You eat when you are happy and you also eat when you are feeling low. Food seems like the most obvious distraction from the daily woes. Most of us have almost lost our ability to tell when we are hungry and when we are content. Overeating has become a phenomenal problem, especially in America where the portion sizes grow faster than our waistlines.

Needless to say, all those calories that you unnecessarily intake, manifest into pounds of fat and get stored around your belly. Although, the causes of overeating are myriad, the binging pattern is the same.

If you suffer from the problem of compulsive overeating disorder and wish to know about how to control overeating, then this article is for you. Given below are some tips on how to stop overeating.

5 Tips to Help You Stop Overeating

1. Know When to Stop

The temptation or craving for food often urges you to eat more than required. You fail to notice the signals that your stomach send to indicate that it is full. Normally, it takes about 12 minutes for the brain to receive the signals of food satisfaction. However, in an obese person, this time is about 20 minutes. As a result, you keep on gorging even when your stomach has long before attained its capacity. The feeling of stuffiness in your stomach is very uncomfortable. However, if you keep on hogging, you eventually become used to this feeling. Hence, it is important to know when your stomach has reached its capacity.

2. Eat Slowly & Chew More

When you eat really fast, you clear your plate within a few minutes, only to be replenished again. You don’t realize the amount of food that you consume within short duration. Hence, it is always best to eat slowly and chew your food throughly. Eating at a slower pace helps you to realize when you are full and content with not eating any more food. Also, chewing your food throughly can help improve the digestion process.

3. Do Not Get Distracted

Eating while watching television or driving does not allow you to focus solely on your food. As a result, you don’t realize the amount of food that you are stuffing your stomach with. Similarly, do not use food as a distraction while staying up at night or while working at a computer. When you eat, you need to concentrate on your food alone. Not only does it help in cutting down on your excess intake, but also results in better assimilation of food. If you want to know how to stop overeating at night or any other time in the day, then reading this article on suppress hunger might help you.

4. Drink Lost of Purified Water

Often, your body fails to distinguish between the signals of thirst and hunger pangs. As a result, you are likely to take thirst signals for hunger pangs and eat immodestly. Hence, it is necessary to regularly drink water, so that you keep your body well hydrated which prevents it form sending mixed signals. Drinking sips of water between meals is a great solution, if you want to know ‘how to stop overeating at dinner.’

5. Choose the Right Food

This is your ultimate solution to overeating. You are less likely to face health hazards due to overeating carrot sticks than due to overeating potato chips. Hence, whenever you feel an irresistible urge to eat, you may try switching to healthier versions of food. This is particularly true when your overeating is due to boredom or easy access to food.

If your overeating is due to some psychological condition, then addressing that issue first can eventually cure the problem of overeating. Treating the cause of overeating is your answer to ‘how to stop overeating’.

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Article written by: A. Kulkarni

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Blueberries are one of the most popular and delicious fruits available. Their unique flavor and the healthy advantages it offers are aplenty which is why these are often used for lip smacking sweet fruit pies and jams. Personally, I love to use the blueberries I grow in yogurt and muffins. These can be eaten fresh and are also low in calories.

Blueberries are related to the huckleberries, the azaleas and the rhododendrons. These shrubs grow at least 7 to 8 feet in height and flourish in those areas that have the specific soil required. Most of the time, they require around 3-4 years to start bearing fruit, however this is not always true. There are many advantages to growing blueberries instead of buying them off the shelf. Not only do they taste fresher, but because they are locally-grown, they are better for the environment. All it needs is proper attention and care.

How To Grow Blueberries

Before growing blueberries at your home, you should consider the composition of the soil and the climate in which you live. Also, you can grow 2 or more varieties for the pollination. I have listed a few steps below that you can follow in growing blueberries.

• You need to contact the local store to know the variety you may need to pick before growing blueberries. Planting the blueberries bushes is quite a similar task to planting most shrubs. The variety of the bush matters, as some are quite drought resistant. This would suit a climate that is on the dry side.
• Once you have decided on the kind of blueberry you wish to grow, you need to select the appropriate location in your garden. The bushes require ample sunlight.
• You also need to check the pH level of the soil. This is because the soil used should be suitable for growing blueberries. The most favorable level for the blueberries is 4.5. The soil mixture should at least have an organic mixture of 5%. You can add leaves and manure to the soil.
• The time of the year also matters when you are growing blueberries. This needs to be planted in the spring or during the fall. This is because the soil tends to be more workable during this period. When you plant blueberry bushes, you also need to keep in mind that they should stand at least 4 feet apart. The lowbush varieties can be planted 1-3 feet apart.
• You also need to keep the depth of the mulch at 4″. This will help to retain the moisture for the weeds of the blueberry bushes and also prevent the growth of weeds.
• Adding the fertilizers is also important for growing blueberries. You can fertilize it in the late winter season or the early spring season. You can try an ammonium sulfate fertilizer at least twice in a year.
• Pruning the blueberry bushes may not be required for the initial few years. You may have to cut the oldest shoots so that it promotes the growth of a new shoot. You have to also remove the stalks that have dried up. Also, sometimes, you may need to take care that the branches are not over laden with fruits. You will need to prune the shoots so that they have the right amount of buds on them. There are certain people who believe in removing the flowers in the first year. This is because; it is firmly believed that this would help in the total development of the plant.

There are various categories of blueberries available, and within each category are many types of blueberries. These categories are as follows:

• Highbush Blueberries: These are the ones that are usually available in the local grocery store.
• Lowbush Blueberries: These are also known as the wild blueberries and generally do not grow beyond 18-inches of height.
• Half-high Blueberries: These can withstand heavy snowfall and are a hybrid combination of the two mentioned above.
• Rabbiteye Blueberries: These can face the full sun and are the tallest of the various kinds of blueberries available.

Growing Blueberries in Containers

Blueberries can be grown in containers as well. Due to their shallow root systems, these are suitable for growing in raised bed gardens or flower pots. Of course, it would be wise to plan ahead and grow your blueberry plant in a large pot. The larger the pot, the better chance you have at your plant bearing fruit for years to come. Once you have followed the steps above, the blueberry bush will require minimal care.

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Article written by: K. Lad

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Almond milk is a popular beverage in Medieval Europe and the Middle East. It has been proven to have many health benefits for those who are lactose intolerant. Here’s a simple guide to making your own almond milk at home.

Homemade Almond Milk Recipe

Ingredients Needed:

• Raw almonds, 1½ cups
• Filtered water, 4 cups

Soak almonds in water for minimum six to eight hours. Drain the water, and blend the almond with 4 cups of water, until it reaches a milk like consistency. Strain it to remove almond skin and granules. One can store almond milk in an air-tight jar in the refrigerator for four to five days. If you want it to be sweeter, then blend in a few soaked dates or add a small amount of agave nectar as well.

The Health Benefits of Almond Milk

Lactose Free — Lactose is the sugar found in cow’s milk. Many people are lactose intolerant, and consumption of milk causes abdominal discomfort, bloating and diarrhea. As almond milk is extracted from almonds, a nut, hence it’s plant derived and lactose free, and can be easily substituted everywhere where one might use cow’s milk which makes this one of the most important almond milk benefits. Soy milk and hemp milk are two more alternatives if you are lactose intolerant.

Homemade and Pure — As one can easily extract the milk at home without much effort, and also store it without using preservatives and additives, it would be right to say that consuming almond milk means to consume health, 100 percent!

It has already been proven that to increase milk production, cow’s are being injected with antibiotics and growth hormones. These unnatural additives can then lead to allergic reactions and toxic side effects in humans. In most extreme circumstances, these additives can even lead to the development of certain types of cancers.

Nutrition Packed — Almonds are protein rich, and full of vitamin E, magnesium, selenium, manganese, zinc, potassium, fiber, iron, phosphorus and calcium. Full of heart healthy flavonoids, almond milk helps lower LDL cholesterol and protect the heart. High levels of vitamin E, ensure powerful antioxidants in the body.

Antioxidants inhibit the growth of free radicals that are known to cause cancer. Almond milk contains many vital nutrients, unlike other milks, it doesn’t need to be fortified with vitamins and minerals. Almond milk is low in calories, contains no cholesterol and saturated fats, which helps make this nut milk very healthy and good for those trying to lose weight. Power packed with nutrients, almond milk will help you and your family stay fit and healthy.

A Word of Caution

Almond milk should not be substituted for breast milk. It does not provide the necessary adequate nourishment required for infant growth. For lactose intolerant babies, it would be best to consult your family doctor or a pediatrician on what would be best for your child.

Nuts like almonds also include goitrogens; this substance is known to suppress thyroid gland functioning by interfering with iodine uptake. The use of bitter almonds has also been cautioned against, as bitter almonds, when blended with water can release cyanide.

Buy good quality almonds, to not only extract its milk, but also for the many almond milk benefits. And if you don’t want to have it bland, add in some chocolate or vanilla flavor to create an instant yummy healthy drink!

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Source: NatureWise

With so many different sizes, styles, prices and systems available for garden compost bins how do you choose the bes one for your garden? There are a few simple things to keep in mind to ensure your new composter is right for you and your garden.

The choice of commercially available ready-made garden compost bins is endless. Plastic, wood, mesh, static, open, covered, spinning, rolling, wormery or fermenting system. How on earth do you know which garden composter to choose?

First things first, do not panic too much. If you are new to garden composting, rest assured that any bin your choose will make you great garden compost. Organic matter wants to decompose and break down. Even if you used no bin at all, and just piled it all up in the corner of the garden, you would end up with compost. The speed and efficiency at which humus is produced may vary considerably with different garden composting systems, but the end result will be the same eventually.

Price & Size

The primary considerations when choosing a garden compost bin should be price and size. Your budget will determine whether you can even consider the more flamboyant multi-chamber rotating composters, or if you will need to stick with basic static models. There is no point in dreaming of new super-fast systems if you do not have the budget for it.

Decide your price range and stick with it. The cheapest composters work, and often the more basic are the longest lasting so do not stress yourself with what you would have, just look at what you can have.

Does Size Matter?

The size of the bin is also key. There is absolutely no point in buying a huge container if you do not have huge amounts of organic debris to put in it. Be realistic. You want to be able to fill any bin within six months and ideally within three. Multiple bins are always preferable because once a container is full it will need to be left for at least a few months. So, you will need another bin to start filling.

The Speed of Composters

The speed at which you want to make compost may impact on your purchasing decision. The quickest way to produce garden compost outside is with a spinning compost barrel. Used correctly with regular mixing of the garden waste and kitchen scraps, these can make your compost within eight weeks. Speed does not really matter in the longer term, because once you start making your own garden compost you will always have some being made and some finished. But, in the early stages it is beneficial to get some made quickly for an immediate return on your investment.

How Important Are Looks?

Considering how ugly some bins are, probably the last thing people really consider are the looks of any system. If your garden is a large one, that’s fine as you can hide an ugly bin and not worry about it. But, most gardeners will find their bin is on view from some part of the garden.

For this reason what the bin looks like should be taken into account much more than seems to be the case. If you can afford a beautiful product brilliant. But, if like most gardeners you are faced with buying a cheap but effective plastic bin think about the color of it at least. Black disappears into the background, so an ugly black composter will be much less noticeable than a more stylish bright green one. Simple, but true.

Traditional Composting Systems vs. Worm Composting

Try not to be swayed too much towards worm composting or kitchen compost bins if you have the room and use for an ordinary garden composter. These should be chosen if a compost pile in the garden is not an option, or if you are looking for an additional composting system to use in conjunction with a traditional garden compost bin. Both those systems are great, because they recycle food scraps so effectively but they are much more effective when used in addition to a garden bin for the bulky waste.

I must reiterate, do not stress about the type of garden compost bin too much. They all work and the chances are you will want another one in a few years so you can try a different one then! Once you start garden composting there just never seems to be enough so most gardeners use several systems alongside each other.

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Metabolism refers to the organic processes that are carried out in the cells on the living organism and are vital for normal functioning of the body.

Although all of the food that you consume is processed and then metabolized, there are certain foods that enhance the rate of metabolism. Here is some more information about the various foods that speed metabolism.

Weight Loss and Metabolism

Increased metabolism is achieved by eating more, but eating smart. It not only helps to enhance the metabolic processes but also helps to burn the extra fat and enhance overall health condition.

It is a fact that amongst all the food groups, complex carbohydrates and proteins require more energy for their breakdown and absorption.

Foods that speed metabolism are the ones that are high in complex carbohydrates and proteins. Since the breakdown and absorption of complex carbohydrates and proteins takes longer time, the release of the caloric energy is spread out over a longer period of time, which results in less insulin released into the blood stream.

On the other hand sugars and fats, tend to give you a temporary and quick energy high, which is often followed by a low energy period, which results in increased craving for the sugar and fat products.

Foods That Speed Metabolism

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The foods that increase metabolism include a wide variety of vegetables, fruits and spices. However in addition to the basic ingredients, it is also the cooking method that has an effect on the metabolism. Here is a list of foods that speed metabolism if cooked and consumed in a healthy way:

Spicy Food & Metabolism:

It is a fact that spicy food can actually have an impact on the metabolism. A compound called Capsaicin, which is present in chili peppers, generates a lot of heat, which helps to burn more calories after a meal.

Other spices, which have similar compounds and similar effects, are chilies; black pepper and ginger have similar effects. Several studies have shown that a meal containing a spicy dish can temporarily increase the metabolism rate by about 8%.

Vegetables:

Vegetables are rich in fiber as well as many minerals and vitamins. Hence breakdown and absorption of minerals takes longer and hence requires a larger amount of energy to be spent by the body, thus increasing the metabolic rate.

Some of the vegetables that can be consumed include, broccoli, radish, turnip, tomatoes, spinach, aubergine, cabbage, celery, carrots, chicory, cauliflower, cucumbers, cress, fennel, gourd, leek, lettuce, marrow, radish and peppers.

Fruits:

Fruits are high in fiber, and although they contain sugar, it is the natural form of sugar which is different than the refined or synthetic sugar which we use while cooking. Some of the common fruits, which help to speed the metabolism, include apples, apricots, blackberries, blackcurrant, clementines, damsons, guavas, grapefruit, honeydew melons, cantaloupe, oranges, plums, peaches, raspberries, strawberries and tangerines

Whole Grains:

Whole grains like oats, wheat, barley or even soy products are a great way to speed the metabolism. Whole grains contain a lot of protein and fiber, which makes them difficult to break down and hence increases the amount of energy spent in their breakdown and absorption.

These are some of the foods that can increase your metabolism, however it is also necessary to use the right cooking methods and consume the food at the right time. Cooking with little or no use of oil is very good, and in case where it is impossible to avoid using oil, it is always better to use healthy oils like canola oil or olive oil.

Similarly instead of having three heavy meals, it is always better to eat smaller portions at regular intervals of two to three hours. Increasing the metabolism rate not only requires you to consume foods that increase metabolism, but also maintain an active lifestyle with a rigorous fitness regime.

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