5 Easy BBQ Marinades
Topic: Slow eating
What you hear while you eat can impact how fast you eat, according to recent research published in Appetite.
The scientists report that:
- People ate faster when they listened to music with a fast tempo (145 bpm). (Example: “Born to Run”—Bruce Springsteen)
- People ate slower when they listened to music with a slow tempo (45 bpm). (Example: “Call Out My Name”—The Weekend)
- When people listened to any kind of music—even the up-tempo stuff—they ate slower compared to when they ate in silence.
The researchers hypothesized that faster music makes people feel more aroused or excited, stimulating their senses and making them eat faster.
Slower music, on the other hand, may help people feel calmer and more relaxed, which could lead to more mindful eating.
The study’s findings also affirm something bigger: What people feel while they eat is important.
Folks who struggle to eat slowly and mindfully may be more likely to succeed if they take steps to feel more relaxed during meal times.
And if slow music—or tunes of any tempo helps—you do that, then it could be worth trying. Think of it as “setting the mood.” (But please: No Muzak.)
PMID: 32682852
Mathiesen SL, Mielby LA, Byrne DV, Wang QJ. Music to eat by: A systematic investigation of the relative importance of tempo and articulation on eating time. Appetite. 2020 Dec 1;155:104801.
5 Habits of Mindful Eating
Honey Granola with Cherries & Walnut
Serves 12 Prep time 10 mins/Cook 25 mins
Ingredients:
2 cups (160g) rolled oats
½ cup (60g) walnuts
Chopped 1 tsp. ground cinnamon
½ tsp. salt
½ C (90g) coconut sugar
⅓ cup (110ml) honey
4 tbsp. coconut oil
1 tsp. vanilla extract
½ cup (85g) dried cherries
What to do:
- Preheat the oven to 300°F (150°C). Prepare a baking sheet lined with baking paper.
- In a large bowl, combine the oats, walnuts, cinnamon and salt. Set aside.
- Place the coconut sugar, honey, coconut oil and vanilla extract into a small pot and place over a medium heat. Stir and melt the mixture until smooth.
- Pour the hot mixture over the oats and stir well until combined. Spread the oats out on the baking sheet and bake in the oven for about 20-25 minutes, until golden. Stir twice throughout the cooking time to break the granola up a little.
- Remove the sheet from the oven and set aside on a wire rack to cool completely. Once cool, stir through the dried cherries.
- Store the granola in an airtight container at room temperature for up to two weeks.
Kcal 186 Fats(g) 9 Carbs(g) 26 Protein(g) 3 Fiber(g) 2
Protein Banana Pancakes
Protein Banana Pancakes
Serves 2
- 1 ripe banana
- 4 tbsp. applesauce, unsweetened
- 2 eggs
- ¾ cup (60g) rolled oats
- 3 tbsp. vanilla whey or vegan protein powder
- 1 tbsp. coconut oil
What you need to do:
- Place all the ingredients into a blender and blitz until combined.
- Place a non-stick skillet over a medium heat and add a third of the coconut oil.
- Divide the batter so that you can cook two medium-sized pancakes. Cook the pancakes for 2-3 minutes on each side.
- Serve with your favorite toppings!
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Know The Toxic Health Effects Of Energy Drinks
People often consume ultra-processed “energy drinks” as a much-needed pick-me-up to get them through the day. But while the promise of increased mental and physical performance is attractive, it hides the lesser-known health risks that could be causing harm.
Popular energy drinks contain additives, including caffeine, sugar, and legal stimulants like L-carnitine, guarana, and taurine. While those legal stimulants increase alertness, attention, and energy, they also raise blood pressure, heart and breathing rate and contribute to dehydration, insomnia and anxiety. Research also suggests that the adverse effects of energy drinks on blood vessel function may connect to more severe cardiovascular problems.
In one study, researchers at the McGovern Medical School at UTHealth in Houston carried out a controlled experiment on 44 students and the effects of energy drink consumption. They discovered that all the subjects’ blood vessels narrowed to nearly half their size 90-minutes after consuming a large energy drink.
The smaller the vessels, the more challenging it is for the heart to pump blood to various body parts, including the lungs and brain. The decreased blood flow can cause chest pain, shortness of breath or even a heart attack. According to the researchers, these problematic effects are likely due to the energy drink’s combination of caffeine, taurine, sugar, and “herbals.” Another report in the US declares that 1,499 adolescents aged between 12 and 17 got rushed to hospital for an energy drink-related emergency in 2011 alone.
Many scientists agree that in moderate doses, caffeine can help improve individual cognitive performance, such as vigilance, attention, and alertness. And caffeine enhances endurance more than short-term, high-intensity, or strength activities.
Regardless of which energy drink you choose or whether you prefer naturally caffeinated drinks like coffee or green tea, here are five tips to remember about caffeine:
Tip #1: If you choose to use caffeine to increase performance, try it before the day of an event or occasion to assess your tolerance. Caffeine may help, but you might not need it.
Tip #2: More caffeine won’t improve your performance, and higher doses may have adverse side effects.
Tip #3: Avoid caffeine for at least six hours before bedtime, so it doesn’t interfere with your sleep.
Tip #4: Caffeine can boost mental performance temporarily, but it’s not a substitute for quality sleep and nutrition.
Tip #5: Watch out for caffeine supplements combined with other stimulants. Very little information exists about the safety of combining caffeine with other ingredients.