Controlling chocolate cravings

Whether you’re celebrating a religious festival, eating out, or even staying in watching television, for many chocoholics it's incredibly hard to avoid temptation. You can find ways to distract yourself from chocolate in a journal Written by Alice Smellie

But too many chocolate treats and you could risk serious sugar overload
How much do we consume? Sugar makes up more than 30 per cent of the average British diet. That's three times the maximum recommended intake set by the World Health Organisation.
The Food Standards Agency advises that men eat no more than 65g of added sugar a day and women no more than 50g.

With the average bar of milk chocolate containing around 30g of sugar, that doesn’t leave you much of a chocolate allowance. ‘Sugar in excess starts to act more like a drug than a nutrient, stimulating the same biochemical pathways as heroin, and producing endorphins. 'If you need a substance in order to feel good and have withdrawal symptoms when you don't have it, you may be addicted.’

In childhood, chocolate is often used as a reward or treat, and we often continue to associate it with comfort and security.

Snack attack

Many of us use low blood sugar as an excuse for a mid-afternoon chocolate snack. ‘There are plenty of alternative foods that will boost your blood sugar and energy levels,’ says Ursula Arens, spokesperson for the British Dietetic Association. ‘A peanut butter sandwich or a banana is much better, as it increases blood sugar gradually, rather than the quick fix hit of chocolate. Learn to anticipate your weak moments and have healthy alternatives, such as nuts or fruit.’ You could even try getting your chocolate fix with a low calorie hot drink.

Take up exerciseIt may not be as immediately satisfying as munching on a bar of chocolate, but exercise creates serotonin, a neurotransmitter which promotes feelings of happiness. It also releases endorphins in the same way that a bar of chocolate will, only exercise is far better for you in the long run. After a good workout, you won't have as much need for sugar, and the same goes for sex. Supplements.

Muscle recovery

A study from James Madison University presented at the American College of Sports Medicine annual meeting show that post-exercise consumption of low fat chocolate milk provide equal or possibly superior muscle recovery compared to a high-carbohydrate recovery beverage with the same amount of calories. Athletes consuming Chocolate milk had significantly lower levels of creatine kinase - an indicator of muscle damage compared to drinkers of carbohydrate beverage. Sweating cause loss of fluid and also important minerals including calcium, potassium and magnesium. The 2-hour window after exercise is an important but often neglected opportunity to recover.

Serotonin is made from the amino acid tryptophan, so you could try taking the natural amino acid 5-hydroxy tryptophan supplement to help remove the craving for sweet foods. Chromium helps regulate blood sugar levels by making you more sensitive to insulin, so the body craves fewer sweet foods. However, too much chromium can be toxic, and the doses recommended by the manufacturers are very small and unlikely to have much of an affect.

Blood glucose levelsA low glycaemic load (GL) diet will help keep your blood sugar level balanced. The glycaemic index (GI) ranks carbohydrates according to their effect on blood glucose levels.

Low GL carbohydrates produce only small fluctuations in blood glucose levels.
Eating quality lean proteins and the right fats with low GL carbohydrates, such as wholemeal bread, will make you feel full and you won't be as likely to crave a sugar rush. Why chocolate is 'good for you'

1. Heart disease: Cocoa is the highest natural source of magnesium, which may help those at risk of type 2 diabetes, hypertension and cardiovascular disease. The magnesium may also help sufferers of premenstrual tension.
2. Energy: Dark chocolate has a low GI - similar to that of oats - so it won't send your blood sugar skyrocketing.
3. Circulation: The antioxidants in dark chocolate have been shown to boost circulation.
4. Blood pressure: Research has shown that eating a 100g bar of chocolate every day may reduce high blood pressure.
5. Libido: Dark chocolate contains phenylalanine, which has been shown to increase the desire for sex.Alternative therapies

‘It only takes me around 35 minutes to associate chocolate with something the patient dislikes and has a physical aversion to - maybe cabbage, or prawns,’ says hypnosis expert Elliot Ward.
‘I create an aversion to chocolate that’s so strong that when offered it, you may feel physically sick.'

Acupuncture is another solution. 'When spleen energy becomes tired through overwork, worrying or overdoing then the digestive system is weakened and people may crave chocolate,’ says Marian Rose of the British Acupuncture Council. ‘A traditional acupuncturist works to correct this imbalance resulting in improved energy and even craving healthy food such as vegetables.’ Choose your chocolate with care. Dark chocolate has lower sugar content and contains more antioxidants. If you choose chocolate with nuts in it will contain more protein, leaving you feeling more satisfied. Limit yourself to a few squares of dark rather than a whole bar of creamy milk and you’ll cut calories too.

But remember, dark chocolate may contain some good stuff, but it also contains lots of fat and calories. If you have to have some every day, then try cutting back on other treats to avoid weight gain.

http://www.netdoctor.co.uk/healthyliving/controlling-chocolate-cravings.htm