KEEP WEIGHT OFF!

If you find it hard to stick to diets, perhaps you should try mindfulness as a longer- ferm way to keep those pounds from creeping back on. Researchers at McGilL University in Montreal, Canada, reviewed 19 recent studies into how mindfulness affects weight loss. The studies used standard meditation practice, casual mindfulness training targeting eating habits, or a combination of meditation and mindfulness strategies. All of these techniques, while not showing such marked weight-loss at the beginning of the studies as diet and exercise, helped participants keep more weight off longer term. Time to get mindful….

FOOD notebook

SOUND BİTE

‘The more you silence your cravings, the bigger they become, so I have a little good vegan chocolate and get on with my day.’ Nathalie Emmanuel

KEEP WEIGHT OFF! Photo Gallery



CRAVING CARBS?

If you love pasta, blame your tastebuds. Salty, sour, bitter, sweet and umami are the fîve established taste elements our tongues detect. But recent Australian research suggests we may be able to add starchy to that list, and a greater sensitivity to the taste could be associated with a higher obesity risk. Researchers at Deakin University’s Centre of Advanced Sensory Science found people could detect a “flour/ starch flavour. Those who were most sensitive to the carbohydrate taste ate more carb-rich foods and had a larger waist. Minimise the damage by not smothering your carbs in high-calorie toppings such as butter or creamy sauces.

KEEP WEIGHT OFF!

LOW- SUGAR TREATS

Ricola’s new Herbal Caramels (£1.35 for 45g; ricola.com) are made with its 13-herb blend plus bee balm, a pinch of Swiss alpine salt and Swiss butter. They’re totally sugar-free,with only six calories per sweet but totally yummy. Jordans’ new Almond & Hazelnut low-sugar granola, meanwhile, has just 1.3g of sugar per 45g serving and the Cherry & Almond, 2.2g (both £4 for 500g; sainsburys.co.uk). The natural chicory used as an alternative sweetener is also a prebiotic (it acts as fuel for the good bugs in the gut), but take care if you have IBS.

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The number of alcohol units (per week) associated with a significantly increased risk of four visible signs of ageing in women.*

3 PORTION CONTROL GADGETS

♦ MAPLE PASTA MEASURE

* £3.95; souschef.co.uk |â This maple woodş pasta measure has calibrated = hole sizes for passing dry ş spaghetti through. The portion || size is around 75g dry spaghetti/ linguine per person (260 calories).

♦ LITE BİTE PORTION CONTROL CUTLERY

£11.95; barıatrıccookery.com Lord Alan Sugar is a fan of downsized cutlery, claiming it controlled his yo-yoing weight. The half-size knife, fork and spoon set can slow you down and help you eat a little more mindfully.

♦ PORTIONS MASTER

£9.99; ebay.co.ukThis is a raised segmented plastic template you place on your plate while serving to help you portion out around half fruit and veg, a quarter carbs and a quarter proteins.

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