1. Don’t go grocery shopping when you’re hungry

    Hunger leads to excess shopping

    They say never go grocery shopping on an empty stomach -- and if you're like most people, you already know why: You'll fill your cart with too much food, including the foods you know you shouldn't be eating.

    It's not just you. New research shows that if you go grocery shopping when you're  hungry buy 18.6 percent more food than shoppers who have a snack before they hit the supermarket.

    And as you can probably guess, the hungry shoppers don't buy extra fruits and vegetables. They buy 31 percent more high-calorie foods, according to the grocery shopping study in JAMA Internal Medicine.

    Other studies have shown more specifically that hungry shoppers tend to choose carbs and starches -- also foods you should limit or even avoid altogether -- so next time you go grocery shopping, be sure to eat a healthy meal or at least a sensible snack before leaving home.

    And if you really want to make sure you don't go overboard, here are three more steps you can take:

    1. Shop the perimeter, since that's where you'll find the healthiest options -- and most of what you need anyway. The less time you spend in the aisles, the less likely you'll be tempted by junk food.

    2. Make a list and stick to it. Tell yourself you won't be tempted by sales, specials and samples. And do your best to ignore the endcap displays.

    3. Leave the kids or grandkids home so they can't pester you until you give in and buy the junk that neither of you need.

    Finally, bring lunch and snacks with you to work and other places instead of buying them on the spot. The same researchers behind the new grocery shopping study found that when people wait until they're hungry to choose lunch and snacks, they buy more food.

    Looks like it doesn't just pay to plan ahead -- it's healthier, too.

  2. Eggs can help you stay fuller longer and eat less at lunch

    The real 'breakfast of champions'

    Eggs have gotten a bad rap over the years. Sure, they're packed with cholesterol -- and too much cholesterol is bad, right?

    Well... wrong!

    Yes, high levels of cholesterol are bad. But despite being loaded with the stuff, eggs won't actually raise your body's levels of these blood fats even if you eat them every day.

    And you do want to eat them every day: In addition to being a great part of your breakfast, eggs can help you make it to lunch without giving in to the urge for a mid-morning snack.

    In a new study of 20 obese people, researchers found that those given a week of egg breakfasts reported less hunger by lunch than those given cereal breakfasts with equal fat, carb, protein, and calorie content.

    That's what they said, anyway. But we all know actions speak louder than words -- and their actions spoke volumes on the buffet line, because the folks who had egg breakfasts put less food on their plates.

    The researchers even waited two weeks and repeated the experiment -- this time switching the people who had gotten eggs to cereal, and vice-versa.

    Once again, the folks who had eggs were less hungry and ate less food at lunch than those who had cereal.

    Tests also found that the egg eaters had lower levels of the hormone acylated ghrelin, which signals hunger, and higher levels of the hormone PYY3-36 released by the intestine when full.

    And along with helping to make you feel full longer, eggs can be a great source of omega-3 fatty acids (if you buy the right ones, generally from free-range chickens) as well as choline, an essential B vitamin that can help protect the brain.

    So forget the commercials that show a breakfast of cereal, toast, and a glass of sugary juice and get back to basics and have an egg.

    It's the real "breakfast of champions."

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