15 Scientifically Proven Tips and Tricks to Eat Less

It sounds so easy, right? Just eat less and move more! And of course, do those two things consistently. The consistency part is an entirely different story. But for now, let’s tackle the eating less part in 15 actionable bullet points.


1. Finishers: We love finishing things! That’s why it’s so hard to leave things on our plate; like that last few bites we don’t even want. Our clue that we are done eating is that our plates are clean. Instead, try leaving a piece of food on your plate from now on, no matter what. You’re in control. Not the food. Besides, it’s only food! It’s not your best friend. It’s not your worst enemy. It’s only food!

2. Perception: In a study when people thought they were drinking “cheap” wine, they ate less and stayed at dinner a shorter amount of time. But the group with the “good” wine (they were the same exact wines) stayed longer and ate more and said the meal was better. Awareness is critical. Knowing how irrational we are, and how it causes us to eat more (or less) helps tremendously.


3. Less is More: The first bite is always the best so just reduce your portions. Out to dinner? Kindly tell waiter to pack up 1/2 of your food for home even before he brings out the plate to your table.
Say no to bread. This way you don’t even have to look at it. If you have to constantly look at it, you’ll constantly ask yourself the question, “Do I want a piece? Do I really not want a piece?” Save yourself the anguish.
Put food in the back of cupboards. Make it harder to get to. Thank God for places like Costco. But take Costco size things and put them in smaller containers (then hide them in large bins). In general, when food is out of your sight – it’s out of your mind because the more we’re cued, the more emotion and billions of dollars of advertising are at work.

4. Awareness: Are you really hungry when you eat? If you’re not hungry but choose to eat anyway — say out loud, “I’m not hungry but I’m going to eat this anyway!” This helps to wake you up because many times we’re just eating to eat.

5. Forgotten: There was a great study where one group of people ate chicken wings and the bones were kept in front of them. In the other group, the plates were cleared every 15 minutes or so. Who do you think ate less? The group who saw all of the bones. You can do the same with alcohol. Always serve new glasses of and be sure to leave the old glasses out and the bottles too!

6. See all you can eat: Like the chicken wings – serve yourself in the kitchen and eat in another room. With snacks always pour or put the snack into something. Otherwise, the hand always reaches into that bag. Having endless portions in front of you is a sure fire way to overeat.

7. Servings: We generally eat 92% of what we serve ourselves. Obviously, we aren’t feeling whether we are hungry or not. We’re judging by our plates. Trick: Use smaller plates, dishes and glasses. We drink more from a wider glass than a taller glass so use taller glasses instead of wider ones.

8. Chop sticks: It takes 20 minutes to digest and realize the affects of the food we ate. Hence, you keep eating when you are no longer even hungry. Solution: Make it harder to eat. Use chop sticks, eat with your other hand (and laugh a lot!). Bonus: Try pacing yourself with the slowest eater at the table. Put your fork down after every bite. And try starting last and finishing last.

10. Groups: When you are with 1 other person you’ll eat 35% more, with a group of 4 it’s 75% more and with 7 or more it’s 96% more! You remember how important I said awareness is? Remember this and slow down!

11. Nice restaurants: You are likely to eat more with low lights, soft music, muted colors and an attentive wait staff.

12. Distractions: If you eat while you work or read or watch TV, or do anything in addition to eating, you’re going to eat more. Smell the roses. Live in the moment. Taste your food.

13. Brands: We experience them as better because we expect them to be better. Set your expectations low and all food tastes great.

14. The health halo: Watch out for Subway or any other healthy eateries. Most people, because they think they are eating healthy, will get a soda (plus a refill), cookie and chips and the most unhealthy sandwiches. The calories will add up and before you know it, you’re ‘healthy’ meal is not so healthy!

15. Business parties: Only 2 items of food on your plate at 1 time. Chow down on healthy food first like veggies. While talking set your food down so you don’t mindlessly munch. When you enter the room, remind yourself of the visit: Business or food?

Try following these tips and you’ll be well on your way to eating less!

Khasiat Dibalik Pedasnya Cabai

Cabe merupakan salah satu bumbu dasar untuk penyedap rasa masakan, umumnya berwarna merah menyala atau hijau tua. Jika cabe dibelah, maka kita akan menemukan tangkai putih di dalamnya yang mengandung zat capsaicin yang seperti minyak dan menyengat sel-sel pengecap lidah. Zai inilah yang mengakibatkan cabe menjadi pedas dan panas di lidah ketika kita mengkonsumsinya. Tapi zat ini jugalah yang membuat orang ketagihan dan kecanduan saat menyantap makanan.

 

Namun, dibalik sensasi rasa pedasnya terdapat berjuta manfaat dan kandungan gizi yg belum kita ketahui sebelumnya. Selain berkhasiat untuk meningkatkan nafsu makan juga memiliki manfaat lain untuk tubuh.

Contohnya, pada cabe rawit yang rasa pedasnya luar biasa, ternyata mengandung vitamin C dan betakaroten (provitamin A) yang konon dapat mengalahkan kandungan pada buah-buahan seperti mangga, nanas, papaya atau semangka. Bahkan menurut penelitian, kadar mineralnya, terutama kalsium dan fosfor mengungguli ikan segar. Sebetulnya di antara jenis-jenis cabai lainnya, paprika merah memiliki kandungan vitamin C yang paling tinggi, hingga dua kali lipat.

Sementara kadar betakarotennya pun lebih unggul dibandingkan dengan paprika hijau, 9 kali lebih besar. Sebagian besar kandungan betakaroten paprika terkonsentrasi pada bagian di dekat kulit.

Adapun manfaat cabe yang lainnya yaitu :

1. Penyembuh Luka Jika jari Anda secara tidak sengaja teriris pada saat memasak, pada umumnya Anda akan mencari obat merah untuk menyembuhkannya. Namun walaupun Anda telah member obat merah pada luka, rasa sakit/nyeri tetap saja berasa kuat. Alternatif obat merah yang tidak hanya mencegah infeksi tapi juga segera meredakan rasa nyeri dan pendarahan sehingga mempercepat proses penyembuhan adalah cabe merah. Caranya, adalah cabe merah dikeringkan kemudian ditumbuk sampai halus. Setelah itu ditaburkan pada luka-luka. Bubuk cabai tersebut tidak akan membuat perih luka Anda. Justru sebaliknya, cabe akan menghentikan dengan cepat nyeri dan pendarahan yang ada. Ini disebabkan karena adanya zat capsaicin pada cabe merah yang menghilangkan rasa sakit.

 

2. Pereda Demam Tinggi Dibandingkan dengan pengobatan konvensional, mengatasi demam tinggi dengan cabe merupakan solusi alternatif yang mudah, murah dan cepat. Tapi yang dugunakan bukan buah cabenya tapi daunnya. Caranya, pertama ambil segenggam daun cabai rawit, lalu tumbuk sampai halus. Tambahkan 1 sendok minyak selada dan campurkan kedua bahan ini sampai rata. Setelah itu tempelkan ramuan pada ubun-ubun atau dibalurkan pada seluruh badan. Selimuti badan penderita dengan selimut yang tebal. Tak berapa lama, badan akan mengeluarkan keringat, sehingga panas badan akan menurun dengan cepat.

 

3. Meredakan pilek dan hidung tersumbat Karena cabe mengandung zat capsaicin yang dapat mengencerkan lender, sehingga lendir yang tersumbat dalam rongga hidung akan menjadi encer dan keluar. Akibatnya, hidung menjadi tidak tersumbat lagi. Ini berlaku pada sinusitis dan juga batuk berdahak.

 

4. Mencegah Stroke Cabe dapat memperkecil risiko terserang stroke, penyumbatan pembuluh darah, impotensi, dan jantung koroner. Karena, dengan mengkonsumsi capsaicin secara rutin darah akan tetap encer dan kerak lemak pada pembuluh darah tidak akan terbentuk. Sehingga, darah akan mengalir dengan lancar. Jadi, cabe juga berkhasiat mengurangi terjadinya penggumpalan darah (trombosis).

 

5. Meringankan sakit kepala dan nyeri sendi Pernah dengar kan nasihat kalau pusing, makan yang pedas-pedas? Nasihat itu ada benarnya karena rasa pedas yang ditimbulkan capsaicin dapat menghalangi aktivitas otak ketika menerima sinyak rasa sakit dari pusat sistem saraf. Terhambatnya perjalanan sinyal ini akan mengurangi rasa sakit yang kita derita. Selain itu cabe berkhasiat juga untuk meredakan migrain

 

6. Meningkatkan nafsu makan Karena capsaicin dapat merangsang produksi hormon endorphin, hormon yang mampu membangkitkan rasa nikmat dan kebahagiaan. Sehingga, nafsu makan menjadi bertambah.

 

 

7. Menurunkan kadar kolesterol dan sebagai antibiotik alami

  

8. Memiliki kandungan antioksidan Yang dapat digunakan untuk mengatasi ketidaksuburan (infertilitas), afrodisiak, dan memperlambat proses penuaan Dari semua khasiat tersebut akan kita dapatkan, Jika dikonsumsi dalam jumlah yang wajar, karena jika tidak justru cabe dapat mengakibatkan sakit perut yang dahsyat bagi pengkonsumsinya.

10 foods pregnant women should avoid

The list of dos and don’ts during pregnancy may be driving you crazy, but a topic that shouldn’t be avoided is what you eat. Before you head to the fridge or order one of everything off the menu, brush up on the things that mommy-to-be should avoid by reading on.

"Being pregnant increases certain hormones in your body, many of which can trigger food cravings,” explains Sherri Pinero, RD, “but sticking to safe, low bacteria foods is advised. Being aware of items with multiple ingredients can be tricky, so be a super sleuth food label reader and don’t be afraid to ask your server questions when you eat out. It is better to be safe than to spend nine months worrying if what you ate could have affected your baby.

Although some would argue that a pregnant woman has license to eat whatever she craves, here are the top 10 foods that pregnant women really should take a pass on:

Undercooked meat

Memorize this phrase now: well done! Whether grilling up a juicy steak at home or ordering a delectable burger in a restaurant, always order your meat well done. 

Raw fish

 
You may be craving sushi, but the risk of exposing your baby on board to food poisoning-causing bacteria is too high. Same goes for smoked fish, such as lox, as well. All foods should be cooked all the way through.

Fish with mercury

 
Fish are high in omega-3 fatty acid which is important for baby’s brain development, so it’s safe to eat about 12 ounces per week…so long as you are choosey. Avoid fish higher in mercury, such as swordfish, walleye, Chilean bass, marlin, Spanish Mackerel, Orange Roughy, Shark, King mackerel, and tilefish. Canned tuna can be consumed at about 12 ounces per week, according to the FDA.

Raw eggs

 
If caesar salad is calling your name, make sure to check the ingredients list first. Classic caesar dressing is made with raw egg, an ingredient that can be extremely harmful to your growing fetus should it contain salmonella. Homemade mayonnaise and eggnog made with raw egg should also be avoided. Just remember to keep it cooked!

Unpasteurized foods and drinks

 
Steer clear of foods and juices that aren’t pasteurized. The process of pasteurization heats milk and juices to a temperature that will kill microorganisms without changing the product, so stick to the pasteurized varieties.

Soft cheeses
They key word here again is unpasteurized. Soft cheese made with unpasteurized milk can contain the bacterial listeria, and should be avoided when you are with child. Cheeses that fall into this category include bleu cheese, camembert, feta, brie, and Mexican-style cheese like the three quesos (blanco, fresco, and decrema).

 

Deli meat and cheeses

 
Another common carrier of the bacteria listeria is deli meats and cheeses, especially since cross-contamination is common. If you have a hankering for that super sub at your local deli, ask for the meat and cheese to be heated to steaming to kill those unwanted microorganisms.

Artificial sweeteners

 
Saccharin, also known as Sweet 'N Low, and Stevia have not been approved as safe for pregnant women, and Cyclamate has been deemed unsafe for use by anyone. However, Sucralose (made from sugar), Aspartame, and Saccharin are all consider safe in moderation when pregnant, but recent studies have shown an increase of cancer in lab animals. 

Herbal teas

 
The effects of herbal teas on the baby in your growing belly have not been confirmed, so passing on the herbal teas is best if you’re preggers. If you cannot pass up your hankering for this soothing beverage, drinking decaffeinated is probably best, in both the hot and cold versions.

Foods that spoil quickly

 
Anything with mayo in it, like potato salad or macaroni salad, should be eaten with caution. If you’re feasting on these dishes at an outdoor event, these dishes can spoil quickly without refrigeration. Save these sides for when you’re eating at home.

Feeding your baby what’s best, beginning in utero, will help give your sweet pea the best start possible. In the grand scheme of things, it’s only a short period of time you have to avoid these foods. After your baby is born and you’re finished nursing, the world is your oyster!