Hand trick, plate trick and more: Ways to avoid overeating

Eating your favorite food in large portions and then regretting later is a situation you have all been through. Though portion control becomes very essential for mindful eating, you seldom make the right choice while filling your plate. Here are some tricks you can follow the next time you eat, in order to avoid overeating:

Plate trick
This trick will involve your plates, spoons and forks. Before getting to the trick, think of red color. What was the first thing that came to your mind? Stop, red light, danger, something like this for sure? It basically means when you see red color, your brain automatically signals yourself to ‘stop’. Now eating from red plate will do the same thing. You need not replace all the plates in your kitchen. Just using red cutlery when you eat junk or unhealthy food, in order to keep your proportion size small.

Water trick

An old trick which still holds its relevance is the water trick. All you need to do for this one is gulp down a glass of water before having your meal. The water will partially fill your stomach and will help you eat less than usual. It will not only keep you full for long but will also help you eat in control.

Tight pants trick

Believe it or not your clothes play a big role in determining whether you’ll eat more or less. If you wear tight clothing you will automatically eat less, while loose clothes will eat you more than usual. If you want to eat less, make sure you wear a tight denim or pants, which will prevent you from overeating.

Hand trick

A rather fun thing to do, just cup your hand together in order to start this trick. Now place your food in your cupped hands. Your protein rich foods, such as eggs, lentils and beans should roughly be equal to the size of your palm. Your carbs, such as grains, breads and potatoes should be enough to fill your cupped hands. The vegetables you eat should be equal to your fist, while your butter intake should imitate your thumb.

This super fun way of controlled eating will help you eat just the right proportion size, according to your body requirements.

Veggie trick
If you complete your whole meal and still fill hungry, then it is the best option to opt for veggies. Avoid chapattis or breads and take a serving of the vegetable instead. This will help you in avoiding carbs and fill you up with minerals and nutrients. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Weight loss: 4 myths about metabolism you should stop believing!

Improve your metabolism easy!

In fact, your metabolism is so crucial in maintaining vital health, you need to take constant checks to keep it in the right shape. You have heard about foods that can "instantly" rev up the metabolic rate or the exercises which can ruin the efforts. However, with so many options available to us, it can be hard to separate the myth from the fact and ruin or sabotage your progress. Weight watchers, we list out the biggest metabolism mistakes that can put a damper on your efforts:

Cardio is the best bet for metabolism

Cardio helps burn calories fast, but it might not be the best bet for boosting your metabolic rate. If boosting your metabolism is what you are working towards, you need to look at exercises and workout regimes that help your body burn fat even while at rest, like muscle building, resistance training.
The same way, pushing your body to the extremes, working out for extensive hours won't necessarily rev up metabolism. In fact, doing so can prove to be costly and push your body into a stressed and inflammatory state which can mess with your BMR (Body Metabolic Rate).

You need to eat less for better health
For optimum weight loss, you need to maintain a calorie deficit, or in simpler terms, eat less and then boost your metabolism. This fact does not hold true for a reason. A change in the diet and eating pattern may bring about a change in body weight and fat regulation, but it won't necessarily accelerate your metabolism. A sudden drop or spike in your calorie intake can slow down your metabolism, which is not good news at all. For the best results, you need to fuel up your body with the right form of nutrition, at the right times.

Men and women have the same metabolism
Men and women have anatomical differences and there is also a sizeable difference in the way the hormones work. That being said, it is also widely believed that men and women lose weight differently and the reason behind this is their varied metabolic rate. This is not completely true. While men and women do tend to lose weight a little differently, metabolism is not the culprit behind. The weight loss is largely due to the muscular composition and skeletal density as we age, which, in turn, can take a toll on the metabolic rate. Metabolism, in itself, is not the culprit. 

Green tea works best for metabolism
Of all the benefits of advocating regular intake of green tea, the one boosting metabolism tops the list. However, all of that is not true. Remember, while foods can improve your metabolism, it can only do that to an extent. You would still need lifestyle overhaul, workout and the right nutrition to jig up your metabolic system. Try adding the right kind of carbs, proteins, and fats to see a difference. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Trying To Lose Weight? Do These 3 Things First

Weight loss is a tedious process. While everyone is trying to achieve it, there are others who struggle to find the motivation to begin with it in the first place. In addition to this is the bombardment of information related to quick weight loss on the internet. The weight loss industry has somehow made people believe that giving up on one food group entirely, or taking excess of another is good for their health as it shows quick difference in terms of numbers on the weighing machine. This makes people ignorant about a lot of things. Making the right decision and losing weight in the right and healthy way is no child's play.

Highlights

1. Avoid eating empty calorie foods like white sugar and junk foods
2. Know your body type and follow a diet and workout regime that suits you
3. Avoid blindly following fad diets

In this article, we are going to talk about a few important things that you should know in case you are trying to lose weight:

1. Make sure you include protein in your diet
Protein is a macronutrient, a building block of the human body which you definitely need if you are trying to lose weight. This is along with the fact that you consume it in the right manner. Protein rich foods induce weight loss by keeping you full for longer and reducing appetite. Proteins come with the additional benefit of improving muscle mass. But this does not mean that you should go overboard with its consumption. The right way to eat protein for weight loss is by eating it along with other nutrients in every meal. Every meal in a day should include some protein-rich food if you are trying to lose weight.

2. Your body is different from others
Blindly following fad diets is another trend that is common among people trying to lose weight. You must understand that your body is different from others. A particular diet might not show the same results on you as it has shown on someone else. Similarly, how fast you lose weight, and how efficiently, is also dependent on your body type. Ectomorph, mesomorph and endomorph  are three kinds of body types. The workout regime and diet for each of these body types is going to be different. So before going ahead with weight loss, find out your body type and consult an expert about which diet and workout regime would work the best for you.

3. Get your calories from the right food sources
Going on calorie deficit diets or starving yourself to lose weight is definitely not going to work for you. You are going to end up feeling fatigued, irritated and very low on energy. It is important to understand and accept that weight loss is a gradual process and will take place eventually, over a period of time. It is not an overnight task and you need to eat good and healthy food to be on-the-go, perform well at work and be physically and mentally fit for daily chores. For this, you need to eat calories (but only the right ones) if you want to lose weight. Give up foods which provide no nutrition and have empty calories like white sugar, junk food and processed food. Keep everything that comes in a packet (even if they say zero trans fat, zero calorie, no sugar etc) off the table. Give up alcohol consumption and quit smoking. Switch to home-cooked, natural and seasonal food. Practice portion control and weight loss will definitely be achieved, without any negative impact on your health.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

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Exercise won't make you lose weight

One of the top New Year resolutions every January is to lose weight. While people may leave behind a number of things on their journey from one year to another, what they do carry forward, are those extra kilos. In an article published, an investigator  pointed out that there are three main components to energy expenditure.

They include the basal metabolic rate, diet-induced thermogenesis (breaking down food) and physical activity. According to the investigator, for most people, basal metabolic rate accounts for 60 per cent to 80 per cent of total energy expenditure.

About 10 per cent of the calories is burned digesting the food one eats, which means roughly 10 per cent to 30 per cent are lost through physical activity.

He said, "An important distinction here is that this number includes all physical activity: walking around, typing, fidgeting and formal exercise." He added, "So if the total energy expenditure from physical activity is 10% to 30%, exercise is a subset of that number."

"The average person -- professional athletes excluded -- burns 5% to 15% of their daily calories through exercise," he said. "It's nothing, but it's not nearly equal to food intake, which accounts for 100% of the energy intake of the body."

According to a calculation made by doctors, one could easily undo the calories burnt in 30 minutes of walking could be completely cancelled out with just a few mixed drinks or a piece of cake. The conclusion by the author is that if one has to lose weight, one is better off not working out and just simply eating less. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                
 PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                               
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Benefits Of Music

I'm sure that all of you must have heard that there are so many therapies used to treat patients now. Well, music is one of them. I'm sure that everyone loves music, it could be classical, jazz, film music, folk music and so on.

1) Favorite tunes keep you calm- Listening to their favorite music lowered anxiety among ICU patients by about one third, according to a study. Not just any tunes—it had to be familiar and comforting pieces, according to researchers. 

2) Mood music makes you eat less- It is known that when people hear soothing music to their ears, they eat less and feel happy. This has been noted by many eateries that playing soft, soothing music, make their customers happy, so they eat less !

3) Inspiring instrumentals improve your mental focus-  When young adults were given a task that required intense concentration, they did better while listening to the bright “Spring” concerto versus the slower and more somber “Autumn” one.

4) Good music soothes and relaxes your blood vessels-   Listening to music that brings you joy causes blood vessels to expand, increasing blood flow and improving cardio­vascular health, a study found. The average upper-arm blood vessel diameter of people in the study increased 26 percent after listening to joyful music. A separate review of 26 studies covering almost 1,400 heart disease patients found that music 
reduced heart rate, blood pressure, and anxiety.

5) Children who listen to music are more helpful- Preschoolers who sang and played instruments as a group were a whopping 30 times more likely to help others in subsequent tasks that measured their helpfulness and problem-solving abilities, compared with a control group of kids who listened to a story, researchers reported in 2013. 

6) Help teens cope with cancer-  Teenagers undergoing cancer treatment who joined a music therapy program in the hospital showed improved coping skills and more resilience when compared to a control group of patients who received audio books. The patients, who were undergoing stem cell transplants, worked with music therapists to write song lyrics and produce videos. “Making music videos allows these patients to project their feelings through another outlet,”

7) Your work will get done faster- Listening to happy music at 
work can help you complete 
tasks more quickly, especially if you’re doing something repetitive such as checking e-mail or filing documents. One study showed that the accuracy and efficiency of surgeons improved when they worked with the music of their choice in the background.

8)Stress levels will go down-   Music decreases levels of the stress hormone cortisol just 
as well as massage therapy does, 
according to a small 2010 study. Scientists randomly assigned anxious patients to listen to music either during massage therapy or while lying 
in a dim room. After three months, those who just listened to music experienced the same drop in anxiety as those who also got massages.

9)Music can help during surgery- Listening to music before surgery has been shown to ease anxiety and limit the need for sedatives. 
After surgery, it helps reduce pain. An analysis of 73 studies in 2015 confirmed that listening to music before, during, 
or after surgery improves anxiety 
and pain levels, which in turn means less pain medication.

10)Music makes you more creative-People come up with more creative solutions when they listen to happy, upbeat music than when they sit in silence, according to researchers from the Netherlands and Australia. It may be because music improves your brain’s flexibility or because it relaxes you enough for 
the creative juices to flow.

11) It gets dopamine flowing- When you listen to music, your brain releases dopamine, the same neuro­transmitter that’s released when you eat chocolate, have sex, or use cocaine. It’s also associated with being in love. One small study found that just the anticipation of knowing the best part of a song is coming 
can get the dopamine flowing. 

12) Music makes you more comfortable- Music distracts you from your discomfort and motivates you to stay with the beat. The effect is so profound that the author of a 2012 review examining the psychological effects of music on exercise called music “a type of legal performance-enhancing drug.”

13) Helps one to have sound sleep- Lullabies aren’t just for babies. Listening to music before bed can help you fall asleep faster, wake up less often during the night, and feel more rested in the morning, according to the researchers. In one study, seniors with sleep problems who listened to 45 minutes of soft, slow music before bed reported a 35 percent improvement in the duration of their shut-eye and less dysfunction throughout the day. 

14) Music helps to heal fast-  Music has been used to heal 
for centuries, and now we’re learning why it works. The latest meta-analysis of 400 studies finds that listening to music promotes 
the body’s production of an antibody (called immunoglobulin A) that 
attacks viruses and bacteria, as well as natural “killer cells,” which kill 
invading viruses and cancerous cells.

15) It makes time fly by- Time does fly when you’re listening to music: Scientists have shown repeatedly that people judge 
a period of waiting as shorter when music is playing. Retailers use that to their advantage, playing music so you stay longer and spend more. For instance, more drinks and food are sold in bars and restaurants when music (especially slow music) is played. And grocery sales increase by 38 percent when the background music is slow.

16) Music helps to reduce pain-  In one study, adults who 
focused on childhood melodies while receiving safe electric shocks decreased their pain by 17 percent overall. Other studies show that music may reduce pain for fibromyalgia and cancer patients. It works on kids, too: Children who listened to soothing and/or upbeat music while having 
an IV inserted reported less pain and distress compared with those who had the procedure in silence, according to a study.

17) It helps Alzheimer's patients remember- Maybe you’ve heard about ­Alzheimer’s patients coming alive when they hear a song from their past. Studies show that music helps them retrieve memories, communicate more effectively, and remember who they are. Singing is particularly powerful; the researchers demonstrated that 
Alzheimer’s patients who regularly belt out their favorites may boost their cognitive function over time.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                      FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

Eat Right and Be Healthy

EAT BREAK FAST LIKE A KING , LIKE A PRINCE AT NOON AND EAT DINNER LIKE A PAUPER 
 

Breakfast can help prevent strokes, heart attack and sudden death.

Advice on not to skip breakfast! Tips for healthy living...

For those who always skip breakfast, you should start kicking that habit Now!!

You've heard many times that "Breakfast is the most important meal of the Day." Now, recent research confirms that one of the worst practices you can develop may be avoiding breakfast. Why?

Because the frequency of heart attack, sudden death, and stroke peaks between 6:00a.m. and noon, with the highest incidence being between 8:00a.m. and 10:00a.m.



What mechanism within the body could account for this significant jump in sudden death in the early morning hours? We may have an answer.

Platelet, tiny elements in the blood that keep us from bleeding to death if we get a cut, can clump together inside our arteries due to cholesterol or plaque buildup in the artery lining.

It is in the morning hours that platelets become the most activated and tend to form these internal blood clots at the greatest frequency. However, eating even a very light breakfast prevents the morning platelet activation that is associated with heart attacks and strokes.

Studies performed at Memorial University in St. Johns, Newfoundland found that eating a light, very low-fat breakfast was critical in modifying the morning platelet activation. Subjects in the study consumed either low-fat or fat-free yogurt, orange juice, fruit, and a source of protein coming from yogurt or fat-free milk).

So if you skip breakfast, it's important that you change this practice immediately in light of this research.


Develop a simple plan to eat cereal, such as oatmeal or Bran Flakes, along with six ounces of grape juice or orange juice, and perhaps a piece of fruit.

This simple plan will keep your platelets from sticking together, keep blood clots from forming, and perhaps head off a potential heart attack or stroke.

So do not skip breakfast

 

70% FULL MEANS 100% LIFE

What's Wrong With Eating Too Full?

Don't over eat and don't encourage your family members and friends to overeat - unless you wish to shorten their healthy living

An interesting article about eating too full....

In Today's Dr Lee Newsletter Issue: "What's wrong with eating too full?"

"The more you eat, the sooner you die. The lesser you eat, the longer you live." This is what Dr Lee always says in his health talk. He also mentions, "Eating too full causes all sort of health problems such as hypertension, diabetes, stroke, etc."

Why eating too full is so harmful to your health? What can you do about it?

Mice experiment

To see how eating habit affects life span, a professor from University of Texas did an experiment on mice.

For the first group of 100 mice, he let them eat without any restriction, just like a buffet meal.

The second group was fed only 60% full. And the third group was given food without restriction too. But this time, he reduced protein content to half. After 2.5 years, guess how many mice were still alive out of 100?

* First group (eat without restriction) - only 13 mice was alive. Opsss...

* Second group (eat 60% full) - 97 mice was still alive. Only 3 mice died.

* Third group (eat without restriction with protein cut half) - 50 mice still alive.

What can we learn from these results?

Firstly, eating too full is really harmful to your body. Secondly, eat 60% full if you want to live longer and healthier. Thirdly, taking too much protein is harmful to your body too. We don't need so much protein after all.

Overworking Body

Imagine having a small family car. Instead of using it for short travel between home and office, you use it for long distance travel between different cities every day. Instead of using it 1 hour a day, you use it for 10 hours a day. Instead of driving at 70 km/h, you always speed up to 170 km/h, hitting engine's red line.              

Can you estimate your car life span? Do you expect having various problems with your car after a short time? Driving your car at high speed for a long time is like always eating too full. You force your body to always work at its red line.                

Do you know digestion is the most demanding work for your body? Think about the organs involved such as your mouth, stomach, liver, pancreas, duodenum and intestine. Think about the length of digestive tract from your mouth to intestine.

By eating too full, your body zaps up much of your energy for digestion. Otherwise, this energy may be used for other purpose such as enhancing your immune system.

Do you realize you become very tired easily after a big meal? That is the sign of your body working hard to digest all the food you take in.      

If you eat an extra bowl of noodle, your pancreas has to produce extra insulin hormone to process the extra carbohydrates you take.

Your liver, stomach and intestine also have to produce extra enzymes to digest and process specific nutrients from that bowl of noodle.            

Therefore the more you eat, the harder your body has to work to process it. Of course, we must eat to survive. But we don't have to eat that much!

If you drive your car slowly and handle it gently, you can use it for a long time. But if you always floor the accelerator and drive like a rally driver, you know the consequence on your car life span.

Side effect of eating

Your car engine burns fuel to move your car and bring you to anywhere you like to go. As a result, the engine produces exhaust smoke which is toxic. It must be dispersed out from your car.

Similarly, your body cell burns nutrient for energy to survive. In the process, it produces free radicals. Since free radical is toxic to your body, it has to be neutralized and expelled.

"Just metabolizing food especially fatty and carbohydrate-rich fare causes the body to produce free radicals, which attack cells and can promote the development of chronic conditions including heart disease, diabetes and cancer," says Ronald L. Prior, Ph.D.

Of course, your body can control free radicals in small quantity. But the more you eat the more free radicals your body produces. Without adequate control, these free radicals easily attack your body cells and eventually cause all sort of diseases. 

     Good Eating Habit

After knowing the harmful effect of eating too full, what's your choice? Do you want to live longer, just like the second group mice in the experiment? Or do you want to risk ending your life earlier, just like the first group mice? If you wish to live longer, here are some tips you can follow:

1. Always eat until 70% full. Do not exceed 80% full. You may want to stop eating when you feel slightly full.

      2. Avoid having buffet style meal which makes it harder to control how much you eat. Instead, prepare the food you want to eat in a plate. After finishing it, don't add anymore food.                          
                               
3. Leaving the dining table earlier may prevent you from picking some extra food to eat.

4. It is always a good idea to prepare lesser food in the first place. Some people are afraid of having not enough food for everyone. Actually, lesser food is beneficial for everyone..  

In a restaurant, order in small amount first. You can always add in some extra order if necessary. But if you can get by with the original smaller order, that's great. Remember this: You have higher chance of overeating if you serve more food on the table. You have better chance of not overeating if you serve less food.

5. Avoid stuffing your fridge with ice cream, chocolate or other dessert. You cannot eat what you do not have.

6. When someone prepares a big plate of food for you, look at it first. Ask yourself, "Do I want to stuff it all into my stomach?"

If your answer is no, just put aside some food to another empty plate first. After finishing your food, look back at the extra food on that new plate. Say to yourself, "Phew! Luckily I didn't stuff that portion into my stomach."  

                                                         
7. When you get too hungry before your meal time, just take some fruit instead of heavy meal.

The tendency to overeat is very high for modern people.                                            
 
Do You Know Most Monks Only Eat Twice A Day ?

They wake up at 4am, meditate and say their prayer. Later they have their simple breakfast at 7am. Before 12pm, they have their lunch. That's all for them. They eat no more after that. No tea break. No dinner. No supper. They still look strong and energetic.

Of course, we don't have to eat like them. But it reminds us we can eat less and stay healthy. So remember to eat only 70% full if you want to stay healthy.

 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.








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