Tag Archives: eating

12 reasons to stop multitasking now

We all do it: Texting while walking, sending emails during meetings, chatting on the phone while cooking dinner. In today's society, doing just one thing at a time seems downright luxurious, even wasteful. But chances are, you're not doing yourself (or your boss, or your friends and family) any favors by multitasking your way through the day. Research shows that it's not nearly as efficient as we like to believe, and can even be harmful to our health. Here are 12 reasons why you should stop everything you're doing—well, all but one thing—and rethink the way you work, socialize, and live your life. You're not really multitasking What you call multitasking is really task-switching, said Guy Winch, author of Emotional First Aid: Practical Strategies for Treating Failure, Rejection, Guilt and Other Everyday Psychological Injuries. “When it comes to attention and productivity, our brains have a finite amount,” he says. “It's like a pie chart, and whatever we're working on is going to take up the majority of that pie. There's not a lot left over for other things, with the exception of automatic behaviors like walking or chewing gum.” Moving back and forth between several tasks actually wastes productivity, he says, because your attention is expended on the act of switching gears—plus, you never get fully “in the zone” for either activity. Health.com: 10 Tricks for Paying Attention It's slowing you down Contrary to popular belief, multitasking doesn't save time. In fact, it will probably take you longer to finish two projects when you're jumping back and forth than it would to finish each one separately. The same is true even for behaviors as seemingly automatic as driving: In a 2008 University of Utah study, drivers took longer to reach their destinations when they chatted on cell phones. “What tends to save the most time is to do things in batches,” said Winch. “Pay your bills all at once, then send your emails all at once. Each task requires a specific mindset, and once you get in a groove you should stay there and finish.” You're making mistakes Experts estimate that switching between tasks can cause a 40 percent loss in productivity. It can also cause you to introduce errors into whatever you're working on, especially if one or more of your activities involves a lot of critical thinking. A 2010 French study found that the human brain can handle two complicated tasks without too much trouble, because it has two lobes that can divide responsibility equally between the two. Add a third task, however, and it can overwhelm the frontal cortex and increase the number of mistakes you make. Health.com: 15 Signs You May Have Adult ADHD It's stressing you out When University of California Irvine researchers measured the heart rates of employees with and without constant access to office email, they found that those who received a steady stream of messages stayed in a perpetual “high alert” mode with higher heart rates. Those without constant email access did less multitasking and were less stressed because of it. And it's not only the physical act of multitasking that causes stress; it's the consequences, as well, says Winch. “If you do poorly on an exam because you studied while watching a baseball game on TV, that can certainly trigger a lot of stress—even self-esteem issues and depression.” You're missing out on life Forget seeing the forest for the trees or the glass half full—people who are busy doing two things at once don't even see obvious things right in front of them, according to a 2009 study from Western Washington University. Specifically, 75 percent of college students who walked across a campus square while talking on their cell phones did not notice a clown riding a unicycle nearby. The researchers call this “inattentional blindness,” saying that even though the cell-phone talkers were technically looking at their surroundings, none of it was actually registering in their brains. Your memory may suffer It makes sense that if you try to do two things at once—read a book and watch television, for example—that you're going to miss important details of one or both. But even interrupting one task to suddenly focus on another can be enough to disrupt short term memory, according to a 2011 study. When University of California San Francisco researchers asked participants to study one scene, but then abruptly switched to a different image, people ages 60 to 80 had a harder time than those in their 20s and 30s disengaging from the second picture and remembering details about the first. As the brain ages, researchers say, it has a harder time getting back on track after even a brief detour. Health.com: 7 Ways to Protect Your Memory It's hurting your relationships “This is an area where I think multitasking has a much bigger effect than most people realize,” said Winch. “A couple is having a serious talk and the wife says 'Oh, let me just check this message.' Then the husband gets mad, and then he decides to check his messages, and communication just shuts down.” One recent study from the University of Essex even shows that just having a cell phone nearby during personal conversations—even if neither of you are using it—can cause friction and trust issues. “Do your relationship a favor and pay your partner some exclusive attention for 10 minutes,” said Winch. “It can make a big difference.” It can make you overeat Being distracted during mealtime can prevent your brain from fully processing what you've eaten, according to a 2013 review of 24 previous studies. Because of that, you won't feel as full, and may be tempted to keep eating—and to eat again a short time later. Experts recommend that even people who eat alone should refrain from turning on the television while eating, and to truly pay attention to their food. Eating lunch at your computer? Slow down and take a break from the screen to focus on each bite. Health.com: Little Daily Tricks to Wake Up Slimmer You're not actually good at it Yes, you. You may think you're a master multitasker, but, according to a 2013 University of Utah study, that probably means you're actually among the worst. The research focused specifically on cell phone use behind the wheel, and it found that people who scored highest on multitasking tests do not frequently engage in simultaneous driving and cell-phone use—probably because they can better focus on one thing at a time. Those who do talk and drive regularly, however, scored worse on the tests, even though most described themselves as having above average multitasking skills. It's dampening your creativity Multitasking requires a lot of what's known as “working memory,” or temporary brain storage, in layman's terms. And when working memory's all used up, it can take away from our ability to think creatively, according to research from the University of Illinois at Chicago. “Too much focus can actually harm performance on creative problem-solving tasks,” the authors wrote in their 2010 study. With so much already going on in their heads, they suggest, multitaskers often find it harder to daydream and generate spontaneous “a ha moments.” Health.com: New Ways to Boost Your Brain Power You can't OHIO No, not the state! Psychiatrists and productivity experts often recommend OHIO: Only Handle It Once. “This is a rule of thumb for many people with ADHD, but it can also be practiced by anyone who wants to be more organized,” says Winch. “It basically means if you take something on, don't stop until you've finished it.” The problem with multitasking, though, is that it makes Only Handling It Once a near impossibility—instead, you're handling it five or six times, says Winch. “If you're going to stick to this principle, you need to be disciplined and plan out your day so that when a distraction arises or a brilliant idea occurs to you, you know that there will be time for it later.” It can be dangerous Texting or talking on a cell phone, even with a hands-free device, is as dangerous as driving drunk—yet that doesn't stop many adults from doing it, even while they have their own children in the car. It's not just driving that puts you at risk for the consequences of multitasking, either. Research also shows that people who use mobile devices while walking are less likely to look before stepping into a crosswalk. And in one study, one in five teenagers who went to the emergency room after being hit by a car admitted they were using a smartphone at the time of the accident. This article originally appeared on Health.com.source : http://www.foxnews.com/health/2013/06/18/12-reasons-to-stop-multitasking-now/

Meet the man who claims he doesn’t need food

It may seem a little hard to digest, but a man who hasn’t eaten three solid meals a day in months claims he has stumbled upon the secret to good health — and it doesn’t involve calorie counting and exercise. But Rob Rhinehart isn’t on a fad diet or starving himself in a bid to lose weight. He simply wanted to revolutionize his life when he created what he says is a formula which gives his body the exact amount of vitamins and minerals it needs to survive. Spurned on by a poor diet and lack of time to shop and prepare food, the 24-year-old began researching what his body needed, down to the biochemical level, and made Soylent — a drink mixture of vitamins and minerals which includes calcium, potassium, zinc, vitamins A, B, C, D, E and K. “I was really tired of eating poorly and wondered why it had to be difficult to obtain healthy food,” he said. “I started seeing food on a biochemical level and developed a new form that is much more efficient and scalable by including only the necessary components — and was surprised to find it worked.” He swapped his favorite pizzas, burgers and other foods with his Soylent formula for a month and says he begun to enjoy food for the first time as he learned how to eat for pleasure instead of greed. Mr Rhinehart, who now has Soylent for 90 percent of his meals, said he believed his formula could be the ideal replacement for unhealthy fast food, or for time-poor people who wanted to avoid the stress of shopping and cooking. Not to be confused with the 1973 sci-fi film Soylent Green in which most of the population lives off rations including one aptly called Soylent Green, Mr Rhinehart’s says his formula may be just as effective in helping solve food shortages. He admits to still having the occasional craving for a big hearty meal, but says he mostly wants healthy, fresh tasting flavors. “I still eat, but I have not been to the grocery store, cooked, or cleaned a dish in months,” he said. “I enjoy my favorite foods a few times per week, mostly out with friends on the weekends, which is really all I crave.” Mr Rhinehart insists his diet is far from boring. “I assumed I would quickly get tired of the taste but this does not happen,” he writes in his blog. “It’s really nice to always be full and healthy, and still enjoy food just for fun when I want to.” And he reckons even the biggest foodie could learn to eat less using a mix of Soylent and prepared meals as people would be left with more time to enjoy the things they want. “People will find a good balance of Soylent meals and regular meals to ensure maximum enjoyment of food and health. I think it could vastly improve our relationship with food and agriculture,” he said. But nutritionists warn that such a formula-type diet is not only restrictive, but unsustainable. Sydney-based nutritionist Susie Burrell said while supplements could be developed to replace the contents of a meal, the reality was that humans enjoyed sitting down to meals. “While technically you can develop supplements that replace the nutrients content of a meal, which can be used to support weight loss or feed those who do not have access to food, the reality is that human beings like to eat, which is why dietary restriction and meal replacements are not proven to work long term,” she said. “Claiming such a product can solve the nutrition issues of the world is a simplistic view of very complex issues including obesity, malnutrition, food security, eating behaviour and basic nutrition.” Nutrition consultant Tracie Hyam said Mr Rhinehart may think he’s learning to eat properly, but that it actually wasn’t the case. “Meal-replacement shakes can definitely have a place in a weight-loss program or plan, but in the long-term the shakes will not deliver a healthy eating habit for him,” she said, adding there were a lot of other reasons such a diet was far from ideal. “If his digestive system isn’t used to chewing or digesting food, that one meal a week out with friends might be a big shock to the system,” she said. “Food in moderation, and definitely nutritious food, is there to be enjoyed. So replacing most meals of the day, is really taking away that enjoyment.” Click for more from news.com.au. source : http://www.foxnews.com/health/2013/06/17/meet-man-who-doesnt-need-food/

The new science of weight loss: Introducing the anti-inflammatory diet

You likely haven't given much thought to your cells since high-school biology, but focusing on them might be the key to unlocking your best body ever. While most diets prioritize cutting calories and fat, the anti-inflammatory diet—Hollywood's new favorite healthy-eating plan—operates on a biochemical level.  Designed to neutralize the inflammation that occurs inside your body, the regimen offers big benefits, including a slimmer waist, a clearer mind, fewer cravings, and better skin. No surprise, then, that image-minded celebrities have taken notice: Matthew Fox followed an anti-inflammatory eating plan to get in shape for his upcoming movie World War Z. So how does it work? Eating high levels of saturated fats, trans fats, and refined sugars (read: the modern American diet) sets off a series of reactions: The “bad fat” triggers the liver to release chemicals to fight the toxins, which causes inflammation. Meanwhile, the glucose in food can't be transported to your cells while the body is inflamed, which means that your brain isn't registering the intake. The result: You're left feeling foggy, hungry, and more prone to cravings, which then restarts the cycle. “The more inflammation you have, the less efficiently you're using your calories, so you eat more and feel worse,” says Jackie Keller, the Los Angeles–based founder of the NutriFit meal-delivery service, who crafts anti-inflammatory diet plans for Channing Tatum, Penelope Cruz, and Charlize Theron. Cellular inflammation also stiffens up your arteries, causes skin breakouts, and makes you more prone to heart disease and cancer. “Because we're eating so many processed foods, inflammation is a bigger problem than ever before,” said Kristin Kirkpatrick, a registered dietitian and wellness manager at the Cleveland Clinic. “This diet is partly about what you don't eat—saturated fats, trans fats, and sugar—and a lot about what you do eat.” The focus is on unsaturated fats in fish and olive oil, plus plenty of produce, especially deeply colored fruits and vegetables, which are packed with phytonutrients that help neutralize inflammation.  Another major hallmark is a reliance on herbs and spices: Powerful compounds including quercetin in garlic, gingerol in ginger, cinnamaldehyde in cinnamon, and curcumin in turmeric may all help fight inflammation, said Kirkpatrick. “Not all of my clients understand the science,” Keller said. “But they feel better and they find it easier to lose weight, and that's what matters. ___________________________________________________ More From Details: Elimination Diets: A Primer Why You Should Be a Meat and Potatoes Guy 8 (Surprising) Things That Make You Fat ___________________________________________________ The Anti-Inflammatory Menu Breakfast: 1 cup cooked steel-cut oats with cinnamon and 1 oz almonds. Morning Snack: 1½ cups seasonal berries with 1 cup nonfat Greek yogurt. Lunch: 4 oz baked chicken, cut into strips, mixed with 2 cups steamed or stir-fried Asian vegetables, such as bok choy and shiitake mushrooms, with garlic and ginger. Afternoon Snack: 1 cup fresh cherries or 1 cup cherry juice. Dinner: 6 oz grilled fresh trout seasoned with curry powder (which includes turmeric), 2 cups dark-green vegetables (preferably broccoli, Brussels sprouts, or kale) cooked in 2 tsp extra-virgin olive oil. Dessert: 1 oz dark chocolate.source : http://www.foxnews.com/health/2013/06/13/new-science-weight-loss-introducing-anti-inflammatory-diet/

7 ways to cut your diabetes risk

Defend yourself against prediabetes and type 2 diabetes by sticking to these lifestyle habits, like lifting weights and getting a good night's sleep Hit the Weights Upping your lean muscle mass could lower your insulin resistance and drop your odds of developing prediabetes, according to a new study in The Journal of Clinical Endocrinology & Metabolism. Researchers found that for every 10 percent increase in muscle mass, people's prediabetes risk fell by 12 percent.  Build three days of resistance training into your weekly fitness plan, Sheri Colberg-Ochs, a professor of exercise science at Old Dominion University, said. And aim for at least two and a half hours a week of glucose-burning cardio activity such as running, cycling or swimming. MORE: 4 Muscle-Sculpting Kettlebell Exercises Score Enough Sleep Long-term sleep deprivation may amp up the body's insulin resistance, especially in people genetically predisposed to diabetes. A preliminary University of Chicago study found that those who regularly snoozed fewer than six hours a night were at the highest risk. Try to get at least seven hours of shut-eye each evening. MORE: 15 Tricks to Sleep Better Tonight Fiber Up The rough stuff isn't just good for digestion—it also curbs post-meal sugar spikes by slowing down the flow of glucose into the bloodstream. So when you crave something sweet, opt for fiber-rich fruit such as raspberries or pears. And consider adding brown rice to your diet: Eating two or more servings a week lowers diabetes risk by 11 percent, an Archives of Internal Medicine study said. MORE: What Your Food Cravings Say About Your Health Chill Out Chronic stress is a risk factor for many major diseases, including diabetes.  “When your body senses stress, it releases hormones that increase blood sugar,” Colberg-Ochs said.  That rush is beneficial in a pinch but dangerous long-term. Regularly practicing deep breathing or meditation, listening to calming music or getting massages can quell stress hormones and help lower overall blood sugar, she said. MORE: 8 Daily Strategies That De-Stress Your Life Embrace the Omegas The omega-3 fatty acids found in foods like oily fish (wild salmon, sardines) can help improve insulin sensitivity. Nosh on at least one serving of such seafood a week. Do the D The “sunshine vitamin” may be a key factor in the fight against diabetes. A review published in The Journal of Clinical Endocrinology & Metabolism found that people with high vitamin-D levels were less likely to develop type 2. Swallow 1,000 to 2,000 IU a day through dairy foods, fatty fish, or supplements. Spice Things Up Cinnamon may be an ace at lowering blood sugar levels, research in the Journal of the American Board of Family Medicine said. Rich in nutrients called polyphenols, the sweet spice may help insulin do its job more effectively. Sprinkle some into your morning joe or mix it into an oatmeal snack.source : http://www.foxnews.com/health/2013/06/10/7-ways-to-cut-your-diabetes-risk/

How to exercise without eating more

Maintaining that delicate balance of eating enough to fuel your workouts and not overdoing it afterwards is a source of confusion for even the most educated exerciser. Sometimes, those post-workout hunger pangs hit, begging you to replace what you just burned off. Other times, your brain is telling you it's time to reward your hard work (with extra cheese). Related: Foods That Will Make You Look Younger Recent research from Australia has reopened the debate on this quandary: Is it possible to exercise and not eat more? While findings have been mixed, a review of studies published in the journal Appetite showed that exercise does not, in fact, lead to a significant increase in calorie consumption. Related: Stylish Male Athletes Who Became Models And calories might not matter much anyway, according to Equinox tier 4 coach Dr. Paul Spector.  “The goal of someone who says they want to lose weight is really to lose fat and gain muscle,” Spector said. “Therefore the real question with regard to exercise and nutrition is how to maximize the use of fat as a fuel source. It's about body composition, not weight.” More: The Worst Celebrity Eyebrows of All Time Want to train your body to burn more fat?

5 biggest mistakes people make with food and exercise

Whether you earn your living working up a sweat, or squeeze in workouts when you can, it's easy to fall prey to eating errors that unintentionally hold you back from getting the most out of your workouts. Here are five common missteps I see, and how to correct them to reap the rewards of your hard work. Eating too little fat Despite my recommendations to include good fats at every meal, like avocado, nuts, seeds, and coconut oil, some of my clients remain fat phobic, and will scale back, fearing that fat is “fattening.” But the truth is, getting enough fat is a smart strategy for both sports nutrition and weight control, because fat: delays stomach emptying, so you feel fuller longer; increases satiety, to shut off hunger hormones; boosts antioxidant absorption, which in emerging research is related to leanness; and ups metabolic rate, to help you burn more calories. In fact, fat is one of the most vital nutrients in your diet, because it's a structural part of your cells, which means you can't heal a cell or construct a new one without enough fat to perform these important jobs. Cutting back too much can result in fatigue, chronic hunger, or a lack of satiety, irritability, depression, a weaker immune system, and an increased injury risk. So even if you're trying to reduce your body fat percentage, don't be afraid to add almond butter to a smoothie, top your salad with avocado, and sauté your veggies in extra virgin olive oil. Filling the fat gap can be the key to finally seeing results. Health.com:  Are You Making These Dieting Mistakes?

7 tips to stop your summer weight obsession

With summer approaching, you might spend time preparing for swimsuit season. Rather than dreading this time of year, here are some tips to begin to practice appreciating your body so you can enjoy the sun. 1.   Accept your weight. You may think the more you fight your weight, the more you’ll succeed in losing weight. This simply isn’t true. Accepting doesn’t mean not taking steps towards changing your weight, it means not letting your weight hold you back from your life. If you’re waiting until you lose weight to apply for jobs or start online dating, your weight is going to weigh you down. Do what you care about now. 2.   Go on a weight-talk diet. It’s tempting to ask your friends if you’ve lost weight, ask them about what they’re doing to lose weight, or discuss together who you think needs to lose weight. There is way more to talk about than weight. When the topic comes up, practice moving the topic to something more fun! 3.   Only visit your scale once a week. Weight fluctuates within six pounds on any given day depending of what you’ve had to eat and drink. Rather than checking your weight compulsively and worrying you gained weight after you ate a big meal, only weigh yourself once a week and make it at a set time, like 8 a.m. Monday mornings. 4.   Go shopping.   If you are in between sizes and your clothes are uncomfortably snug, you will constantly remember you’ve gained weight and eat to cope with this negative feeling. I’ve seen a lot of clients feel better and eat better by wearing clothes that fit. Buying clothes your size is not giving up, it’s being practical. 5. If you compare, be fair. It’s weirdly tempting to compare yourself to the thinnest person you see or a celebrity you admire. Yet, this is so unfair and sets you up to feel inferior and obsess further. Rather than compare yourself to someone remarkably thin or fit, compare yourself to every eighth person you see. Better yet, don’t compare. When you notice you’re judging yourself in comparison to someone else, remind yourself that’s a judgment and let go. 6. Eat regular meals. Many people who struggle with obsessing around food get caught in this cycle: Overeat --> limit what they eat to make up for the indulgence --> feel hungry --> overeat. Rather than get caught in this cycle of feeling too full then feeling too hungry, eat three meals and two snacks. If you ate too much for breakfast, eat a normal lunch; this will prevent you from skimping on lunch and splurging on dinner. 7. Relax your face when you look in the mirror. One of the ways to improve your body image and stop engaging in negative thoughts about your appearance is to relax your face and body when you look in the mirror. There’s a facial feedback loop and the facial expressions we make solidify how we feel. Research on Botox shows people whose facial muscles are paralyzed experience less intense emotions. One way to relax your face is to ever so slightly lift the upper corners of your lips. If you don’t want your daughter to learn to grimace in front of the mirror, become a role model for self-acceptance.Jennifer Taitz & is a licensed clinical psychologist based in New York City. She is the author of End Emotional Eating: Using Dialectical Behavior Therapy Skills to Cope with Difficult Emotions and Develop Healthy Relationship to Food. Visit her website drjennytaitz.com to learn more.source : http://www.foxnews.com/health/2013/05/14/7-tips-to-stop-your-summer-weight-obsession/

The surprising reason you snack at night — and how to stop it

Over the years, many of my clients on quests to eat healthier and lose weight have told me, “I do great all day, but at night, everything just seems to fall apart.” Sometimes this happens because evening hours are less busy and structured, or because we create patterns that once formed are difficult to break, like nibbling while cooking, or always eating a sweet treat after dinner. But now, new research shows that our bodies may be physiologically programmed to crave cookies after dark. A study in the journal Obesity concludes that our internal clock, the circadian system, prompts us to reach for sweet, starchy, and salty foods in the evenings, especially around 8:00 p.m. Throughout history, this built-in need to feed may have helped our ancestors store fat to survive when food was scarce, but today, it can take a hefty toll on your health and your waistline. So, how do you fight it? Here are six tips to prevent going overboard in the evening. Connect the dots For many people, eating in general, regardless of what time, tends to be mindless. But when you start thinking about food as fuel for activity, it can help bring the importance of quality and balance into focus. In a nutshell, the fate of a meal or snack depends on what's going in your body during your post-noshing hours. Eating the bulk of your food in the evening, when your activity level is low, results in winding up with far more fuel than you body needs, and the surplus gets sent straight to your fat cells. Your body also does the bulk of its maintenance, healing, and repair work while you sleep, so the quality of the food you eat close to bedtime is key. Processed junk won't provide the building blocks that go to work to build muscle tissue, maintain a healthy immune system, and keep your skin looking radiant. Health.com: Best Superfoods for Weight Loss Break associations If your nightly routine involves eating more than you'd like, consciously break the pattern. Just changing the order of your evening activities can help. For example, if you tend to munch while going through your mail, as you stand in the kitchen, sort it in the bedroom instead. If you tend to grab snacks during TV commercials, use those breaks to get small tasks done—fold laundry, iron, pick out your clothes for work the next day, load or unload the dishwasher, or groom your pet. Simply breaking the connections between certain activities and eating can help your brain let go of the notion that it doesn't feel “right” not to follow through. Setting up new routines may seem forced or awkward at first, but before long, the healthier pattern will become your new normal. Health.com: 16 Ways to Lose Weight Fast Pre-plan meals If you're worn out after a long day, thinking about what to make for dinner can feel like a burden, or at the very least a chore. Without healthy options in place, it's so easy to order take out, make a meal out of less than optimal snacks, or reach for comfort foods. But putting healthy options in place doesn't have to be a time suck. If you don't feel like being creative, keep the ingredients for a few quick go-to meals on hand, so you can whip them up in a jiffy. One of my favorite quickies is a simple lentil salad. I always keep my fridge stocked with organic greens, and steamed vacuum-sealed lentils (you can find these in the produce section). I simply toss the greens with balsamic vinegar, add a scoop of lentils, sprinkle with sliced almonds, and pair with a serving of 100 percent whole grain crackers (or crush them on top). While not as fancy as my usual fare, within minutes, dinner is done, and far more nourishing and satisfying than a frozen entrée or bowl of cereal. Health.com: 30 Quick-and-Easy Fat-Burning Recipes Keep a journal I know, I know, you've heard this a million times, but it's one of those tried and true tools that just works. One recent study found that women who kept food diaries lost about six more pounds than those who did not. Another discovered that keeping a food diary doubled weight loss results. If you've been overestimating your body's needs, underestimating how much you eat, and engaging in a lot of mindless eating (three common missteps), journaling will keep you aware and honest, and can allow you to identify unhealthy patterns, which is the first step to changing them. Set yourself up for sleep Staying up late, during the hours you should be sleeping, increases the odds of overeating at night. And numerous studies over the past few years have connected a lack of adequate sleep to weight gain. Prior to the invention of the light bulb (not to mention TVs, smart phones, and laptops), we slept about 10 hours a night. Today, Americans average 6.9 hours of sleep on weeknights and 7.5 hours on weekends. Health.com: 7 Tips for the Best Sleep Ever Believe you can If you believe you can change your habits and routines, you will. It sounds oversimplified, but that's the conclusion of a recent study that analyzed data on the diet, exercise, and personality types of over 7,000 people. Those who believed they have the ability to change their lives through their own actions tended to eat healthier, exercise more, smoke less, and avoid binge drinking. When I have clients say things like, “I'll never be able to change” I ask them to name something else they changed or achieved that they felt doubtful about, but ultimately accomplished. Reminding yourself of your past successes can help you feel more confident about your ability to transform your lifestyle. If you need support, reach out for it. Friends, family members, co-workers, or even an online community to connect to can help immensely, especially during those moments when you just want to fall back into your old (unhealthy) comfortable routines! This article originally appeared on Health.com.source : http://www.foxnews.com/health/2013/05/11/surprising-reason-snack-at-night-and-how-to-stop-it/