I am a cupcake junkie. I love the cute, round sponginess of the little cakes and the sugar infested icing that adorns the top with glorious sparkles and sprinkles. There is something attractively otherworldly about a magnificent cupcake.

According to a recent article published in the Daily Mail, the effects of sugar 0n the brain show I may as well have just admitted that I have a cocaine habit.

Scientists say that products sweetened with sugar or high-fructose corn syrup food can be as addictive as cocaine or nicotine. Oh dear!

Basically, years of research into the effects of sugar on the brain is adding up and 28 studies over the last year alone found that when obese people and compulsive eaters were shown pictures of their favourite foods, a decision-making area of the brain called the orbital frontal cortex experiences a surge of dopamine.

The same area is activated when cocaine addicts are shown a bag of white power. I must admit; I do find that little revelation just a little disturbing.

But truth be told; we all know that sugar is bad for us.

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When you’re deep in the middle of a cold snap and battling to keep going on the treadmill of icy mornings and dark nights, nothing beats the winter blues like Winter warming food.

But these days, few of us have the time or the energy to stand cooking up old British favourites 5 nights a week, yet we still need the comfort that a hearty meal can bring.

So here are my tips for getting that home-cooked Winter warming food without the extra effort:

1. Go to your local carvery: ready prepared food and reduced midweek prices mean you can get a mountain of home-cooked meat and veg in an instant for a Winter warming food on your way home from work that costs little more than you would pay for the raw ingredients.

2. Invest in a slow-cooker: just load it up with ingredients in the morning, and come home to delicious smells and a hearty meal in the evening.

3. Eat curry: the hottest you can stand! You’ll soon find yourself sweating, and you can buy a whole take-away meal in a bag from the supermarket for less than £10! That’s Winter warming food!

4. Keep plenty of soups and part-baked bread in the cupboard for an instant hearty fix any time of the day or night.

5. Take the opportunity to go home for some home-cooked courtesy of Mum!

6. Take any opportunity to eat in a friendly, warm pub!

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Cravings.

Sigh…

Need I say more? Just how to stop cravings?!

Not in explanation but perhaps with a solution in mind. Yes ladies (and gentlemen) A Solution… at least, according to doctor of psychology and author Doreen Virtue, PhD.

In a book entitled Constant Craving, the good Doctor explains how each food craving (sugar cravings, salty food cravings) corresponds to a particular personality style and emotional concern – such as a desire for love, fun or financial security – and gives us the tools to spot emotional eating, lose weight and maintain that weight loss through the natural process of appetite reduction.

The author suggests that the way to stop cravings is to get really honest about why we crave certain foods, and then fix the problem from the inside out. So, it’s not all about good old-fashioned self-control, it’s about managing and dealing with emotions.

This is not a revolutionary concept and is certainly no quick-fix solution but Dr. Doreen provides practical steps explaining how to stop cravings:

* A comprehensive chart explaining the traits of emotional hunger.

* A chart explaining the steps to reduce emotional overeating.

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If – like many of us – you had plans for a summer shape-up that never arrived (much like the summer itself!), you might have made up for it by promising yourself that you will get in shape for Christmas.

Well, it’s now or never! Here are some pre Christmas diet tips that I will be following this year to keep me on track:

* Develop a healthy mindset – don’t have an extra helping of dessert unless you’ve done something earlier in the day to balance it out. Then while you are working out, remind yourself that as a reward, you get to eat those mince pies later without feeling guilty about it!

* For a quick fix with a little extra effort, go for a workout that combines high-intensity cardio with resistance training such as a power yoga programme, or Insanity^®, available through beachbody.co.uk.

* Commit to eating healthily between now and the first day of your Christmas break – a short-term commitment is much easier to stick to, and you will be able to look forward to a little Christmas indulgence without having to feel guilty about it.

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The only compensating factor about the freezing cold and long dark days that accompany winter is the opportunity to eat copious amounts of comfort food.

Comfort food is great for the attitude but not so great for figure. The answer is to find recipes that don’t skimp on the comfort part but do skimp on the excess fat content part. It’s a tough ask.

Ethical vegetarian health food brand Essential recently commissioned five new recipes to mark its annual Healthy Eating Fortnight (October 17-30, 2011). The five dishes were created by highly regarded nutritionist Christine Bailey who has used a number of nutritious, natural ingredients that are widely available at health food stores.

Read these healthy comfort food recipes and tell me they do not smack of comfort – I dare you!

Chocolate Peanut Muesli Slice – A nutritious, healthy flapjack recipe that is sweetened with dates and contains lots of nuts and seeds and Essential Peanut Butter. Contains Superfoods Muesli and Chocberry Porridge for lots of slow-release energy. Perfect for a snack, treat or post-exercise boost.

Pesto Butterbean Burgers – Creamy burgers with morish Mediterranean flavour using Essential Pesto combined with creamy butterbeans. Easy to make, these burgers can be prepared in advance and cooked when needed.

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