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9 foods you can eat as much as you want from, without gaining weight

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Maintaining a healthy lifestyle isn’t quite easy. Being restricted to just three meals per day, with a certain number of grams is not satisfying at all. Also, dieting becomes boring when you end up eating the same meals day after day -Oats for breakfast, grilled chicken for lunch and salad for dinner-, but snacking is an essential!

Instead of grabbing the first potato chips bag you see, or devouring a chocolate bar, you should eat some superfoods. Superfood is a nutrient-rich food considered to be especially beneficial for health and well-being.

So, here is a list of foods you can eat as much as you want without gaining weight:

 1. Blueberries

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Blueberries are one of the most delicious fruits! It is also a flexible food that can be added to any meal. You can add it to your yogurt or granola bowl. You can also make healthy ice cream with blending some frozen blueberries. It is one of the most nutrient-dense foods in the world and contain a broad range of antioxidants. It is also rich with Vitamin C and Vitamin K. One cup of blueberries contains only 85 calories.

2. Edamame

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The word edamame means « stemmed-bean ». Edamame are immature soybeans. It is considered as nuts substitute. It can easily be merged in any kind of pasts, salads, grain bowls and even smoothies. Yet it is often eaten steamed with a bit of sea salt sprinkled on the top. Edamame is gluten free and contains no cholesterol. It is an excellent source of protein. It also contains iron and calcium. A cup of edamame is only 130 calories.

3. Egg Whites

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Egg whites can be easy purchased pre-separated in easy-to pour cartons found in supermarkets. You can make a delicious omelet with the egg whites combined with tomatoes, mushrooms and spinach. Egg whites can also be eaten alone, or added to a salad. The egg white contains more than 66% of the egg’s total amount of protein, magnesium and potassium. It is also rich in sodium. The whites of one egg contain only 17 calories.

4. Portobello Mushrooms

Portobello-Mushroom

Portobello is just one of the 35,000 different varieties of mushrooms. Yet its size and hearty texture makes it a popular meat substitute. It can be eaten in a veggie burger or stuffed with spinach, garlic and tomatoes. Portobello mushrooms are rich in Vitamin B. They are high in Choline, which is a nutrient that contributes to weight loss by reducing inflammation. There is only 18 calories in one large Portobello cap, so don’t be afraid to eat as many as you can stomach!

5. Sweet Potato

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Due to their high carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t!  Sweet potato is one of the healthiest foods on earth. You can have your sweet potato as a side dish over lunch, or you can have it as a snack. It is rich with a pigment that automatically transforms into Vitamin A in the human body. It is also rich in fiber. One medium sized sweet potato contains 112 calories.

6. Oranges

Fresh oranges

This citrus fruit is considered as a weight loss tool. Eating an orange is healthy and yet delicious. You can eat an orange as a snack, or you can add it to your refreshing salad. Oranges contain 87% water; therefore, it can fill you up for only few calories. Oranges are also high in Pectin, which can slow the digestion process and increase satiety. They are also rich in Vitamin C, and contain many other nutrients such as potassium and Vitamin B. There are only 62 calories in a medium sized orange.

7. Air popped Popcorn

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If you’re either entering the movie theater or just preparing a snack at home, air-popped popcorn makes a healthy alternative to any other snack option. It takes a lot of place in your stomach, since it is high in volume. Even though popcorn contains only small amounts of vitamins yet, it is rich in antioxidants. A cup of popcorn contains 1.3 grams of fiber. One cup of popcorn contains only 31 calories and less than 1 gram of fat. So don’t be afraid to eat as much as you wish!

8. Celery

celery

Celery isn’t like any boring vegetable. It is formed of a large amount of water (95%).  You can either eat few stalks, or blend some to make a healthy green juice. Celery is rich in fiber. It also contains Vitamin A, Vitamin K and potassium. Or just try dipping them in hummus for a healthy snack. One stack of celery has only 6.5 calories. So, you can eat a lot of stacks, feel full right away, and gain no weight; ‘just like magic’!

9. Arugula

Arugula

Arugula also known as rocket is a green vegetable. It is an annual edible plant. It has a peppery and slightly bitter taste. Arugula is perfect for making a salad, especially if served with shaved Parmesan cheese and a sprinkle of sea salt on top. It contains very high Nitrate level, in addition to Vitamin K and Vitamin A. it also has traces of Vitamin C and calcium.  One cup of arugula contains less than 5 calories. So, keep eating these greens!

Here is a video that includes an Almond Arugula pesto reipe https://www.youtube.com/watch?v=tTydH81m3aM

 

Hope this article was an added value for you. We always wished to eat as much as we want without gaining weight, and now our dream came true! And never forget that while trying to lose weight, one should never feel hungry. If you ever feel hungry, then you’re doing it wrong!

Live Long, Keep Snacking ;)

What The Internet WON’T Tell You About Social Consumer

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the social consumer

In recent years, with the growth of Internet, social media have become a virtual space that enables people to communicate, interact, and share their experience. As the frequency of using internet increases, the rate of social media use has also increased (Dryer, 2010). Due to the increase of popularity of social media, people nowadays spend more time on the internet leading to a change in the commercial life. Furthermore, customers use social networks to search for information, post feedback, and share their ideas with other customers and businesses. For this reason, companies started to develop strategies and alter social platforms to improve their brand images, increase sales revenue, and build relationships with their customers. Companies have designed entire departments committed to the design and control of social media within their organizational structures (Miller, 2009; Kelsey, 2010). Hence, in a commercial perspective, « consumer purchases are influenced strongly by cultural, social, personal and psychological characteristics » (kolter & armstrong, 2014, p. 164). Therefore, social media, a fundamental factor of the social characteristics, has a large impact on consumers’ behaviors and decisions.

Social media transformed people into users, and users into customers. Where few years ago the usage of Internet was bounded, now customers using this innovation can give feedback and create content through blogs and podcasts, YouTube, MySpace, Facebook, Twitter, Google+, LinkedIn, Yelp,Instagram, Snapchat, Tumblr, Pinterest and many others. The first step in the buying decision is awareness. Thus, customers before making a decision especially concerning high involvement products access information that they need concerning these products and services by means of social media. Indeed online social networks have profoundly changed the propagation of information by making it credibly and easy to share and digest on the internet (Akrimi & Khemakhem, 2012). As a result, social media provides an opportunity to promote and sell products. Undoubtedly, technology gives consumers the capability to explore products and judge them. Therefore, marketers work on offering social network platforms to add information about their products. These contents that contribute to the society should be designed to meet their needs. Mainly these contents posted through blogs, articles and wikis must be correct, accurate, easy and convenient. Many online consumers consider the social media sites as being beneficial and credible source for researching products. For example, customers search for store locations, compare prices, obtain product information, look for sales and offers. It is absolutely critical that companies display reliable and fresh information. Similarly, published contents must be up-to-date and guide targeted, current and potential customers to the right decisions by providing high quality information in order to meet their expectation and deliver the value proposition. When publishing valid and interesting content, customers will be attracted, delighted and satisfied. As a consequence consumers will trust valued information resources and they will become loyal customers in the future. These extra values help in increasing sales including online buying and in store shopping, maximizing profits, building image and strengthening reputation. Fuller et al. (2007) found that a favorable reputation can reduce customer concerns regarding a purchase, increase consumer trust and commitment toward the company and encourage online purchasing.

On the other hand, social media provides a platform for people to engage with their friends and share their experience with other users. Correspondingly, companies are utilizing these platforms as another tool to influence customers. Before making a decision many customers read what other people think about a particular product using social media. One of the advantages of internet is that it enables businesses to reach a worldwide customer population, so that customers can survey, select, and purchase products and services from business around the world (Al Kailani & Kumar, 2011). Most of the consumers search for reviews and comments from different sources to help them make their buying decision. Many online users trust what their friends, family and even strangers comment online about a product or brand. These users observe reviews and ratings to reinforce and facilitate their decisions. Accordingly, many people have gone into a store because of an online experience. Some people read different sites, yet others participate by jotting comments, rating sites, reporting satisfactions and dissatisfaction and liking or disliking products. The creation of content and assessment of products by consumers influence other buyers and the public opinion. This implies that marketers should respond to negative content in a responsible way, since a negative comment have a great impact on consumers’ behavior. Most customers tend to relate more to a company after identifying distinct replies. While positive reviews reduce risks and increase sales. Since social media networks allow users to share content and interact, it has changed how consumers and companies communicate. Moreover, using social media, companies convince users to adopt ideas by sharing appropriate information about the product. Promotions, advertisements and links posted on social media sites (Facebook and twitter) are shared by marketers are then shared or retweeted by users. Users are converted from fans to consumers because companies encourage these buyers to advertise their purchases among friends. Many users recommend a product to their friends after a previous experience with that brand. In that case many consumers who receive a recommendation from their friends have purchased the recommended product. This sharing of information, emotions and experiences among millions of users increase the market share of the company and strengthen the position that the brand occupies in the minds of consumers. In this way, manufacturer’s market their products by means of these networks and have the opportunity to reach the target mass immediately (Boyd & Ellison, 2008). Marketers should recognize the « ambassadors » of their products that mainly create buzz about the company. In addition, user-generated content have an important impact on consumers.

Social media websites provide an opportunity for businesses to engage and interact with potential consumers, encouraged and increased sense of intimacy with consumers, and build all important relationships with potential customers (Mersey, Malthouse, & Calder, 2010). Obviously, customers value organizations that discuss solutions with them using chat rooms, discussion forums, and live chats. Today companies are in constant contact with users to control and solve problems. These conversations increase positive attitudes and perceptions towards the company that help in building brand equity by linking many emotions, loyalties and experiences to the company. The unique aspects of social media and its immense popularity have revolutionized marketing practices such as advertising and promotion (Hanna, Rohn & Crittenden, 2011). People now open these ads more often which is a positive reaction to such a marketing instrument caused by an attraction of customers towards interesting offers and products that they desire to learn more about. With social media, word of mouth advertising can go to millions by a single click and the help of brand ambassadors that spread the world about a company’s product.

In conclusion, managers should be aware of the impact of social media on consumers. Social media affects the behavior of consumers from information acquirement to post-purchase behavior. Accordingly, a company using this innovation can evaluate current and potential consumers and determine their preferences from ideas, thoughts, shares, likes, complaints, reviews and conversations. Businesses must stay ahead of the game and utilize every opportunity to improve sales, marketing and customer loyalty (Bessi, 2013). Using social media platforms companies improve relationships with customers, build and sustain high levels of trust that influence their purchase decisions. Companies must be alert that users control the content on social media, so it is the brand responsibility to foresee how consumers will purchase the products and relate to them. A company that is aware of consumers’ reaction to different characteristics of goods, prices and advertisements tricks has advantage over its competitors (Kotler, 2009).

 

 

 

 

 

 

 

Technology rising, cognition dropping!

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Technology rising, cognition dropping!

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Do you know who Larry Page and Sergey Brin are? Google them. They are actually the founders of Google, an American multinational technology company that is used by more than 1 billion people a day. Google is one of the creations that came with technological development. This development caused a phenomenon that is called now, digitalism. Digitalism is defined as the unhealthy consequences that arise from the over use of digitalis in our world. Nowadays, information is handed to us on a silver plate and it will definitely be easier for the upcoming generations. That is why college students from around the world, specifically in Lebanon, heavily rely on their computers/ipads and the Internet to get their work done. This will lead us to question how the regular utilization of E-learning, E-books, and the Internet for knowledge gathering in Lebanon is affecting their cognition by altering memory capacity, reducing learning achievement, and controlling organizational behavior.

Image result for Modern computers, invented in 1940

Modern computers, invented in 1940, are distinguished from old computers by their ability to be programmed, that is, their ability to perform tasks on their own through encoded instructions. In 1990, when the Internet became recognizable, all computing devices worldwide became connected. Through it, information about the world, research, and media… was easily communicable and freely accessible by anyone at anytime. The indispensability of these devices is increasing more and more and they’re becoming an essential part of human beings’ lifestyles. Therefore, many researches were conducted to examine the advantages and disadvantages of computers. Especially, humans began to rely cognitively on devices like E- learning, Mobile-Learning, Google… that replaced human intellectual capacities like memory, computational capacity, and many others. This reliance is shown, through different academic researches, to decrease human cognitive abilities such as learning, memory, executive control, and many others. This is why, in this research, we will examine how this overreliance harms human’s cognition, which is important not only to try to limit the harmful effects of these devices by finding alternatives that could compensate or decrease these negative effects, but also to be able to design better technologies that still have the benefits of current ones but do not harm individuals in this way. Thus the challenge of creating a device that suits human needs without harming them.

Image result for having easy access to the Internet regresses human’s memory

Firstly, having easy access to the Internet regresses human’s memory capacity in different ways. For example, the ability to find all the needed information on Google and to save every material on computer drive can push lazy students to rely solely on their computers/ipads. This way, less information is memorized due to its availability online or on the device. Other than that, students focus more on remembering the sources of their information rather than the material itself. Despite that, college students still regard technology as one of the most important discoveries, providing them with all kind of needed information whether it’s for a biology course or an Arabic course. Additionally, technology helps them with their studies and their research. This way they can’t forget anything and they feel relieved to always be able to look up any forgotten material. That’s why, research are showing that when students want answers for any educational questions, they immediately seek their computers and the Internet before trying to think about it themselves. Even though students think of technology as their life saver in anything related to school/college, studies are showing the exact opposite. Easy accessibility to computers and the Internet decreases human’s ability to recognize and recall information. Instead of having information encoded in student’s brains, they have it on their computers. Therefore, technology impairs memory, causing difficulty for students in retrieving information, especially during exams, affecting consequently their performance

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Secondly, relying on technologies in education reduces learning achievement. In fact, the excessive use of E-learning, E-books, Mobile-learning to gather information about the world creates distraction, and bombards students with loads of information. For instance, most people are distracted by other components on the device used for learning like using whatsapp, reading, or even playing games. Also, these technologies provide a great load of data about a subject, which often keeps the main point and its essence blurred. Consequently, as technologies provide lots of distraction and a burden of information, the encoded knowledge decreases. Actually, some research explains that divided attention caused by diversion during learning lowers learning performance. Furthermore, research on cognitive-load theory proves that combining “real-world” data with information in mobile-learning decreases learning achievement. However, it is believed that these technologies are beneficial because they are easily accessible and provide quickly more information about a certain subject of interest and in different aspects, which enrich our knowledge about it. But, new studies show that this “overload” of information affects cognition negatively, especially memory, which decreases learning outcome and thus performance. Therefore, the dependency on new devices to gather knowledge is harmful for learning.

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Finally, the excessive use of Internet affects and reshapes human cognition in many ways. As mentioned before, human access to a variety of information through the internet as well as the availability of numerous applications on phones, laptops, or online can lead to distraction and weakness of memory. On the other hand, it also causes the emergence of addiction to certain non adaptive behavior such as addiction to video games or aggressive and criminal behavior.

It is important to acknowledge the benefits of technology as they facilitated human’s lives in different aspects, and it would be naive to say that technologies only harm human beings. However, it is important to evaluate the harm in technologies to be able to improve them while maintaining their benefits. Certainly, technologies facilitated access to data and made different computational processes easier, but over relying on these technologies in the simplest task limits the use of human brains’ full potential in different areas of knowledge gathering, memory, and analysis. Moreover, the world is witnessing the replacement of mankind by machines because of their superior capacities in certain tasks, however one can’t ignore that humans created these machines in the first place and therefore machinery capacities are only a small part of human capacities integrated in them. Human beings have essential capabilities beyond machines such as emotions, rational thinking, and capability to relate to others. Human’s high cognitive abilities are being affected and decreased through time because of their reliance on technologies more frequently than they rely on themselves.

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Development of technology is seen as a beneficial phenomenon by the majority of college student .We concluded that, students are not using their own capacities thus they are unaware of how much they are capable of achieving by using them, and how much they’re reducing them by not using them. Their reliance on technological tools can affect their ability to analyze, to interpret data, and to focus, memorize, and learn. The overconsumption of technology affects individuality, human relations and replaces “humanness” with machines. However, humans are not only being replaced by machines, but they are actually becoming one. Exercising regularly on storing information, retrieving it, and relying on own cognitive capacity for intellectual work can increase cognitive abilities and therefore allow humans to benefit from their “natural” gifts.