8 Perfect Sleep-Better Foods

8 Perfect Sleep-Better Foods

 
Forget what your mom told you: A glass of warm milk before bed might actually keep you up, rather than lull you to sleep. See, the protein in the milk will boost alertness--and unless it's skim, the fat will slow your digestion, making your rest more fitful. Not exactly the best shut-eye remedy. (Sorry, mom.)
 
Nothing makes it harder to fall asleep than knowing how important it is to fall asleep. So when the pressure's on, try chowing down on one of these snacks before bedtime to ensure some serious shut-eye; they're all hand-picked and approved by the Eat This, Not That! nutrition team. These 8 sleep-better foods and drinks have been shown to induce feel-good relaxation chemicals, calming your nerves and slowing your racing brain. You can thank us ... tomorrow morning--after a long, restful night. 
 
NONFAT POPCORN
Pop a bag half an hour before bedtime: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. Skipping the butter-fat will slow the process of boosting those feel-good chemicals, and, as mentioned above, will also slow digestion in general.
 
OATMEAL WITH SLICED BANANA
Sleep is inspired by the hormone melatonin, but stress or excitement can disrupt melatonin's release. Bring your brain back down to earth by whipping up a bowl of instant oatmeal and topping it with a sliced banana, which is rich in melatonin.
 
1 CUP OF PLAIN YOGURT WITH 2 TABLESPOONS MIXED NUTS
Scientists in Slovakia gave people either 3 grams each of two amino acids (lysine and arginine) or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid-fortified speakers were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine. Because both contain alertness-inducing protein, you're best off eating this combo a few hours before bed (or even at midday, before a big, stressful presentation at work). It'll reduce the residual stress you feel later in the evening, meaning you won't replay your day over and over again in your head as you try to fall asleep.
 
A PILE OF SESAME SEEDS
Sesame seeds are one of the best natural sources of tryptophan, the sleep-inducing amino acid responsible for all of those post-Thanksgiving turkey comas. Hold off on the turkey sammies, though-the protein in the turkey might offset the tryptophan's benefit.
 
A HANDFUL OF PRETZELS
Pretzels are a low-calorie, low-fat source of carbohydrates, which will make you feel sleepy, but won't pack on the pounds or give you belly-aching indigestion.
 
1 GLASS OF WINE
It's called a "nightcap" for a reason--a glass of wine really does take the edge off. University of Toronto researchers discovered that one alcoholic drink caused people's blood vessels to relax--but two began to reverse the effects, so limit your intake. Relaxed blood vessels means lower blood pressure, slower heart rate, and greater ability to relax in general.
 
A 4-OZ GLASS OF UNSWEETENED CHERRY JUICE
Cherry juice has serotonin-inducing carbohydrates, which will help relax you. Down the cherry juice an hour before bedtime, in case you feel a small jolt of energy from the sugar. There's not enough to keep you up all night or destabilize your blood sugar levels.
 
RED BELL PEPPERS
Researchers at the University of Alabama fed rats 200 milligrams of vitamin C twice a day and found that it nearly stopped the secretion of cortisol, a hormone released in your body when you're stressed. Calorie for calorie, red bell peppers give you more vitamin C than any other fruit or vegetable.



By David Zinczenko, with Matt Goulding
 
 

Natural Tips for Deep Sleep

Natural Tips for Deep Sleep 

Would you like to sleep like a baby without taking drugs? Americans spend upwards of 3 billion dollars a year on sleep medications, but to avoid the side effects, there are a number of natural remedies you can try first. Read on to learn some of the ways to get a good quality night's sleep.

 
1. Relaxing Rituals to Rest Easy
In Chinese Medicine, nighttime is yin time—or, simply, when the body takes care of itself instead of your desires. Proper sleep is required for your body to repair itself and regenerate. To reach deep, restful sleep, your spirit and heart must be calm. Excessive worry, anxiety, and depression can all disturb the spirit and activate the mind—making it near impossible to fall asleep and stay asleep. Rituals to sooth your spirit and induce a sleep response before bed include soaking your feet in Epson salts for 15 minutes, writing all of your thoughts in a journal to get them out of your head, and practicing relaxation before bed, like the Stress Release meditation below.
 
2. When Food Disturbs Sleep
When you eat late, you wake up tired. Your body will be busy digesting your dinner while you are trying to sleep, so you won't feel rested in the morning. Do not eat anything for at least three hours before bedtime. Also, cut back on eating bacon, cheese, chocolate, ham, potatoes, tomatoes, and sausage, especially before bed. These foods contain tyramine, which inhibits neurochemicals like norepinephrine and can cause insomnia. And, of course if you have sleep problems, caffeine should be cut out.
 
Eat for sleep! Try eating more grains at dinner; carbohydrates tend to make people sleepy. Another snooze snack is a warm cup of milk; because milk is rich in the amino acid tryptophan, it can sometimes aid in deep sleep. Mix in natural vanilla flavoring for a soothing snack. Or if you prefer, eat 1 cup of natural yogurt an hour before bedtime.
 
3. A Peaceful Place for Sleep
Your sleeping environment makes a huge difference to the quality of your sleep. Do everything you can to create a quiet and cozy atmosphere. Ideally, your bedroom should be located in the quietest area of your home. Keep the décor minimal. Lighting should be dim and any music that is played should be soothing. Research has found that lavender, vanilla, and green apple are among the best scents to help lower anxiety and induce sleep, making these smells a good choice for a scented candle or heated essential oil. Try to limit your pets to outside of the bedroom because their movements will keep with your body from fully relaxing into deep R. E. M. sleep. As much as possible, your bedroom should be only for sleep.
 
4. Exercise Enables Sleep
People with regular exercise routines often sleep better and have fewer incidents of insomnia than those don't get regular physical activity. Exercise promotes sleep and improves sleep quality by altering brain chemistry. Exercising moderately for 20 to 30 minutes three times a day, combined with meditation or tai chi in the evening, will not only help you fall and stay asleep, but will also increase the amount of time you spend in R.E.M. sleep. In fact, for some people, exercise alone is enough to overcome sleep problems. Exercise in the morning or afternoon, but do not exercise for at least two hours before bed.
 
5. Herbs to Sleep Tight
A calming tea before bedtime can ensure a good night's sleep. Drink valerian or passionflower (or passiflora) tea before bedtime every night for one month. Simply steep 1 to 2 tablespoons of the dried herbs in one cup of hot water and drink just before bed. Or look for one with the traditional Chinese herbs zizyphus or jujube seed, bamboo shavings, and oyster shell, which soothe the mind and spirit.
 
You might also try Calm-Fort/Sleep formula with useful herbs like lily bulbs, polygala and turmeric that help manage stress and calm the spirit while relieving restlessness and insomnia.
 
6. A Sleep-Friendly Meditation
I had one patient with insomnia who also felt anxious and even a little depressed. In addition to acupuncture and herbal therapies, I decided to teach her a stress release meditation that she could do before bedtime to help with her anxiety. I am happy to report that she is now sleeping like a baby.
 
Try this Stress Release meditation, which works for the majority of my patients who have sleeping problems:
Sit comfortably or lie down on your back. Slow your respiration to deep, abdominal breathing. Utter the word "calm" in your mind with every exhalation. Focus on relaxing each area of your body in sequence, from the top of your head to your toes. Starting with the top of your head, inhale and then exhale while visualizing your scalp muscles relaxing. Say "calm" in your mind. Repeat this with each body part as you move down through all body parts, front, back, and sides, in succession: your face, throat, chest, arms, stomach, abdomen, thighs, knees, legs, ankles, until finally you reach your feet.  When you've relaxed your feet, visualize all the tension in your body leaving through your toes as dark smoke. Practice this for at least 15 minutes before bedtime.


by Dr. Maoshing Ni
 
 
natural beauty tips, sleeping tips

foods to burn more calories

10 FOODS TO EAT TO BURN MORE CALORIES  

There are many foods that you can eat each day to burn calories and lose weight. The great news is that these foods are super delicious and they boast amazing health benefits. Try adding several of these foods into your daily or weekly diet and don’t forget to exercise regularly. This way, you will burn mega calories and improve your health. Without further ado, here are 10 foods to eat to burn more calories. 
 
1. Grapefruit
Grapefruits speed up your metabolism and help burn a lot of calories. This fruit will help you feel full faster and longer with fewer calories. Moreover, grapefruit is rich in fiber that may help stabilize your blood glucose levels. You can add grapefruit to your fruit salad, smoothies or drink a grapefruit juice.
 
2. Celery
The secret of celery is very simple: it contains less calories and helps burn more than you eat. Celery mostly consists of water that’s why it is good as a part of a balanced diet. However, this food is not suitable for celery diet only as your body won’t get the necessary minerals and nutrients. So the best decision will be to combine it with some other foods.
 
3. Whole grains
Studies show that whole grains are healthier than refined grains, it lowers the risk of getting a chronic disease. This type of grains is also a good part of a diet as it takes more time to digest and you won’t get hungry for a longer period of time. Whole grains are rich in various vitamins, minerals and carbohydrates but low in fat.
 
4. Green tea
If you haven’t discovered green tea as a good metabolism booster than it is high time to do it! This exotic Asian hot drink has become something ordinary in our life but we can’t forget about its healthy properties. Rich in antioxidants, green tea boosts your metabolism and helps lose weight, which is just fantastic, ladies, isn’t it? Simply enjoy a cup of hot fragrant green tea and do a great favor to your body.
 
5. Omega-3
It has been scientifically proved that omega-3 acts as a metabolism regulator. Omega-3 is a fatty acid that affects hormone leptin level, which controls how fast fat is burned. As omega-3 is not produced by our bodies we can only get it by eating fish (tuna, herring, salmon in the first place) or through special additives and omega-3 supplements.
 
6. Coffee
I think nobody can imagine their life without a cup of delicious coffee to wake up and start a nice cheerful morning. We all know that it is because caffeine that helps us feel lively and alert. As a dose of caffeine gets into the system the heart rate increases, blood takes more oxygen and more calories burn down. Unfortunately, the effect is spoilt by all kinds of creams and sugar added into the cup. Think of a decent replacement for it, for example, you may try cinnamon instead.
 
7. Avocado
Avocado is a triple-fat burner. It contains monounsaturated fat that speeds up your metabolism and protects the energy-producing part of the cells from free radical damage. Moreover, avocado has a lot of wonderful health benefits. It reduces cholesterol levels, heals wounds, reduces your risk of heart disease and stroke and is good for your eyes and hair. You can eat half an avocado with tomatoes and sea salt for a healthy on-the-go breakfast, add sliced avocado to a green bean and spinach salad, or make a tasty avocado smoothie with cinnamon and coconut milk.
 
8. Spicy foods
Any spicy thing belongs to the group of foods that help burn calories faster. They are not rich in calories and they may be a great addition to your meals. These may be cayenne pepper or some hot sauces, just make sure that you read the list of content before you put it into your plate.
 
9. Chia seeds
Chia seeds are rich in protein, fiber, and omega-3 fats and help boost the metabolism, suppress the appetite, and turn on glucagon, our big fat burning hormone. Just soak some chia seeds for about 15 minutes so that they swell up to ten times their size. Chia seeds will keep you fuller longer and prevent you from overeating. You can add them to your smoothies, salads, yogurt or oatmeal.
  
10. Brazil nuts
One of the most delicious foods to eat to burn more calories is Brazil nuts. These nuts help speed up your metabolism by converting the basic thyroid hormone into T3, the active form of thyroid hormone. Brazil nuts can also help fight cellulite and boost the immune system. Drink Brazil nut milk with cardamom and vanilla, snack on Brazil nuts, or sprinkle some Brazil nuts on a papaya, mango, and citrus fruit salad.
 
If you are aware of all the positive characteristics of the foods you eat it may become a powerful tool when fighting extra weight. These foods boost metabolism so that calories burn faster. In combination with physical exercises the effect won’t make you wait for a long time. Please share your secrets of healthy eating that helps losing weight, let’s share our experience!
 
By Diana White

Foods that Fight Fat

8 Foods that Fight Fat

Want to lose weight as you chow down? Your wish is granted! (I promise, this is no fairy tale.) Your supermarket is filled with foods that studies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet!
 
Almonds These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed. Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts!
 
Berries I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.
 
Cinnamon Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal.
 
Mustard It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest.
 
Oranges This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.
 
Soybeans Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.
 
Sweet potatoes The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.

 
By Lucy Danziger, SELF Editor-in-Chief

Piper nigrum - thermogenic herb

Piper nigrum - thermogenic herb

Scientific name: Piper nigrum Linn.
 
Other names: Black pepper, Maricha
 
Piper nigrum is another active ingredient in our unique formular. It is “Thermogenic herb”. It enhances thermo-genesis of lipid (fat molecules) and accelerates energy metabolism in the body.
 
It particularly traps and enhances the thermo-genesis of saturated fats which are most difficult to be  by physical activity. It also exerts local anesthetic effect in stomach, then suppressing excess appetite.
 
What is Thermogenesis?
 
The metabolic process which produces energy at the cellular level in our body.  Although thermogenesis has been identified as a key factor in maintaining weight loss, it also play an integral role in utilizing the daily food and nutrients that body consumes. Thermogenesis helps the mechanisms that lead to digestion and subsequent intestinal absorption.
 
And that Piper nigrum enhances the body's natural thermogenic activity.
Enhancement by increasing the thermal energy sufficient to "power up" the mechanism related to thermogenesis. Resulting in increased metabolic processes that provide a more efficient mode of nutrient (i.e. vitamins, minerals, herbals, amino acids, etc.) transportation into the blood.
 
Improve Digestion and Promote Intestinal Health
 
Piper nigrum stimulates the endocrine system and helps increase energy. It is supportive to the digestive glands. It also increases cellular oxygenation.
 
Piper nigrum stimulates the taste buds that signal an alert to the stomach, then increase of hydrochloric acid secretion. Hydrochloric acid is necessary for the digestion of proteins and other food components, resulting in improving digestion. (Note: Insufficiency of hydrochloric acid, food may sit in the stomach for an extended period of time, leading to heartburn or indigestion, or it may pass into the intestines, where it can be used as a food source for unfriendly gut micro-organism, whose activities produce gas, irritation, and/or diarrhea or constipation.)
 
References of Piper nigrum                                        
 
Protective effects of Piper nigrum and Vinca perosea in alloxan-induced diabetic rats
 
Kaleem M, Sheema, Sarmad H, Bano B. Protective effects of Piper nigrum and Vinca rosea in alloxan induced diabetic rats. Indian J Physiol Pharmacol. 2005 Jan;49(1):65-71. 
 
Aqueous extract of Piper nigrum seeds and Vinca rosea flowers were administered orally to alloxan induced diabetic rats once a day for 4 weeks. These treatments lead to significant lowering of blood sugar levels and reduction in serum lipids. The levels of antioxidant enzymes, catalase and glutathione peroxidase decreased in alloxan induced diabetic rats however these levels returned to normal in insulin, P. nigrum and V. rosea treated rats. There was no significant difference in superoxide dismutase activity in all groups compared to controls. Lipid peroxidation levels were significantly higher in diabetic rats and were slightly increased in the treated rats as compared to the control rats.
 
These results suggest that oxidative stress plays a key role in diabetes, and treatment with P. nigrum and V. rosea are useful in controlling not only glucose and lipid levels but may be helpful in strengthening their antioxidant potential.
 
_______________________________________________________
 
Antioxidant efficacy of black pepper (Piper nigrum L.) and piperine in rats with high fat diet induced oxidative stress.  
 
Vijayakumar RS, Surya D, Nalini N. Redox Report. 2004;9:105-10. Department of Biochemistry, Annamalai University, Annamalai Nagar, Tamilnadu, India.
 
The present study was aimed to explore the effect of black pepper (Piper nigrum L.) on tissue lipid peroxidation, enzymic and non-enzymic antioxidants in rats fed a high-fat diet. Thirty male Wistar rats (95-115 g) were divided into 5 groups. They were fed standard pellet diet, high-fat diet (20% coconut oil, 2% cholesterol and 0.125% bile salts), high-fat diet plus black pepper (0.25 g or 0.5 g/kg body weight), high-fat diet plus piperine (0.02 g/kg body weight) for a period of 10 weeks. Significantly elevated levels of thiobarbituric acid reactive substances (TBARS), conjugated dienes (CD) and significantly lowered activities of superoxide dismutase (SOD), catalase (CAT), glutathione peroxidase (GPx), glutathione-S-transferase (GST) and reduced glutathione (GSH) in the liver, heart, kidney, intestine and aorta were observed in rats fed the high fat diet as compared to the control rats. Simultaneous supplementation with black pepper or piperine lowered TBARS and CD levels and maintained SOD, CAT, GPx, GST, and GSH levels to near those of control rats. The data indicate that supplementation with black pepper or the active principle of black pepper, piperine, can reduce high-fat diet induced oxidative stress to the cells.
 
 
PMID: 15231065 [PubMed - indexed for MEDLINE]
 

Garcinia cambogia - thermogenic herb

Garcinia cambogia - thermogenic herb

 Garcinia cambogia is "Popular" component of over-the-counter weight-loss formulations around the world. Many many diet pills have Garcinia cambogia as major ingredient. Garcinia cambogia is a unique source of Hydroxycitric Acid (HCA). HCA has been studied extensively and found to suppress fatty acid synthesis and food intake, in addition to sparing the use of carbohydrate in the body while causing an increase in fat oxidation.

 

Garcinia cambogia does not affect the central nervous system, then people who tried the herbs are not likely to gain weight after stopping.

 

Scientific Name: Garcinia cambogia

 

Common Name: Garcinia cambogia, Malabar tamarind, Brindall berry, Hydroxycitric Acid (HCA)

 

Garcinia cambogia is a small-pumpkin shaped tropical fruit native to Southeast Asian and India countries. According to Indian folk tradition, Garcinia cambogia has been described for such ailments as rheumatism and bowel complaints.  

 

Hydroxycitric acid (HCA) is a natural substance that is extracted from the rind of the fruit of the Garcinia cambogia tree, and has been extensively studied for over thirty years and found to be effective in inhibiting lipogenesis, lowers the production of cholesterol & fatty acids, increases the production of glycogen in the liver, suppresses appetite, increases the body’s production of heat by activating the process of thermogenesis, and encourages weight-loss in laboratory animals. This acid is a natural compound that is similar to citric acid found in other citrus fruits. A decoction of the fruit rind is often given in support of rheumatism and bowel complaints. There have been numerous studies lately that determined possible uses of HCA for dieters or athletes. Research with animals has found that HCA enhances weight loss by curbing the animal's appetites naturally, and by modifying their metabolism so that they have less of a tendency to convert carbohydrates to fat. Other studies have found that HCA supplementation may decrease appetite and also inhibit the actions of a specific enzyme in the liver called ATP Cytrate Lyase. This enzyme is specifically responsible for the conversion of carbohydrates to fat.

 

Both Garcinia cambogia and its extracted HCA are widely available in North America as a component in many commercial dietary supplements.

 

In 1965, researchers identified Hydroxycitric Acid (HCA) as the principle substance found in the fruit and rind of Garcinia cambogia. It is promoted as a weight loss agent because of HCA.

 

What is Hydroxycitric Acid (HCA)?

 

Garcinia cambogia is a unique source of Hydroxycitric Acid (HCA). HCA has been studied extensively in the animal model and found to suppress fatty acid synthesis and food intake, in addition to sparing the use of carbohydrate in the body while causing an increase in fat oxidation. Weight loss was also common within the animal model.  

 

Garcinia cambogia does not affect the central nervous system, then people who tried the herbs are not likely to gain weight after stopping.

 

Advantages of HCA

 

HCA hastens the combustion of fat store into energy during prolonged exercise.

 

Inhibits the accumulation of fat as a result of consumption of carbohydrates and sugar.

 

Neutralizes the function of the enzyme ATP citratelies. Of which the enzyme reduces the accumulation of fat and cholesterol in parts of the body. Glycogen is accumulated, then the body system can have sufficient energy, vitamins and minerals from the consumption of food.

 

Reduce appetite by raising the amount of serotonin in the body. Serotonin is a neurotransmitter that is believed to affect appetite control. Appetite reduction occurs because the body cannot accumulate fat and cholesterol. This elevates the amount of Glycogen, hence a "full" signal is transmitted to  a part of brain which controls appetite. Therefore, the amount of food we take is in balance with what the body needs.

 

Recommended dosage: Recommend consumption of 4-6 capsules per day for adults. Capsules should be taken separately throughout the day within an hour before meal.

 

Weight loss Foods

Weight loss Foods

In 2010, vow to eat better—not less, just better. Add these 9 best foods for weight loss to your daily (or weekly) diet, and watch as the pounds melt away. The best-selling weight loss series Eat This, Not That! shows you how to make a weight-loss resolution worth sticking to.

 

Full-Fat Cheese

This dairy product is an excellent source of casein protein-- one of the best muscle-building nutrients you can eat. What's more, Danish researchers found that even when men ate 10 ounces of full-fat cheese daily for 3 weeks, their LDL ("bad") cholesterol didn't budge.

 

Iced Coffee

Coffee reduces your appetite, increases your metabolism, and gives you a shot of antioxidants. A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drink caffeinated coffee is 16 percent higher than that of those who drink decaf. Caffeine stimulates your central nervous system by increasing your heart rate and breathing. Honestly, could there be a more perfect beverage? Plus, frequent mini servings of caffeine (8 ounces of coffee or less) keep you awake, alert, and focused for longer than a single jumbo one would, according to sleep experts. When you quickly drink a large coffee, the caffeine peaks in your bloodstream much sooner than if you spread it out over time. Start your day with an 8 ounce coffee (the "short" size is available by request at Starbucks). Or, ask for a large half caf. Then keep the caffeine lightly flowing with a lunchtime cappuccino (it's got only 75 mg, which is about one quarter of what you'd get in a 16 ounce coffee).

 

Bonus tip: Don't derail your diet.

 

Grapefruit

In a recent study, Louisiana State University scientists discovered that people who ate half a grapefruit three times a day lost 4 pounds in 12 weeks, even though they hadn’t deliberately altered any other part of their diets. Although the mechanism isn’t clear, the researchers speculate that grapefruit’s acidity may slow your rate of digestion, helping keep you full longer.

 

Apple

Turns out, an apple a day may also keep the extra weight away. Penn State researchers discovered that people who ate a large apple 15 minutes before lunch took in 187 fewer calories during lunch than those who didn’t snack beforehand. (The apples had around 128 calories.) What’s more, they reported feeling fuller afterward, too. Sure, the fruit is loaded with belly-filling fiber, but there’s another reason apples help you feel full: They require lots of chewing, which can make you think you’re eating more than you really are, says study author Julie Obbagy, Ph.D.



Eggs

Skip the cold cereal: Eating eggs and bacon in the morning can help you control your hunger later in the day. Indiana University scientists determined that dieters who consumed their biggest dose of daily protein at breakfast felt full longer than those who ate more of the nutrient at lunch or dinner. The upshot: “They were less likely to overeat the rest of the day,” says study author Heather Leidy, Ph.D. To fend off hunger, shoot for at least 20 to 30 grams of protein at breakfast.

 

Beans

If you're not a legume lover, consider this: In the National Health and Nutrition Examination Survey, scientists found that people who consumed beans were 23 percent less likely to have large waists than those who said they never ate them. The bean eaters in the survey also tended to have lower systolic blood-pressure measurements, says research Victor Fulgoni III, Ph.D. Legumes are rich in belly-filling fiber as well as potassium, which helps fight hypertension. Aim for half a cup of cooked beans 3 or 4 days a week.

 

Salmon

Fish isn't just good for your heart; it's good for your gut, too. That's because omega-3 fatty acids help you feel full longer, report scientists from Iceland. In the study, dieters who ate salmon felt fuller 2 hours later than those who either didn't eat seafood or had cod, a fish with little fat. The researchers found that eating foods high in omega-3s (like the ones to the left) increased blood levels of leptin, a hormone that promotes satiety. Hate fish? Take a fish-oil capsule every day - one that has 500 milligrams of the omega-3s DHA and EPA. It offers the same benefits as salmon.

 

Milk

Instead of fruit juice, reach for moo juice in the morning. Drinking milk at breakfast can help you eat less at lunch, Australian scientists say. In their study, overweight people who downed about 2 1/2 cups of skim milk in the morning consumed 8.5 percent fewer calories at an all-you-can-eat lunch spread than people who drank the same amount of fruit juice. Both beverages had an equal number of calories, but the milk contained 25 grams of protein while the fruit juice had virtually no protein and 63 grams of sugar. Those may be big servings, but the principle remains: Protein helps you feel fuller throughout the morning.

 

 by David Zinczenko, with Matt Goulding