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The Most Creative And Funniest Way To Avoid Overeating (Proven By Researchers)

The Most Creative And Funniest Way To Avoid Overeating (Proven By Researchers)

Overeating – When It’s Just Too Easy To Eat Too Much

We all know that habitual overeating is bad for us – it causes digestive discomfort, leads to weight gain, and just makes us feel generally unhealthy. Unfortunately, retraining ourselves to eat smaller portions, to stop eating as soon as we are satisfied and just to follow a better diet on a day-to-day basis can be very challenging.

Most of us know that making minor behavioral changes can work to some extent. For instance, eating food from smaller plates, eating at the table with the TV off, waiting half an hour before going for additional servings and brushing your teeth as soon as you have finished eating can all help in cutting down on our food consumption. But when willpower or the above methods fail, it’s time to take a look at more unconventional approaches. Read on to discover a strange but scientifically proven way to help yourself eat less.

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Why A Simple Switch Could Make All The Difference

It may surprise you, but there is a simple technique that could make all the difference in slowing down your food consumption. All you have to do is try feeding yourself with your non-dominant hand.

How does this work? Firstly, it forces you to eat more slowly and this in turn gives your stomach more time to signal to your brain that you have reached satiety. Far too many of us eat quickly, and fail to give our brains sufficient time to realize that we are full.

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However, there is a secondary mechanism at work. Research has shown that our habits exert strong influence on our behaviors, and even subtle changes in cues can have significant knock-on effects when it comes to our actions. When we intentionally disrupt one of our habitual behaviors, it can trigger us to pay more attention to our other actions. In the case of overeating, it appears that the way in which we eat food can cause us to focus more intently on the degree to which it satisfies us. This can result in us ultimately eating less.

For example, a paper published in the journal Personality and Social Psychology Bulletin demonstrated the power that changing our eating habits – that is, eating with the non-dominant hand – can have. On two separate occasions, participants were given popcorn to eat whilst watching a film. When they were allowed to eat with their dominant hands, the amount of popcorn consumed was unaltered – it was the same on both occasions, even when the popcorn was stale! However, when participants were limited to eating with their non-dominant hand only, they ate up to 30 per cent less food.

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Perhaps the most exciting aspect of these findings is that the participant did not have to intentionally attempt to deprive themselves or limit their consumption – it just happened naturally. This is great news for those trying to stick to a diet but discovering that their willpower is dwindling. Any technique for reducing overeating that works without requiring huge reserves of willpower has got to be a huge benefit to any dieter!

So the next time you find yourself having an especially hungry day, or that extra piece of pizza just seems too tempting, why not try something a bit different? It might seem weird at first but we have evidence that it really does work – why not give it a go? If you feel awkward doing this in front of other people, just try it when eating alone to begin with. Who knows, as you see the effects for yourself, you may want to share your discovery with family and friends! Just be prepared for some slightly messier meals.

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Jay Hill

Jay writes about communication and happiness on Lifehack.

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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