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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 May 25, 2019

      20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

      20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

      Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

      It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

      This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

      Breakfast

      1. Spiced Coconut Squash Breakfast Porridge

      1

        This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

        2. Egg and Avocado Spaghetti Squash Boats

        2

          If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

          3. Spaghetti Squash Frittata for One

          3

            This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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            4. Ingredient Spaghetti Squash Brunch

            4

              It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

              5. Spaghetti Squash Hash Browns

              5

                A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

                Lunch

                6. Spaghetti Squash Chow Mein

                6

                  Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

                  7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

                  7

                    This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                     8. Spaghetti Squash with Mushrooms Parmesan

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                    8

                      Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                       9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                      9

                        A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                         10. Thai Peanut Spaghetti Squash

                        10

                          Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                          Dinner

                          11. Spaghetti Squash Comfort Bowl

                          11

                            This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                            12. Spaghetti Squash Crust Pizza

                            12

                              As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                              13. Spaghetti Squash Fried Rice

                              13

                                Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                                 14. Roasted Garlic Spaghetti Squash Lasagna Boats

                                14

                                  If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                                  15. Chicken Enchilada Stuffed Spaghetti Squash

                                  15

                                    This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                    Dessert

                                    16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                    16

                                      If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                      17. Spaghetti Squash Coconut Custard Pie

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                                      17

                                        With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                         18. Spaghetti Squash Cake With Cream Cheese Glaze

                                        18

                                          This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                           19. Spaghetti Squash Kheer

                                          19

                                            Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                             20. Cinnamon Spice Spaghetti Squash Cake

                                            20

                                              By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                              Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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