Causes and Cures for Sugar Cravings

Posted on March 13, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

How often do you find yourself craving something sweet? For some, it’s right after meals, as sort of a sweet finish to your savory meal. For others, they happen throughout the day, whether it be a sweet, creamy coffee in the morning, or a sugary snack in the afternoon. Regardless of when these cravings hit, there are actually a few reasons why we experience them, as well as some ways that we can reduce them!

Often, we attribute our sugar cravings to it just sounding good, or having weak willpower when it comes to sweets. While these are still valid reasons, registered dieticians Ali Bandier and Sarah Olszewski note that sugar cravings can occur for other reasons as well.

One of these reasons is that sugar cravings come when your body needs an energy boost. This could be from either lack of sleep the night prior, or from a lack of proper nutrition throughout the day. Another reason for sugar cravings is a nutritional deficiency in chromium, magnesium, zinc, B vitamins, protein, or healthy fats.

So how can we curb some of these cravings, or keep them from happening in the first place? Bandier suggests that you make sure to eat nutrient dense, balanced meals throughout the day. This will make sure that you’re getting in all of those nutrients that your body needs, as well as keeping it full and fueled to get you through the day. Olszewski says another way to curb sugar cravings is to reduce the amount of sugar you consume in general. She says that the more sugar you consume, the more you’re going to crave it. She also suggests that you prioritize staying hydrated, as a lot of cravings or feelings of hunger are really just your body being thirsty.

With that said, there is nothing wrong with enjoying a sweet treat every now and then. But, if you find yourself wanting these treats too often, it’s important to figure out the root cause and do what you can to address it.

For more health-related articles, check out the Fill Your Plate blog!

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Brown Rice Versus White Rice

Posted on March 11, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

One staple food that you will always find both stored in our pantry and cooked in the fridge is rice. Ever since my mom and I became gluten intolerant we’ve relied on rice as our versatile carbohydrate source. From using it in place of tortillas when we have Mexican food, to using it in place of pasta when we have Italian food, we’ve found ways to use it in almost every kind of meal! But whether you eat rice because you need a gluten-free grain, or you use it just because rice is an incredibly nutritious grain!

On the topic of rice, you’ve probably heard it said that brown rice is much healthier than white rice, but that isn’t necessarily the case.  Here, we’ll break down the main nutritional differences between the two kinds of rice and their nutritional details.

According to registered dietician Stefani Sassos, brown rice is a whole grain, which means that all three parts of the grain (the bran, the germ, and the endosperm) are still intact. White rice, on the other hand, is a refined grain, meaning it has undergone processing that removes the bran and the germ, leaving only the endosperm. Registered dietician Alisha Virani, since the bran is what contains the fiber in rice, and the germ is where all of the minerals, vitamins, and protein are contained, white rice loses all of this after it undergoes processing.

So, after considering what makes the two types of rice different, let’s look at the benefits of each kind of rice.

Brown Rice:

  • Complex carbohydrate (A whole grain, has all three parts of a grain still intact)
  • Provides a lot of fiber
  • Full of the naturally occurring vitamins and minerals
  • Has a lower glycemic index

White Rice:

  • Easily digestible (Due to lack of fiber content)
  • Quickly absorbed carbohydrate
  • Inexpensive and longer shelf life
  • If enriched, still offers vitamins and minerals

 

With that being said, both kinds of rice still have some significant benefits and are both very healthy, which is why it’s a staple all around the world! So, consider using more rice in your meals! Fill Your Plate has lots of delicious and healthy recipes that feature rice! Check them out here!

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Beans, Beans, the Magical Fruit…

Posted on March 8, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

“Beans, beans, the magical fruit. The more you eat the more you…” Yeah, you know the rest! Beans are great in so many different dishes and cuisines. Us Arizonans are especially fond of our refried pinto beans to go with all of the delicious Mexican food we’re known for! In addition to being yummy and versatile, beans on their own are quite a healthy food. Not to mention, we produce some beans right here in Arizona! White beans, kidney beans, pinto beans and black beans,

According to registered dietician Danielle Crumble Smith, beans are a “nutrition powerhouse.” And, after you consider just how much nutrition is actually in each little bean, it’s hard not to agree with her. While each different kind of bean has its own unique nutritional profile, she notes that all beans are full of fiber, resistant starch, protein, iron, and polyphenols. While all beans are incredibly healthy and nutrient-dense, certain kinds of beans offer more of certain nutrients and health benefits. A few examples include:

 

  • Navy beans are high in manganese.
  • Adzuki beans have been shown to have a positive effect on many diseases.
  • Soybeans are a complete protein, meaning they have all 9 essential amino acids.
  • Lentils are the perfect low-carb food that is also high in protein and fiber.

 

Pinto beans also deserve a special shoutout, as not only are they full of nutrition too, but they are also grown here in Arizona, and play a big role lots of our Mexican dishes! Nutritionally, pinto beans are just like any other bean in that they are complex carbohydrates and have lots of protein and fiber. But pinto beans specifically, however, provide you with 74% of the recommended daily intake of folate, 36% of the recommended daily intake of phosphorous, and 33% of the recommended daily intake of manganese.

So, cook up some beans with your next meal! And if you’re making some refried beans, make sure to get some of Arizona’s own locally grown pinto beans!

For more health-related articles, or for some delicious recipes that feature beans, check out the Fill Your Plate blog!

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Protein Bars Are Full of Nutrition

Posted on March 6, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Whenever I have days that are busy and hectic, finding time to go get lunch can be a little bit hard sometimes. Enter protein bars, which are basically a granola bar, but with an extra nutritional punch. If you pick the right ones, these little bars can be a whole meal on their own. Not to mention, they are super convenient, as they are prepackaged, small, and typically don’t need to be refrigerated. Below are a few of the pros of protein bars and some of the important things to look for when choosing a protein bar.

According to registered dietician Jillian Kubala, protein bars offer quite a few benefits. One of them is that they promote weight loss, as protein is a macronutrient that promotes fullness, helping you to eat less overall. Another benefit is that they improve your nutrient intake because, besides protein, these bars are also full of other nutrients and vitamins. Also, they are incredibly convenient and easy to use as a grab-and-go meal.

When you walk into a grocery store, there are so many different brands and kinds of protein bars to choose from, and of course, each one claims that it’s the best. But it truly comes down to your specific dietary needs and what you’re trying to achieve nutritionally. So, here are a few important things that Kubala says to consider when you’re trying to pick between them.

  • Protein content – Most contain at least 10 grams of protein, and some contain more than 30 grams.
  • Other nutrient content – Some protein bars also have other ingredients such as nuts, dried fruit, oats, or other grains. This adds extra nutrients such as fiber, fat, and vitamins. Depending on which ingredients are used will make the amount of these nutrients vary also.
  • Sugar content – The sugar content in protein bars varies significantly. Some have added sugar, some have artificial sweeteners, some are sweetened with dried fruit, and others have none at all. Always check the sugar content, especially if you’re trying to stay away from too much sugar.

Keeping a box or two of protein bars in your pantry isn’t a bad idea. They are super convenient, packed with nutrition, and perfect for busy schedules. Just make sure that they aren’t full of added sugar and that they have the right amount of protein and nutrients that you need and you’ve got a perfect little meal or snack!

For more articles about healthy snacking, check out the Fill Your Plate blog!

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Tips For Tackling Spring Cleaning

Posted on March 4, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

The winter months are slowly but surely coming to an end, which means that it’ll soon be time for spring cleaning! A little bit of extra sunshine and the touch of warmth in the air is perfect for motivating you to take on some of those deep cleaning tasks that might have been overlooked or ignored during the winter. While you might want to just put your head down and tackle the mess, being mindful and methodical about your approach to cleaning can make the whole process smoother. Read on for some practical tips for effective deep cleaning!

Split up chores: When it comes to deep cleaning your house, it might feel tempting to try to get the whole thing clean in only a few days. But that isn’t always the most effective approach, as you might not be as detailed in your cleaning to help speed up the process, or you might feel burnt out early on. So instead, try splitting up your chores over a week or so, and purposefully tackle certain rooms or areas and clean them thoroughly. Remember, it’s not a race!

One room at a time: If you’re anything like me, you might find yourself jumping around from room to room doing a little cleaning here, and a little cleaning there. And at the end of it all, you’re left with a couple different half-cleaned rooms. So, an easy way to avoid that is to make yourself focus on one room at a time. Don’t stop cleaning a certain area until it is completely clean to your liking!

Start with the most rewarding tasks: While it is said that it is better to save the best for last, that isn’t necessarily true for cleaning. By starting with the most fun task (if it is even possible for a cleaning task to be fun) or the most rewarding task, you’re setting yourself up for a more productive time cleaning, as you’ll be more motivated to continue.

Have supplies and keep them organized: There is nothing worse than going to clean something and discovering that you’re all out of your favorite cleaner or that you don’t have any more scrubbers. So, make sure that you’re well stocked up on all your go-to cleaning products and have them in a neat, accessible place to make your spring-cleaning efforts more enjoyable and productive.

Take care of yourself: Finally, take care of yourself and keep yourself in a good mood when tackling all that cleaning. Wear comfy clothes, make yourself a good cup of coffee, turn on some music. The moment you cease to be in a good mood your productivity is going to plummet, and things might not get as clean as they could be.  So, just take a little bit of time to make sure that you’ll be in your prime!

Spring cleaning doesn’t have to be a super daunting task! Try out some of these tips to keep yourself motivated and to make your cleaning efforts as effective as possible!

For more articles like this, check out the Fill Your Plate blog!

 

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