The ‘Crunch Effect’.May Eat Less To Food Sounds

    


Next time you eat, take off your headphones, switch off the TV and pay attention to the noise your food makes while you chew, as the sounds help control how much you consume, scientists say.

The "Crunch Effect," as researchers call it, suggests you are likely to eat less if you are more conscious of the sound your food makes while eating.

Therefore, watching loud TV or listening to loud music while eating can mask eating sounds that keep you in check, researchers said.

"For the most part, consumers and researchers have overlooked food sound as an important sensory cue in the eating experience," said study coauthor Gina Mohr, an assistant professor at Colorado State University in US.

"Sound is typically labelled as the forgotten food sense," said Ryan Elder, assistant professor at the Brigham Young University in US.

"But if people are more focused on the sound the food makes, it could reduce consumption," Elder said.

The effect comes from the sound of mastication: chewing, chomping, crunching.

Elder and Mohr carried out three separate experiments on the effect of that "food sound salience" and found even suggesting people think of eating sounds through an advertisement can decrease consumption.

The most fascinating experiment discovered people eat less when the sound of the food is more intense.

In that study, participants wore headphones playing either loud or quiet noise while they ate snacks. Researchers found the louder noise masked the sound of chewing and subjects in that group ate more - 4 pretzels compared to 2.75 pretzels for the "quiet" group.

"When you mask the sound of consumption, like when you watch TV while eating, you take away one of those senses and it may cause you to eat more than you would normally," Elder said.

"The effects many not seem huge - one less pretzel - but over the course of a week, month, or year, it could really add up," he said.

Researchers said the main takeaway for people should be the idea of mindfulness.

In other words, being more mindful of not just the taste and physical appearance of food, but also of the sound it makes can help in "nudge" consumers to eat less.

Nightmares Linked To

 

Do you often experience frightening or unpleasant dreams? A new study has revealed that nightmares have been identified as a risk for suicidal thoughts, plans and attempts.

This study to be the first to report the relationship between nightmares and suicidal behaviours that is partially mediated by a multi-step pathway via defeat, entrapment and hopelessness.

Multiple analyses suggest that nightmares may act as a stressor in people with post-traumatic stress disorder (PTSD).

"PTSD increases the risk of suicidal thoughts and behaviour and our study shows that nightmares -- a hallmark symptom of PTSD -- may be an important treatment target to reduce suicide risk," said principal investigator Donna L Littlewood from the University of Manchester in Britain.

"In addition, monitoring and targeting levels of negative cognitive appraisals such as defeat, entrapment and hopelessness, may reduce suicidal thoughts and behaviours," Ms Littlewood added in the paper published in the Journal of Clinical Sleep Medicine.

The nightmares may trigger specific types of negative cognitive thoughts -- such as defeat, entrapment and hopelessness -- which reinforce suicidal thoughts and behaviours.

The pathways between nightmares and suicidal behaviours appear to operate independent of comorbid insomnia and depression.

For the study, data was collected from 91 participants who had experienced traumatic events, 51 of whom met criteria for PTSD currently and an additional 24 of whom reported a prior diagnosis of PTSD.

Nightmares were measured by summing the frequency and intensity ratings of relevant items on the clinician-administered PTSD scale.

Participants also completed questionnaire measures of suicidal behaviour, hopelessness, defeat and entrapment.

The results show that suicidal thoughts, plans or attempts were present in 62 per cent of participants who experienced nightmares and only 20 per cent of those without nightmares.

The authors suggest there are additional pathways underpinning the relationship between nightmares and suicide that should be identified through further research.

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Tired all day find why?

The hours you sleep definitely count in making you feel fresh to face the day ahead but there are a couple of other factors that make you feel sluggish all the time.

Here are some reasons why you may be constantly feeling worn out, without knowing about them. Mind you, these habits are actually draining your energy.

Not drinking enough water: Let's admit it. Water is one of the most important elements of our lives. Studies suggest if you are dehydrated, you will feel tired. When your body is dehydrated, it leads to reduced blood volume, thereby slowing the speed at which oxygen and essential nutrients reach your body. 

 

Not consuming iron? Iron deficiency not only makes you feel tired but also irritable. And the reason remains the same - less iron in the body means less oxygen travels to your muscles and cells. Less iron intake could also lead to anemia. The good part is that you find iron in a host of foods - kidney beans, eggs, green vegetables, nuts and tofu.

Skipping breakfast: We all know how important breakfast is to fuel you and kickstart your metabolism. Skip breakfast and chances are pretty high that you will feel tired all day long. Perfect breakfast is a combination of carbs, proteins and good fat. Try having 2 slices of whole wheat break with a glass of skimmed milk for breakfast and feel the difference.

Missing workouts when tired: You go to the gym or for a run only when you wake up feeling fresh. Well, the logic doesn't apply all the time. A good workout releases happy hormones that makes you feel energetic and happy to face the day.

You are working too hard: Are you constantly worrying about work assignments and stressing about ways to climb up the corporate ladder, spending excess hours at work and ignoring every other aspects of your life? You are in for some trouble. Try and set realistic goals that do not take a toll on your body. Don't forget, stress is the biggest silent killer.

Drinking before bed? Having a glass of wine or your favourite scotch may sound like a brilliant way to end your day but it can backfire your sound sleep plan. Experts suggest that it interferes with your sound sleep by creating a sudden surge in your adrenaline system. This will more likely make you wake up at night.

Addicted to your phone, emails? Are you always restless; constantly checking your phone and inbox for new messages? Too much screen time throws your system off track and interferes with your sleep, making you feel lethargic.

Can't live without caffeine? We all know coffee keeps you awake but you don't need too much caffeine in your system. It can seriously disrupt your sleeping as well as waking up hours.

Weight loss therapy with Peanut Butter

        

What if there was a weight loss therapy you can spoon straight out of a jar? A new study has revealed that snacking on peanut butter or peanuts up to four times a week could be the key to fighting obesity.

The 12-week study  showed that Hispanic middle school children, at high risk for being overweight or obese, reduced their Body Mass Index (BMI) when they adhered to a nutrition intervention that included a snack of peanuts, compared to those children who did not.

"Obesity is the most pressing health issue facing us today,". "We'd like to think it's preventable, but from where I sit right now, there hasn't been a lot shown to be very effective on a large scale.".

The study acknowledged that snacking is more common during the adolescent years and that the unhealthy eating habit can lead to an unhealthy weight. This is especially true if a student doesn't have access to other meals during the school day.

Instructors guided 257  schools through a program of physical activity and nutrition education. About half the students received a snack of peanuts or peanut butter three to four times a week, while the rest received the snack fewer than once a week.

Following the 12-week intervention, students spent 12 more weeks maintaining the healthy snacking habit. At the end of the period, those students who received the snack more regularly experienced a decrease in their overall BMI compared to those who did not receive the regular peanut snack.

The researchers conclude that afterschool programs and schools can replace energy dense, unhealthy snacks with peanuts to provide a healthier alternative for children (researchers in the study ensured students did not suffer from nut allergies.

The fight against obesity needs creative solutions that help people manage their weight, appetite and hunger by offering socially acceptable food choices.

Want to be Slim.

                                                                                                                                             

Staying slim or getting back in shape couldn’t have been easier, if this new study is to be believed.  the easiest strategy to keep your weight down  is to drink more water.  The study examined the dietary habits of more than 18,300 US adults and found that the majority of people who increased their consumption of plain water by one percent managed to reduce their total daily calorie intake as well as their consumption of saturated fat, sugar, sodium and cholesterol.

The findings showed that people who increased their consumption of water by one, two or three cups daily decreased their total energy intake by 68 to 205 calories daily and their sodium intake by 78 to 235 grams. "The impact of water intake on the diet was similar across race or ethnicity, education and income levels and body weight status," said researcher Ruopeng An, professor at the University of Illinois in the US.

"This finding indicates that it might be sufficient to design and deliver universal nutrition interventions and education campaigns that promote water consumption in replacement of beverages with calories in diverse population subgroups without profound concerns about message and strategy customization," An noted.

The researchers found that on average, participants consumed about 4.2 cups of plain water on a daily basis, accounting for slightly more than 30 percent of their total dietary water intake.  Their average calorie intake was 2,157 calories, including 125 calories from sugar sweetened beverages and 432 calories from discretionary foods, which are low-nutrition, calorie-dense foods such as desserts, pastries and snack mixes that add variety to but are not necessary for a healthy diet.

A small but statistically significant increase in daily consumption of water was associated with a 8.6-calorie decrease in daily energy intake, as well as slight reductions in the intake of sugar-sweetened beverages and discretionary foods along with their consumption of fat, sugar, sodium and cholesterol.

When you are thirsty your first choice should be a glass of water. Moreover, in most cases, the starting point for your hunger pangs is probably low levels of electrolyte in your body. To control voracious hunger, first reach out for a glass of water and then wait for five minutes before you decide to eat something. Drinking water fills up the space and prevents overeating.

This is not the first time that science has shown the benefits of drinking more water.  In 2014 found that drinking 500ml of water half-an-hour before eating the three main meals of the day may help you lose weight. It was then concluded that drinking more water can boost your metabolism, flush out toxins and act as an appetite suppressant which is why it is important to drink before meals.

"Water is a nutrient that your body needs. It maintains the balance of your bodily fluids, digestive functions and helps in the maintenance of your body temperature. You should drink about 8 to 10 glasses of water everyday to keep your body hydrated. So, drink up!

Pyramid healing

In today’s world stress and tension rule pretty much the entire universe. These issues are caused due to the lack of positivity and direction in the lives of individuals. Sleeping pills and muscle relaxants have made their way into the homes of millions as an easy escape from psychological problems. But there is a better alternative; your subconscious mind, which is not as mysterious or as inaccessible as you might think. It is only our thought process that makes us calm or agitated.

  


To deal with all these problems, what we have to do is to change the turbulent behaviour into peaceful behaviour through Pyramid therapy which is done under a geometrical shaped structure that is formed by four equilateral triangles of the same size on a square base in such a manner that it forms an apex on that square base.

It is one of the most powerful tools to heal your chakras and harmonise your mind, body and soul. The pyramid’s power is considered to have supernatural or paranormal properties. This power is said to preserve food, maintain the sharpness of razor blades, improve health, trigger sexual urges and cause other dramatic effects.

The concept of pyramidology is said to have originated from many parts of the world but Egypt is on the top when it comes to talking about the subject indepth and the mystery surrounding it.
Now coming back to chakras that also mean the wheels of light in Sanskrit. The chakras are the seven power points in the human body that circulate energy or the life force also known as prana. They are vertically aligned in the center of the body close to the spine. If the chakras are unbalanced — not properly aligned or blocked — it can affect physical and mental health. The spiritual development is also connected with the good health of the chakra.

Pyramid has a special property to deflect any type of cosmic radiations that fall on its apex downwards through its base line at the bottom where this deflected cosmic radiation, with the help of magnetic field of Earth’s gravitational force, create a new and powerful bio-energy field.
Secondly as pyramid deflects all radiations that fall on its apex through its bottom from all of its four sides, the inner center of the pyramid remains unaffected and safe, and surrounded by a powerful bio-energy field on all sides, which helps to preserve the things and objects kept in the pyramid for a long time.

Pyramids have a strong ionisation effect within the body. Negative ions enhance the oxygen intake of the human body and through that, strengthen well-being. Meditating under pyramid or just taking a nap under a pyramid helps to synchronise the seven chakras of the body.

Many people experience feelings ranging from calmness to extreme euphoria during their meditation sessions inside the pyramids. Most people, who have experimented with pyramid meditation, describe themselves as experiencing a total relaxation of their body, followed by the shutting out of unnecessary external stimuli and irrelevant thoughts and finally achieving an altered state of consciousness which allows them to concentrate on deeper inner levels.

sleep mistakes you’re probably making after 9pm

 

 Your ability to fall asleep at a reasonable time, stay asleep and wake up feeling well-rested the following morning depends on the steps you take hours before your head hits the pillow. And many of them go beyond basic sleep hygiene and focus more on daily habits that are surprisingly easy to rectify. Struggling with sleep despite your best efforts? These nine behaviours might be to blame if they're a part of your evening routine after 9pm.

- You're occasionally eating a huge dinner Inconsistency when it comes to evening meals can wreak havoc on your sleep. It's okay to eat an early or late dinner, so long as you aim at eating at the same time every night. As for quantity, sticking with bigger breakfasts and smaller dinners has been shown to stabilise blood sugar, while big meals that include more fatty foods, delicious as they may be, take longer to digest and keep the body awake. If your sleep is suffering, keep dinner on the lighter, healthier side.

 
You're checking your work email Once you're finally home from office and preparing to unwind, the
last thing you should do is reach for your smartphone to check and see if your boss sent you an urgent, 'Reply ASAP' email. If it's really that urgent, they'll call. Otherwise, take a deep breath and meditate on the fact that any residual work from today can, in fact, wait until the following day. The evening is time set aside for you. A recent study found that even push notifications are just as distracting as actively seeking out office-related messages, so go ahead and silence your phone, too, so you can focus on your down time.

- You're ordering a few more cocktails This attempt to relax after a stressful day is actually preventing you from sleeping soundly later. While a cocktail or two may seem to make you more sleepy and help you drift off faster, the quality of your sleep suffers and you often wake up feeling the consequences the following morning. If you're going to indulge in alcohol, drink a glass of water for every alcoholic beverage you consume and close that tab three hours before you plan to call it night.

- You're bickering with a loved one It's a cliche because it's true! Going to bed angry doesn't offer much in the way of sound sleep, especially if you have Type A tendencies. Overthinkers struggle with letting go of stressful thoughts at all times of the day, but in the evening, the habit of ruminating can keep you mentally alert even when your body is physically sending you 'time for bed' signals. It's often best to address the things that are irritating you and then work together with the other person to let them go. It'll make your personal relationships stronger and your morning mood sweeter.

- You want to go on a movie watching binge Stop right there. You've experienced this deep, dark rabbit hole one too many times before and know very well what is about to happen. It doesn't matter if you're 'catching up' on the latest seasons of one of your favourite series or if you're simply bored and looking to explore a new one. You get hooked, and 30 minutes becomes three hours before you even blink. All that screen time is scientifically proven to affect your body's production of melatonin - the hormone produce in your body to tell you that it's time to go to bed. The sooner you shut down all electronic devices that are in your bedroom, the sooner you'll drift off into dreamland. Better still, try not having any such devices in your bedroom to avoid the temptation.

- You're indulging in that after-dinner cappuccino Of course it tastes wonderful, but this caffeinated beverage from heaven is best enjoyed earlier in the day - before 2 pm if possible. While the human body doesn't metabolise caffeine in one, uniform way, most available research confirms that if you call it quits with the stimulant by mid-afternoon, it shouldn't affect the quality of your sleep later that evening. Caffeine is another compound that counters the body's natural production of melatonin, so if you're looking to increase your Z's, stick to water or herbal tea in the evening.