How to eat less junk food? Serve it to yourself

Even for those of us with the healthiest of intentions, it’s incredibly hard to resist the biscuit tin, chocolate box, or plate of cocktail sausages when it’s offered directly to you.

And when the craving hits, seeing that deliciously unhealthy food right under your nose often results in the crumbling of willpower and giving into temptation. Sometimes it’s inevitable.

But according to new research, the best thing to do in such situations is simply to serve yourself, rather than have someone else cut you a slice of that rich fudgey chocolate cake.

The results of a new study published in the Journal of Marketing Research reveals that people eat less unhealthy food when they serve it themselves, rather them have someone else give them a plateful.

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Eating ju

“We find that when participants are given the choice of whether or not to consume snacks that they perceive as relatively unhealthy, they have a greater inclination to consume these snacks when less (versus more) physical involvement is required to help themselves to the food,” study authors Linda Hagen, Aradhna Krishna, and Brent McFerran said.

So when eating the junk food involves effort on your part - ie. getting up, going over to a table and taking a selection of chocolates - you’ll likely eat less than if you were given a plate of chocolates by someone else.

“We suggest that this behaviour occurs because being less physically involved in serving one's food allows participants to reject responsibility for unhealthy eating and thus to feel better about themselves following indulgent consumption.” If someone else has served the food, it's not your fault, right?

Interestingly, the authors found the same did not apply for healthy foods.

To reach their conclusions, the researchers conducted five different experiments. Volunteers were brought into a lab where there were Reese’s Pieces (the delicious M&M-sized peanut butter chocolates) left out on a table for them to eat.

Different serving methods were tested - when the chocolates were placed in big bowls for the volunteers to serve themselves, no one did. 

However when the Reese’s Pieces were already served in small cups, about a third of the participants ate them.

So if we want to eat less junk food, perhaps the answer is always to serve food in a way that requires measuring out our own portions, because apparently we're too lazy to do so.

Source: Rachel Hosie

Tips for a Healthier Heart

It is clear as crystal - your diet has a profound effect on your physical and mental health. When combined with a regular physical exercise routine, adequate sleep and minimal-stress lifestyle, you pave way towards a long and healthy life!

In terms of cardiovascular health, it is a well-known fact that a healthy diet comprising of certain heart-friendly foods work wonders to keep heart diseases at bay. With cardiovascular diseases being the numero uno killer of men and women globally, it is important to maintain a healthy heart by consuming foods that help lower cholesterol levels, control blood pressure and blood sugar levels and maintain a healthy body weight. Here are a few heart-healthy diet tips that work towards preventing heart diseases.

1. Control your portion size

Eating right begins with eating the right size! Stuffing yourself with food is a sure way to add unwanted calories. Try using a small plate to control your portion size. Incorporate larger portions of fruits and vegetables, while lowering the portions of processed foods. It is a good idea to track the number of portions or servings that you consume. For starters, use a measuring cup, spoon or scale to track the size and weight of your servings.

2. Reduce unhealthy fats

Saturated and trans fats increase the levels of 'bad' cholesterol - Low-Density Lipoprotein (LDL) - in your body, thereby increasing the risk of cardiovascular diseases. Work towards limiting or entirely cutting out trans fats from your diet. Limit your consumption of processed or packaged foods such as chips and cookies. Replace solid fats such as butter and hydrogenated margarine with liquid vegetable oils such as olive oil or sunflower oil. You can also swap whole milk with low fat or skimmed milk.

3. Incorporate healthy fats

Not all fats are bad for you! Omega 3 fatty acids, Omega 6 fatty acids and monounsaturated fats work towards increasing HDL (High-Density Lipoprotein) cholesterol levels that are good for the heart. Fatty fish such as salmon, trout and herring are rich sources of Omega 3 fatty acids. Vegetable oils and soy nuts are great sources of Omega 6 fatty acids, while peanuts, pecans, almonds, cashews and avocados are good sources of monounsaturated fats. A simple way to add healthy fat to your diet is to grind flaxseed and add it to cereals, breakfast mixes or any baked foods. However, the key is moderation; all types of fats have a high calorie count.

4. Consume low-fat proteins

Lean meats such as poultry and fish, eggs and low-fat dairy products such as skimmed milk are excellent sources of low-fat protein. As previously mentioned, fatty fish such as salmon, herring and mackerel are rich sources of Omega 3 fatty acids. Alternatively, you can consume flaxseed, canola oil, walnuts and soybeans for vegetarian sources of Omega 3 fatty acids. You can completely substitute animal protein for plant protein by using legumes such as beans, lentils and peas. These are good sources of protein, contain less fat and no cholesterol.

5. Indulge in fruits and vegetables

Besides being super-rich sources of dietary fibre, vitamins and minerals, fruits and vegetables are low on calories and may curb your pangs for high-fat foods such as processed foods and snacks. Always keep a bowl of fruit or a box of cut vegetables handy in the refrigerator for some healthy snacking, or to whip up a fresh salad! Incorporate vegetables, especially leafy vegetables, into your cooking. Add legumes such as beans, lentils and beans to your diet. Carrots, tomatoes and celery are rich in insoluble fibre while berries, citrus fruits, beans, nuts, apples and pears are rich in soluble fibre. Both types of fibre are heart-healthy.

6. Be a fan of whole grains!

Whole grains are rich sources of fibre and other vital nutrients that help in regulating blood pressure, thereby maintaining a healthy heart. Substitute white rice and refined flour products such as white bread, biscuits and so on with whole wheat flour, whole grain bread, oatmeal, high-fibre cereals, and whole grains such as brown rice.

7. Reduce your sodium intake

High sodium levels can increase your blood pressure, thereby increasing the risk of cardiovascular diseases. Limit your sodium intake by reducing the amount of salt and salty foods in your diet. Avoid foods and condiments with high sodium content such as table salt, canned soups and foods, soy sauce and tomato juice. Replace them with herbs and spices, low sodium labelled foods and sauces and salt substitutes.

Besides following a heart-healthy diet, it is important to lead a stress-free life, combined with adequate physical activity and regulated sleep to keep your body energised, your mind fresh and your heart ever-healthy!

Article Source: http://EzineArticles.com/9243176 Karthic Guduro