins – 1/2 cup
  • Applesauce – 1/2 cup
  • Peanut butter – ½ Cup
  • Apple cider vinegar – 2 tsp
  • Pure vanilla extract – 2 tsp
  • Carrot  (peeled and grated carrots) – 2 cups


  1. Preheat oven to 3500F and place 10 cupcake liners in a muffin tin.
  2. Combine all dry ingredients in a mixing bowl, then set aside.
  3. In a large measuring cup, combine all liquid ingredients (including carrot).
  4. Mix wet ingredients into dry.  Blend well with a whisk and immediately portion into the baking cups and place in the oven.
  5. Add the grated carrots, chopped and floured raisins to the other ingredients and stir to combine.
  6. Bake for 20 to 25 minutes or until toothpick inserted in center comes out clean.
  7. Cool 10 minutes in pans then move to wire rack to cool completely.
  8. If you have leftover Cupcakes, store them, covered, at room temperature for two days, or in the refrigerator for up to 4 days.


You can grate the carrots by hand, or for an easier option, use the grating attachment on your food processor


  • Serving Size: 1
  • Calories: 150 - 155 Kcal
  • Sodium: 235 mg
  • Fat: 5.9 - 7 g
  • Carbohydrates: 41 g
  • Fiber: 0.9 g
  • Protein: 4.7 - 5 g

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Stress and Diabetes Mellitus

Stress can raise Diabetes Mellitus and make it harder to regulate them. Stress is the physical and emotional response to events that threaten or challenge people in various ways. For example, it can be a response to an unpleasant event like having network issues during your job interview or an event like preparing for your sister’s wedding. The possibility or the situation that is the source of stress is called a stressor.

It is essential to keep in mind that people’s minds and bodies may react to the same stressor differently. It is a by-product of the fact that everyone responds differently to triggers and their bodies are unique. Stress is a bodily response to protect you from danger and ensures the body’s well-being. Also, as a result, the human body, when under stress, releases stress hormones (mainly adrenaline and cortisol). It coincides with an energy spurt to function effectively.

Stress and diabetes

When you have Type 2 diabetes, any kind of stress can cause changes in your blood sugar levels. Mental Stress, like worrying about work or family, typically increases blood sugar levels. If you experience physical stress, like if you are sick or injured, you may also see an increase in blood sugar levels.

Both “good” stress, like receiving an award or doing something exciting, and “bad” stress, like difficulty at work or home, can raise your blood sugars, which is why it’s important to monitor yourself and your stress level.

According to research, stress can cause blood sugar to spike, regardless of whether it’s related to the job, relationships, or any other aspect of life. Stress and glucose have a close two-way link, which is crucial to understand. It’s also vital to comprehend how stress affects people and develop appropriate stress-coping mechanisms to maintain constant blood glucose levels.

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Effect of Stress on Type 2 Diabetes

Stress can raise blood sugar levels and make it harder to regulate them. As a result, you may need a higher dose of diabetic medication or insulin for type 2 diabetes. Low blood glucose that occurs after too much medicine or insulin is a frequent concern for people with type 2 diabetes. Epinephrine and glucagon are released quickly in reaction to low blood sugar. Cortisol is released more gradually.

These hormonal reactions to low blood sugar may last for 6 to 8 hours, during which time it may be challenging to control blood sugar levels. This phenomenon of low blood sugar followed by high blood sugar is known as the “rebound” or “Somogyi” reaction.

Can stress cause diabetes?

Stress alone doesn’t cause diabetes. But there is some evidence that there may be a link between stress and the risk of type 2 Diabetes. Researches show that high of stress hormones might stop insulin-producing cells in the pancreas from working properly and reduce the amount of insulin they make. In turn, this might contribute to the development of type 2 diabetes.

Overeating when you’re stressed could also be a factor in how people develop type 2 diabetes. Some people react to stress by eating more and this can lead to them putting on a lot of weight.


Can Stress Cause Diabetes?

Stress alone doesn’t cause diabetes. However, some evidence establishes a connection between stress and diabetes. For example, a study on Swedish women demonstrated stress’s direct and indirect effects on diabetes. The study’s findings support perceived stress to be considered alongside other modifiable risk factors for type 2 diabetes.

Furthermore, researcher think that high-stress hormone levels can prevent insulin-producing cells in the pancreas from functioning properly and reduce the amount of insulin production. It, in turn, can contribute to developing type-2 diabetes.

Another psychological point of view is that people often tend to overeat, among other things, when stressed. But unfortunately, overeating also leads to unhealthy weight gain, a significant risk factor for diabetes.

How to prevent Stress and Diabetes

  • Reduce Screen Time- Studies have shown that excessive usage of smartphones can cause increased stress levels. Another study showed that increased screen time could also cause lower psychological well-being levels in children and adults. Furthermore, research has shown that excessive screen time can also lead to poor sleep quality, contributing to higher stress levels. So, it is best to cut down on your screen time to reduce stress.
  • Self Care- Sufficient self-care is vital in keeping your stress levels under control. For example, reading, cooking, exercising, walking, getting a massage, etc., can help improve mental health and decrease stress levels. Another way is aromatherapy, meaning that some scents have a calming effect on the mind. Studies point out that aromatherapy improves sleep quality and hence helps in decreasing stress levels and anxiety.
  • Reduce Caffeine Intake- Caffeine has a direct and indirect effect on stress. As per studies, excessive caffeine consumption can cause stress and raise anxiety levels. Furthermore, research suggests that caffeine prevents you from getting good sleep, adversely affecting your stress levels. Different people have different levels of caffeine tolerance. Hence, you should decide how much caffeine you should have so that it does not make your stress levels bad.
  • Practice Yoga- Yoga is one of the ancient and most effective techniques to reduce stress. As a result, people worldwide have been using Yoga as a tool for stress management. Yoga helps to calm the nervous system and improve stress response. Furthermore, several studies show that yoga improves psychological well-being and reduces stress and anxiety levels. As per a study, yoga can enhance the secretion of a neurotransmitter known as gamma-aminobutyric acid, which elevates your mood.

How to prevent Stress and Diabetes by lifestyle changes

  • Increase Physical Activity- An excellent way to reduce stress is to move more and sit less. As per a study, regular physical activity is helpful in anxiety and depression. In addition, another study has shown that regular physical activity and exercise elevate overall mood. In contrast, a sedentary lifestyle can lead to poor mood and increased anxiety. Exercise and physical activity should not bother you too much as you do not have to do it daily if you can’t. A six-weeks study showed that you do not need to exercise daily to improve your stress. As per that study, exercising just twice per week can decrease stress levels. An excellent way to increase your physical activity is to walk or jog to the nearest grocery store.
  • Healthy Eating Habits- What you eat has a significant effect on your overall stress levels. Studies how that eating large amounts of processed foods and sugar leads to higher perceived stress levels. Also, research has shown that not eating nutritious food can cause a deficiency of vitamin B and magnesium which help in elevating mood. Stress can also cause you to overeat, which is harmful if you have diabetes.
Diabetes healthy food
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  • Supplements- Some nutrients are necessary for managing stress levels in the body. For example, magnesium is an essential element that plays a vital role in stress management. As per a study, magnesium supplements can be helpful for people who experience chronic stress. Research also shows that other supplements like ashwagandha, vitamin B, and Rhodiola can also help manage stress, especially in women. However, you should eat these supplements only after consulting with your doctor. That will help you avoid any side effects.

Hypoglycemia and Depression/Anxiety

Low blood glucose levels lead to the production of adrenaline, which is the fight-or-flight hormone. If adrenaline stays for a long time, it leads to stress. In case the blood sugar level frequently becomes low (less glucose, more adrenaline), the stress can lead to depression or anxiety. If a person with unhealthy glucose levels doesn’t monitor their food and medicine properly, it can lead to hypoglycemia. There is a well-researched connection between diabetes and depression or anxiety. A study found associations between severe hypoglycemia and depressive symptoms.

Furthermore, these depressive symptoms lasted even when people resolved hypoglycemia.  But researchers agree that hypoglycemia can cause symptoms of depression and anxiety. One possible reason is that a person with a low blood sugar level might constantly worry about their condition, which can add to the stress.

Stress is your body’s natural response to feelings like nervousness or threatening situations. However, your body’s natural reaction can be disastrous if you have diabetes. Extended stress levels can work against all your efforts to reduce diabetes complications. So, to manage your diabetes effectively, you must reduce your stress levels.

There can be various ways of doing this. Some of these include: 

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  • Regular exercising
  • Yoga
  • Spending time in nature
  • Spending time with family and friends
  • Cutting back on alcohol and tobacco
  • Engaging in hobbies
  • Going to a psychotherapist for mindfulness-based stress reduction etc.

Frequently Asked Questions (FAQs)

What are the last stages of diabetes?

There is no such thing as the last stage of diabetes or the final stages of diabetes. However, when diabetes ails you for a long time or the amount of sugar in your blood increases to very high levels, it may lead to end-stage complications or advanced complications of diabetes. These complications may include albuminuria, chronic kidney diseases, heart failure, chronic artery diseases, or stroke. Therefore, you must take all steps and preventive measures to mitigate the effect of diabetes on the body and prevent it from progressing to higher levels.

Can stress cause diabetes 2?

Stress alone is not a cause of diabetes. However, high levels of stress increase the risk of getting type 2 diabetes. High levels of stress can decrease the production of insulin. As a result, the glucose build-up continues in the blood unchecked. It may lead to type 2 diabetes in the long run. One should practice stress-relieving techniques to lower the risk of becoming diabetic.

Is coffee good for diabetics?

As per a review of studies, coffee might play an essential role in lowering the risk of developing type 2 diabetes. That is because coffee improves sugar metabolism in the body. However, adding sugar or cream to coffee may adversely affect blood sugar levels. Therefore, the best type of coffee for people with diabetes is decaffeinated coffee, as it has the goodness of all other components of coffee. Furthermore, you should also ensure that you consume coffee in moderation as it contains caffeine, and excess caffeine consumption may lead to side effects and increase stress.

Does type 2 diabetes get worse with age?

Diabetes is a progressive disease. Diabetes peaks in individuals in the age group between 65 and 74. A probable reason for this may be that you may put on more weight and exercise less as you get old, making it easier for diabetes to develop.

What is the miracle fruit that cures diabetes?

Jamun is widely regarded as the miracle fruit for diabetes. Since diabetes causes issues for two significant reasons- increased blood sugar levels and decreased insulin levels. Jamun targets both these causes together and hence helps cure diabetes. Jamun possesses antioxidant and anti-diabetic properties, which slow down the breakdown of sugar into starch.

As a result, it prevents sudden spikes in blood sugar levels. At the same time, Jamun seeds are helpful because they increase the amount of insulin in the body, either by increasing its secretion or preventing its degradation. In addition to controlling diabetes, Jamun plays a crucial role in purifying the blood, easing digestion, improving immunity, and increasing hemoglobin.

Can lack sleep lead to diabetes?

Yes, lack of sleep not only makes you tired and irritated and impacts your body’s ability to regulate and break down blood sugar. Research has shown that even one night of sleep deprivation causes your body to utilize insulin inefficiently. The ineffective response to insulin by the body’s cells leads to more insulin secretion by the pancreas. As a result, the cells fail to absorb the blood glucose, and the insulin level keeps rising. As a result, it can raise your fasting blood sugar levels above what they should be.

Do diabetics get angry easily?

Yes, diabetes is known to cause mood swings. Higher blood glucose is generally associated with feelings of sadness. Diabetes is also associated with lower self-control, which leads to aggressive behavior.

How do you calm down diabetes?

There are a variety of ways in which you can manage your diabetes. Exercising regularly, eating a balanced and nutritious diet, reducing stress, and cutting back on alcohol and tobacco are good habits to start with. When you do these things together, they help manage diabetes effectively and help prevent it.

Can metformin cause anger issues?

Yes, metformin causes mood changes, irritability, anger, and sadness. It is especially true for females over 60 years of age who take the drug for 1-6 months.

This article will help you understand how your continuous hustle that leaves you stressed might not be great for your overall well-being. You will also discover how you could develop habits to stay healthy with real-time health status and proper guidance.

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Sprout-Soyabean Tikki

Sprouts- Soyabean Tikki

Sprouts-Soyabean Tikki

Sprouts- Soyabean Tikki (Home-made)

  • Author: Banhishikha Roy
  • Prep Time: 10 Minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 5 - 6


Sprouts-Soyabean Tikki is an interesting way to make your kids eat sprouts that are healthy and necessary for their growth and development. This is an easy-to-make and yummy snack recipe that is cooked with moong bean sprouts, Soyabean, gram flour or besan, mint leaves, green chili, coriander leaves, and a mélange of spices. This Sprouts-Soyabean Tikki recipe is a healthy nutritious snack that is richly flavored with basic Indian spices.

Sprouts are a rich source of vitamins, proteins, and minerals but are not a favorite among fussy eaters.  Soya beans are said to control blood sugar levels, lower cholesterol, regulate the bowels and relieve constipation. It is protein-packed, super healthy stuff. It will be the perfect starter for any vegetarian meal or you can use it as a burger patties. Enjoy this tikkis with green chutney and you can also place it in between two multi-grain bread slices and pack it for lunchbox; this will make your kids’ and your lunchbox more healthy and protein-rich. You can serve it hot on occasions like potluck, game night, and kitty parties. Try this Sprouts-Soyabean Tikki and enjoy it with your loved ones!


  • Moong beans sprout raw and uncooked – 100 gms
  • Soya Bean – 100 gms
  • Flax seeds- 10 gms
  • Besan flour – ¼ cup
  • Yogurt- 10 gms
  • Ginger Paste- 5 gms
  • Red Chilli powder- 5 gms
  • Salt to taste
  • Coriander leaves- 15 gms
  • Mint leaves- 15 gms
  • Oil – 15 ml
  • Amchur powder – ½ tsp
  • Coriander powder- ½ tsp


  1. Flaxseeds, and besan were dry roosted separately. Combine all the ingredients in a skillet and dry roast over medium-low heat. Dry roast until besan is slightly browned and fragrant.
  2. Remove from heat and set aside. Allow it to cool. Transfer the dry-roasted ingredients to a grinder.
  3. Blend the ingredient’s into a powder-like consistency and set aside.
  4. Boil Soya bean.
  5. Combine mashed Soya bean and moong dal sprouts in a mixing bowl. Mix until combined.
  6. Stir in amchur powder, red chili powder, coriander powder, ginger paste, chopped mint leaves, cilantro leaves, and salt.
  7. Add yogurt followed by ground flaxseed.
  8. Stir everything together until a non-sticky dough is formed.
  9. Time to shape sprouted moong dal cutlets. Divide the mixture into 10 uniform golf-sized balls. Tightly roll the ball and shape it into cutlets.
  10. Bind the balls with besan flour.
  11. Grease a skillet- spread cutlets in a single layer.
  12. Cook the moong dal cutlets in a skillet, stirring often for four to five minutes on one side or until the cutlets turn light golden brown.
  13. Flip and cook the other side too. Once done, take the moong beans cutlets off the heat. Cool the cutlets on the plate for 5 minutes before serving. This helps the cutlets to firm up a bit.
  14. Serve them warm with my green chutney and enjoy.


  • Serving Size: 2
  • Calories: 55 kcal
  • Sodium: 5.9 - 6 mg
  • Fat: 2-2.5 g
  • Carbohydrates: 7.7 - 8 g

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Luteal Phase Balls (Seed Cycle)


Luteal Phase

  • Author: Banhishikha Roy
  • Prep Time: 10 - 15 Minutes
  • Cook Time: 10 mins
  • Total Time: 20 - 25 minutes
  • Yield: 14


Part 2 starts from: Day 15- Day 28 of the cycle- (Luteal phase)

Homemade Vegan seed cycling energy balls help to balance your hormones for a healthy menstrual cycle. Made with Sunflower seeds, Sesame Seeds, dates, spices, almond butter, and oats. A delicious and easy way to add seed cycling into your routine!

Seed cycling is a natural way to balance your hormones via food during different phases of your menstrual cycle. Many women struggle with a difficult menstrual cycle such as painful periods, cramps, fatigue, bloating, acne, body aches, breast soreness, irregular cycles, PMS, heavy or light bleeding, infertility, and more. These symptoms are not normal. These symptoms usually take place when there is some kind of hormonal imbalance.

Sesame seeds and sunflower seeds are high in selenium, lignans, and omega-3, which support liver function and proper hormone excretion, regulate estrogen and progesterone levels, and reduce inflammation. Also, sesame seeds are high in zinc and sunflower seeds are high in vitamin E, which both support progesterone production.


  • Sunflower seeds – ¼ th cup (50 g)
  • Sesame Seeds- ¼ th cup (50 g)
  • Almond Butter- 10 g
  • Almonds – 10 pcs
  • Rolled Oats – ½ Cup (100 gms)
  • Vanilla Essence – 1 tsp
  • Dates – 3 – 4


  1. Heat a thick-bottomed frying pan or skillet. Keep the heat to low or medium and add almonds, sesame seeds, and Sunflower seeds to the pan.
  2. Stir it at intervals, and dry roast the ingredients in the pan.
  3. Keep roasting the ingredients, till it becomes crunchy.
  4. Remove the pan from the stovetop and let the ingredients cool down to room temperature.
  5. When the ingredients cool down to room temperature, add the ingredients to a grinder jar.
  6. Grind all the ingredients in a mixer grinder, except almond butter and sesame seeds.
  7. Take the balls mixture on a plate or tray, add almond butter to it and mix it well.
  8. Now, take a small portion of the ball mixture in your palms and shape it into a Ball.
  9. Make this seed cycle balls with the rest of the mixture.
  10. Roll the balls on the sesame seeds, and refrigerate them.
  11. Serve healthy seed cycle balls, in the luteal phase.


Best time to consume it is in the morning hours, as a mid-morning snack. Try this amazing seed cycle recipe for not only maintaining hormonal imbalance but for overall health as well.


  • Serving Size: 2
  • Calories: 151.8 Kcal
  • Sodium: 1.36 mg
  • Fat: 8 - 10 g
  • Carbohydrates: 12 - 14 g
  • Fiber: 5 - 6 g
  • Protein: 7-8 g

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Follicular phase Balls (Seed Cycle)

Seed cycle balls

Follicular phase Balls

  • Author: Banhishikha Roy
  • Prep Time: 10 - 15 Minutes
  • Cook Time: 5 mins
  • Total Time: 15 - 20 minutes
  • Yield: 14


Part 1 starts from: Day 1-Day 14 of the period cycle- (Follicular phase)

Homemade Vegan seed cycling energy balls help to balance your hormones for a healthy menstrual cycle. Made with seeds, dates, spices, almond butter, and oats. A delicious and easy way to add seed cycling into your routine!

Seed cycling is a natural way to balance your hormones via food during different phases of your menstrual cycle. Many women struggle with a difficult menstrual cycle such as painful periods, cramps, fatigue, bloating, acne, body aches, breast soreness, irregular cycles, PMS, heavy or light bleeding, infertility, and more. These symptoms are not normal. These symptoms usually take place when there is some kind of hormonal imbalance.

Pumpkin seeds and flax seeds are high in zinc and lignans, which naturally support estrogen production, help clear excess estrogen from the body, and prepare the body for progesterone secretion in the next phase. Both the seeds are great sources of omega-3 fatty acids and other minerals which help to reduce inflammation.


  • Flaxseeds – ¼ th cup (50 g)
  • Pumpkin Seeds- ¼ th cup (50 g)
  • Almond Butter- 10 g
  • Almonds – 10 pcs
  • Rolled Oats – ½ Cup (100 gms)
  • Vanilla Essence – 1 tsp
  • Dates – 3 – 4


  1. Heat a thick-bottomed frying pan or skillet. Keep the heat to low or medium and add almonds, flaxseeds, and pumpkin seeds to the pan.
  2. Stir it at intervals, and dry roast the ingredients in the pan.
  3. Keep roasting the ingredients, till it becomes crunchy.
  4. Remove the pan from the stovetop and let the ingredients cool down to room temperature.
  5. When the ingredients cool down to room temperature, add the ingredients to a grinder jar.
  6. Grind all the ingredients in a mixer grinder, except almond butter.
  7. Take the balls mixture on a plate or tray, add almond butter to it and mix it well.
  8. Now, take a small portion of the ball mixture in your palms and shape it into a ball.
  9. Make balls with the rest of the mixture, and refrigerate them.
  10. Serve healthy seeds balls, in the follicular phase.


Best time to consume it is in the morning hours, as a mid-morning snack. Try this amazing seed cycle recipe for not only maintaining hormonal imbalance but for overall health as well.


  • Serving Size: 2
  • Calories: 145.65
  • Sodium: 4.5 - 5 g
  • Fat: 8 - 10 g
  • Carbohydrates: 12 - 14 g
  • Fiber: 3.5 - 4 g
  • Protein: 6 g

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Mango Shrikhand


Mango Shrikhand

  • Author: Banhishikha Roy
  • Prep Time: 10 Minutes
  • Cook Time: 2 to 3 Hours
  • Total Time: 3 Hours 10 mins
  • Yield: 3
  • Category: Indian
  • Cuisine: Dessert


Mango Shrikhand, popularly known as Amrakhand is a delicious mango flavored twist to the traditional plain Shrikhand recipe. Shrikhand is a popular Indian dessert made with Greek Yogurt, also called hung curd. It can be served plain, but when prepared with mango, it is called Amrakhand or Keri Matho. It is usually made using 5 simple ingredients – yogurt, mango puree, saffron, powdered sugar, and ground cardamom.

This mango sweet dish is quite popular in Gujarati and Maharashtrian households and is served as a dessert after everyday meals. It is also prepared for special occasions and festivals like Gudi Padwa, Ganesh Chaturthi, Diwali, etc. Mango Shrikhand is one of the summer desserts to make when mangoes are in season. The combination of yogurt, sweet mangoes and the aroma of cardamom and saffron makes this an irresistible dessert! The recipe has been made without using sugar to make it a healthy recipe.


  • Curd or yogurt1 Cup
  • Mangoes (medium-sized, peeled and chopped) – 1/3 rd
  • Green cardamoms (seeds removed and lightly crushed in mortar-pestle) – 1 to 2
  • Saffron strands – 2 to 3
  • Honey (Optional) – 1 tsp
  • Almonds (Chopped) – 4 to 5
  • Raisins (Chopped) – 3 to 4


  1. First, take 1 cup of home-made curd or yogurt in a muslin or cheese cloth or a cotton kitchen napkin.
  2. Now tie the cloth tightly and hang the curd for 2 to 3 hours. You can choose to hang the cloth under a faucet in the kitchen wash basin. You can also hang the curd in the fridge. Let, the whey drip, keep a bowl or pan below to collect the whey. You can also choose to keep for more time like 5 to 6 hours.
  3. After 2 to 3 hours you will get to see a thick curd is left behind.
  4. Peel and chop 1/3 rd of a medium-sized mango and make puree out of it in a blender.
  5. In the same blender with the mango puree, also add the thick hung curd.
  6. Collect it in a bowl. Add 1 to 2 powdered green cardamoms seeds and 2 to 3 saffron strands.
  7. Blend till the mixture is smooth and even.
  8. Chill the Mango Shrikhand in the refrigerator and serve in bowls. You can also add some chopped almonds and raisins as a garnish while serving.


Note: If you plan to use greek yogurt move on to step 5.

Tip: If using greek yogurt, add about 1 to 1.25 cups of it to the mango puree and flavorings. Blend till smooth.

Tips: Try to avoid adding sugar, instead you can use 1tsp of honey for this recipe. Tinned mangoes or mango pulp can be used instead of mango fruit.

Tips: Hung curd (yogurt): Use fresh curd, not the one that has gone sour. While hanging the curd, choose a large bowl so that the bottom of the muslin or cloth doesn’t come in contact with the bottom of the bowl. Make sure to refrigerate the hung curd in a lidded bowl if you are not using it right away.  Variations: You can make a vegan Shrikhand by substituting your dairy milk with coconut milk yogurt, non-dairy Greek yogurt or any plant-based milk yogurt.


  • Serving Size: 1
  • Calories: 130 - 135 kcal
  • Sodium: 33 - 35 mg
  • Fat: 1 gm
  • Carbohydrates: 15 - 18 gm
  • Fiber: 1.5 - 1.8 g
  • Protein: 5 - 6 gm

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Seed Cycling for hormonal balance

“If you are experiencing problems like Irregular Menstrual Cycle, PMS, Heavy Bleeds, then this Article is surely for You”

What is a Seed Cycle?

Polycystic ovary syndrome (PCOS), the major endocrinopathy among reproductive-aged women, is not yet perceived as an important health problem in the world. It affects 4%–20% of women of reproductive age worldwide. The number of Polycystic Ovarian Syndrome (PCOS) cases is increasing, not only among the age group between 20 to 40 but also among young girls. Menopausal symptoms in women and increasing issues of infertility due to hormonal imbalance.

Seed cycling is a naturopathic remedy that is claimed to balance hormones by regulating estrogen in the first half of your menstrual cycle and the hormone progesterone in the second half. Its purported health benefits include helping to regulate periods, reducing Acne, treating polycystic ovarian syndrome (PCOS), endometriosis, and infertility, and easing symptoms of menopause, such as hot flashes, night sweats, fatigue, and mood swings. It can improve thyroid hormone levels, hair health, weight Loss, water retention, and cellulite.

Seed Cycle
Photo by Egal from Unplash

Seed Cycling chart is great for those who currently experience regular menstruation cycles as well as who are facing Irregular menstruation cycles. A regular menstruation cycle includes a period that occurs approximately at the same time each month (every 28 days for example) & a period that lasts 4 – 6 days. For those currently experiencing irregular cycles, are perimenopausal or postmenopausal try to follow a diet plan by dietitians.

Seed cycling corrects the hormonal balance and hence helps manage the hormone-related clinical symptoms which include:

  1. Acne
  2. Light bleeding / Heavy bleeding
  3. Depression
  4. Endometriosis
  5. Infertility
  6. Low libido
  7. Painful periods
  8. Fatigue
  9. Thyroid disorders
  10. PMS
Photo by Nataliya Lakubovaskaia From Unplash

Healthy Menstrual Cycle and Hormonal Imbalance

In a regular cycle, estrogen is produced during the first 14 days of the follicular phase as eggs in the ovaries ripen. The levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) increase just before ovulation, and estrogen levels drop just after ovulation. Once an egg has been released, the luteal phase starts, and progesterone and estrogen levels gradually increase in a careful balance to support conception and implantation. They drop again before the next period if no implantation occurs.

Estrogen and progesterone are two of the key hormones that help regulate your menstrual cycle. Estrogen levels rise during the first half of the cycle, and progesterone levels rise (as estrogen levels decline) during the second half of your cycle. As you approach menopause, your hormone levels may start to fluctuate more erratically. After menopause, the production of both hormones settles at a significantly lower level. Additionally, during menopause, levels of estrogen and progesterone decrease, which increases the risk of heart disease and osteoporosis and can lead to symptoms like hot flashes and weight gain. Most women produce adequate levels of hormones to support a healthy cycle. However, certain health conditions, such as PCOS and hypothyroidism, as well as over-exercising and being under-or overweight, can lead to a hormonal imbalance.

Hormonal Imbalance can occur due to Hypothyroidism, PCOS, incorrect lifestyle, sleep deprivation, consumption of junk food, low water intake, and chronic stress. Along with the above-explained seed cycle, it’s important to work on the root cause. It all comes down to following a correct lifestyle and addressing the root cause. Always remember the hormonal imbalance did not occur overnight hence its correction will also take time.

Protocol For Seed Cycling

The first half of your menstrual cycle is FOLLICULAR PHASE and begins with the first day of your period (day 1). The second half of your cycle is the LUTEAL PHASE and begins the day after ovulation (day 15).

Seeds boost estrogen levels in the first phase and boost progesterone levels in the second phase. Seed hulls contain lignans, which help bind up excess hormones. Seed oils contain essential fatty acids that provide the building blocks for making hormones.

Follicular Phase

Day 1 to 14

The follicular phase begins on the first day of menstruation. Estrogen levels start low and steadily increase to prepare for ovulation. Flaxseeds are a great way to keep estrogen levels in balance. As a bonus, if estrogen levels get too high, the lignans in the flax seeds bind to the excess estrogen and help it to be eliminated from the body. Adding pumpkin seeds, which are high in zinc, can help support progesterone production in the next phase.

Omega-3 fatty acids are also beneficial during this phase to reduce inflammation and support reproductive functions. Eating lots of high-quality, wild-caught fatty fish or taking a high-quality fish oil supplement is a good idea.

Seed Cycling Protocol: 1 tablespoon of flax seeds and  1 tablespoon of pumpkin seeds per day. Also, take high-quality Omega-3 fatty acids or eat cold-water fish like salmon or halibut at least once a week.

Luteal Phase

Day 15 to 28

The luteal phase begins right after ovulation. After ovulation, there is a sudden drop in estrogen, and progesterone levels begin to steadily rise. Estrogen will also increase during this phase, and if it gets too high, PMS symptoms and painful periods can occur. Progesterone helps keep estrogen in balance, and sesame and sunflower seeds help support the progesterone. Sesame seeds, which are high in zinc and selenium, block excess estrogen. Sunflower seeds, which are high in vitamin E, support progesterone levels. Quality gamma-linolenic acids (GLAs) are also beneficial during this phase to boost progesterone and reduce inflammation. Taking a high-quality evening primrose oil supplement is also a good idea during this phase.

Seed Cycling Protocol: 1 tablespoon of sesame seeds and 1 tablespoon of sunflower seeds. Also, Try to consume evening primrose oil.

Benefits Of Seed Cycle

Different seeds contain different types and amounts of lignans and essential fatty acids. Lignans help out the body bind up excess hormones whereas fatty acids help with hormone production. Together they work on balancing hormones throughout the entire menstrual cycle.

It is best to have Flax and Pumpkin seeds during the first phase of your menstrual cycle & Sesame and Sunflower seeds during the second phase.

Flax & sesame seeds are full of lignans which block excess estrogens. Sunflower seeds are high in selenium, a trace mineral that is essential for the liver’s detoxification processes. Pumpkin seeds are high in zinc which supports progesterone release. Together, these seeds will balance your cycle when taken in the appropriate phases of your cycle.

Seed cycling can be effective for women who are menstruating, pre-menopause, postpartum, and post-menopause. While you may see improvement in your first month of seed cycling, it usually takes about 3-4 cycles (months) to begin feeling significant changes. It’s helpful to continue cycling even after you have noticed substantial improvement. Be consistent, disciplined, and have faith. You should observe improvement in your mood, cravings, and cramping initially. Later the period cycle will become consistent along with less water retention, reduced breast soreness, and very few breakouts.

Photo by Mizina fron Unplash

Seed Cycling Summary:

Days 1 to 14:

  • 1 tbsp flax seeds or 1 tbsp pumpkin seeds per day, alternating days.
  • A daily omega-3 supplement or cold water fish at least once each week.

Days 15 to end of the cycle:

  • 1 tbsp sesame or 1 tbsp sunflower seeds per day, alternating days.
  • Daily evening primrose oil supplement

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Food cravings : How to combat them

Food cravings is an intense desire for a specific food. This desire can seem uncontrollable, and a person may feel as though they cannot satisfy their hunger until they get that particular food. Food craving is thought to mediate uncontrolled eating behavior, such as seen in obesity, binge eating disorder, and bulimia nervosa.

Do you eat “well” all day, but can’t put down the box of cookies at night? Or a handful of chips? Or a spoonful of peanut butter? I am going to share with some tips…

What is Cravings?

Craving, a construct that is primarily known from addiction research, refers to a subjective motivational (‘wanting’) state promoting substance-seeking and ingestive behaviors. Drug craving is generally believed to contribute to the transition from casual to compulsive drug use, persistence of addictive behaviors, and relapse in substance-dependent patients who are abstinent from drugs of abuse.

What is Food Cravings?

Food craving is generally defined as an intense desire to eat a specific food item. Different types of food cravings have been described, from craving for chocolate, being the most frequently craved food, to craving for all sorts of palatable, mostly sweet and/ or high-fat foods.

Photo by Ready-made from Pexel

Cravings in Overweight?

In overweight dieters, this craving for food is thought to be involved in the inability to comply with a low-calorie diet, resulting in relapse to initial over-eating patterns. In addition, in non-clinical samples, food craving has been found to be related to body weight, suggesting a ubiquitous role of craving in food consumption.

Body or Mind?

“It’s important to distinguish whether the craving is physiological or psychological”. “Pay attention so that you can determine whether you are feeling actual hunger in your stomach.”

Physical cravings may be a result of low fat intake or low blood sugar level. For many of us, the mid-afternoon cravings we feel are merely our body’s way of telling us it has been too long since lunch and we actually need to eat. A piece of fruit, yogurt, or a handful of nuts can get the blood sugar levels back up and keep us from reaching for the no-no snacks.

Emotions play a big part in food cravings. “When we’re stressed, anxious, frustrated, lonely ………….. all those feelings can trigger our cravings.” We may have memories of how good certain foods made us feel when we were younger.

Sensory triggers, like smells and visual cues, can also set off cravings. If you walk by the pizza stand on your trip through the mall, chances are you’re going to start salivating.

Physiological Causes of Food Cravings

Physiological theories underline the nutritional and energetic homeostatic role of food cravings (e.g., food cravings are suggested to appear more frequently in individuals who are food deprived; or the psychoactive abilities of certain compounds of the craved foods (e.g., carbohydrate craving is suggested to be elicited as a ‘selfmedication’ to relieve a central serotonin deficit. Psychological affect-based theories stress the role of negative emotional states, such as anger and boredom, as triggers for food cravings. Learning theories claim food cravings to be conditioned responses to sensory, situational, or interoceptive food-related cues and emphasize the expected rewarding, pleasurable consequences of consuming the craved food.

Psychological” Craving…… What it feels like

This is the craving most of us deal with on a daily basis. This is the routine, regular & predictable craving, like the 4 pm scone with your tea, your bowl of chips in front of the TV at night, or the after-dinner chocolate craving when you know you are physically full. Your body may or may not be hungry, but your brain says “CAAAAAAARBS.” It could be “SAAAAAALT.” It could be “SUGAAAAAAAR“. It’s never “BROCCOOOOOOOLI.” This is the craving that can sabotage your otherwise reasonable diet, and that masks real root issues of boredom, sadness, anxiety and – I believe – a lack of sufficient physical exercise.

Sugar cravings
Photo by Henri Matheusaintlurent from Pexel

How to deal with it?

Pack something healthy for a mid-afternoon snack at work, or prepare something yummy but not devastating to your blood sugar if you’re at home. Try an apple or banana with nut butter, fresh veggies with a homemade (or healthy store-bought) dip/ dressing, or a scoop of full-fat yogurt with a sprinkle of home – made granola and cinnamon.

We have a saying around our house: “If you’re not hungry for an apple, you’re probably not really hungry.” It doesn’t have to be an apple, but you get the point: If your healthy snack option doesn’t seem so appealing, chances are you’re not actually hungry. Skip the snack and instead take a break from your desk or change up your at-home routine. Do something other than eating to stimulate your brain and body, as it might be the stimulation and not the food that you’re actually craving, after all. Watch that craving disappear like a man from a dirty kitchen after a dinner party.

Food Cravings is Positive

Think of your favorite foods as a reward, a small treat after you’ve finished your exercise for the day, perhaps. “Don’t think of a food craving as a negative,” she says. “For most people, anything is OK in moderation. “Food cravings are every dieter’s nightmare. Even healthy eaters struggle with yearnings for delicious sweet or savory snacks. We all get them and sometimes we give in to them. Sadly, those nagging hunger pangs can easily make or break your weight loss efforts. They tank your confidence and derail your diet plan. So it’s important to know how to handle them.

Why We Get Food Cravings

There is many controversy about exactly why we get cravings. But experts have suggested that the nagging pangs are physiological. Our bodies crave certain nutrients when we want the result that the food might bring. For example, a candy bar provides a sugar rush. Or we might crave comfort foods as a way to increase feeling of comfort. There are also hormones involved in hunger and cravings. Leptin, ghrelin and other hormones in your body can change the way we experience hunger. Fitness and Health experts often tell us that food cravings can occur when our bodies are dehydrated. It’s possible that food cravings are caused by a combination of both physiological and situational factors. It is also possible that different dieters are affected by different causes.

But some of them believe that cravings are simple a function of habit. For example, we might snack on food when we are bored or when we are looking for a way to avoid the work that we have to do.

The Neurobiology of Cravings

The terms “sugar addict” or “chocoholic” are often used, and people may blame cravings on a sweet tooth, bad eating habits, or lack of self-control. These may be true to a degree, but cravings actually involve a complex interplay of factors: brain messages, behaviors that become habits over time, and having easy access to food.

Normally when eating a meal, appetite hormones are released. Examples are glucagon-like peptide and cholecystokinin from the digestive tract, and leptin from fat cells, which cause feelings of fullness and communicate with the brain to stop eating. On the flipside, if the body hasn’t received food for several hours, ghrelin is released from the stomach to signal hunger. Eating hyperpalatable foods too often might interfere with how the brain processes these hormonal signals so that one may feel continued cravings despite having eaten enough food.


  • Studies have shown that foods that stimulate the reward regions of the brain influence our food choices and eating behaviors. When we eat certain foods, the neurons in the reward region become very active, creating highly positive feelings of pleasure so that we want to keep seeking these foods regularly. These foods are sometimes labeled because they are easy to digest and have enjoyable qualities of sweet, saltiness, or richness. Hyperpalatable foods stimulates the release of metabolic, stress, and appetite hormones including insulin, cortisol, dopamine, leptin, and ghrelin, all of which play a role in cravings.
  • Studies have also shown that brain signals can become disrupted when eating a very high sugar or high fat diet, which may trigger the release of hormones that reduce stressful emotions and therefore lead to a habitual desire for these “comforting” foods. Interestingly, human studies have also found associations with strong cravings and artificially sweetened foods and beverages (i.e., diet soda), as their intensely sweet flavor may produce the same rewarding effects as sugar.

Factors that Affect Cravings

  • Food industry advertising
  • Stress
  • Sleep
  • Exercise
  • Hormonal changes
  • Medications


Photo by Fizkes from Pexel

One of the most common questions dietitians receive is “How can I stop cravings?” Whether it’s sugar, salty snacks, carbs, fried foods… cravings are human! We all have ’em!

Cravings can also be hormonally-driven. Not only do your cravings increase during PMS (Premenstrual Syndrome), but an imbalance of your hunger and fullness hormones (ghrelin and leptin) or happiness hormones, like serotonin, can also cause food cravings.

A popular myth about cravings is that they’re due to a nutrient deficiency. For example, craving a burger around your period because you lose iron at that time of the month. Actually, the jury is still out on this one and this is more anecdotal than based in science.

Identifying a Craving

The hardest part about a true craving is identifying it. What is it EXACTLY that you are craving?

Identifying your craving is a key part in navigating how to handle food cravings. If you’re not sure what you’re craving… search for it! The last thing we want to do when trying to satisfy a craving is eat around the craving. Instead we want to pinpoint the craving, eat and enjoy that food… without guilt!  When you eat around your craving, you’re not only more likely to consume more calories and eat more than your body needs, but feel guilty after honoring your craving.

But what if there was a way to stop cravings in the first place?

I’ll be the first to tell you it’s impossible to stop ALL cravings. It’s just not human behavior. Sure, you can learn to ignore your cravings and deprive yourself of your favorite fun foods, but what good is that? Food is meant to be fun and enjoyed! But there are ways you can minimize your cravings and conquer constant, unwanted cravings.

Tips to Stop Cravings…

Tip #1: Eat well-balanced + satisfying meals

Eating a balance of nutrients at every meal, you will be more satisfied, and actually reduce your cravings and mindless munching throughout the afternoon and evening. A balance of nutrients – carbohydrate, protein, and fat is a satisfying combination. When we’re satisfied from the food we eat, we’re less likely to crave any one food group.

ACTION TIP: Try to include carbohydrates,  protein, and  fat at every meal

Tip #2: Stay hydrated

Hydration is so important. Hydration influences so many different aspects of your health and well being… including food cravings. Water helps transport nutrients around your body. When you’re under-hydrated, that lack of fluid can make it difficult for organs, like your liver, to release glycogen (stored glucose) and other components from your energy stores. When your body doesn’t have enough glucose, it can trigger food cravings. Even more, under-hydration can increase your hunger, only further boosting your cravings.

ACTION TIP: Aim to drink enough so that you’re urine is pale yellow. For most healthy individuals this will be about 2 – 3 liters per day.

Photo by Pixbay from Pixel

Tip #3: Get 7-9 hours of sleep per night

A lack of sleep can increase your hunger hormones and increase cravings. What a combination! When you’re tired, your body wants quick energy like a sugar spike. Usually you may recognize this as a craving for easy to digest carbohydrates, like bread, desserts, or candy. You can fight these cravings, but if you’re consistently over-tired, eventually your willpower will lose. The only way to remedy this is to consistently sleep enough.

ACTION TIP: Most individuals require about 7-9 hours of sleep each night. Create a bedtime routine to signal to your body that it’s time to wind down.

Tip #4: Give yourself permission to enjoy your favorite fun foods, whenever you want them

Yes, you can have that burger + fries and still feel good! You can include cookies into your regular diet.

The key is HABITUATING to your favorite foods. When we place foods off-limits, we want them more. Think about it – you want what you can’t have! (It’s kind of like dating in your early 20s!) When you give yourself permission and consistently expose yourself to these foods, the novelty wears off. You become habituated to these previously “forbidden foods.” But you may have a journey to get to a place where your previously “forbidden foods” are off of their pedestal. Support and accountability can help to prevent a dieting mentality from creeping back in. I’m here for you!

ACTION TIP: give yourself unregulated permission to enjoy your favorite foods in order for your cravings to dissipate.

Here are some tips:

  • Stop referring to foods as “good” or “bad” – food cannot inherently have these qualities.
  • When you want a food, give yourself permission to eat it.
  • Don’t restrict the amount of food you eat. At first it may take more cookies to feel satisfied. Over time, this will decrease as your body (mentally and physically) knows it can eat this food at any time.

Tip #5: Manage your stress without food

Stress can also spike your food cravings. It’s hormonal. Your stress hormones make you crave comfort foods that are typically high in carbohydrates and fat.

ACTION TIP: Focus on non-food related ways to manage your stress…

  • Get adequate sleep
  • Try different relaxation techniques
  • Meditate
  • Do deep breathing exercises
  • Laugh more
  • Have positive relationships
Photo by Andres Ayrton from Pexel

Other tips how you can conquer food Cravings

  1. Believe that cravings will pass, cravings are not actual hunger.
  2. Stop labeling foods as bad or forbidden.
  3. The 5 Ds of food cravings:
  • Delay-wait 10 minutes
  • Distract– do something else
  • Distance– don’t keep the temptation on hand in the kitchen
  • Determine– think about how much you actually want it
  • Decide– know how much of it to eat, slow down and enjoy it (taste it, don’t waste it)
  1. Stay active.
  2. Slow your eating rate.
  3. Separate eating from other activities. This will remove the ability of other activities to stimulate eating and allows you to respond to the actual feeling of hunger.
  • Do nothing else while eating
  • Follow an eating schedule; eat at the same time everyday
  • Eat in one place, preferably the dinner table and not your couch or desk
  • Don’t always feel like you have to clean your plate


Here are some strategies for dealing with the cravings (especially the less healthy ones):

  • Eat in Moderation– Many women find it extremely difficult to ignore the craving altogether. Instead, eat what you’re craving, but if it’s high-calorie or high-fat, enjoy it in moderation.
  • Find a Healthy Substitute – Is part of the pregnancy craving the urge to devour eight times the normal serving size? That may be fine if you’re craving healthy fruits and veggies, but if the food you’re craving are highly caloric or otherwise unhealthy, finding an alternative to scratch your itch might be your best bet!
Photo by Ovidiu-Creanga from Pexel
    • Craving a milkshake? While there’s nothing inherently wrong with dairy products, there are less caloric ways to fulfill this craving. These days, Greek frozen yogurt, oat milk ice cream, and a variety of other low-fat and low-sugar options can deliver that creamy goodness without unhealthy weight gain from excessive fat and sugar.
    • Craving chocolate? Substitute milk chocolate for dark chocolate.
    • Craving a salty crunch? While pregnant women do need sufficient sodium, excessive salt intake is associated with heart disease and may even pose some health risk to your baby’s developmentIf a nightly bowl of popcorn bathed in salt has become a habit, try cumin or a low-sodium salt substitute to keep your sodium intake under 2,400 mg a day.
    • Craving something sugary? Whether you’re craving cereal or baked goods, a great alternative is to go for a whole-grain version.


Which tips to stop cravings will you try first?

And there you have it… 5 tips to stop cravings in the first place!

But if you are struggling with food cravings, I encourage you to join my Nutrition Training Program where we discuss how to conquer cravings, eat a well-balanced diet, break free from food rules, and more.

Are cravings caused by nutrient deficiencies?

Although some conditions such as sodium deficiency and pica can cause cravings, there is no conclusive evidence that cravings are caused by nutrient deficiencies. Certain known facts about cravings like the influence of sleep and nutrition habits (and perhaps even gender differences) make it more likely that cravings are caused by external factors and not a lack of specific nutrients.

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Grilled Vegetable Curd Sandwich


Grilled Vegetable Curd Sandwich

  • Author: Banhishikha Roy
  • Prep Time: 10 minutes
  • Cook Time: 5 - 8 minutes
  • Total Time: 15 - 20 minutes
  • Yield: 4 1x
  • Category: Breakfast, Snacks
  • Method: Grilled
  • Cuisine: World Wide
  • Diet: Vegetarian


Grilled Vegetable Curd Sandwich is a delicious sandwich recipe. This is an easy-to-make dish that can be eaten for breakfast, lunch and snacks food, taken to work, school, or picnics to be eaten as part of a packed food. Easily prepared at home, this snack can be served on occasions like kitty parties, buffet, potlucks and house parties. You can also pack this Fusion recipe for your kids’ tiffin and we are sure it will never fail to meet your expectations! Prepare this breakfast recipe and enjoy with your loved ones.


A sandwich is a food typically consisting of vegetables, sliced egg or meat, curd or peneer placed on or between slices of bread, or more generally any dish wherein bread serves as a container or wrapper for another food type. Sandwiches are one of the loved snacks all around the world!



Finely chopped cabbage – 1/4 cup

Grated carrot – 1/4 cup

Peas – 1/4 cup

30 g finely chopped capsicum

Finely chopped spring onions – 30 g

Lettuce – 2 leaves

Greek yogurt or hung curd – 1/2 cup

Black pepper – 1/2 tsp

Red chilli powder – 1/2 tsp

Salt – 1/2 tsp

Herbs – as required

Bread slices  (multigrain or gluten free) – 4


  • First rinse and finely chop the veggies in a food chopper or a food processor or with a knife.
  • Then add Greek yogurt or thick curd or hung curd with the vegetables.
  • Sprinkled black pepper, salt, dried oregano and red chili flakes as per the taste. If you want you can also add other dried herbs like thyme or basil or mixed herbs. You can also add chopped green chilies, instead of red chili flakes.
  • And give a proper mix to it.

Making Curd Sandwich

  • Take the bread slices.
  • Place the vegetable mix in between the two slices.
  • Grill the sandwiches till crisp and golden.
  • Serve curd sandwich hot or warm
  • Sandwiches can be served plain or with any dip or chutneys of your choice.


  1. Do use thick curd, hung yogurt or Greek yogurt to make the filling.
  2. Do note that all the veggies are raw except the steamed peas. If you want you can even blanch the cabbage leaves and then add into the mix.


  • Serving Size: 2
  • Calories: 204
  • Sodium: 309 mg
  • Fat: 6 - 8 g
  • Carbohydrates: 50 - 55 g
  • Fiber: 5 g
  • Protein: 12 - 15 g

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