Simple Ways to Trick Yourself into Eating Less

Everyone knows that eating less and exercising more is the surefire way for weight loss. Unfortunately, humans aren’t great with self-control, especially when it comes to food. After all, two thirds of the population wouldn’t be overweight if losing weight were easy.

In this article, we’ll give you a few tips on how to enjoy your meal while tricking your brain to stop when you are satisfied, not when you’re stuffed.

Drink up

Most people confuse hunger with thirst. If you have just eaten an hour ago, drink a glass of water and wait for a few minutes. Those tummy twinges will disappear if you’re only hungry, but will intensify if you are truly hungry.

Drinking a glass of water before meal is also an effective way to trick yourself into eating less. It fills the stomach, making you feel full faster.

Use smaller plates

A full plate sends the signal that you are eating a full meal. Whereas, a partially full plate makes you think that you are not eating enough, regardless of the quantity of food.

In order to trick your brain into eating less, use smaller plates and fill it up. Studies have shown that people tend to eat less when eating in a small plate or bowl.

Start with soup

When dining outside, we recommend starting your meal with a broth-based soup. It will take the edge off your hunger. Plus, it contains fewer calories as compared to the creamy ones.

Don’t eat from the package

When you’ve got a hankering for potato chips, serve yourself a proper portion instead of eating mindlessly from the bag. Use a bowl, a plate or even a napkin. This way, you know exactly how much you are eating. Otherwise, you’ll lose track and consume double or triple the amount you’re supposed to eat.

Keep snacks out of sight

According to studies, people eat a lot more when food is visible. To avoid extra snacking, keep tempting foods such as chips, sweets and processed foods where it can’t be seen. The harder the food is to get to, the less likely you are to eat it.

 

Best Fruits and Vegetables to Add To Your WaterDrinking water is one of the best things you can do for your body. It helps protect your vital organs, regulate body temperature and keep your skin cleansed and hydrated. Despite the numerous benefits of drinking water, a lot of people opt for soda and other sugary drinks. After all, sipping on plain old water all the time can get boring.

Infused water is a more interesting and flavorful way to get your H20. Check out our list of 5 best fruits and vegetables to add to your water. These supercharged waters will keep you hydrated while relieving some of your biggest concerns.

Lemon

Lemon is one of the most popular fruits to add to your water. Aside from being low in calories, adding lemon to your water can also help you shed a few pounds. Plus, it helps strengthen your immune system.

To take advantage of all these wonderful benefits, just add a few slices of lemon in a pitcher of water and chill for a few hours. Enjoy a refreshing lemonade without the all the extra sugar and calories.

Grapes

Grapes are loaded with health-protecting antioxidants like resveratrol and flavonoids. Before adding them to your water, we suggest freezing them in ice cubes. This way, the taste will be more prominent; thus, allowing you to enjoy a fruity drink without the added calories.

Cucumber

You probably haven’t thought of adding vegetables to your water, but there are some vegetables that can enhance the flavor of your water. Cucumber happens to be one of them.

Cucumbers contain B vitamins and are high in water content. Plus, they’re rich in anti-cancer components like fisetin, lutein and caffeic acid.

Cut the cucumber as thinly as possible, add a few slices in a glass of water and enjoy a refreshing drink in a jiff.

Strawberries

If you love using strawberries in your smoothies, desserts and yogurt, you’ll definitely like them in your water.

Strawberries will keep you feeling refreshed and sweeten your water in no time. Plus, they are super healthy. They can help combat cancer, improve your memory, and prevent hair loss, constipation, diabetes, and heart diseases. Since strawberries are packed with Vitamin C and antioxidants, they can also help slow down the aging process and keep your skin youthful.

Blood Sugar Balance and StressNext time you lash out at someone, feel irrationally fearful, or simply overreact in a somewhat stressful situation, be sure to check in with yourself on what you’ve eaten the last hour or two.

When we don’t eat regular meals and snacks, we go into “fasting” mode, which depletes the brain from receiving glucose. This can cause many symptoms ranging mild to concerning, namely, an increase in panic attacks, moodiness, anger and fear. Stress hormones are released, and until we eat and hydrate again, we may be in an “angry” and more stressed state. Additionally, we tend to overeat, and eat sugary items when our blood sugar does get too low, to compensate for the empty, listless “starved” feeling. This in turn leads to weight gain, digestive unrest, poor sleep, and eventually can lead to diabetes. Hence, we ride the “blood sugar roller coaster”, creating more stress on our brains and bodies.

Food should fuel the body, in small amounts, frequently through the day, about every 2-3 hours. This doesn’t mean eat a huge meal six times daily, but think of the following “power snacks” as something to consider daily to avoid overreacting, and feeling blue or angry. 

* apple with almond butter
* hard-boiled egg
* blueberries
* 1/4 cup raw nuts
* handful of rice crackers with 1/3 cup hummus
* half an avocado
* raw vegetables
* 2-3 slices nitrate-free/organic turkey

Lean protein and healthy fats can stave sugar cravings, and help “ground” carbohydrate effects on the body.  Don’t leave home empty-handed and unprepared. You don’t want people to see you “angry” when you’re really just hungry…

Eating habits is considered as a learned behavior. This means that training your kids to eat healthier foods early in life will help them to stick to a healthy diet through their adult years.

Today, more and more people rely on fast foods and instant meals just because it is faster and easier than cooking meals from scratch. Being busy is not enough reason to sacrifice your child’s nutrition. Teach your kids to eat healthier meals with the use of the following tips.

Ways To Get The Kids To Eat Healthier Foods

Make meal time special

Take time to savor your meals and treat each meal time as a special time to sit down and talk to each member of your family. We understand that a lot of people may find it difficult to go home in time for dinner, but it’s possible.

Be a good role model

Most parents would complain about their kids refusing to eat healthy meals, but the real problem usually lies on the parents, not the kids.

A lot of people are so accustomed in buying prepared foods or eating out that they no longer know what healthy meals are anymore. You can’t stock the pantry with chips, soda and cereals and expect the kids to eat their veggies. You have to be a good role model first and be sure to practice what you preach.

Be flexible

As much as we would like the kids to eat healthier meals, allowing them to enjoy treats like doughnuts or chips once a week won’t do any damage. Moderation is the key. You can allow the kids to eat a cookie everyday but make sure to balance it with healthy foods.

Don’t use foods as bribe, reward or punishment

There is nothing wrong with taking kids out for ice cream after their soccer game, but make sure not to use it as an incentive for playing a good game. On the other hand, don’t punish your child for not eating their food. This may result to a negative relationship between the child and food, not to mention your relationship with your child.

 

If you wish to have a slimmer waist and a flatter tummy, then exercising and cutting down on calories are a must. However, research revealed that there are some foods with waist-shrinking benefits. Sounds interesting, huh?

In this article, we’ll give you a rundown on some of the tummy tamers that you could easily incorporate into your diet. Read on and reap the rewards of a slimmer figure.

Canola oil

Hailed as a heart-healthy cooking oil, researchers have also discovered that it also has an additional benefit.

A group of researchers fed a group of rats a diet which contains either soy bean oil or canola oil. Soy bean oil eaters have gained about 20% more visceral fat compared to those who were fed with canola oil enriched diet.

With its high omega 3 content, experts believe that this has contributed to the reduction of fat storage as it ultimately lowers the insulin level.

Bean

Indulging on vegetarian protein instead of animal protein may be advantageous to your heart. According to a Diabetic Medicine study which was conducted in 2011, a calorie controlled vegetarian diet is far more effective in stimulating weight loss and blasting off belly fats compared to a non-vegetarian diet. Additionally, adhering to a vegetarian diet could burn more visceral and subcutaneous fats.

Low-fat milk

Milk and other dairy products do not only help you build strong bones, it also helps you develop calorie-burning muscles and whittle your waistline.

Studies revealed that people who drink milk and take in a few servings of dairy has gained more lean muscles and lost more belly fat. Researchers believe that whey helps boost amino acid, whichplays a role in the formation of new muscles.

Whole grains

A group of researchers from Pennsylvania State Universityorganized a 3-month weight loss program and divided the participants into 2 groups. One group was instructed to eat whole wheat grains while the other group fed on refined grains.

The effect on whole grain eaters was significant, especially on their abdominal section. Researchers believe that Magnesium has been instrumental in the regulation of fat metabolism.

After being confined to health-food stores for years, gluten-free foods have become the latest food fad. Gluten-free products are starting to line the shelves at grocery stores, but most people are still in the dark when it comes to the health benefits of a gluten-free diet.

 

People with celiac disease can’t tolerate gluten, not even small amounts. Just 50 milligrams of the protein—about the amount in one small crouton—is enough to cause trouble. In people with celiac disease, gluten in the bloodstream triggers an immune response that damages the lining of the small intestine. This can interfere with the absorption of nutrients from food, cause a host of symptoms, and lead to other problems like osteoporosis, infertility, nerve damage, and seizures.

 

But lately it’s become hip to go gluten-free. People have been switching to gluten-free diets to lose weight, boost energy, treat autism, or generally feel healthier.

 

But there are many health benefits. If you choose to start a gluten-free diet, you are actually eliminating a variety of foods from your diet that are unhealthy. Fried foods would be off limits, because of the breading, and desserts high in sugar and fat would be removed from your diet completely. On a gluten-free diet, you would likely eat more fruits and vegetables, just because they are several food sources that are non-starchy, and almost completely gluten-free.

 

By eating only gluten-free foods, you will also be eliminating unhealthy oils from your diet, as well as unhealthy carbohydrates found in bread products like doughnuts and pastries.

 

Many of the gluten-free foods available are healthy for you, and can also help you lose weight with the right combinations and proportions of other foods. Just keep portion size in mind, and be sure to choose gluten-free starches such as brown rice, sweet potatoes, and quinoa. Just make sure you do research and know the facts before you start any new diet.

 

Thinking of going gluten-free? Here is what you need to know.

 

For more info, visit http://www.mayoclinic.com/health/gluten-free-diet/my01140

 

Or for a list of restaurants with gluten-free options in your area, visit:

http://www.urbanspoon.com/t/17/1/Denver/Gluten-Free-Friendly-restaurants

The Top Fat-Burning FoodsBoost your metabolism

It’s true: Certain foods have a very high thermogenic effect, so you literally scorch calories as you chew. Other eats contain nutrients and compounds that stoke your metabolic fire. Feed your metabolism with these.

Whole grains

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

Lean meats

Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).

Low-fat dairy products

Rich in calcium and vitamin D, these help preserve and build muscle mass—essential for maintaining a robust metabolism.

Green tea

Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge.

Lentils

One cup packs 35% of your daily iron needs—good news, since up to 20% of us are iron- deficient. When you lack a nutrient, your metab slows because the body’s not getting what it needs to work efficiently, says Tammy Lakatos Shames, RD, co-author of The Secret to Skinny

Hot peppers

Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers, says Lakatos Shames. “Add as much cayenne or hot sauce as possible to soups, eggs, and meats.”

 

6 Mind Hacks That Keep Stress In Check (Really!)

Stress is our perception of what’s happening outside of us and the power we give it,” saysLauren E. Miller, author and stress expert.

If you can adopt Miller’s definition of the phenomenon as your own, you may find it possible to reframe your perception of stressful situations and, inevitably, experience less stress overall.

The author of “5 Minutes to Stress Relief,” has compassion for hardship (as a cancer survivor she’s been through a lot of it herself), but believes it’s counterproductive to see yourself as a victim. Rather than letting stress overcome you, Miller insists you must transform it.

Yes — stress is, at times, imminent. It’s “recession-proof … It’s one of those things we, as human beings, wage a war against in the jungle of our mind,” the author told The Huffington Post in an interview. The key to dealing with stress, according to Miller, is knowing that you are in charge. “If you make the conscious choice and stay awake at the gate of your thoughts, then you can adjust your perception of any situation,” she says.

Being in charge may not come naturally, but there are some strategies you can use to show stress who’s boss. Below, find six stress management techniques, all of which can be performed in five minutes or less, that can “literally transform the way you do life.”

Be mindful of how you label things.
“Life happens. You have a thought about it. It’s completely objective until you label it,” Miller explains. The way in which you decide to label a certain event — whether joyful, good, painful or ugly — will determine how your body reacts to it. “Your cells are listening,” she says, meaning it’s your brain that tells your body how to respond to an event. Decide to take a moment before you judge and categorize a situation: It’s your choice to label an experience as something beneficial (because you’ll end up learning from it in the long run), or something strictly painful, that’ll only make you hurt.

Erase and replace.
With the tap of a key, you can delete a typo from your screen. The same goes for a stressful thought. Miller suggests using the word “delete” consciously. Practice saying “delete” aloud. “You can actually shift your attachment, you can sever the power you’re giving to your negative thought that’s defining your reality.”

Use your imagination.
If you feel you simply cannot pull yourself out of a negative situation or mood, turn to your imagination. Picture a time where you felt happy and not stressed, or make up an instance in which you would feel this way (even if it never really happened). Although it sounds too elementary to work, Miller assures us that the technique is gold. “Imagination can shift our attitude and perceptions on the spot,” she explains. “Our conscious mind doesn’t know the difference in terms of real and imagination.” So if you can just conjure something calm in the midst of chaos, you’ll begin to experience calm.

Look at your life as a movie.
You’re the director — you get to decide which events become catastrophe, and which don’t make the cut. This is a practice that involves stepping away. “Be the watcher rather than the reactor,” Miller instructs. Look at a stressful moment as if it’s on screen — imagine the scene that initially caused you to feel stressed, and imagine your reaction to it. There’s a lot you can do with this power. You can add props (have the people who are making you feel threatened wear clown costumes, for example). You can make the aggressive characters in your life physically smaller, and decide that your voice is louder than all of the supporting actors of your life’s movie. Looking at a problem from this angle will remind you that you’re in control.

Revisit what’s valuable.
Write down seven things you value most in life. It’ll help put things into perspective, Miller explains. She says to put this list on a “big, fat sticky note, or even make it your screensaver.” This list will remind you time and again that people are more valuable than things. This is your “big picture” doctrine.

Stop by a graveyard.
Admittedly, this sounds more than a bit morbid, but visiting a graveyard — whether literally or figuratively — can help you reframe a stressful situation. Ask yourself, “Would I want to be worrying about this from my deathbed?” and consider the choice you would have wished you made at the end of your life. Taking an “aerial view from your death bed,” as Miller puts it, might help you dig up some wisdom. Miller says when you’re overwhelmed with life, you can experience tunnel vision — “you’re giving too much power to something that’s non-essential.”

Source: http://www.huffingtonpost.com/2013/07/16/stress-relief-tips-get-out-of-your-head_n_3562190.html?utm_hp_ref=healthy-living

How To Add Kale To Your DietKale contains a variety of nutrients that help to support your eyesight and your heart health. Just one cup of kale chips has 134 percent of your recommended dose of Vitamin C and is loaded with other vitamins and nutrients. It is also a natural detoxifier, so it is an excellent vegetable to incorporate into your diet (especially if you haven’t been so great to your body lately. Kale can be eaten raw, boiled, braised, or baked. There are so many options to keep it in your diet.

One of the easiest ways to do this is to keep kale chips on hand. If you are trying to incorporate more kale into your diet, try whipping up some kale chips. This is a great alternative to other high calorie snacks like potato chips, pretzels, or crackers. To make kale chips, simply chop up the kale into small pieces. Then toss in a small amount of olive oil. Bake the chips in the oven until crispy.
If you are looking for more than a snack, try out a lemon Parmesan kale salad. It is so easy to prepare!

You will need:
o 3 cups chopped fresh kale
o 1 Tbsp. olive oil
o 1 Tbsp. lemon juice
o 1/2 tsp. dried thyme
o pinch of salt and black pepper (freshly ground is preferable)
o 1/4 cup freshly-grated Parmesan
o 1/4 cup toasted bread crumbs (optional)

Put the olive oil, lemon juice, thyme, salt and pepper together in a large bowl. Then add the kale, parmesan, and bread crumbs. Toss until the kale is evenly distributed. Serve immediately! You can also consider adding in blackberries, apples, or pecans! This salad is light and fresh, and perfect for the summer months! It is also popular to add kale to pastas, soups, and frittatas.