How to train yourself to a healthy diet? 5 scientific ways


This rapid distraction technique has a significant effect on appetite and cravings for snacks caused by stress. You only need to press your finger on the forehead for 30 seconds. "When we feel stress, eating is one of the fastest ways to feel relief. It acts as a sedative, "says Jessica Ortner, author of" The Technique of Emotional Freedom for Weight Loss and Confidence in Your Body. " Therefore, reduce the hunger helps a technique to relieve stress, based on the use of biologically active points on the human body.

J. Ortner, The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More, Hay House, May 13, 2014.

read also pereskusit? On health! The smell of fresh fruit

To deceive the desire to buy the most caloric dessert in the restaurant will help the smell of fruit. According to a study by French psychologists published in the magazine Appetite, subjects who inhaled the aroma of a pear or melon for 15 minutes subsequently chose a low-calorie fruit dessert rather than chocolate (unlike the participants in the experiment who did not smell fruit before making a choice ).

M.Gaillet-Torrent et al. "Impact of a non-attentively perceived odour on subsequent food choices", Appetite Journal, January 2014.

Read also How to build a diet on the LCHF diet? Tips from Sam Klebanov Good things come in small packages

To cope with the desire to eat chocolate (or other illicit sweetness), there is not necessarily a whole tile. This was reported after his research by Brian Wansink *, author of "Slim By Design" ** and director of the Cornwall Lab Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

"The majority of those who could be satisfied with one quarter of their portion, eat everything - to excessive saturation," - says Brian. The trick of his method is to eat only a small part, and remove the rest from the field of vision. After 15 minutes from the desire to eat everything else will not become a trace ***.

"The principle of a small piece" works not only with sweet, but with the main dishes. Try to finely chop large chunks and share large portions of high-calorie food - take an example from restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is more food on the plate than it really is.

* B. Wansink, P. Chandon "Slim by Design: Redirecting the Accidental Drivers of Mindless Overating", Journal of Consumer Psychology, March 2014. ** B. Wansink "Slim by Design. Mindless Eating Solutions For Everyday Life, Harper Collins Publishers, September 2014. *** R.Grumman Bender, "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

read also How to cook: principles of healthy eating Refusal to advertise food

Once you see the advertising of high-calorie food, switch the channel, flip the page or just get distracted. "Images of high-calorie foods cause our appetite and desire to eat them," explains Kathleen Page, assistant professor of medicine at the University of Southern California, USA. - It's very hard to resist the desire to eat fatty foods shown in advertising, so you need to find a way to avoid contact with advertising, for example, to move away from the TV during commercial breaks. "

Sh. Luo et al. "Abdominal fat is associated with a greater brain reward to high-calorie food cues in Hispanic women", Obesity (Silver Spring), May 2013.

Pure water

Drinking water is necessary not only to fill the stomach. The choice of drink affects the choice of dishes: so, with soda, most people consume fatty foods, and not a light salad. And having chosen water, you, most likely, prefer vegetables and low-calorie food.

R. Grumman Bender "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

Text: Ekaterina Novikova
Подробнее

How to train yourself to a healthy diet? 5 scientific ways


This rapid distraction technique has a significant effect on appetite and cravings for snacks caused by stress. You only need to press your finger on the forehead for 30 seconds. "When we feel stress, eating is one of the fastest ways to feel relief. It acts as a sedative, "says Jessica Ortner, author of" The Technique of Emotional Freedom for Weight Loss and Confidence in Your Body. " Therefore, reduce the hunger helps a technique to relieve stress, based on the use of biologically active points on the human body.

J. Ortner, The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More, Hay House, May 13, 2014.

read also pereskusit? On health! The smell of fresh fruit

To deceive the desire to buy the most caloric dessert in the restaurant will help the smell of fruit. According to a study by French psychologists published in the magazine Appetite, subjects who inhaled the aroma of a pear or melon for 15 minutes subsequently chose a low-calorie fruit dessert rather than chocolate (unlike the participants in the experiment who did not smell fruit before making a choice ).

M.Gaillet-Torrent et al. "Impact of a non-attentively perceived odour on subsequent food choices", Appetite Journal, January 2014.

Read also How to build a diet on the LCHF diet? Tips from Sam Klebanov Good things come in small packages

To cope with the desire to eat chocolate (or other illicit sweetness), there is not necessarily a whole tile. This was reported after his research by Brian Wansink *, author of "Slim By Design" ** and director of the Cornwall Lab Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

"The majority of those who could be satisfied with one quarter of their portion, eat everything - to excessive saturation," - says Brian. The trick of his method is to eat only a small part, and remove the rest from the field of vision. After 15 minutes from the desire to eat everything else will not become a trace ***.

"The principle of a small piece" works not only with sweet, but with the main dishes. Try to finely chop large chunks and share large portions of high-calorie food - take an example from restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is more food on the plate than it really is.

* B. Wansink, P. Chandon "Slim by Design: Redirecting the Accidental Drivers of Mindless Overating", Journal of Consumer Psychology, March 2014. ** B. Wansink "Slim by Design. Mindless Eating Solutions For Everyday Life, Harper Collins Publishers, September 2014. *** R.Grumman Bender, "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

read also How to cook: principles of healthy eating Refusal to advertise food

Once you see the advertising of high-calorie food, switch the channel, flip the page or just get distracted. "Images of high-calorie foods cause our appetite and desire to eat them," explains Kathleen Page, assistant professor of medicine at the University of Southern California, USA. - It's very hard to resist the desire to eat fatty foods shown in advertising, so you need to find a way to avoid contact with advertising, for example, to move away from the TV during commercial breaks. "

Sh. Luo et al. "Abdominal fat is associated with a greater brain reward to high-calorie food cues in Hispanic women", Obesity (Silver Spring), May 2013.

Pure water

Drinking water is necessary not only to fill the stomach. The choice of drink affects the choice of dishes: so, with soda, most people consume fatty foods, and not a light salad. And having chosen water, you, most likely, prefer vegetables and low-calorie food.

R. Grumman Bender "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

Text: Ekaterina Novikova
Подробнее

PSYCHOLOGIES invites to the gastronomic festival Taste of Moscow


The Taste Festival is held around the world: in England, France, Italy, Australia, the Netherlands, Finland, Canada, Ireland, South Africa, the United Arab Emirates and other countries. At the same time, the unchanged flagman is the unique Taste of London.

In Moscow, the festival has rightfully become one of the brightest and most anticipated events. The guests will be met by the chefs of the most delicious and popular restaurants in Moscow: Sumosan, Bontempi, Björn, Orange 3, Food Embassy by Julia Vysotskaya, Saxon + Parole, Extra Lounge, Lakki Luciano, Ribambelle, Il Forno, Molon Lave, Cheese "," Height 5642 "," TSUM Moscow "and others.

alt

They presented a special degustation menu made up of their best specialties. Guests were waited with gastronomic compliments from the organizers and partners, a rich musical program, recreation and leisure areas for the whole family and much more!

read also

Food and the brain: scared to lose weight and grow wiser

At the festival there were several thematic venues. Gastronomic master classes and presentations of the best chefs of the world will be held in the Electrolux Taste Theater zone for three days, the interactive training culinary workshop - Electrolux Chefs' Secrets provided a unique opportunity to cook a variety of gastronomic masterpieces under the guidance of the most titled chefs and restaurateurs.

alt

Children's playgrounds with animators, interactive and cognitive program, special children's menu from the network of family cafes and confectioneries "AnderSon", as well as evening DJ sets and show programs complemented the holiday atmosphere and created a wonderful mood for all guests of the festival.

read also

Refuse the meat?

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Подробнее

How to train yourself to a healthy diet? 5 scientific ways


This rapid distraction technique has a significant effect on appetite and cravings for snacks caused by stress. You only need to press your finger on the forehead for 30 seconds. "When we feel stress, eating is one of the fastest ways to feel relief. It acts as a sedative, "says Jessica Ortner, author of" The Technique of Emotional Freedom for Weight Loss and Confidence in Your Body. " Therefore, reduce the hunger helps a technique to relieve stress, based on the use of biologically active points on the human body.

J. Ortner, The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More, Hay House, May 13, 2014.

read also pereskusit? On health! The smell of fresh fruit

To deceive the desire to buy the most caloric dessert in the restaurant will help the smell of fruit. According to a study by French psychologists published in the magazine Appetite, subjects who inhaled the aroma of a pear or melon for 15 minutes subsequently chose a low-calorie fruit dessert rather than chocolate (unlike the participants in the experiment who did not smell fruit before making a choice ).

M.Gaillet-Torrent et al. "Impact of a non-attentively perceived odour on subsequent food choices", Appetite Journal, January 2014.

Read also How to build a diet on the LCHF diet? Tips from Sam Klebanov Good things come in small packages

To cope with the desire to eat chocolate (or other illicit sweetness), there is not necessarily a whole tile. This was reported after his research by Brian Wansink *, author of "Slim By Design" ** and director of the Cornwall Lab Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

"The majority of those who could be satisfied with one quarter of their portion, eat everything - to excessive saturation," - says Brian. The trick of his method is to eat only a small part, and remove the rest from the field of vision. After 15 minutes from the desire to eat everything else will not become a trace ***.

"The principle of a small piece" works not only with sweet, but with the main dishes. Try to finely chop large chunks and share large portions of high-calorie food - take an example from restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is more food on the plate than it really is.

* B. Wansink, P. Chandon "Slim by Design: Redirecting the Accidental Drivers of Mindless Overating", Journal of Consumer Psychology, March 2014. ** B. Wansink "Slim by Design. Mindless Eating Solutions For Everyday Life, Harper Collins Publishers, September 2014. *** R.Grumman Bender, "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

read also How to cook: principles of healthy eating Refusal to advertise food

Once you see the advertising of high-calorie food, switch the channel, flip the page or just get distracted. "Images of high-calorie foods cause our appetite and desire to eat them," explains Kathleen Page, assistant professor of medicine at the University of Southern California, USA. - It's very hard to resist the desire to eat fatty foods shown in advertising, so you need to find a way to avoid contact with advertising, for example, to move away from the TV during commercial breaks. "

Sh. Luo et al. "Abdominal fat is associated with a greater brain reward to high-calorie food cues in Hispanic women", Obesity (Silver Spring), May 2013.

Pure water

Drinking water is necessary not only to fill the stomach. The choice of drink affects the choice of dishes: so, with soda, most people consume fatty foods, and not a light salad. And having chosen water, you, most likely, prefer vegetables and low-calorie food.

R. Grumman Bender "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

Text: Ekaterina Novikova
Подробнее

How to train yourself to a healthy diet? 5 scientific ways


This rapid distraction technique has a significant effect on appetite and cravings for snacks caused by stress. You only need to press your finger on the forehead for 30 seconds. "When we feel stress, eating is one of the fastest ways to feel relief. It acts as a sedative, "says Jessica Ortner, author of" The Technique of Emotional Freedom for Weight Loss and Confidence in Your Body. " Therefore, reduce the hunger helps a technique to relieve stress, based on the use of biologically active points on the human body.

J. Ortner, The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More, Hay House, May 13, 2014.

read also pereskusit? On health! The smell of fresh fruit

To deceive the desire to buy the most caloric dessert in the restaurant will help the smell of fruit. According to a study by French psychologists published in the magazine Appetite, subjects who inhaled the aroma of a pear or melon for 15 minutes subsequently chose a low-calorie fruit dessert rather than chocolate (unlike the participants in the experiment who did not smell fruit before making a choice ).

M.Gaillet-Torrent et al. "Impact of a non-attentively perceived odour on subsequent food choices", Appetite Journal, January 2014.

Read also How to build a diet on the LCHF diet? Tips from Sam Klebanov Good things come in small packages

To cope with the desire to eat chocolate (or other illicit sweetness), there is not necessarily a whole tile. This was reported after his research by Brian Wansink *, author of "Slim By Design" ** and director of the Cornwall Lab Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

"The majority of those who could be satisfied with one quarter of their portion, eat everything - to excessive saturation," - says Brian. The trick of his method is to eat only a small part, and remove the rest from the field of vision. After 15 minutes from the desire to eat everything else will not become a trace ***.

"The principle of a small piece" works not only with sweet, but with the main dishes. Try to finely chop large chunks and share large portions of high-calorie food - take an example from restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is more food on the plate than it really is.

* B. Wansink, P. Chandon "Slim by Design: Redirecting the Accidental Drivers of Mindless Overating", Journal of Consumer Psychology, March 2014. ** B. Wansink "Slim by Design. Mindless Eating Solutions For Everyday Life, Harper Collins Publishers, September 2014. *** R.Grumman Bender, "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

read also How to cook: principles of healthy eating Refusal to advertise food

Once you see the advertising of high-calorie food, switch the channel, flip the page or just get distracted. "Images of high-calorie foods cause our appetite and desire to eat them," explains Kathleen Page, assistant professor of medicine at the University of Southern California, USA. - It's very hard to resist the desire to eat fatty foods shown in advertising, so you need to find a way to avoid contact with advertising, for example, to move away from the TV during commercial breaks. "

Sh. Luo et al. "Abdominal fat is associated with a greater brain reward to high-calorie food cues in Hispanic women", Obesity (Silver Spring), May 2013.

Pure water

Drinking water is necessary not only to fill the stomach. The choice of drink affects the choice of dishes: so, with soda, most people consume fatty foods, and not a light salad. And having chosen water, you, most likely, prefer vegetables and low-calorie food.

R. Grumman Bender "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

Text: Ekaterina Novikova
Подробнее

How to train yourself to a healthy diet? 5 scientific ways


This rapid distraction technique has a significant effect on appetite and cravings for snacks caused by stress. You only need to press your finger on the forehead for 30 seconds. "When we feel stress, eating is one of the fastest ways to feel relief. It acts as a sedative, "says Jessica Ortner, author of" The Technique of Emotional Freedom for Weight Loss and Confidence in Your Body. " Therefore, reduce the hunger helps a technique to relieve stress, based on the use of biologically active points on the human body.

J. Ortner, The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More, Hay House, May 13, 2014.

read also pereskusit? On health! The smell of fresh fruit

To deceive the desire to buy the most caloric dessert in the restaurant will help the smell of fruit. According to a study by French psychologists published in the magazine Appetite, subjects who inhaled the aroma of a pear or melon for 15 minutes subsequently chose a low-calorie fruit dessert rather than chocolate (unlike the participants in the experiment who did not smell fruit before making a choice ).

M.Gaillet-Torrent et al. "Impact of a non-attentively perceived odour on subsequent food choices", Appetite Journal, January 2014.

Read also How to build a diet on the LCHF diet? Tips from Sam Klebanov Good things come in small packages

To cope with the desire to eat chocolate (or other illicit sweetness), there is not necessarily a whole tile. This was reported after his research by Brian Wansink *, author of "Slim By Design" ** and director of the Cornwall Lab Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

"The majority of those who could be satisfied with one quarter of their portion, eat everything - to excessive saturation," - says Brian. The trick of his method is to eat only a small part, and remove the rest from the field of vision. After 15 minutes from the desire to eat everything else will not become a trace ***.

"The principle of a small piece" works not only with sweet, but with the main dishes. Try to finely chop large chunks and share large portions of high-calorie food - take an example from restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is more food on the plate than it really is.

* B. Wansink, P. Chandon "Slim by Design: Redirecting the Accidental Drivers of Mindless Overating", Journal of Consumer Psychology, March 2014. ** B. Wansink "Slim by Design. Mindless Eating Solutions For Everyday Life, Harper Collins Publishers, September 2014. *** R.Grumman Bender, "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

read also How to cook: principles of healthy eating Refusal to advertise food

Once you see the advertising of high-calorie food, switch the channel, flip the page or just get distracted. "Images of high-calorie foods cause our appetite and desire to eat them," explains Kathleen Page, assistant professor of medicine at the University of Southern California, USA. - It's very hard to resist the desire to eat fatty foods shown in advertising, so you need to find a way to avoid contact with advertising, for example, to move away from the TV during commercial breaks. "

Sh. Luo et al. "Abdominal fat is associated with a greater brain reward to high-calorie food cues in Hispanic women", Obesity (Silver Spring), May 2013.

Pure water

Drinking water is necessary not only to fill the stomach. The choice of drink affects the choice of dishes: so, with soda, most people consume fatty foods, and not a light salad. And having chosen water, you, most likely, prefer vegetables and low-calorie food.

R. Grumman Bender "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

Text: Ekaterina Novikova
Подробнее

Month to return movements lightness


The problem is not only in the natural wear of the joints. Changing seasons, unreasonable (too intense or, on the contrary, insufficient) physical exertion, repetitive monotonous movements and excess weight can also cause problems with joints that make themselves felt after 35 years, and sometimes even earlier. To reduce the burden on the joints, it makes sense to change some habits and use soft means that support their mobility. Here are a few possible solutions.

Unload your menu

Joint pain can cause excess toxins. The body does not have time to cleanse if we consume too much caffeine, alcohol, salt, pepper, refined sugar and food of animal origin. To reduce the load on the digestive system and give the body the opportunity to "slip the blockages", at least a couple of weeks, eat cereals without gluten (millet, wild rice, buckwheat, cinnamon) instead of cereals, instead of white sugar - honey, stevia, Jerusalem artichoke or agave syrup . Dairy products are replaced with coconut and almond milk, and also easier to digest with goat curd and fresh goat cheese. Instead of meat, it's good to temporarily switch to lentils, peas, beans, chickpeas and other legumes.However, if you do not agree even for a while to abandon your steak, nutritionist Nadya Andreeva * recommends combining it with a lot of fresh greens.

read also Sensory deprivation: what is it? Pay attention to turmeric

This bright orange warming spice not only stimulates the liver, but also has a powerful anti-inflammatory effect, and therefore helps with rheumatism and muscle pain. If you add turmeric to the daily menu, it will improve the mobility of the joints and make the bones stronger. Especially many valuable substances contain the whole root of turmeric (looks like ginger, only yellow), but the crushed dried spice will also noticeably improve one's health. How to use it? Together with beans, vegetables and rice. Ayurvedic physician Dhaniya Dharani from the center of "Atreya Ayurveda" recommends in the evening to drink a cup of warm milk, boiled with turmeric for two to three minutes.

Choose a soft sport

Runs and big tennis can cause inflammation of the joints, so when they are ill they are contraindicated. However, you should not give up playing sports at all.Physical activity saturates the body with oxygen, thereby helping it to remove toxins. You will enjoy swimming, walking on fresh air, bicycle, qigong, yoga, pilates and any kind of stretching.

Perform an exercise to strengthen the knees

Knee joints are one of the most vulnerable. To improve their condition, perform this simple exercise every day, which will take no more than a minute. Place your feet shoulder width apart, slightly bend forward with a straight back and place your hands on your knees - right on your left knee, left - on your right knee. Slightly bend your legs, leaving your hands in the same position, and draw 20 laps in one direction, then the other. Finally, rub your palms on the popliteal areas so that you feel the heat.

Get rid of stress

Having learned to relax, we release a lot of energy that the body can use for self-purification. If meditation for some reason does not suit you, try flotation, the Feldenkrais method, the Rosen method, or one of a variety of oriental practices.

* N. Andreeva "Happy belly. The first steps to conscious nutrition for harmony, lightness and harmony "(Ripol Classic,2014).

read also "Thanks to the illness, I realized that my life will ever end" Text: Olga Muradova
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Turmeric for ease of movement


Where is she from? Spice's birthplace is South Asia. Therefore, it is also called saffron in India. And sometimes "saffron for the poor": a hint of valuable properties at a low price. Today turmeric is also grown in China and Africa. The seasoning prolongs the freshness and pleasant taste of the dishes. In Ayurvedic and Chinese medicine, it is used to improve digestion, strengthen immunity and reduce inflammation, including on the skin. "During the menstruation, Indian women for a few minutes apply ground turmeric to the whole body to stimulate the cleansing of the body," says Ayurvedic beautician Padma Kumari. - Owners of oily skin mix turmeric with yogurt or orange juice and apply the composition to the face for 10-15 minutes. Owners of dry skin add almond oil or whole milk to the spice "(1). Do these masks can only be in the evening: turmeric dyes the skin in orange, washed away which at one time is unlikely to succeed.

read also

Precious turmeric

What does it contain? A special group of polyphenols curcuminoids, mainly - curcumin. He also gives the root a bright golden color and slightly bitter taste.

What is its use? First of all, it has powerful anti-inflammatory properties.In addition, turmeric improves digestion, stimulates the liver and activates the work of the intestines. In large doses, it also has an analgesic effect.

For whom? In the composition of the dishes, turmeric is useful to all as a prophylaxis of inflammation. Those who have arthrosis, arthritis or other joint diseases, it makes sense to use turmeric in the composition of dietary supplements. The main contraindication is hepatitis.

read also "Anti-Cancer" Plate

In any form? In our shops, turmeric is sold mostly shredded, but you can try to buy roots of turmeric during a trip to the eastern countries. They look like ginger, only orange and, as a rule, smaller. At home they can be grinded on a grater or in a blender just before the dish is seasoned. This turmeric has a more pronounced antibacterial and anti-inflammatory effect. It is good to mix turmeric with pepper: it improves the digestibility of curcumin.

In what quantity? No limits. In Indian cuisine turmeric is the main antibacterial component, so it is added to 90% of the dishes. Season it with soups, salads, meat dishes, vegetable stews.Try to prepare traditional dishes with turmeric, for example, sage tahini. To soften the bitter taste of turmeric will help the traditional mixture of curry.

1. Ayurvedic cosmetologist Padma Kumari is taking a reception at the Center for Ayurvedic Medicine and Yoga Therapy "Atreya Ayurveda".

read also

Food and the brain: scared to lose weight and grow wiser

Text: Olga Muradova
Подробнее

How to train yourself to a healthy diet? 5 scientific ways


This rapid distraction technique has a significant effect on appetite and cravings for snacks caused by stress. You only need to press your finger on the forehead for 30 seconds. "When we feel stress, eating is one of the fastest ways to feel relief. It acts as a sedative, "says Jessica Ortner, author of" The Technique of Emotional Freedom for Weight Loss and Confidence in Your Body. " Therefore, reduce the hunger helps a technique to relieve stress, based on the use of biologically active points on the human body.

J. Ortner, The Tapping Solution for Weight Loss & Body Confidence: A Woman's Guide to Stressing Less, Weighing Less, and Loving More, Hay House, May 13, 2014.

read also pereskusit? On health! The smell of fresh fruit

To deceive the desire to buy the most caloric dessert in the restaurant will help the smell of fruit. According to a study by French psychologists published in the magazine Appetite, subjects who inhaled the aroma of a pear or melon for 15 minutes subsequently chose a low-calorie fruit dessert rather than chocolate (unlike the participants in the experiment who did not smell fruit before making a choice ).

M.Gaillet-Torrent et al. "Impact of a non-attentively perceived odour on subsequent food choices", Appetite Journal, January 2014.

Read also How to build a diet on the LCHF diet? Tips from Sam Klebanov Good things come in small packages

To cope with the desire to eat chocolate (or other illicit sweetness), there is not necessarily a whole tile. This was reported after his research by Brian Wansink *, author of "Slim By Design" ** and director of the Cornwall Lab Food and Brand Lab. In his opinion, one or two small pieces can satisfy the desire to eat sweetness and will not affect the diet.

"The majority of those who could be satisfied with one quarter of their portion, eat everything - to excessive saturation," - says Brian. The trick of his method is to eat only a small part, and remove the rest from the field of vision. After 15 minutes from the desire to eat everything else will not become a trace ***.

"The principle of a small piece" works not only with sweet, but with the main dishes. Try to finely chop large chunks and share large portions of high-calorie food - take an example from restaurants. By the way, cutting into small pieces is an effective way of self-deception: it seems that there is more food on the plate than it really is.

* B. Wansink, P. Chandon "Slim by Design: Redirecting the Accidental Drivers of Mindless Overating", Journal of Consumer Psychology, March 2014. ** B. Wansink "Slim by Design. Mindless Eating Solutions For Everyday Life, Harper Collins Publishers, September 2014. *** R.Grumman Bender, "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

read also How to cook: principles of healthy eating Refusal to advertise food

Once you see the advertising of high-calorie food, switch the channel, flip the page or just get distracted. "Images of high-calorie foods cause our appetite and desire to eat them," explains Kathleen Page, assistant professor of medicine at the University of Southern California, USA. - It's very hard to resist the desire to eat fatty foods shown in advertising, so you need to find a way to avoid contact with advertising, for example, to move away from the TV during commercial breaks. "

Sh. Luo et al. "Abdominal fat is associated with a greater brain reward to high-calorie food cues in Hispanic women", Obesity (Silver Spring), May 2013.

Pure water

Drinking water is necessary not only to fill the stomach. The choice of drink affects the choice of dishes: so, with soda, most people consume fatty foods, and not a light salad. And having chosen water, you, most likely, prefer vegetables and low-calorie food.

R. Grumman Bender "7 Scientifically Proven Ways to Trick Yourself Into Eating Healthier", Yahoo Health, November 2014.

Text: Ekaterina Novikova
Подробнее

Month to return movements lightness


The problem is not only in the natural wear of the joints. Changing seasons, unreasonable (too intense or, on the contrary, insufficient) physical exertion, repetitive monotonous movements and excess weight can also cause problems with joints that make themselves felt after 35 years, and sometimes even earlier. To reduce the burden on the joints, it makes sense to change some habits and use soft means that support their mobility. Here are a few possible solutions.

Unload your menu

Joint pain can cause excess toxins. The body does not have time to cleanse if we consume too much caffeine, alcohol, salt, pepper, refined sugar and food of animal origin. To reduce the load on the digestive system and give the body the opportunity to "slip the blockages", at least a couple of weeks, eat cereals without gluten (millet, wild rice, buckwheat, cinnamon) instead of cereals, instead of white sugar - honey, stevia, Jerusalem artichoke or agave syrup . Dairy products are replaced with coconut and almond milk, and also easier to digest with goat curd and fresh goat cheese. Instead of meat, it's good to temporarily switch to lentils, peas, beans, chickpeas and other legumes.However, if you do not agree even for a while to abandon your steak, nutritionist Nadya Andreeva * recommends combining it with a lot of fresh greens.

read also Sensory deprivation: what is it? Pay attention to turmeric

This bright orange warming spice not only stimulates the liver, but also has a powerful anti-inflammatory effect, and therefore helps with rheumatism and muscle pain. If you add turmeric to the daily menu, it will improve the mobility of the joints and make the bones stronger. Especially many valuable substances contain the whole root of turmeric (looks like ginger, only yellow), but the crushed dried spice will also noticeably improve one's health. How to use it? Together with beans, vegetables and rice. Ayurvedic physician Dhaniya Dharani from the center of "Atreya Ayurveda" recommends in the evening to drink a cup of warm milk, boiled with turmeric for two to three minutes.

Choose a soft sport

Runs and big tennis can cause inflammation of the joints, so when they are ill they are contraindicated. However, you should not give up playing sports at all.Physical activity saturates the body with oxygen, thereby helping it to remove toxins. You will enjoy swimming, walking on fresh air, bicycle, qigong, yoga, pilates and any kind of stretching.

Perform an exercise to strengthen the knees

Knee joints are one of the most vulnerable. To improve their condition, perform this simple exercise every day, which will take no more than a minute. Place your feet shoulder width apart, slightly bend forward with a straight back and place your hands on your knees - right on your left knee, left - on your right knee. Slightly bend your legs, leaving your hands in the same position, and draw 20 laps in one direction, then the other. Finally, rub your palms on the popliteal areas so that you feel the heat.

Get rid of stress

Having learned to relax, we release a lot of energy that the body can use for self-purification. If meditation for some reason does not suit you, try flotation, the Feldenkrais method, the Rosen method, or one of a variety of oriental practices.

* N. Andreeva "Happy belly. The first steps to conscious nutrition for harmony, lightness and harmony "(Ripol Classic,2014).

read also "Thanks to the illness, I realized that my life will ever end" Text: Olga Muradova
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