Latest news with #Appetite
Indian Express
4 days ago
- Health
- Indian Express
The ‘3-2-1 rule' can prevent overeating; here's how this structured approach works
Most people eat until they feel full, but research suggests that stopping earlier may lead to better digestion, weight management, and overall health. This is where the 3-2-1 rule, which helps to understand satiety and promote mindful eating habits, comes in. According to clinical dietitian Garima Goyal, stopping before feeling full benefits metabolism and digestion. The 3-2-1 rule is a structured approach to controlling food intake and preventing overeating: 3 minutes: Pause before eating to assess your hunger levels. This step helps distinguish between true hunger and emotional or habitual eating. 2 minutes: Slow down while eating by chewing thoroughly, savouring each bite, and putting down utensils between bites. 1 minute: Stop eating before feeling full and wait for satiety cues to kick in. By following this rule, individuals can develop greater awareness of hunger and fullness signals, leading to better portion control and healthier eating habits. The science of satiety The sensation of fullness is regulated by the gut-brain axis, a communication system between the digestive system and the brain. 'It takes approximately 15-20 minutes for the brain to register fullness after eating begins, as observed in Appetite (2010). By stopping a few bites before feeling full, the body gets time to process satiety signals, preventing overeating,' said Goyal. The role of chewing and digestion Chewing food slowly enhances digestion by: *Breaking down food more efficiently, aiding nutrient absorption, as reported in the American Journal of Clinical Nutrition (2020). *Triggering the release of hormones like cholecystokinin (CCK) and peptide YY (PYY), which signal fullness to the brain, according to a study in the Journal of Endocrinology (2012). *Slowing down eating has been linked to reduced calorie intake and better metabolic responses, as noted in the Journal of the American Dietetic Association (2008), Goyal described. Preventing overeating and post-meal discomfort When individuals eat too quickly or wait until they feel full, they are more likely to consume excess calories. Overeating can lead to: *Post-meal lethargy is due to a high insulin response. *Bloating and digestive discomfort from excessive food volume. *Increased risk of metabolic disorders like obesity and insulin resistance. *People have different metabolic rates, so adjust the method based on personal hunger signals. *Watching TV or scrolling on your phone can lead to mindless overeating. *Choose fibre-rich, protein-packed foods that help sustain satiety longer and work well with the 3-2-1 approach. *Sometimes, thirst is mistaken for hunger, leading to unnecessary eating. *Consistency or applying the rule at every meal helps train the brain to recognise natural satiety cues. The 3-2-1 rule offers a simple yet scientifically backed way to prevent overeating and promote mindful eating. 'Incorporating this method into daily life can lead to long-term improvements in eating habits and overall well-being. A small but significant step toward healthier living,' shared Goyal. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Vancouver Sun
4 days ago
- Lifestyle
- Vancouver Sun
Eat like a celebrity: Vancouver personal chef Mikaela Reuben pens plant-forward cookbook
Reviews and recommendations are unbiased and products are independently selected. Postmedia may earn an affiliate commission from purchases made through links on this page. Mikaela Reuben's cookbook all started with a road trip. 'I gathered a few girlfriends, one was a photographer, one was a food stylist, and we spent the summer travelling from destination to destination throughout British Columbia,' she recalls of the trip that kicked off in 2019. Their road trip took them to some of their favourite places in the province, including Hornby, Saltspring and Galiano islands, as well as Squamish and Whistler. When she looks at the book now, she recalls a 'lot of laughter and a little confusion at times' during the process. Discover the best of B.C.'s recipes, restaurants and wine. By signing up you consent to receive the above newsletter from Postmedia Network Inc. A welcome email is on its way. If you don't see it, please check your junk folder. The next issue of West Coast Table will soon be in your inbox. Please try again Interested in more newsletters? Browse here. 'I'm so proud of what we created,' she says. It was a backward way of creating the compilation of eats, considering that she hadn't yet decided which of the recipes she's cooked up during her 10-plus years as a personal chef would be featured. 'We were using the markets and the kind of situations we were in to develop the recipes,' Reuben recalls. Thankfully, the Victoria-born, Vancouver-based food creator had plenty to pull from for her first book, titled Eat to Love: Where Health Meets Flavor: 115+ Nourishing and Adaptable Plant-Forward Recipes from a Nutritional Chef (Appetite by Random House, $40). 'I was cooking things that I knew my clients had loved, and then I had to kind of go in and tweak after and make sure that each recipe worked,' she says. With the aim to match maximum nutrition with maximum flavour, Reuben's recipes are intentionally adaptable to suit preferences and dietary needs, including vegan, dairy-free or grain-free alterations. 'I've tried to build out the recipes so that they are usable, or potentially usable, by a wide audience,' she says. Praise from some of her celebrity clients, such as supermodel Karlie Kloss, Owen Wilson and Woody Harrelson, for the B.C. chef's cooking are peppered on the back of the new hardcover tome. Reuben also received high praise for her cooking from Vancouver's own Ryan Reynolds and his wife, Blake Lively, who are clients. 'The care Mikaela puts into every detail is unmatched. From the exciting flavours to the specificities of the health benefits, she cares about it all … and you can taste it,' they said in the book. The nutritionally focused chef takes a whole-food, plant-forward approach to cooking. That angle is informed by her background in sports, dance, kinesiology, physiotherapy and nutrition. 'I just realized that in all of this body stuff I was focusing on, there was the food aspect missing,' Reuben says of the shift away from bodywork to body fuel. 'For me, one can't exist without the other.' She found her way into the world of personal cheffing by chance, encountering the late Hollywood caterer and personal chef Wayne Forman in a friend's kitchen where she was cooking a meal. Impressed by her dish, Forman and Reuben stayed in touch. One day, she picked up the phone and it was Forman on the line asking if she might be available to cook for a client. That call would change her life. 'The next day at school, I asked for a year leave of absence, and I bought a one-way ticket,' Reuben says. 'I ended up never going back.' Reuben worked with Forman, who catered films and cooked for stars, as well as cooking on the road for bands such as The Red Hot Chili Peppers, for a few years. Busy with his own business, he ended up passing clients along to Reuben to help her create her own roster. 'He really, truly gave me one client that believed in me from the beginning, and I ended up working with him for a few years,' she says. 'And to be honest, once I kind of mastered the art of food and healthy food tasting good, I continued to get clients through word of mouth from different communities and networks.' Spending about six months a year back home in B.C., the rest of her time is spent travelling the world as a personal chef to celebrities or working as a consultant. 'I'll teach other chefs how to use healthy ingredients if they're maybe really well trained in culinary but they don't know a lot about nutrition,' she explains. 'Or, if someone's an aspiring chef, and they know a lot about nutrition because they've taken some classes, I'll go in teach them a little bit about cooking.' With Eat to Love, Reuben brings that knowledge to other people's cooking. 'It's for anyone that is curious about bringing a little more health and flavour into their kitchen,' Reuben explains. The book also includes information such as pantry staples to help readers easily stock their shelves like Reuben does. 'People can reference what's in my pantry and what I used to create the whole book,' she says. When prompted to pick a favourite recipe from the collection — a question that makes most cookbook authors cringe — Reuben pointed to a sauce section in the book rather than a single recipe. 'If I were to tell any reader to do one thing, it would be to look at my green sauce section. There's a cilantro pesto, a regular chimichurri, and a chermoula,' she says. 'Just to inspire people to add even more herbs into the cooking … 'Herbs are being neglected a little bit, and they offer so much support to our bodies.' Lentil Bolognese 1 tbsp (15 mL) extra virgin olive oil + more to serve 1½ cups (375 mL) diced red onions 1¼ tsp (6 mL) sea salt + more to taste 1½ cups (375 mL) thinly sliced celery 1 cup (250 mL) dry red lentils, rinsed 1 cup (250 mL) water 2 (14 oz/398 mL) cans diced tomatoes 1 cup (250 mL) roughly chopped fresh basil + more to garnish 2 tbsp. (30 mL) minced drained capers 1 tbsp. (15 mL) pressed garlic (or more if you love garlic) 1½ tbsp. (22.5 mL) balsamic vinegar 1 tbsp. fresh lemon juice ½ tsp (2.5 mL) chili flakes + more to taste (optional) Zucchini Noodles 8 cups zucchini noodles (about 4 medium zucchini) (see note) 1 tbsp. extra virgin olive oil Fresh ground pepper and sea salt to taste Note: You can cut the noodles to your desired length with kitchen scissors. Instead of spiralized noodles, you can make 8 cups of zucchini ribbons. Preheat the oven to 400°F. Line two large rimmed baking sheets with parchment paper. In a medium pot, heat the oil over medium heat. Add the red onions and 1 tsp of the salt and sauté for 3 minutes. Add the celery and sauté for 3 minutes, until the onions and celery are soft and translucent. Add the lentils and water, and bring to a simmer. Stir well, then reduce the heat to low, cover and simmer for 10 minutes, stirring occasionally. Stir in the tomatoes, basil, capers, garlic, vinegar, lemon juice, chili flakes and remaining ¼ teaspoon of salt. Simmer, uncovered and stirring often, for 15 minutes, until the lentils are tender. Season with more salt or chili flakes to taste. (Store cooled sauce in an airtight container in the fridge for up to 4 days.) Meanwhile, in a large bowl, toss the zucchini noodles with the olive oil and salt and pepper to taste. Arrange the noodles on the prepared pans so that they are lying flat (overlapping is OK). Place both pans in the oven and roast for 5 minutes, until the zucchini noodles are steaming and softening. Serve the zucchini noodles topped with the lentil Bolognese, sprinkled with salt and, if using, chili flakes, and garnished with olive oil and basil. Makes 4 servings. Excerpted from Eat to Love by Mikaela Reuben. Copyright © 2025 Mikaela Reuben. Photographs by Robyn Penn. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.
The Citizen
29-05-2025
- Entertainment
- The Citizen
Times Square turns International Burger Day into month-long celebration
To celebrate International Burger Day, Times Square has transformed the day into a month-long celebration with two of its local restaurants offering mouth-watering burgers. The day is celebrated globally on May 28 every year and marks a celebration of the iconic and versatile burger. It is dedicated to honouring the delicious combination of a juicy patty, fresh toppings, and a soft bun that has become a culinary staple around the world. Sous chef Kgomotso Comfort Modise explained the meaning behind the day. 'We have realised that people love fast food, they want it fresh, tasty and well done; that is what keeps them coming for more.' Both restaurants marked the day with exclusive burger specials, offering the Appetite burger and Wagyu burger. Burger enthusiast Gugu Hadebe acknowledged the celebration. 'It is a great concept, especially for burger lovers like me. My favourite burger is the baconater because I'm a lover of bacon. I'm a burger fan in general, and it's mostly my first opinion meal,' she said. She emphasised that Burger Day must remain an annual celebration. 'It is a great concept for burger lovers and it's something to look forward to every year,' said Hadebe. Another burger enthusiast, Lesego Mojela, echoed the same sentiments. 'As a burger lover, I hope events like this can be hosted more often. As much as it is international, it must be made more relevant for people to indulge in different burgers.' ALSO READ: Latest crime stats paints complex picture for Centurion communities Do you have more information about the story? Please send us an email to bennittb@ or phone us on 083 625 4114. For free breaking and community news, visit Rekord's websites: Rekord East For more news and interesting articles, like Rekord on Facebook, follow us on Twitter or Instagram or TikTok. At Caxton, we employ humans to generate daily fresh news, not AI intervention. Happy reading!
New York Post
14-05-2025
- Health
- New York Post
Disgusting reason why so many vegetarians won't eat meat
That moo makes 'em eww. A new UK study has uncovered the real reason vegetarians have so much beef with, well, beef — and it's enough to make your stomach turn. 3 A new study has uncovered the real reason vegetarians have so much beef with meat — and it's enough to make your stomach turn. franz12 – Meat-shunners will often tell you they turn down animal flesh for ethical reasons — and while that may be part of it, researchers found there's something far more visceral going on. What they discovered was that vegetarians experience a profound sense of disgust when considering meat consumption, akin to the reaction meat-eaters have toward substances like human flesh, dog meat or poop. Yes, poop. The study, published in the journal Appetite, involved 252 vegetarians and 57 omnivores. Participants were shown images of various foods and were asked to rate their reactions based on two distinct emotions: distaste — a simple aversion to taste, texture or smell — and disgust — a deeper, more visceral repulsion. The findings revealed that while disliked vegetables — such as olives, sprouts, raw aubergine and beetroot — elicited feelings of distaste, meat prompted a strong response among vegetarians, one that was comparable to the disgust meat-eaters felt when presented with images of human flesh or feces. It's worth keeping that image in your mind next time you innocently offer a vegetarian a hot dog. 3 Vegetarians feel the same way about meat as meat-eaters feel about poop, the study says. Angelov – 'This is the most robust evidence to date that we reject meat and vegetables that we find repellent based on different underlying processes,' Natalia Lawrence, an associate professor of psychology at the University of Exeter in the UK, said in a statement. 'Obviously finding meat disgusting can help people avoid eating it, which has health and environmental benefits. Other research we've conducted suggests that these feelings of disgust may develop when people deliberately reduce or avoid eating meat, such as during Veganuary.' 3 The research shows the aversion of meat-shunners may go deeper than a simple sense of ethics. rh2010 – Much like Dry January, Veganuary is a UK-led initiative that encourages Brits to follow a vegan diet for the entire month of January. Research on the health benefits of vegan diets has been mixed. While some studies have found that a plant-based diet can shave years off your biological age, other research indicates it can make you more likely to suffer nutritional deficiencies. The researchers behind this new study believe there's something much more evolutionary at play. 'Meat eaters responded to the idea of eating these truly disgusting substances like feces in the same way that vegetarians responded to images of meat that they didn't want to eat, and this was very different from the way they responded to vegetables they rejected,' said Elisa Becker, a postdoctoral researcher at the University of Oxford. 'Although we may think we're rejecting a food simply because we don't want to eat it, we showed that the basis for this rejection is quite different — and we think that's evolved to protect us from pathogens that can lie undetected in meat.'
Yahoo
13-05-2025
- Health
- Yahoo
The reason why vegetarians are repelled by meat
Many vegetarians feel disgust towards eating meat similar to the aversion widely felt towards cannibalism, research has found. A study set out to investigate whether there was a difference in the psychological mechanisms by which people reject meat compared with vegetables. In an online study involving 300 people, who were mostly vegetarians, researchers found people who rejected vegetables did so because they felt distaste – a simple aversion to the taste, texture or smell of a food. In contrast, when people disliked and rejected meat that would be considered appetising by omnivores – such as roast chicken or beef steak – they felt the more complex emotion disgust, in a similar way that meat-eaters were disgusted by the idea of eating human meat. Professor Natalia Lawrence, of the University of Exeter, said: 'This is the most robust evidence to date that we reject meat and vegetables that we find repellent based on different underlying processes. 'Obviously, finding meat disgusting can help people avoid eating it, which has health and environmental benefits. 'Other research we've conducted suggests that these feelings of disgust may develop when people deliberately reduce or avoid eating meat, such as during Veganuary.' The study recruited 252 people who reject meat and 57 omnivores who eat meat. Researchers tested responses to images of 11 different foods, such as palatable meat, olives, sprouts, aubergine and beetroot. Participants were asked several questions about how eating each of the foods would make them feel. Each question was linked to either disgust or distaste, which allowed the researchers to make a distinction between what people felt when they rejected different foods. To compare reactions, the meat-eating participants were also shown images of substances overwhelmingly considered disgusting to eat, such as human flesh, dog meat and faeces. Where participants said they would not eat the item pictured, they completed questions to investigate the grounds for rejection. Consistently, people rejected vegetables they did not like based on distaste, and rejected meat and disgust elicitors in a strikingly similar disgust pattern. Dr Elisa Becker, the study's lead author, said: 'Meat eaters responded to the idea of eating these truly disgusting substances like faeces in the same way that vegetarians responded to images of meat that they didn't want to eat, and this was very different from the way they responded to vegetables they rejected. 'Although we may think we're rejecting a food simply because we don't want to eat it, we showed that the basis for this rejection is quite different – and we think that's evolved to protect us from pathogens that can lie undetected in meat.' The paper is published in the journal Appetite. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
