10 Ways to feel full not fat

If you find that you are never feeling satisfied after a meal or just an hour or so later you are reaching for a snack to pick you up? Well, we’re here to help with some feel-full strategies. Granted there are foods that can boost your feelings of fullness but how, when and where you eat your meals can also have a bearing on your full factor too. Here are 10 ways to keep your dining habits in check to maximize your feelings of satiety and satisfaction.

(1) Sometimes go it alone
People can eat more when they dine in company or with the television on  because they become distracted as to what exactly is going into their mouth. Make sure mealtimes are all about the food, focus on it entirely and you’ll feel full sooner.  Avoid fast-paced music too, this can increase the speed you eat, resulting in a clean plate before your body is able to recognize it is full.

(2) Smell and chew
When you eat make sure you give your meal a good sniff as concentrating on the smell of your food as well as the taste also switches on satiety signals. Secondly, chew, chew, chew, and chew some more, some of the hormones needed to send the satiety signals to the brain are released by your chomping.

(3) Go for bulky and moist
The rationale behind the bulky and moist rule is pretty straightforward, simply the more air and water in food the quicker it will fill you up, calorie for calorie. So, in terms of food swaps have a vegetable soup rather than a pasty, plain air-popped popcorn instead of crisps and grapes in place of raisins.

(4) Wait after fat
If you do have a meal with a high-fat content then make sure you allow time for that feeling of fullness to come. It can take longer for sense of satiety to come from a fatty meal compared to meal high in protein for example, so allow time for the feeling of fullness from the fat to kick in.

(5) Get enough sleep
When your body is deprived of sleep it produces more ghrelin and less leptin. These are the hormones that are involved in the regulation of appetite; ghrelin is produced largely in the stomach and accelerates your appetite, while leptin decreases appetite as it’s the hormone that signals satiety.

(6) Get hydrated
The daily recommended amount of water to drink is around the eight glasses mark, but many of us don’t get anywhere near that amount and as a result when we feel hungry, it is often because we’re actually thirsty. Drink a glass or two of water before a meal, and when you do eat, the food will feel more filling.

(7) Get a smaller plate
People tend to fill their plate however big it is, and most of us eat until it is empty. And the aim of getting a ‘clean plate’ makes us more likely to override the satiety signals that stop us eating. So, swap your normal plate for a slightly smaller one, and you’ll find your ‘full’ switch will flip a little faster.

(8) Choose fiddly foods
If you eat foods that take a little time and effort to eat, this will allow time for your body to recognise the fullness feeling. Good examples of fiddly foods are corn on the cob, a crunchy salad or fish with bones, these types of foods force you to eat more slowly and help you to feel full quicker.

(9) Eat an apple before each meal
Apples help to promote a feeling of fullness and research has shown that eating an apple 20 minutes prior to eating a meal reduced the amount of food that was consumed at that meal. So, including an apple for your daily snack will not only contribute to one of your daily recommended fruit or veggie portions but the fibre will fill up your stomach too.

(10) Be natural
Try to eat food that is as natural as possible as most manufactured foods tend to be very energy-dense which means they contain more calories bite-for-bite. However raw fruit and vegetables take a lot of chewing and occupy a lot of room in your stomach so they fill you up much more per bite.

Story of a Bronze Statue‏

An Indian tourist walks into a curio shop in San Francisco.

Looking around at the exotica, he notices a very lifelike, Life-sized bronze statue of a rat. It has no price tag, but is so striking he decides he must have it.

He takes it to the owner: “How much for the bronze rat?”

“Twelve dollars for the rat, one hundred dollars for the
Story,”says the owner.

The tourist gives the man twelve dollars.
“I’ll just take the rat,you can keep the story.”
As he walks down the street carrying his bronze rat,
He notices that a few real rats crawl out of the alleys
And sewers and begin following him down the street.
This is disconcerting; he begins walking faster.
But within a couple blocks, the herd of rats behind
Him grows to hundreds, and they begin squealing.
He begins to trot toward the Bay, looking around to see that the rats now numbered in the MILLIONS, and are still Squealing and coming toward him faster and faster.
Concerned, even scared, he runs to the edge of the Bay And throws the bronze rat as far out into the Bay as he Can. Amazingly, the millions of rats all jump into the Bay After it, and are all drowned.






The man walks back to the curio shop.

“Ah ha,” says the owner, “You have come back for the story?”

“No,” says the man, “I came back to see if you have a statue of an Indian politician in bronze!!

10 brain foods for increased intelligence‏

Certain foods can boost our intellectual performance.  Discover your brains best friends and add them to your diet in your quest to become the next Nobel Prize winner!

Although it accounts for only 2% of your total body weight, the fact remains that the brain is a food-hungry organ with ten times the appetite of other organs. In order to function, it uses up a minimum of 20% of your daily calorie in-take.In addition to calories, you should also make sure you get good nutrients for your
neurons through a balanced and varied diet. To ensure your brain gets what it needs there are certain foods you should add to your diet.

1. Oily fish (mackerel, sardines salmon…)
for brain maintenance

More than 50% of brain mass is made up of lipids, and over 70% of these are fatty acids that belong to the well-known Omega 3 group. These fats are crucial to the production and maintenance of brain cells, preserving the fluidity of cell membrane.They also play a part in neuron activity. Weakening brain function and memory trouble can often be traced back to a deficiency in Omega 31. Oily fish are one of the best sources of Omega 3, but if fish isn’t to your taste, consider nut oils and rapeseed oil as equally rich alternatives.

2. Pulses (lentils, chick-peas…)
for brain energy

The brain is said to be glucose-dependent, which means it uses only glucose to function.  It consumes more than 5g an hour, but doesnt know how to store it. It therefore has to be regularly supplied your diet via the circulatory system. It has long been proven that the most difficult task within intellectual performance, the capacity to memorise, depends on the level of glucose in the blood2.But beware of indulging in sugary foods and confectionery; though easy to snack on, they can lead to such strong fluctuations that your system can react violently and reduce blood sugar to below its normal level. The brain cannot tolerate this and the drop in blood sugar leads to fatigue and a shorter attention span. The sugars that are said to be complex and which have a low Glycaemic Index (GI) are therefore crucial. Pulses are rich in these complexsugars, and their GI
is one of the lowest. This really works to allow the regulation of glucose in the blood and its supply to the brain
without creating a reaction of hyperglycaemia. If pulses arent to your taste either, consider wholegrain foods, especially cooked al dente.

3. Bananas for a calm brain

Rich in magnesium, which is essential in the transmission of nervous impulses, bananas are equally a source of Vitamin B6 (just one banana holds practically a quarter of the recommended daily amount). This vitamin is not only involved in the assimilation and use of magnesium in cells, but also in the metabolism of amino acids and the functioning of the nervous system through enabling the production of certain neurotransmitters, notably Serotonin and GABA (Gamma-amino butyric acid). These two molecules seem to create the right state of mind for prudent, calm and measured behaviour. If you dont like bananas, consider prunes or dried fruit instead.

4. Liver (veal, beef, chicken…)
for intelligence

The brain accounts for around 20% of the bodys oxygen needs, and iron is needed to get oxygen  to the brain by means of the bloods haemoglobin. Liver is one of your diets assets guaranteed to contain this valuable metal. Equally, liver is one of the most important sources of Vitamin B. Since the mid 1980s, it has been shown that these vitamins, mainly B9, B12, B1 and B6,improve cognitive function and the results of intelligence tests. If you dont like liver, consider, beef or nutritional yeast as a supplement.

5. Red berries for happy brain cells

All edible berries (blackcurrants, strawberries, raspberries, blueberries, blackberries etc.) are veritable mines of Vitamin C (blackcurrants have twice as much concentration in Vitamin C as kiwi fruit, and three times as much as oranges). They have antioxidant micronutrients that make up their colour (anthocyanes, polyphenols, flavonoids…) Together, they not only fight against free radicals which can affect nerve cells, notably brain cells, but also improve circulation and strengthen blood capillaries, which enable the best oxygenation of the brain. If you dont like red berries, then go for kiwi fruit or garlic.

6. Shellfish for brain function

Though rich in Vitamin B12 and in protein (notably lysine, a precursor to dopamine, a powerful neurotransmitter), it is mostly the oligo-elements in seafood and crustaceans (oysters, clams, shrimp etc.) that are good for brain function. Oligo-elements are crucial in order to fight and prevent stress and its inconveniences. Some of these can be described as therapeutic weaponsas they have a hand in fighting anxiety, mental fatigue and nervous disposition. Manganese, copper, lithium, zinc and iodine have this effect too and can also be found in seafood. If you dont like shellfish, consider eating wholemeal bread, algae (which has iodised salt as in table salt) or wheat germ.

7. Eggs for brain connectivity

Eggs contain lecithin and phospholipids, integral to the construction of brain cell membrane.  In terms of feeding intellect, their value lies mainly in the quality of their proteins. Long used as points of reference when analysing the quality of other dietary proteins  by the UN Food and Agriculture Organisation (FOA), eggs are actually rich in amino acids, essential in the production of the principal neurotransmitters.

This is also the case with acetylcholine, a synthesis made from methionine and serine used in the process of memorisation, where noradrenalin (which stimulates learning) and its production rely on the presence of tyrosine and phenylaline, which are again found in the proteins in eggs. If you dont like eggs, consider white fish as an alternative.

8. Spinach for good memory

All leafy vegetables share a richness in Vitamin B9 (or folates), which is known to play an active role in the development of a foetusnervous tissue and also in the renewal of blood cells. One of the signs of Vitamin B9 deficiency is reduced awareness and memory deterioration3. This phenomenon, observed in people of advanced age with folate deficiency, can probably be explained by the fact that Vitamin B9 is needed for the maintenance of dendrites (arborisation of neurons, where B9 levels are high).

If you dont like spinach, go for watercress, lambs lettuce, iceberg lettuce,  broccoli or different types of herbs. Of these, rosemary is worth noting as it has certain flavonoids (notably apigenin) in its aroma, which possess stimulating properties affecting concentration and memory through encouraging cerebral blood flow.

9. Cocoa for brain stimulation

In Aztec times, cocoa was already considered a medicine. Later, Casanova, the legendary seducer of women, used chocolate as an aphrodisiac with the kind of effects we know well! Since then,the chemical analysis of cocoa paste has revealed many surprises; besides the important calorific benefits, the presence of molecules similar to caffeine (theobromine, theophylline) and amphetamines (phenylethylamine, tyramine) give chocolate its true power as a tonic and psycho-stimulant. At the same time, chocolates high magnesium content (330mg per 100g), and the molecules it contains which are similar to serotonin (the relaxationhormone), account for its anti-stressand anti-depressant effects.

But thats not all! Scientists have demonstrated the positive role flavonoids present in cocoa play in encouraging better dilation of blood vessels4. These antioxidant compounds help fight free radicals and guard the brains activity. Beware of over-indulging, however. If you dont like chocolate, drink tea (which also contains antioxidants) and weak coffee (for its caffeine and its psycho-stimulating effect5), but being mindful of excess and without indulging too much at the risk of cancelling out or even reversing the effects.

10. Avocado to keep the brain young

The avocado is exceptionally rich in Vitamin E.  This vitamin constitutes one of the most powerful antioxidants and protects the fatty tissues of the brain from ageing. If you dont like avocado, consider oleaginous fruit instead (nuts, particularly hazelnuts etc.).

And dont forget that, in order to become a real intellectual athlete, you must equally train your brain with special exercises (cerebral games, memory puzzles. And you mustnt neglect rest either (sleep is crucial for the brains regeneration).In following this advice, you may not pick up that Nobel Prize, but you will have a brain thats at the top of its game nonetheless!