FOOD
10 Tips To Avoid Overeating
Published
1 year agoon
Overeating can happen for different reasons, like when your eyes want more food than your stomach can handle at a buffet or a party. But sometimes, overeating becomes a regular habit rather than a one-time thing.
So, how do you know when you’ve eaten too much, and how can you stop it?
Overeating means eating more than your body needs for energy. It is something most of us experience occasionally, leading to short-term discomfort in the stomach. However, continuous overeating can have lasting health consequences.
Recognizing when you’re overeating and taking steps to address this behaviour is crucial for your well-being.
What Are The Signs Of Overeating?
Determining if you’re overeating might seem straightforward, like counting calories, but it is not that simple. This is because the number of calories you should eat per meal varies from person to person due to different health goals and needs.
It can be challenging to figure out your ideal calorie intake, and calorie counting may not promote a positive relationship with food.
Furthermore, calories alone aren’t a good indicator of mindful eating and recognizing when you’re satisfied, which are crucial aspects of nourishing your body properly and understanding if you’re overeating.
With that in mind, the actual signs of overeating may include:
- Eating beyond the point of being full
- Finding yourself mindlessly eating because you’re bored or distracted
- Experiencing physical symptoms after eating, including nausea, abdominal discomfort, gas, bloating or heartburn
- Eating for reasons other than to fuel your body
Overeating can have both short-term and long-term consequences. In the short term, it can lead to discomfort and weight gain. It might become harder to lose excess weight, and digestive issues may persist over time.
However, there are also less visible long-term health effects. Arrindell mentions that overeating, over weeks, months, or years, can influence cholesterol levels and potentially disrupt blood sugar control, increasing the risk of developing type 2 diabetes and heart disease. These hidden impacts might not be immediately apparent but could surface in your blood work.
How To Stop Overeating
If you recognize the signs and are ready to take action, here’s what we recommend to help you avoid overeating:
1. Familiarize yourself with recommended portion sizes
The size of your portions is crucial. To help control your portion sizes, you can make use of nutrition labels and recommended serving sizes from reliable sources.
While these guidelines may not be perfect, they provide a useful starting point for understanding what a reasonable serving looks like, which can be challenging to estimate on your own. Following these recommendations also helps you stay accountable for your food intake.
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Another effective strategy is to eat from smaller plates. Using larger plates can often lead to overeating, especially if you’ve been accustomed to finishing everything on your plate.
Switching to smaller plates can help you maintain more appropriate portion sizes and avoid overindulging, even though you don’t need to finish everything on your plate, according to Arrindell.
2. Include a fibre source with meals and snacks
Fibre is great for making you feel full after a meal. For example, consider a plate of roasted vegetables compared to several pieces of cheese with the same number of calories. The vegetables are likely to make you feel more satisfied because they contain fibre, which contributes to that feeling of fullness, helping prevent overeating.
In contrast, cheese is less filling, meaning you might end up eating more than your body requires before you realize you’re full, as your brain takes longer to recognize your satiety when consuming foods with less fibre.
3. Avoid skipping meals
Intermittent fasting, which involves skipping meals, is a popular diet trend. However, for some individuals, this approach may trigger a pattern of extreme hunger that unintentionally leads to overeating.
Skipping meals can create strong hunger, often leading to episodes of overeating when you eventually eat. Instead, opting for healthy snacks between meals or consuming smaller, more frequent meals throughout the day would help to avoid this feast-or-famine mentality.
4. Know and limit the foods that are easiest to overeat
We often wish for a simple list of foods to avoid entirely, but it is not that straightforward. Food preferences vary from person to person, making it hard to create a universal list.
To gain insight into your own eating habits, keep a food journal. It can help identify which foods are challenging for you.
However, many people tend to overindulge in calorie-dense or processed foods they consider treats. These foods are often high in:
- Salt
- Sugar
- Saturated and trans fats
- Empty calories.
There’s no food you should overeat, as even excessive consumption of healthy options like fibre-rich vegetables can lead to digestive discomfort.
5. Stay hydrated
Sometimes, feelings of thirst can be confused with hunger. When you’re experiencing hunger or craving a snack, try drinking a few sips of water. It can help you figure out if you’re truly hungry or just in need of hydration.
Staying adequately hydrated throughout the day can also help prevent those misleading hunger pangs that are, in fact, caused by thirst.
6. Be mindful about why you’re eating and pay attention to hunger cues
There are many reasons people eat, but the primary one should be to nourish and energize their bodies.
From snacking, because you think you should to following mealtime routines, it is essential not to fall into the habit of mindless eating.
If you’re not paying attention to what you’re eating and why, you’re likely not tuned into your body’s cues for hunger and appetite.
When you’re unaware of when to stop eating, the risk of overeating increases. Being mindful of your meals and food choices is crucial because it helps you connect with your body’s signals and enjoy food as a means of nourishing your body.
7. Slow down
To prevent overeating, it’s vital to stop when you start feeling full. While portion sizing helps, the best approach is to slow down during your meal and pay attention to your body’s signals.
The objective is to allow your stomach and brain time to synchronize. It can take up to 20 minutes for your stomach to signal fullness to your brain.
Many people eat their meals in much less time. If you tend to overeat, consider strategies to slow down your eating process, such as using your non-dominant hand or pausing between bites.
8. Rethink that second serving
Slowing down your eating can also assist you in determining if you genuinely need more food on your plate. While a second helping is fine if you’re still hungry, it is a good idea to wait 5 to 10 minutes before getting it and ensure that the additional serving includes healthier choices like more vegetables.
9. Turn off your TV
To foster awareness of how you feel after eating, it’s beneficial to have mealtime and snack time without distractions. A good starting point is turning off the TV and sitting down at the table.
Eating without diversions helps you reconnect with the purpose of nourishing your body, which is the true essence of food.
10. Give yourself some grace
Dealing with overeating requires patience and flexibility, whether you encounter challenges at the beginning of your journey or during the holidays.
Allowing yourself to enjoy your favourite foods in moderation is beneficial because it prevents the urge to overindulge later on. Giving yourself some flexibility in your diet not only provides room for occasional treats but can also be the key to maintaining healthy eating habits, and reducing the risk of overeating.
Why am I overeating?
Overeating can occur occasionally, especially on occasions with abundant food, like Thanksgiving. In some cases, it can become a pleasurable yet unhealthy habit that reinforces itself over time. The steps mentioned earlier may help break this habit.
However, when overeating becomes a habitual behaviour, it is essential to examine why it’s happening more frequently. There might be underlying reasons behind this habit, such as emotional issues, a phenomenon known as emotional eating. Recognizing and processing these emotions is crucial in reducing overeating.
In more severe instances, overeating might be a sign of binge eating disorder. Seek help from a dietitian or doctor if you frequently overeat, as it could be linked to binge eating tendencies, a treatable condition with the right support.
For more health tips, check here.
There are different ways to cook rice in Nigeria, making it the centrepiece of their celebrations, everyday meals, and social gatherings.
Creative cooks have developed numerous different ways to cook rice in Nigeria, moving beyond traditional jollof rice and plain white rice preparations.
Furthermore, these different ways to cook rice in Nigeria showcase the country’s diverse culinary heritage, as each region brings its unique twist to rice dishes.
From the coastal areas to the northern regions, innovative chefs and home cooks continue to explore different ways to cook rice in Nigeria, transforming this simple grain into extraordinary meals that delight the palate.
This exploration of six different ways to cook rice in Nigeria demonstrates how cooks elevate this versatile ingredient. They combine local spices, traditional cooking methods, and regional ingredients to create distinctive dishes.
1. Coconut Rice
Coconut rice is a beloved dish that elevates the flavour of plain rice with a tropical twist. It’s perfect for special occasions or when you want to try something different.
Cook your rice in rich coconut milk, adding ingredients like diced onions, garlic, and a bit of pepper for a kick. You can also throw in some chopped vegetables like carrots and green beans for extra flavour and texture.
Enhance the dish with grilled chicken, prawns, or fish. These proteins pair well with the subtle sweetness of the coconut. Finish with freshly chopped parsley or spring onions for a burst of colour and freshness.
Coconut rice pairs perfectly with spicy stews or grilled meats, making it an excellent choice for festive gatherings.
2. Rice Pancakes (Tuwon Shinkafa)
Rice pancakes, also known as Tuwon Shinkafa in northern Nigeria, are a creative way to use leftover rice. This dish is soft inside and slightly crispy outside, making it a satisfying meal or snack.
Blend cooked rice with a bit of water until smooth. Add a touch of salt, and mix in some chopped onions and peppers for flavour. Fry the batter in a pan with a little oil until golden brown.
These rice pancakes taste fantastic with spicy pepper sauce, vegetable soup, or even a dollop of yoghurt for a cooling contrast. You can experiment with flavours by adding herbs like thyme or dried fish flakes for a unique Nigerian touch.
Rice pancakes are a fantastic way to transform leftover rice into something special and appetizing.
3. Rice Moi Moi (Steamed Rice Cakes)
Rice Moi Moi is a lesser-known dish but is just as delicious as its counterpart made with beans. It’s a great option for those who want a protein-rich meal without the hassle of soaking and blending beans.
Use rice flour, blended with ingredients like red bell pepper, onions, and seasoning. For a richer flavour, add flaked fish, eggs, or ground crayfish to the batter.
Pour the mixture into greased containers or banana leaves, and steam until firm. The result is a soft, savoury cake that can be eaten on its own or paired with sauces.
Serve with a side of pepper stew or tomato sauce for a complete, satisfying meal.
4. Rice Porridge (Concoction Rice)
Concoction rice is a one-pot wonder that allows you to use whatever ingredients you have on hand. It’s quick to prepare and perfect for a hearty lunch or dinner.
Cook your rice in a flavorful broth made from tomatoes, onions, peppers, and palm oil. Add spices like curry, thyme, and seasoning cubes to enhance the flavour.
Include proteins like smoked fish, chicken, or shrimp along with vegetables like spinach or ugu (pumpkin leaves) for added nutrition. Let the rice cook until slightly crispy at the bottom for a smoky jollof-like flavour.
Concoction rice is a budget-friendly dish that doesn’t compromise on taste and is perfect for busy weeknights.
5. Rice Fritters (Akara Rice)
Rice and beans are often served together in Nigerian households, but why not take them up a notch by turning them into fritters? This dish is ideal for using up leftovers and creating a fun, finger-food experience.
Mash leftover cooked rice and beans together. Mix with spices, chopped onions, peppers, and a bit of flour to bind it all together. Form small patties and fry until golden brown.
These crispy fritters can be enjoyed on their own or dipped in a spicy sauce. They’re great for breakfast, lunch, or as a snack. For a healthier twist, bake the fritters in the oven instead of frying.
Rice and beans fritters are a creative, delicious way to repurpose leftovers while enjoying a satisfying crunch.
6. Rice Casserole
If you’re looking for something hearty and filling, a rice casserole is the way to go. This dish allows you to get creative with layers of flavours and textures.
Cook your rice and set aside. In a separate pan, sauté onions, garlic, and bell peppers. Add ground meat (like beef or chicken) and season well. Mix this with your cooked rice and place it in a baking dish.
Add layers of cheese, vegetables like spinach or zucchini, and a topping of breadcrumbs for a crispy finish. Bake in the oven until the top is golden brown and the cheese is melted. Serve hot with a side of salad or coleslaw.
This rice casserole is perfect for family dinners or potlucks. It is a satisfying, all-in-one dish that’s easy to prepare.
Rice is versatile, budget-friendly, and incredibly adaptable to various flavours and cooking methods. When you explore these six different ways to cook rice, you keep your meals exciting and varied in Nigeria. You can do this while sticking to familiar ingredients.
Whether it’s the creamy goodness of coconut rice, the crispy satisfaction of rice fritters, or the savoury comfort of a rice casserole, there’s a dish for every taste and occasion.
Why not try one of these recipes this week? You might just discover a new family favourite!
For more food articles, check here.
FOOD
With This Simple Recipe You Can Make Nigerian Oha Soup!
Published
2 weeks agoon
November 10, 2024Oha soup, also called Ora soup, is a delicious and nutritious dish from the southeastern region of Nigeria. Known for its unique taste and texture, Oha soup is a popular staple among the Igbo people and is cherished for its rich blend of flavours, leafy greens, and thick consistency.
This recipe breaks down the steps to make an authentic Oha soup at home.
Ingredients You Will Need for Oha Soup
To make Oha soup, gather these essential ingredients:
- Oha leaves (Ora leaves) – 1 handful (finely chopped)
- Cocoyam – 8-10 small pieces (for thickening)
- Palm oil – 2-3 tablespoons
- Beef or goat meat – 500 grams
- Stockfish – 1 cup (optional)
- Dry fish – 1 cup
- Snails – 1 cup (optional)
- Ground crayfish – 2 tablespoons
- Ogiri (fermented locust beans) – 1 teaspoon
- Fresh pepper – to taste
- Seasoning cubes – 2
- Salt – to taste
Waterleaf or spinach – 1 handful (optional, for extra greens) - Optional proteins – Oha soup is versatile and can be prepared with a variety of proteins, including cow tripe (shaki), chicken, and cow skin (ponmo). Feel free to add or substitute based on preference.
Step 1: Prepare the Ingredients
1. Use your fingers to tear the Oha leaves into small pieces. Avoid cutting with a knife, as it can make the leaves darker and affect the taste.
2. Wash and boil the cocoyam until it becomes tender. Then, pound it into a smooth paste using a mortar and pestle. This serves as the soup thickener.
3. Wash your beef, dry fish, and other meats thoroughly. Cut into desired sizes and season with salt and seasoning cubes.
Step 2: Cook the Meat and Stock
1. In a large pot, add the beef, stockfish, dry fish, and snails (if using). Season with salt and seasoning cubes.
2. Pour enough water to cover the meats, then cover the pot and allow it to cook for 30-40 minutes until the meat becomes tender and flavorful.
3. Taste the stock and adjust the seasoning if necessary. This is crucial because the stock forms the base of the soup.
Step 3: Add Palm Oil and Cocoyam Paste
1. Once the meat is cooked, add the palm oil directly into the pot. Stir well and allow it to cook for about 5 minutes to dissolve in the stock.
2. Take spoonfuls of the pounded cocoyam paste and add them to the pot. This thickens the soup, giving it a rich, creamy consistency.
3. Stir gently and allow the cocoyam to dissolve fully. This usually takes around 10-15 minutes. The soup should thicken gradually.
Step 4: Add Crayfish, Ogiri, and Fresh Pepper
1. Sprinkle in the ground crayfish for a deeper flavour.
2. Ogiri adds a traditional, slightly pungent taste to the soup. Add it in small amounts to avoid overpowering the dish.
3. Include fresh pepper according to your spice preference. Stir the ingredients well and let everything simmer together for another 5 minutes.
Step 5: Add the Vegetables
1. Add waterleaf or spinach: This step is optional but recommended for extra greens and a touch of freshness.
2. Finally, add the Oha leaves to the pot. Stir them gently into the soup and let them cook for 2-3 minutes. Be careful not to overcook the leaves, as they are delicate and can lose their colour and flavour.
Step 6: Serve and Enjoy
Your Oha soup is now ready! Serve it hot with your favourite swallows, such as pounded yam, fufu, or eba. The rich flavours of the meats, fish, and vegetables come together in this hearty dish, making it a truly satisfying meal.
Tips for a Perfect Oha Soup
- Use fresh Oha leaves: The taste of Oha soup is best when the leaves are fresh.
- Avoid using a knife on the leaves: Tearing the leaves by hand preserves their natural colour and prevents bitterness. It also makes the leaves more visible and lasting in the soup.
- Balance the ogiri: Ogiri has a strong flavour, so add it gradually until you reach the desired taste.
Nutritional Benefits of Oha Soup
Oha soup is not only delicious but also packed with nutrients. It is a good source of protein (from meat and fish), healthy fats (from palm oil), and fibre (from vegetables).
Cocoyam provides complex carbohydrates, which give you lasting energy. Additionally, Oha leaves contain essential vitamins and minerals that boost immunity and improve skin health.
What can I use to thicken Oha soup if I don’t have cocoyam?
If you don’t have cocoyam, you can use achi, ofor, or even yam as a substitute thickener. These alternatives will help achieve a similar consistency and are also commonly used in Nigerian soups.
Can I make Oha soup without ogiri?
Yes, you can make Oha soup without ogiri, though it may lack the unique flavour ogiri provides. If you don’t like ogiri or cannot find it, you can substitute it with iru (locust beans), which offers a milder flavour.
How do I store leftover Oha soup?
To store Oha soup, let it cool completely before transferring it to an airtight container. Store it in the refrigerator for up to 3 days or in the freezer for up to a month.
Reheat on the stove, adding a little water if the soup has thickened too much.
Oha soup is a flavorful and nutritious dish that reflects the richness of Nigerian cuisine. With its unique combination of ingredients, this recipe provides a delightful experience that’s perfect for family gatherings or festive occasions.
Follow these steps to create an authentic, satisfying Oha soup, and enjoy the warm taste of traditional Nigerian cooking right in your kitchen.
For more food articles and recipes, visit here.
Are you among the millions worldwide who struggle with bad breath? While good oral hygiene is important, including certain foods that prevent bad breath in your diet can serve as powerful natural remedies.
These foods that prevent bad breath not only help keep your mouth fresh but also improve your overall oral health.
Adding foods that prevent bad breath to your diet can enhance your breath and support your oral hygiene routine. By choosing natural, refreshing foods, you’ll find an easy and effective way to keep your breath fresh all day.
Let’s take a look at some of these foods that prevent bad breath below:
1. Green Tea
Start your day with a cup of green tea to fight bad breath effectively. Green tea contains polyphenols that reduce oral bacteria and sulfur compounds. These compounds cause the unpleasant odour associated with bad breath.
Moreover, green tea’s antioxidants help maintain healthy gums and prevent tooth decay. For best results, drink a cup of unsweetened green tea after meals or whenever you need a quick breath refresher.
2. Yogurt
Plain yoghurt works wonders for your breath. The active cultures in yoghurt help combat harmful bacteria in your mouth. These beneficial bacteria reduce the production of hydrogen sulfide, a primary cause of bad breath.
Choose sugar-free, plain yoghurt for maximum benefits. Consume one serving daily, preferably in the morning or after meals. Greek yoghurt offers additional protein and fewer sugars, making it an excellent choice.
3. Fresh Herbs and Spices
Parsley, mint, and cilantro do more than garnish your plate. These herbs contain chlorophyll, a natural deodorizer that neutralizes bad breath. Chew fresh parsley after garlic-heavy meals to neutralize strong odours.
Additionally, mint leaves freshen breath instantly while providing antimicrobial benefits. Keep fresh herbs handy and chew them throughout the day for lasting freshness.
4. Crunchy Fruits and Vegetables
Apples, carrots, and celery act as natural toothbrushes. Their crisp texture helps scrub away food particles and plaque. These foods also increase saliva production, naturally cleansing your mouth.
Furthermore, the high water content in these foods helps wash away bacteria. Incorporate these crunchy foods into your daily diet as healthy snacks between meals.
5. Citrus Fruits
Lemons, oranges, and grapefruits fight bad breath through vitamin C. This essential vitamin creates an unfavourable environment for bacteria growth. The acidic nature of citrus fruits also stimulates saliva production.
Remember to wait 30 minutes before brushing after consuming citrus fruits. Their acidity can temporarily soften tooth enamel, making teeth vulnerable to brushing damage.
Tips for Maximum Benefits
Combine these foods with proper oral hygiene for best results. Brush twice daily, floss regularly, and clean your tongue. Stay hydrated throughout the day to maintain optimal saliva production.
Consider eating these foods raw when possible. Raw foods require more chewing, increasing saliva production naturally. Schedule regular dental check-ups to address underlying causes of bad breath.
How quickly can food help improve bad breath?
Some foods, like fresh herbs and citrus fruits, provide immediate temporary relief. However, incorporating breath-freshening foods consistently into your diet produces longer-lasting results. Most people notice significant improvement within one to two weeks of regular consumption.
Can these foods replace regular brushing and flossing?
No, these foods complement but don’t replace proper oral hygiene. Continue brushing twice daily, flossing, and using mouthwash. These foods work best as part of a comprehensive oral care routine.
Which foods should I avoid to prevent bad breath?
Limit foods high in sulfur compounds like garlic, onions, and certain spices. Reduce consumption of coffee, alcohol, and sugary foods. These items can contribute to dry mouth and bacterial growth, leading to bad breath.
Keep in mind that maintaining fresh breath requires a combination of good oral hygiene, proper hydration, and a balanced diet.
These natural food remedies offer a safe, effective way to combat bad breath while promoting overall oral health. Start incorporating these foods into your daily routine and experience the difference in your breath freshness.
Always consult your dentist or healthcare provider for persistent breath concerns. They can identify underlying causes and recommend appropriate treatment options. With consistent care and the right dietary choices, you can maintain fresh breath naturally.
Check here for more articles.
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