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Three Scientific Hacks to Healthy Eating with Little Effort

Three Scientific Hacks to Healthy Eating with Little Effort

The first most common new year resolution everyone set is usually about his or her career. Everyone hopes and wants to do better in a new year compared to the previous – to get promoted, to close bigger clients, to grow your brand further, and to double or triple your income.

And I bet the second most common goal of many is to improve their health or to lose weight. In fact, these are simple goals to describe but difficult feats to pull off for many.

We all know in order to lose weight, we should take a closer look and better control of our diet- eat more greens, less processed foods, more fruits, fewer desserts – alright, you don’t need me to repeat these. It’s clear that we all know what to do, but…

How to do it? Making it simpler? Making it easier? And making it more effective?

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Make Good Use of the Optical Illusion

The Delboeuf illusion has long been known to cause us to misjudge the size of identical circles when they are surrounded by larger circles of varying sizes. The more “white space” around the circle, the smaller it appears.

Research[1] done by Professors Brian Wansink and Koert van Ittersum explored how a well-established optical illusion leads us to make inaccurate estimates of serving size, depending on what size plate they are presented on.

For example, research was conducted in a fitness camp where campers who were given a larger bowl tended to consume 16% more cereal than other campers who had a smaller bowl. However, campers with larger bowls perceived they consumed 7% less cereal than other campers, despite the fact that they were eating more.[2]

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use smaller plate

    What can we do to combat this powerful effect? Simply being aware of the effects of the Delboeuf illusion may not be enough to overcome it.

    The best solution to change our eating behavior is to design our environment by replacing the plates and bowls we’re using. We can take advantage of this visual “trick” by manipulating the plates we use to serve various foods. Healthy foods such as fresh vegetables and fruits should be served in larger plates to encourage consumption, while less healthy foods should be served on smaller plates to trick ourselves into feeling satisfied with less.

    By using a smaller plate, we trick ourselves that we have enough, which helps us to break the habit of overeating. At the same time, it will also help you to reduce a significant amount of food wastage since you will never make or serve more food than you can finish.

    Adjust the Triggers

    Habits form in a loop called the habit formation cycle. It starts with a trigger, then the routine – any good or bad habit – and finally the reward.

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    Most rewards for the unhealthy eating pattern such as overeating and poor food choice are heavily tied to the satisfaction of our taste buds. We love the taste and we crave it, and that’s why we keep repeating the habit loop of the bad eating pattern.

    get rid of the triggers

      But wait a minute?

      The best way to break a bad habit is by substituting a new routine to the habit loop. However, it’s hard for us to switch from eating chips and crackers to healthy salads and green juice. The alternative solution to break the habit loop is by reducing our exposure to the triggers. And the most common trigger of the bad eating pattern is the visual of the food. In other words, we usually only crave for unhealthy foods when we see them.

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      The best solution: make unhealthy invisible and healthy food obvious.

      • Never shop around or nearby the snack counters; spend more time around the vegetables and fruits areas.
      • Keep your snacks in a closed cabinet, or even better, don’t buy them.
      • Wrap processed foods, cakes, pizzas using the aluminum foil and wrap vegetables, fruits and lean meats using transparent wrapping sheet when keeping them in your refrigerator.

      Lifestyle Change Instead of Diet Change

      One of the core factors why most people fail to lose fat is they see it as a one-time event. When you search for fat loss tips online, most articles you see is about how much fat or weight someone loses in a certain period – usually short – of time. Then, everyone is fired up about what this person ate or what program he/she followed during that period of time to achieve that.

      However, losing weight is not a one-time event; it’s not a sprint race. There is no one magical program, solution, food, or supplement that turns everything around – poor eating habits, lack of movement, bad sleeping routine – and helps you lose weight instantly.

      Healthy eating habits (lifestyle change) > Fat-loss diet (temporary plan)

      When approaching our diet – maybe we should stop calling it diet, instead, our eating plan, we should all aim for a lifestyle change rather than the food choice constraints and diet rules. Define yourself as a healthy person; start adjusting your eating habits and behaviors to achieve optimal physical health for the long run.

      What is the best way to achieve this? Change your environment to change your behavior.

      Reference

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      Last Updated on August 21, 2018

      30 Brilliant Camping Hacks I Wish I Knew Earlier

      30 Brilliant Camping Hacks I Wish I Knew Earlier

      Ah, camping. The great outdoors, the campfires, the food you’d never eat in civilised society: it’s a wonderful experience.

      That said, things can get a little bit tricky when we are left to the mercy of Mother Nature. Here are 30 fantastic camping hacks you can use to make your camping experience as wonderful as possible!

       1. Use sage to repel mosquitoes.

      1dca4068e7ecfe1473e91457f8b87402
        photoshelter.com

        Place some sage in your campfire and the smell is sure to ward off any pesky mosquitos.

        2. Liquid soap + cotton balls = no ticks.

        7575e1c4546c5967d33eea08caa13422
          crateandbarrel.com

          If you or one of your fellow campers is having trouble with a tick, place the soap-soaked cotton on the tick for 20 seconds. The tick will eventually stop chewing and will come away with the cotton ball. If the tick was attached for a lengthy amount of time you may want to consider keeping it in a container so that you can test it for Lyme disease later.

          3. Use an acorn cap as a whistle if you get lost.

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            smallhomebigstart.com

            It’s remarkably easy to get lost whilst camping. Here’s a full tutorial on how you can transform an acorn into a whistle!

            4. Corn chips for kindling!

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              Doritos are a great way to start a fire, just be careful!

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              5. Use the rest of the chips for nachos.

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                buzzfeed.com

                Nachos are easy to pack, light and simple to make. Plus they’re incredibly tasty.

                6. Use compact, microfibre towels!

                Compact-Towels
                  rei.com

                  These towels are incredibly easy to store and dry within an hour of use. Buy them here.

                  7. Wrap duct-tape around your water bottle for emergencies.

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                    briangreen.net

                    You never know when you might need some.

                    8. Make lamps out of jars and solar disks.

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                      campwander.com

                      Get all the info you need here.

                      9. Sangria!

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                        gastfamilyrecipes.blogspot.co.uk

                        We know what’s really important. How to here!

                        10. One water bottle will hold eight eggs.

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                          cookiecrumbsandsawdust.blogspot

                          By keeping all your eggs in a bottle you save time and hassle. Plus, no need to carry extra bowls or a whisk!

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                          11. Johnson’s Baby Creamy Oil is a surprisingly good mosquito repellent.

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                            buzzfeed.com

                            Keep the bugs and the bug repellent smell at bay.

                            12. DIY shower.

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                              instructables.com

                              All you need is a watering can and a large jug. Here’s the full instructions.

                              13. Keep sandpaper handy to light matches.

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                                craftaholicsanonymous.net

                                Glueing some sandpaper to the lid of a tupperware box where you can also store matches is a foolproof plan.

                                14. Make s’moreos easily.

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                                  snackhacks.org

                                  15. MarshJell-o shots.

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                                    tablespoon.com

                                    Learn how to make these delicious things here!

                                    16. Or dip those marshmallows in Bailey’s. 
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                                      Toast the marshmallow first and then dip it in Bailey’s.

                                      17. Turn a bottle into a spoon.

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                                        buzzfeed.com

                                        It’s that easy!

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                                        18. Grits repel ants.

                                        1b3c626ef359f2d19775831415b1d129
                                          sleepychef.com

                                          Just sprinkle grits wherever you see ants.

                                          19. Deodorant can be used to combat itchiness.

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                                            wikihow.com

                                            20. Wrap your meat in cabbage to stop it from burning.

                                            enhanced-buzz-17457-1397055776-13
                                              onesweetappetite.com

                                              That’s not an innuendo, it really will! The moistness in the cabbage creates the perfect barrier.

                                              21. Foam noodles will stop any injuries.

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                                                andybaird.com

                                                For any fellow clumsy people, you know how possible it is to smack your head and cause serious injury. Placing a foam noodle on the awning strut narrows down at least one accident waiting to happen.

                                                22. Carry some essentials in a small tin with you at all times.

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                                                  fieldandstream.com

                                                  You never know what you’ll need and when.

                                                  23. Take toothpaste dots instead of a whole tube.

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                                                    ruggedthuglife.com

                                                    Let the drops dry out over 3 days, add a little baking soda and put them in a resealable bag.

                                                    24. Use a stick to secure your tent.

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                                                      survivormedic.com

                                                      By placing a stick in the main centre line you ensure the pressure is even throughout, which will stop the grommets being pulled out.

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                                                      25. Vacuum seal your food before you leave.

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                                                        livingonalatte.com

                                                        26. Popcorn on the campfire.

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                                                          kookyculinary.com

                                                          Popcorn that you can place on the stove at home can also be popped over a campfire. You can also make your own using this tutorial.

                                                          27. You can even make bacon and eggs over it.

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                                                            realfamilycamping.blogspot.co.uk

                                                            That’s right! Full instructions here.

                                                            28. Keep your toiletries handy.

                                                            shower-caddy
                                                              myshowerline.com

                                                              Buy this magnificent contraption here.

                                                              29. Compact, unbreakable cups!

                                                              silicone-cups
                                                                reuseit.com

                                                                Get them while you can!

                                                                30. Tic-Tac boxes are great for storing ingredients.

                                                                spices-tic-tac
                                                                  seattlesundries.com

                                                                  With these 30 camping tips and tricks, you can work DIY magic into nearly every aspect of camping, and make your next camping trip a comfortable, easy blast. Good luck!

                                                                  Featured photo credit: Unsplash via unsplash.com

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