4 Tips for Eating Attentively and Managing Food Portions

The United States and North America are blessed with an abundance of food, and much of our culture revolves around eating in quantities many people in the world are unaccustomed to. The simple fact is that many people in America get out of their dining room chair or living room armchair stuffed to the gills. However, change is entirely possible by way of eating attentively and managing your food portions. Let’s take a look at 4 tips for managing your food intake.

Maintain your focus.

Far too often we are easily distracted by technology and our day-to-day tasks while taking our meals. Television, smartphones, computers, and even eating while on the move causes us to lose our focus. Turn it all off and note the delightfulness set before you as you eat, the vibrant colors, the texture, flavors and the odors emanating from your food. Consume, pay attention to the way in which it makes its way to your stomach. Slow down and begin to take note of the fullness in your belly.
As you leisurely eat your food and appreciate each and every bite, you will find yourself experiencing a physical fullness that totally placates your hunger. Your taste buds may long for more, but you can learn to control the desires of your taste buds by recognizing your fullness and skipping the extra dessert or greatly reducing it.

Skip shopping while hungry.

When you shop while hungry you have a tendency to buy things you do not really need. Snack food piles in your cart and you wind up eating more unhealthy than normal. Your eyes are tempted by colorful packaging and sales gimmicks. Be aware of this and avoid temptations by eating your regular meal before venturing out.
Split a dish.
Aside from saving money, sharing a meal at home or in a restaurant is fun. It provides you with an opportunity to bond, describe to one another the taste and the experience and the appreciation of food not previously eaten. If you happen to be dining out with friends or family, order one portion less and do not be afraid to share. Typically there is always food left over, and if there still is by limiting your portions, you can always take it home.

Don’t stuff yourself.

We have a habit of eating until we are stuffed. This is not beneficial to our health and wellbeing. Shoot for 75% full. Mix in plenty of fruits and vegetables to diminish calories.

When all is said and done, there are numerous paybacks from eating attentively and managing your food portions. You’ll feel much feeling better after eating, sow the reward of long-term health, control your weight, and save precious dollars, all by consuming less food and conceivably live longer.


Recognizing Your Diet Enemies

Thinking of going on diet soon? Afraid to fail at another attempt to lose weight? You’re not alone. The approach of summer or losing weight before or after big holidays are popular times to diet. But can you stick to a diet? Yes you can!

New research reveals that one out of every four people go off their diet for a reason you may not have considered: your other half. A survey examined the reasons why 2,000 people either succeeded or failed their diets.

Sure, there are always valid reasons to go off a diet, such as healthy food being too expensive for one’s allotted budget. But there are also illegitimate reasons. The survey found that nearly 25 percent of participants responded that their partner had tempted them with irresistible treats. Divorce? Nope. Temptations abound so it is up to you to make the right choices if you truly want to dispense of those unwanted pounds.

What are the usual culprits that tempt us?

Topping the list of goodies a respondent could not resist was pizza. But pizza is healthy! Um, not so much when it comes to weight gain.

Ice cream followed after pizza, with chips, cookies and chocolate rounding out the top 5 snacks, while cake, hamburgers, candy and cheese fell in close behind.

Subsequent to going off a diet, people typically confess to expressing disappointment in themselves. Emotions can run the gamut but are usually expressed by frustration, distress, annoyance and being irritated. Accordingly, about 40 percent in the survey became dejected because their clothes no longer looked good on them or they simply did not fit.

So what is a sincere would-be dieter to do?

Planning ahead is wise because contributing dieting factors include the proper amount of sleep, maintaining hydration, and getting in some exercise.

Unfortunately, most of us are sleeping less, and on average experts say 6 hours is the average in our busy worlds. According to the survey, one-third of participants admitted to a lack of exercise in their daily routine. Finally, a little over 25 percent of respondents were not aware of how much water they should drink per day.

You don’t have to fail your diet.

Be aware of those times when family and friends gather and be on guard for temptations in advance. Additionally when dieting, ensure that you make exercise a part of your routine, increase your sleep pattern by adjusting your schedule and developing a habit, and make sure you consume plenty of water. Together, these efforts will pay off big. Consider each of the above 4 elements of dieting like a 4 wheels on a car. If you eliminate even a single tire, your diet can get out of whack and not go anywhere.

Regrettably, after going off a diet, 40 percent of participants in the survey admitted that they did not have the enthusiasm to engage in a healthy regime.

Push on, you can do this!


The Healthy Lowdown on Dandelions

“Honey, those weeds have grown back in the yard. Would you mind mowing them down?” This is the common refrain from most people across the nation when they observe the pretty yellow flower blooming in their yards. But dandelions aren’t just for kids who blow the flower into the winds!

To Mow or Not to Mow?

What if your spouse said no? He or she would likely be right considering all the healthy benefits of the much misaligned plant. Dandelions are not just weeds. Sure, they may seem unsightly in a well-manicured lawn, but depending on your needs, the dandelion plant has many great paybacks.

The Universal Dandelion

It’s quite possible you have inadvertently chopped down the dandelion wherever you happen to reside. This is because the plant may be found pretty much anywhere you look: along roadsides, in sidewalk cracks, and abandoned lots. Many people think that the dandelion is a weed because of where it grows. Don’t rush to judgment.

Helpful uses of the Dandelion

Did you know that the leaves of the plant are often used in fresh salads? And the roots are also used to make a cup of hot refreshment as an alternate to your morning Joe. Of course, it should go without saying (but it must be said) that you should ensure the plant has not been attacked with a poisonous herbicide. Frightened? If you are unsure, you can also purchase dandelion greens from your local market or nearby health food store. The same venues also usually stock dandelion tea, a healthy brew that remedies common indigestion.

Health Benefits of the Dandelion

So what can you gain from consuming the plant? First of all, the leaves are recognized to restore and protect your liver, but the homeopathic properties of the dandelion root also possesses potent systemic outcomes. In fact, studies have demonstrated like high cholesterol and triglycerides, obesity, different types of cancers, simple everyday infections, stress from oxidants, and, as mentioned, indigestion.

Dandelion Home Remedies

Here are some great ways the dandelion can help heal your body and mind:
Cancers help from the root

Colo-rectal

Breast (entire plant, really)

Melanoma

Prostrate (entire plant)

Chronic myelomonocytic leukemia

Other root help

Liver injury that is alcohol/drug-induced

Minor infections

Help from the leaves

Indigestion

Cholesterol

Triglycerides

Think again

Before you consider “weeding” out the lovely dandelion, consider how it can increase your overall well-being. Save that mower gas and save money by using the leaves and root of the dandelion to help heal yourself. You’ll marvel at its medicinal benefits!


Impressive Benefits of Raspberries

Rich in vitamins, antioxidants, and fiber, raspberries are a delicious fruit with many health benefits. They have a high concentration of ellagic acid, a phenolic compound that prevents cancer, thereby stopping the growth of cancer cells and eliminating the progress of cancers.

The oil from raspberries has a sun protection factor. Furthermore, it helps to lose weight and also has anti-aging properties. By improving your immune system, these berries actually look after your overall health. These are easy to include in your diet. Either include them in some recipes, eat them raw, or add the chilled raspberries to your drinks; all the forms tantalize your taste buds and provide nutrition at the same time.

Health Benefits of Raspberries

The health benefits of raspberries include their ability to aid in weight loss, improve skin health, and strengthen the immune system. Let’s take a closer look at the most common and useful benefits.

Weight loss

This fruit is high in dietary fiber and manganese. Fiber aids in slowing down the digestive process, making you feel fuller for longer. The trace mineral manganese keeps your metabolic rate high, and thereby burns fat. If you are looking for a delicious and effective way to lose weight, raspberries can be the best natural option.

Reduce Wrinkles

Raspberries work like magic on wrinkles. They protect the skin from the harmful sun rays. The antioxidant powers of vitamin C effectively reduce the age spots and discoloration. By filling in minor wrinkles, they can help you restore your youthful appearance. They can also be made into great facial masks for glowing skin; just mix 1 cup of plain yogurt and 2 cups of fresh raspberries, then blend the mixture until it becomes completely smooth. Apply the mixture to your entire face and keep it on for 15 minutes and then wash it off with tepid water.

Weight loss

This fruit is high in dietary fiber and manganese. Fiber aids in slowing down the digestive process, making you feel fuller for longer. The trace mineral manganese keeps your metabolic rate high, and thereby burns fat. If you are looking for a delicious and effective way to lose weight, raspberries can be the best natural option.

Reduce Wrinkles

Raspberries work like magic on wrinkles. They protect the skin from the harmful sun rays. The antioxidant powers of vitamin C effectively reduce the age spots and discoloration. By filling in minor wrinkles, they can help you restore your youthful appearance. They can be made into great facial masks for glowing skin; just mix 1 cup of plain yogurt and 2 cups of fresh raspberries, then blend the mixture until it becomes completely smooth. Apply the mixture to your entire face and keep it on for 15 minutes and then wash it off with tepid water.

Prevent Macular Degeneration

Three servings of raspberries per day can prove to be a brilliant natural remedy for macular degeneration. Macular degeneration is an age-related medical condition that affects your vision. This leads to a loss of vision in the midpoint of the visual field due to damage to the retina. This can occur in both “dry” and “wet” forms. You can add these berries to your morning cereal or lunchtime yogurt. You can alter the taste and look of any green salad by adding a handful of these fresh raspberries and balsamic vinegar. Mix the frozen raspberries with a spoonful of honey and some vanilla soy milk, then freeze this mixture for 20 minutes and spoon it into serving cups. Garnish with mint and enjoy the healthy treat.

Promote Optimal Health

Raspberries, blackberries, and muscadine grapes all have metalloproteinase enzymes. These are essential for the development and renovation of tissues, however, if they are produced in abnormally high amounts, they may act as a catalyst for cancer development. They have high amounts of vitamin C, riboflavin, folate, magnesium, manganese, niacin, potassium, and copper. This makes them a complete fruit to offer overall, healthy prosperity.

Promote Feminine Health

They are generally good for all, especially pregnant women and lactating mothers. Raspberry leaves can be used as herbal teas for women. The tea can regulate menstrual cycles and decrease excessively heavy menstrual flows. For pregnant women, raspberry tea successfully relieves nausea, prevents hemorrhaging, reduces pain, and helps in childbirth. For lactating mothers, raspberry tea or eating the fruit helps increase the production of breast milk.

Strengthen Immune System

Raspberries are rich in effective antioxidants as well phytonutrients. These elements proficiently reinforce your immune system and help your body fight diseases.


Oats 101: What You Need to Know

What are oats?

Oats begin their journey as groats, the seed of a cereal grain. They’re usually roasted to make them more shelf stable and to give them a toasty flavor, then processed in a number of ways.

Variations of Oats

Oats vary in how the groats are processed, and there are generally four ways this can go.
  • Steel-cut: Groats are cut up rather than rolled, giving them an almost rice-like appearance. Because the pieces are larger, they take the longest to cook and have a chewy texture.
  • Rolled (or old fashioned): The groats are steamed to make them pliable then flattened to create disc-like oats. These cook faster than steel-cut and absorb more liquid.
  • Instant: These are precooked and flattened even thinner than the rolled, making instant oats the quickest cooking variation. These don’t hold their shape well, so the result will be a bit mushy.
  • Oat flour: Groats are finely ground into a whole grain flour. This can be used in baking or for thickening soups and such.
And did you know that all four variations have the same nutritional values? They all start from the same groat, and are simply processed differently.

How to Cook Oats

This article has info on exactly how to cook each variation of oats, though generally speaking you’re going to need 2 to 3 cups of liquid for 1 cup of oatmeal, with your less processed oats (steel-cut) needing more time than your finer variations (instant). Here are some handy tips for optimal oatmeal:
  • Adding oats to cold water and bringing it to a boil will result in creamier oatmeal, while adding oatmeal to already boiling water will result in more textured oatmeal. Know what you’re going for and cook accordingly!
  • Be sure to add a pinch of salt! And experiment with adding spices like nutmeg, cloves, and cinnamon while you’re at it.
  • Try toasting the oats before boiling for an even toastier, nuttier flavor.
  • Oatmeal is a blank canvas! Don’t settle for boring; spruce it up with any number of fruit/spicy/savory additions.