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How To Control Night Time Comfort Eating

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How To Control Night-Time Compulsive Eating

delicious food and wine - compulsive eatingCompulsive eating: many of us do their best to stay healthy and enjoy a healthy diet.

We enjoy our fruit, vegetables, dairy and limited carbohydrates and protein.

But after dinner something happens!

Suddenly the urge to fill up with just a little more of something extra special (like chips, ice cream or something similar) becomes overwhelming. After all, you’ve been eating healthy food all day, so surely a little treat won’t hurt. This is compulsive eating.

Unfortunately for you, it will hurt!

You see, the time of day that you take calories onboard counts quite a lot. When you take on food energy in the morning you have several hours to expend the energy, while eating at night gives the sugar nowhere to go except into body fat.

Karen Reed explains this in detail in her excellent article “8 Ways to Stop Comfort Eating Late At Night”.

This article offers a number of steps that you can take that will reduce the urge for compulsive eating late at night.

  1. Substitute healthy alternatives – if you have to reach for something, try to reach for something that does you less harm
  2. Eat whole foods to stay full – try to eat dinners that have a low G.I. ratings, and will take longer for your body to process
  3. Try not to get bored – at times that you don’t have anything to keep your interest, try to find another activity when your food craving hits
  4. Don’t shop for food when you’re tired – your willpower isn’t at its best when you feel tired, so it’s best not to shop at these times so you won’t fill your trolley with junk food
  5. Keep variety in your food choices – try to maintain a number of different foods through the week to cover a broad range of nutritional choices
  6. Look after your circadian rhythm – try to get into the habit of sticking to a timetable of when you eat and go to bed – and if you have trouble getting to sleep, try reading
  7. Don’t feel hungry – your body may be able to supress a desire for food during the day when you’re busy, but lose control when the sun goes down
  8. Water: the hunger suppressor – at times it’s difficult to tell whether we’re hungry or thirsty, and drinking water during or after eating may also help

While these suggestions can help, there may still be times when your snack cravings may get the better of you. Just be aware of your slip-up, and provide a little more self-discipline.

When this does happen, don’t stress about it, since this may well make things worse.

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Mediterranean Diet – Can It Ward Off Depression?

delicious food and wine mediterranean dietThe health benefits of the Mediterranean diet are by now well recognized.

However, new research indicates that such a diet may do a lot more than simply looking after a person’s physical health.

Research has also shown that the Mediterranean diet can help people in relation to bouts of depression.

Prevention

A 2015 study carried out at the University of Las Palmas de Gran Canaria and reported on the LiveScience website involved 15,000 university graduates over a 10 year period.

The risk of depression for people who adhered to the Mediterranean diet was some 30 percent lower than for those who didn’t adhere to the diet.

The study indicated that people can eat everything in moderation, as long as they include lots of vegetables, fruit, fish and nuts, and avoid processed meats and fast food.

This study showed that a healthy diet is able to prevent the onset of depression in many cases.

Reduction of Symptoms

A more recent study, carried out at Deakin University in Australia has resulted in the recognition that the Mediterranean diet can also help those already suffering from major depression.

The Australian Broadcasting Commission has reported that participants showed a significant improvement of their mood and depressive symptoms after 12 weeks of healthy eating.

Professor Felice Jacka, director of Deakin University’s Food and Mood Centre, said the Mediterranean diet had been credited with improving cardiovascular health, reducing the risk of diabetes and increasing longevity.

“We already know that diet has a very potent impact on the biological aspects of our body that affect depression risks,” she said.

“The immune system, brain plasticity, and gut microbiota seem to be central not just to our physical health, but also our mental health.

“And diet, of course, is the main factor that affects the gut microbiota.”

While it’s not thought that diet alone is able to cure depression, nevertheless enjoying a Mediterranean-style diet can certainly help the sufferer to handle it much better.

What is a Mediterranean Diet?

The diet that was developed for participants in the Deakin University study ate the following:

Per day: six servings of vegetables, five servings of wholegrains, three servings of fruit, two servings of unsweetened dairy, one serving of raw unsalted nuts, three tablespoons of olive oil

Per week: three servings of lean red meat, two servings of chicken, up to six eggs, and at least two servings of fish

Extras: no more than three servings per week of sweets, refined cereal, fried food, fast food and soft drink. No more than two glasses of wine per day, only with dinner

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Christmas Ham as A Main Course

Christmas wouldn’t be the same without a Christmas ham on the table for Christmas Eve as the main course.

For Appetizer, you can choose Spinach and Goat Cheese Tartlets and for the Fish Course Meal, you can choose different fish recipes all over the world.

So here are 3 different Christmas ham recipes:

Honey Glazed Ham

This tastes like the famous honey baked ham but costs much less, from AllRecipes by Colleen.

Christmas Ham

Image by: annie

INGREDIENTS:

[Read more…]

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Christmas Holiday Appetizer – Spinach and Goat Cheese Tartlets

Christmas Appetizer

Credit: Recipe courtesy of Susan Stockton for Food Network Magazine

Christmas is almost here again; we can feel the holiday season coming.

This is the time of the year that every family gets together for the celebration of love, friendship, blessing, and life.

Christmas is also a time of the year where we appreciate good food. And the first course that we often enjoy is the appetizer. This is a small serving of food or drink that we enjoy at the beginning of a meal to stimulate our desire to eat.

So, before anything else, we present a stylish appetizer which is easy to make yet elegant from Food Network, recipe by Susan Stockton.

Holiday Appetizer Recipe

[Read more…]

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Turkey Recipes for Thanksgiving

Thanksgiving is just around the corner. It is a national holiday celebrated in the United States and Canada, and now several other countries also observe similar celebrations.

People celebrate this event as a way of giving thanks for all the blessings they get this year and for the preceding year.

Turkey Recipes

The most common food that we serve our family and friends at Thanksgiving is turkey, so here are three turkey recipes for all of you thanksgivers.

TURKEY IN A BAG

A very easy Thanksgiving recipe from AllRecipes where you put the turkey inside an oven bag, and the turkey is cooked in a moist environment because all the juice of the turkey remains in the bottom of the bag. You can also make gravy out of the turkey’s juice.

Turkey Recipes [Read more…]

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5 Easy No Bake Recipes

No oven? No Problem!

We have collected 5 recipes for you that are easy and quick to make, and that don’t require you to use your oven.

Dessert and cake lovers will definitely enjoy these “no bake” recipes, and they’re ideal for you to make with your kids.

Here are 5 mouth-watering no bake recipes:

Vegan Chocolate Bars

These 3 ingredient chocolate bars are perfect recipe for dark chocolate lovers. With only three ingredients you can create a wonderful dessert by Sally’s Baking Addiction.

No Bake Recipe

Image courtesy of: Sally’s Baking Addiction [Read more…]

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5 Easy Recipe for Halloween

Halloween is now an enjoyable event celebrated in USA and other countries for centuries. The most popular tradition during Halloween is Trick-or-Treat and many people go out for Halloween parties.

Here are 5 easy recipes that we find for you for your party treats:

Halloween Eye of Newt

Halloween Recipe

Image from Debbie in AllRecipes

Recipe by: Angela O. [Read more…]

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Raclette: A Melting Wheel of Swiss Cheese

Raclette

Photo Credit: Marek Bereza https://goo.gl/AulCik

The internet is going crazy over raclette.

Raclette (reads as rak-let), is an original Swiss dish that is become popular in New York where there is a restaurant named after the famous cheese.

“The Raclette NYC” serves “RACLETTES” – defined as “Rack melted Alpine cheeses over spiced oven roasted potatoes, cornichon pickles, and cured meats.”

That’s HEAVEN! And who wouldn’t love to have a taste of heaven?

Credit: INSIDER
[Read more…]

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Kinilaw: A Filipino Ceviche and Poké

KinilawKinilaw is a Filipino staple dish. Just like our previous article Poké, raw fish will be used to prepare this dish and like Ceviche an acid will be used to cook the fish. Ceviche uses citrus but Kinilaw preferred vinegar.

A Tale of Kinilaw

There is a tale about the King and his Royal Cook that provides a possible explanation for the invention of Kinilaw. This story is from the Choose Philippines website, as told by Belle Piccio: [Read more…]

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