Foods That Can Suppress Appetite And Help With Weight Loss

Committing to exercise is only one facet of living a healthy lifestyle. Some of our biggest health challenges center around our food choices- especially when we’re feeling hungry.

When we’re trying to make positive dietary changes in our diet, it’s tough to resist the temptation of snack food. The hungrier we become, the more likely we are to eat whatever is available. One minute, you’re eating a snack to relieve your hunger pangs, and the next, you’re mindlessly chowing down on an entire bag of chips.

I remember one night early in my wellness journey when I had to work so hard to suppress my appetite. It was around 2 AM, and I woke up feeling so hungry that I couldn’t go back to sleep. The likely culprit for this intense hunger was the unfulfilling dinner I had eaten the night before. I ended up reaching for snack foods and eating way more than I should have to quell my hunger.

Its not how much you eat, but what you eat that makes a difference

My efforts to clean up my diet and get fit initially centered around eating less, but I kept having repeats of that 2 AM snack attack scenario. After some trial and error, I discovered that caloric restriction and portion control is not a sustainable means of curbing hunger. It wasn’t how much I ate, but what I ate that helped me rein in my insatiable appetite.

Calories are just units of energy, but they don’t tell us anything about the nutritional value of the food we eat.^[1] You can eat 500 calories of fries or 500 calories of apple slices, but the outcome of each choice is different. If you opted for the fries, there’s a good chance you’d be reaching for another snack sooner than if you had gone for the apple slices.

5 Common Snack Choices That Will Leave You Hungrier In The Long Run

I discovered that many of the things that I was eating wouldn’t relieve my hunger long-term. An hour after a snack, you’d find me prowling around in my kitchen to find something else to eat. Here are some of the ways that I tried and failed to satisfy my hunger.

1. Artificial Sweeteners

When I decided that I wanted to lose weight, I immediately started consuming products made with artificial sweeteners. I put Sweet n’ Low in my coffee, and I drank diet soda. It seemed like a great way to cut corners and still enjoy the things I loved.

This flawed thinking has destroyed many health plans. When you consume artificial sweeteners, your taste buds may be satisfied, but your brain is not. Artificial sweeteners leave the body craving actual sugar even more intensely than if you’d just had a regular soda.^[2] You’ll wind up reaching for snacks more throughout the day to make up for the sugar you didn’t have.

2. Juices

This one is tricky. Most of us feel like juice is a healthy alternative to drinking soda. It is made from fruit after all. How bad can it be?

When you squeeze all the juice out of a piece of fruit, you’re taking the sugar, and leaving the fiber behind. You’ll experience a spike in blood sugar, and you’ll flood your bloodstream with insulin in an attempt to process all that sugar.^[3] As your body works to regain equilibrium, your blood sugar will plummet, which will leave you feeling tired and hungry.

3. Fast Food

The drive-thru can be tempting even though you know almost nothing good can come from eating fast food. Fast food is loaded with salt, trans fats, and artificial ingredients.

You may satisfy your immediate need to eat at the drive-thru window, but you’ll end up feeling sluggish later. The high sodium in these foods leaves you bloated, trans fats make it hard for your body to understand when it’s full, and ingredients that you can’t pronounce can have long-term negative consequences on your health.^[4]

4. White Bread

Sometimes it just doesn’t feel like I’ve eaten until I’ve had a piece of bread or a dinner roll. I didn’t realize that my predisposition to eat white bread would leave me feeling hungrier later.

Carbohydrates are only half the problem with white bread. Your body treats white bread like a massive influx of sugar. Reach for whole-grain breads, which are loaded with fiber, have a lower glycemic index, and they typically have fewer carbs and calories than white bread.^[5]

5. Salty Snacks like Chips and Pretzels

Known for their saltiness and satisfying crunch, it can be hard to say no to a pretzel or twenty. Pretzels and chips may not seem that bad for you, but if you mindlessly munch on them, you’ll be raiding the break room for doughnuts in no time.

Many salty snacks are full of carbohydrates and processed sugar. They can affect your body in much the same way that white bread does. When you eat that bag of pretzels, your blood sugar spikes, which triggers the release of insulin, which causes your blood sugar to drop.

The added salt can leave you feeling thirsty, which you might interpret as hunger. Instead of having a glass of water that you need, you set out looking for something else to eat.

Eat The Right Snacks That Squash Hunger

After I realized I was reaching for the wrong types of foods, I knew I had to change my eating habits. I educated myself about which snacks would leave me feeling fuller for longer so that I wouldn’t feel hungry all the time. This made it possible for me to end my mindless snacking habits and focus on creating a healthier lifestyle.

Some of the best snacks for satisfying hunger are full of lean protein. Lean protein leaves you feeling full without consuming lots of extra calories and processed sugar. ^[6]

High-fiber foods take longer for your body to break down, which means that your blood sugar will increase gradually and remain stable for longer. ^[7]. Water-rich foods can also help you feel full while consuming fewer calories, and they’ll keep you hydrated.

10 Foods To Keep You Feeling Fuller For Longer

Here are my top-ten go-to snacks for staving off hunger without sacrificing your health goals.

1. Popcorn

Not all popcorn is created equally. If you head to the movie theater and down a bucket of salty buttered popcorn, you are not doing yourself any favors.^[8] Homemade popcorn seasoned with herbs or nutritional yeast can give you the satisfying crunch without all the calories.

Popcorn’s high fiber content makes it a filling alternative to empty calories that you might get from a bag of chips.

2. Dark Chocolate

Nothing brought me more joy than realizing I could eat chocolate without sabotaging my health. The key with this snack is to look for quality. Going to the gas station and picking up your favorite candy bar isn’t going to set you up for success. That kind of chocolate is full of sugar, fat, and unpronounceable ingredients that do nothing but add to your waistline.

Dark chocolate that contains a high percentage of cacao will taste more bitter than milk chocolate, but it has many health benefits. The bitterness of dark chocolate slows down your digestion, which translates into feeling fuller for longer. It also curbs the production of a hormone that stimulates hunger.^[9]

3. Greek Yogurt

Yogurt has always been considered a healthy snack, but some yogurt is laden with sugar. Low fat and fat free options aren’t so great either. Some of the nutrients in yogurt are fat soluble, meaning that your body needs to consume fat to benefit from the nutrients.

Greek yogurt is a solid snack choice for suppressing your appetite because it has half the sugar and twice as much protein as regular yogurt.^[10] It’s also an excellent source of calcium, and the probiotics in Greek yogurt are great for your digestion.

4. Almonds

High-protein, high-fiber, and an excellent texture make almonds a go-to snack for a busy day. ^[11] Limit your consumption to a single serving to reap the most benefit.

5. Water-rich Fruits and Veggies

This works similarly to drinking a glass of water before you indulge in food. Water-rich foods such as cucumbers, carrots, and watermelon can satisfy your need for a snack with some texture, and they’ll help you hydrate. These foods are rich in fiber and nutrients that you need to feel your best.

6. Avocado

This is my go-to hunger busting snack. Avocados are high in monounsaturated fat (good fat) and fiber.^[12] Spread some avocado over a piece of whole grain toast or scoop it out of the rind for a quick and satisfying snack.

7. Hummus

Hummus is made of chickpeas, which makes it an excellent source of protein and fiber. When you pair hummus with water-rich veggies like carrots, cucumbers, celery, or snap peas, you have a winning combination that will leave you hydrated and satiated.^[13]

8. Beans and Legumes

Beans are the unsung heroes of the food world. They are relatively inexpensive, versatile, and satisfying. They are low-calorie, high-fiber, protein-rich powerhouses that we almost certainly could stand to eat more often if we want to lose weight.^[14] Chickpeas, peas, peanuts, and lentils all fall into this snack category.

Having some celery with one serving of peanut butter, a handful of roasted chickpeas, or a small bowl of homemade lentil soup can keep you from emptying the cookie jar later.

9. Eggs

Despite the bad press that eggs have faced over the years, nothing stomps out hunger like an egg. Eggs contain protein, which leaves you feeling fuller for longer. A recent study demonstrated that people who ate two eggs for breakfast ate less at a lunch buffet than the experimental group that ate a bowl of cereal with the same number of calories.^[15]

10. Water

If you’re feeling the urge to snack, you might be thirsty. Your body will look and feel better when it’s fully hydrated, and you’ll consume fewer calories if you drink a glass of water before reaching for a snack.^[16]

Healthy snacks don’t have to be boring

Mindless eating can wreck your diet plans. Listen to your body, and find snacks that suppress your appetite and pack a nutritional punch. These snacks stick to your ribs, which will help you stick to your plan.

Reference

[1]	^	Competitor.com: Which Matters More: What You Eat or How Much You Eat?
[2]	^	Health: 11 Foods That Make Your Hungrier
[3]	^	BistroMD: Curb Your Appetite By Avoiding Foods That Make You Hungrier
[4]	^	Eat This, Not That!: 25 Foods That Make You Hungrier
[5]	^	Livestrong: Whole-Grain Bread vs. White Bread
[6]	^	WebMD: Foods That Curb Hunger
[7]	^	Women’s Health Magazine: 15 Healthy High-Fiber Foods That Leave You Feeling Full and Satisfied
[8]	^	Eat This, Not That!: The 30 Most Filling Healthy Snacks
[9]	^	Mind Body Green: How Dark Chocolate Could Actually Help You Curb Your Sugar Cravings
[10]	^	Popsugar: Nutritionist-Recommended Foods To Suppress Your Appetite Naturally
[11]	^	NPR: Almonds For Skinny Snackers: Yes, They Curb Your Appetite
[12]	^	Fit Day: Avocado Health Benefits: 3 Reasons You Should Be Eating Them
[13]	^	Eat This, Not That!: 10 Foods That Make You Feel Fuller Longer
[14]	^	Reader’s Digest: Eat Beans, Lose Weight: 7 Convincing Ways Beans Blast Fat and Reduce Cravings
[15]	^	Daily Mail: Why Eggs For Breakfast Will Keep Those Hunger Pangs Away Until Lunchtime
[16]	^	Woman’s Day: 8 Foods That Keep You Fuller Longer

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Your Hands Speak More Than You Do in a Presentation

In my line of work, I give presentations to my team members quite often. As I give my presentations, I am always very aware of my audience and their interest level. If they look bored, then I need to adjust myself accordingly and win back their attention.

I want to keep them engaged and interested in what I’m saying, and I find that hand gestures are a powerful way to raise excitement and keep my audience’s attention. Effective gestures help to build trust, and convey my ideas more clearly.

Communication is 93% non-verbal and only 7% verbal, while all the rest is expressed through body language. Gesturing actually makes people pay closer attention to the acoustics of speech. When they see a gesture, they expect that there is dialogue to go along with it.

The usage of gestures along with speech varies depending on culture. Many people ask me if I’m a little bit Italian because I “talk with my hands.” The Italian language itself is very expressive and poetic, and the hand gestures make it even more so. The more emphasis that we put on our speech, the more expressive our gestures become.

So while you are rehearsing your speech, be sure to rehearse your hand gestures as well. Don’t link your hands behind your back as you speak, it will make you seem rigid and your audience will lose interest.

Here are some helpful hand gestures to keep your audience engaged.

Palms Up Instead of Down.

Photo credit

Keeping your palms up and open indicates that you are being open and honest. This will invite your audience in, and make them feel comfortable. By keeping your palms down, without even realizing it, your tone is slightly threatening and directs the audience to be submissive.

Research finds that lecturers who mainly used the palm up gesture received 84% positive feedback while those who used the palm down gesture only received 52% of positive feedback when they do the exactly the same presentation.^[1]

Hand “steepling” instead of hand “wringing”.

Hand steepling was a common practice used by Steve Jobs during his presentations to convey a message of confidence and wisdom. Notice how he never used hand “wringing” because it comes across as fidgety and nervous behavior. Hand steepling can be used effectively during intermediate moments, such as when you are thinking or switching topics.

Use the “OK” gesture instead of pointing

Squeeze your index finger against your thumb to make the “OK” gesture. Got it? This motion is authoritative, but not aggressive as pointing would be.

We took a survey from an audience on which hand gesture they prefer. The audience reported that the individual who used the “OK” signal came across as thoughtful, goal-oriented, and focused. Whereas the individual who used pointing gestures came across to the audience as aggressive, belligerent, and rude. This put off the audience, and in response they paid less attention to the speech.

Don’t put your hands on your hips, or joined behind your back

How do you think you look with your hands on your hips? A bit like a parent scolding a child? That’s how it appears to your audience. This stance makes you seem less professional, and your audience will feel that you are trying to dictate them instead of guide them.

As I’d previously mentioned, putting your hands behind your back makes you look awkward and serious. Your hands are your tools! Use them! Communicate your message more effectively to show specific numbers with your fingers, or length with your hands. Your audience will be engaged and pay closer attention to your point.

Use “side-palm” to persuade your audience

Photo credit

Hold your hand out in handshake position. This gesture is what is known as “side-palm.” You are literally reaching out to your audience, and it will make them want to meet you half way. Since you have their undivided attention, it will be much easier to persuade them.

Practice these helpful gestures to engage your audience and politely enforce your authority. Having a good speech just isn’t enough. With these gestures, you will effectively get your point across without turning off your audience.

Reference

[1]

^

Barbara Pease, Allan Pease: The Definitive Book of Body Language: The Hidden Meaning Behind People’s Gestures and Expressions

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Paintings by Conor Harrington Conor Harrington is an... crss

Paintings by Conor Harrington

Conor Harrington is an Irish-born street artist known for his large-scale artworks that blend contemporary and historical references to tackle socio-political themes. Conor’s paintings are a beautiful fusion of renaissance and graffiti, that capture movement and mood perfectly. Conor Harrington’s style is a glimpse from the past brought forward into the modern day art world. Follow him on Instagram.

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crss

Paintings by Conor Harrington Conor Harrington is an...

Paintings by Conor Harrington

Conor Harrington is an Irish-born street artist known for his large-scale artworks that blend contemporary and historical references to tackle socio-political themes. Conor’s paintings are a beautiful fusion of renaissance and graffiti, that capture movement and mood perfectly. Conor Harrington’s style is a glimpse from the past brought forward into the modern day art world. Follow him on Instagram.

---

Cross Connect Mag // Facebook - Twitter - Instagram

posted by Margaret via

Weak Handshake Is Worse Than No Handshake

Of all the kinds of greetings, I love handshakes the most. A great handshake can convey your warmth and strength. It can show the other person that you are supportive and trustworthy. A great handshake sticks with me–even if I only met the person who gave it once.

Neuroscientists confirm a good handshake makes a lasting impression

Whether we’re networking for business or meeting someone at a social function for the first time, rendering a proper handshake is a great way to make a first impression.

In ancient times, the handshake was a way for people to show that they were unarmed.^[1] Just like today, a handshake conveyed a willingness on the part of both parties to have a safe and productive conversation.

In business, we shake hands all the time. Unlike many body language cues that we analyze when we meet someone for the first time, the handshake involves physical contact. The way that you shake hands with someone, and the way that you reciprocate, communicates volumes about the interactions to follow.

Neuroscientists have confirmed that a proper handshake has the power to promote positivity between people engaging in the behavior as well as observers.^[2] A confident handshake increases a person’s interest in the interaction, reduces negative associations, and communicates on a deeper level than a verbal exchange.^[3]

Many people get the handshake wrong

We’ve been making deals and solidifying agreements with handshakes for centuries, but that doesn’t mean that we always get it right. Handshake etiquette is rarely formally taught, but most of us can tell the difference between a good one and a bad one.

I distinctly remember shaking hands with a nervous gentleman at a conference. His palm was clammy and cold, and his hand flopped like a dead fish. Without saying a word, I could tell that he was uneasy about the situation.

On the opposite end of the handshake spectrum, my father’s coworker once shook my hand with such force that I thought he might actually crush the tiny bones in my hand. From the context, I knew that he was just a strong personality asserting himself, but in other contexts this could be seen as a show of force.

Handshakes are not always friendly gestures. In some cases, they are power plays in which an aggressive grip serves as a way to manipulate another person into listening or submitting.

Initiating a handshake makes people feel that you’re confident

The initiator of the gesture demonstrates confidence. Normally, the person with more power will initiate the handshake. If you wish to show respect to the person you are meeting, you may wish to wait for them to begin the motion.

When you are at a job interview or you are about to engage in a negotiation, you can let others know that you are a confident person by extending your hand first. For an audience that is more conservative or one which the individual is of much higher status than you, it’s better to wait to show that person respect.

Mimic the other person’s body language

In most cases, the gesture is meant to promote positive feelings, but it can also be used as a form of social posturing. During political meetings especially, one party will attempt to show their dominance over another by using an aggressive or controlling handshake.

The handshake between U.S. President, Donald Trump and the Canadian Prime Minister, Justin Trudeau, is a great example of a handshake being used as a power play.

Donald Trump is well known for his unusual manner of shaking hands, and recipients have different ways of responding to the situation.^[4] In the case of the Trump and Trudeau handshake, Trump began by placing his hand on Trudeau’s shoulder. Trudeau mirrored this action, which is proper handshake etiquette.

The handshake didn’t end there, though. Trump’s signature handshake involves jerking the other party toward him. When Trump pulled Trudeau toward him, he resisted with the hand that rested on Trump’s shoulder. Trudeau mimicked the body language up until it became too domineering, at which point he stood his ground. Trudeau gained international respect by handling a potentially awkward moment with grace and maintaining a balance of power in the exchange.

Offer a trustworthy greeting using the double-handed method

There are many nuanced ways to shake hands, but if you want to show that you’re trustworthy, give a two-handed handshake.

This maneuver isn’t appropriate for every situation. If you are meeting someone for the first time, a double-hander can seem too intimate. After you’ve had some time to form an emotional bond with the person, you can use this technique.

This two-handed approach says, “I’m trustworthy,” because it doubles the amount of physical contact that you have with the other person. On a more primitive level, extending both hands shows the other person that you can’t hide any weapons and there’s no hidden danger in your gesture.

Former First Lady, Michelle Obama shakes hands with Queen Elizabeth II. Mrs. Obama is using the two-handed shake method, which conveys warmth and trust. Michelle leans forward slightly to accommodate their height difference and show that she is committed to the gesture.

Stand to the left to look more powerful

So much of our body language comes down to our physical placement in a space. If you wish to look more powerful in front of a group of people or during a photo opportunity, stand to the left side.

The person on the left will always be perceived as more dominant than the person on the right. When you stand to the left, it is easier for you take the upper hand in the handshake. That doesn’t necessarily mean that you should assert that power, but the opportunity is there for you. The person on the left almost always looks like they’re in control of the gesture.

This shot of Brad Pitt shaking hands with former Secretary of State John Kerry shows how easily the person on the left could assert too much control over then handshake. Pitt’s hand is in the dominant position, and if he wished to express his power, he could easily do so.

During this meeting between then-Governor of California, Arnold Schwarzenegger and George W. Bush, former President of the United States, the governor is shown on the left even though the president outranks him. The body language of this handshake indicates mutual respect.

Make your palm vertical if you want to make both of you equal

Even though the handshake is a brief interaction, each person can pass a great deal of information to the other through it. It’s important to pay attention to the small details so that the other person can read your intent.

For example, to ensure that the two-handed gesture conveys equality and respect for the other person, be sure that you keep both palms in a vertical position.

When one person’s palm faces downward in a handshake, it means that the person has the upper hand and is taking control. The upward facing palm is submissive in this exchange. The person with the downward-facing hand can push the submissive hand down even more if the person is trying to assert dominance. When both palms remain vertical, it sends the message that you are both on equal ground.

Change the pressure to accommodate the other person

Be firm and assertive with the amount of pressure that you use, but avoid gripping too hard. If the other person’s grip seems weaker than yours, decrease how firmly you grasp that hand. When the opposite happens, increase your grip strength and pressure so that you are not perceived as weak.

This doesn’t mean that you have to replace your strong handshake for a weak one, or vice versa, but if the grip strengths remain unequal, it can tell the other person a lot about you. Do your best to match the level of pressure that you receive.

A good handshake sets the stage

This silent form of communication can tell another person a lot about your motives and intentions. Practicing good handshake etiquette can initiate positive relationships that live well beyond the few seconds in which the exchange takes place. An excellent handshake can leave an impression that lasts a lifetime.

Reference

[1]	^	My Heritage Blog: History of the Handshake
[2]	^	The MIT Press Journals: The Power of a Handshake: Neural Correlates of Evaluative Judgments in Observed Social Interactions
[3]	^	HuffPost: The Power of a Handshake
[4]	^	The Guardian: Donald Trump’s Strange Handshake Style And How Justin Trudeau Beat It

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italian-landscapes: Buonanotte (Good Night), Abruzzo, Italy This...