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Nutritionist and dietician
If so, we're sorry to disappoint you. Statistically speaking, almost every second person suffers from a sugar addiction, which means that you could also be affected.
Do you know that?
"Just one more piece, then I'll stop. Oh no, just one more!" - and in no time at all, the entire 100-gram bar of your favorite chocolate is eaten. Do you know this? You plan to eat just one piece, one bar or a handful and before you know it, you have once again consumed far too much sugar. How can this happen? Why do we lose control? And how can we get our eating habits back under control? In the following, we will explain sugar addiction and its effects on our health and show you what different types of sugar do to our bodies. We will also show you what happens when we manage to fight sugar addiction.
The cause of a sugar addiction can be of different natures. On the one hand, we need to be aware that we are confronted with sweet things every day. This is obvious in advertising, in the presentation of sweet products and when we realize that sugar serves as a flavour enhancer.On the other hand, it is known that some people are born with a susceptibility to addiction. Various studies have shown that children of alcoholic parents are more likely to fall victim to addiction than children from families in which addiction is not an issue. In this context, it should also be noted that drug and alcohol addicts usually also have a weakness for sweets.Sugar addiction can simply have psychological causes. In stressful situations, chocolate and the like often serve as a calming and "reward". People who were comforted or pampered with sweet foods as children often indulge in sugary treats as adults too.What's more, sugar is hidden in many foods. We often don't even realize that we are consuming the "sweet drug" and therefore find it difficult to break out of the vicious circle.
To find out whether you are already addicted to sugar, ask yourself the following questions:
<1 Antworten mit JA: Wenn Sie eine oder weniger als eine Frage mit „Ja“ beantworten konnten, dann leiden Sie wahrscheinlich nicht an einer Zuckersucht
2-4 answers with YES: Were you able to answer two to four questions positively? Then you do not have to describe yourself as a sugar addict, but you are well on the way to sugar addiction or are prone to addictive behavior and should make sure to include more healthy foods in your diet and consume less sugar.
>5 answers with YES: If you have answered more than five questions with "Yes", then you can assume that you are addicted to sugar and should change your diet - for the sake of your health.
A Princeton University study led by scientist Bart Hoebel investigated whether sugar addiction even exists and what effects it has on rats. It was shown that the animals, which were accustomed to a regular intake of sugar water, reacted with withdrawal symptoms after the supply of sugar was stopped. They showed the usual signs of withdrawal such as chattering teeth and trembling.But humans can also experience symptoms of sugar addiction.
The following behaviors and aspects may indicate an addiction or dependency:
A sugar addiction has many direct effects on our overall health. Whether secondary diseases of obesity such as diabetes, heart disease, fatty liver or digestive disorders. The list is long. Sugar even promotes the growth of cancer cells, as many studies have confirmed. Diabetes: uncontrolled consumption leads to insulin resistance in the long term. The pancreas becomes tired and the blood sugar no longer reaches the body's cells. It remains in the blood.
If you want to avoid sugar, there are already many alternatives. So you don't have to resort to artificial sugar substitutes.
Here is a short list of natural alternatives to conventional household sugar. Bear in mind that these alternatives also naturally contain sugar. Some of them are actually suitable substitutes, others less so. However, always make sure that you only use natural sweeteners in moderation. Because as I said: sugar is sugar! Some sweeteners contain other valuable ingredients such as vitamins, minerals etc., but can never compensate for a high sugar intake.
List of suitable sweeteners:
Not really suitable:
There are artificial sweeteners that you should avoid, as many of them have been linked to disease and cancer in particular. The issue is still controversial, but for the sake of your health you should not take any risks.
You can't eat what you don't have at home. This is the first and very simple rule that can help to get sugar consumption under control. A particular challenge here is that the whole family must either join in or at least offer their support. So if your spouse or children, parents or siblings don't want to give up sugar, then come up with a separate food system that fits into your household. Or take the opportunity to convince your family that sugar is bad for them too and that they can fight their sugar addiction.
Food tracking - that's a new word for a now old trick: if you observe your eating habits and write down what you have eaten, you can analyze it and decide better what needs to be changed. Snacks in between meals, which often end up in the mouth unknowingly, are particularly noticeable and only become apparent through the food diary. It is easier to give up sugar and change your diet if you realize how much of it you are actually consuming.
There are many more or less good sugar alternatives on the market today. Of course, it is best to avoid them altogether. Artificial sweeteners are considered carcinogenic and promote cravings, so you should avoid them. If giving up chocolate is not your thing, you can opt for sugar-free chocolate. There are now sugar-free protein chocolates, for example, or you can make your own from coconut oil, cocoa powder, bananas and cinnamon.
If your thoughts are all about sweets and you are addicted to chocolate, there is usually only one thing that helps: distraction. Sport and exercise are particularly good at curbing cravings. It takes about 15 minutes for the mind to be successfully distracted and the desire for chocolate, ice cream and the like to be forgotten.
Good planning is half the battle: For a healthy diet, time must be planned accordingly. If you think about it at the weekend and write down your meal plan for the week, you are more likely to stick to it and avoid sugar. The weekly plan also includes a shopping list that is adapted to the new eating habits. By the way: never go shopping when you're hungry and stick to your list meticulously!
A quick butter croissant at the bakery, a hearty meal with dessert in the canteen or the temptation at the cake counter: these temptations are much more dangerous if you are hungry and leave the house without food. Prepare your meals every evening, pack them in your work bag and only eat what you have prepared.
"No added sugar" or "sugar-free" are labels that make us believe that there is no sugar in the food. Be critical! However, the "no added sugar" category also includes products that do not contain any added monosaccharides or disaccharides, but naturally contain sugar. Stewed apples are one of many examples. "Sugar-free" also does not mean "free from sugar". According to the law, products that contain less than 5 percent sugar may carry this label.
Those who are really full have fewer cravings for sweets. Proteins fill you up and are particularly abundant in foods that do not contain sugar. Include dairy products, plant-based proteins and lots of vegetables in your weekly plan. Always eat your fill and also eat healthy fats.
Cinnamon, vanilla, ginger and turmeric are special spices that either give the illusion of a pleasant sweetness or curb cravings. Baking or raw cocoa is also a healthy, sugar-free substitute to satisfy chocolate cravings. Plan these supplements into your meal plan. You will notice that your sense of taste has become more sensitive after some (sugar-free) time and that you now perceive foods that you did not previously perceive as sweet differently.
Depending on how much sugar you have regularly consumed, the sugar-free period is a huge change for your body. This will affect your digestion as well as your skin and hair. So drink plenty of water, preferably still water. If you find this too boring, you can also drink tea or add lemon slices and mint to your water. A glass of water can also help with cravings.
Breakfast, lunch, dinner and two small snacks in between: this is the perfect daily plan for your diet to avoid cravings for sweets or sugar. If too much time elapses between meals, you are more likely to weaken and grab the next best (usually sugary) snack.
It's like the bastard who knows how to stop you from exercising: if you don't have someone to help you, you often don't manage to achieve your goals. Only very few people are true lone fighters and manage to motivate themselves and change their diet. So find a good friend, your partner or your parents to help you overcome the challenge together and encourage each other again and again.
The minty taste of the toothpaste suppresses the need for sugary foods because it does not go well with sweets.
A piece of cake is forced on you at the company party? A friend wants to invite you to the ice cream parlor? Friends, colleagues or even family members often have no understanding for sugar withdrawal and may try to persuade you to eat sugar less argumentatively and more forcefully. A friendly "No thanks, I've already eaten" is usually easier, meets with more understanding and requires less justification.
Your great-grandmother is turning 90, your best friend is getting married or your sister is hosting a pissing party: Sometimes there are occasions when you can't avoid a sin and the odd piece of cake or dessert is eaten. Then enjoy it and, above all, don't blame yourself! The next day you can carry on - don't be discouraged!
➤ Break the cycle today!
Most people know exactly what they should eat and what would be healthy. We should eat more vegetables. We should eat more fruit. We should eat ecologically sound food. Yet, when trying to change your diet or when dieting, sugar cravings and unhealthy food cravings are the most common reasons why people stop dieting. These steps will help you reduce your cravings for sugar and certain foods.
Proteins balance the blood sugar level and thus reduce the strong craving for sugar. This is the biggest effect of all.
Your body burns either sugar or fat for energy. If you reduce your sugar intake, make sure you eat more fat instead. However, these must be healthy fats, such as those found in Mediterranean cuisine. Your body will turn into a fat burner, which will also help you lose weight. More importantly, you will overcome your sugar addiction. Incidentally, the best fat is found in coconuts or coconut oil.
Fiber makes you feel fuller for longer. They also lead to detoxification and reduce symptoms of Candida in your body. Candida fungi are mainly responsible for your addiction to sugar. Your goal should be to consume between 35 to 40 grams of fiber daily. Start by eating more fiber-rich foods, for example vegetables, nuts and seeds, such as chia seeds and flax seeds.
It is also very important that you eat a high-fiber diet, as fiber is more than just a regulator.
Foods such as probiotic yoghurt and kefir are actually acidic foods and contain lots of good bacteria. These fight and reduce Candida in your body. This reduces your sugar cravings.
So again, include probiotic foods like kefir and yogurt, fermented foods like sauerkraut and kimchi, and also acidic foods like apple cider vinegar in your diet. Use apple cider vinegar in your salad or throughout the day along with lemon juice in your water to reduce your sugar cravings.
If you want to beat your sugar addiction, you have already taken a big step for your health (after all, the will is there!). Now it is important not to be put off by sugar withdrawal and to gradually change your diet. If you keep the benefits in mind, you have a good chance of beating sugar addiction.
How we benefit from it:
Sources (in English):
Colantuoni, C., Rada, P., McCarthy, J., Patten, C., Avena, N. M., Chadeayne, A. et al. (2002, June). Evidence that intermittent, excessive sugar intake causes endogenous opioid dependence, Obesity Research, 10(6):478-88, doi: 10.1038/oby.2002.66
DiNicolantonio, J. J., O'Keefe, J. H. & Wilson, W. L. (2017, August). Sugar addiction: is it real? A narrative review., British Journal of Sports Medicine, pii:: bjsports-2017-097971, doi: 10.1136/bjsports-2017-097971
Fortuna, J.L. (2010, June). Sweet preference, sugar addiction and the familial history of alcohol dependence: shared neural pathways and genes. Journal of Psychoactive Drugs, 42(2):147-51, doi: 10.1080/02791072.2010.10400687
Tryon, M. S., Stanhope, K. L., Epel, E. S., Mason, A. E., Brown, R. & Medici, V. (2015, June). Excessive Sugar Consumption May Be a Difficult Habit to Break: A View From the Brain and Body. The Journal of Clinical Endorcrinology and Metabolism, 100(6):2239-47, doi: 10.1210/jc.2014-4353