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I’m trying to lose weight and eat healthily. Why do I feel so hungry all the time? What can I do about it?

<p><em><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p>Benjamin Franklin, one of the founding fathers of the United States, famously said nothing is certain except death and taxes. But I think we can include “you’ll feel hungry when you’re trying to lose weight” as another certainty.</p> <p>The reason is basic biology. So how does this work – and what can you do about it?</p> <h2>Hormones control our feelings of hunger</h2> <p>Several hormones play an essential role in regulating our feelings of hunger and fullness. The most important are ghrelin – often called the hunger hormone – and leptin.</p> <p>When we’re hungry, <a href="https://pubmed.ncbi.nlm.nih.gov/11739476/">ghrelin</a> is released by our stomach, lighting up a part of our brain called the hypothalamus to tell us to eat.</p> <p>When it’s time to stop eating, hormones, including <a href="https://pubmed.ncbi.nlm.nih.gov/8717038/">leptin</a>, are released from different organs, such as our gut and fat tissue, to signal to the brain that we’re full.</p> <h2>Dieting disrupts the process</h2> <p>But when we change our diet and start losing weight, we disrupt how these <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4766925/">appetite hormones function</a>.</p> <p>This triggers a process that stems from our hunter-gatherer ancestors. Their bodies developed this mechanism as a survival response to adapt to periods of deprivation and protect against starvation.</p> <p>The levels of hormones <a href="https://pubmed.ncbi.nlm.nih.gov/23126426/">managing our hunger increase</a>, making us feel hungrier to tell us to eat more, while the ones responsible for signalling we’re full decrease their levels, intensifying our feelings of hunger.</p> <p>We end up increasing our calorie consumption so we eat more to regain the weight we lost.</p> <p>But worse, even after the kilos creep back on, <a href="https://pubmed.ncbi.nlm.nih.gov/22029981/">our appetite hormones don’t restore</a> to their normal levels – they keep telling us to eat more so we put on a little extra fat. This is our body’s way of preparing for the next bout of starvation we will impose through dieting.</p> <p>Fortunately, there are things we can do to manage our appetite, including:</p> <h2>1. Eating a large, healthy breakfast every day</h2> <p>One of the easiest ways to manage our feelings of hunger throughout the day is to eat most of our food earlier in the day and taper our meal sizes so dinner is the smallest meal.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">Research</a> shows a low-calorie or small breakfast leads to increased feelings of hunger, specifically appetite for sweets, across the course of the day.</p> <p><a href="https://www.cell.com/cell-metabolism/fulltext/S1550-4131(22)00344-8">Another study</a> found the same effect. Participants went on a calorie-controlled diet for two months, where they ate 45% of their calories for breakfast, 35% at lunch and 20% at dinner for the first month, before switching to eat their largest meal in the evening and their smallest in the morning. Eating the largest meal at breakfast resulted in decreased hunger throughout the day.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">Research</a> also shows we burn the calories from a meal 2.5-times more efficiently in the morning than the evening. So emphasising breakfast over dinner is good not just for hunger control, but also weight management.</p> <h2>2. Prioritising protein</h2> <p>Protein helps contain feelings of hunger. This is because protein-rich foods such as lean meats, tofu and beans suppress the appetite-stimulating ghrelin and stimulate another hormone called <a href="https://www.sciencedirect.com/science/article/pii/S1550413106002713">peptide YY</a> that makes you feel full.</p> <p>And just as eating a breakfast is vital to managing our hunger, what we eat is important too, with <a href="https://pubmed.ncbi.nlm.nih.gov/24703415/">research</a> confirming a breakfast containing protein-rich foods, such as eggs, will leave us feeling fuller for longer.</p> <p>But this doesn’t mean just eating foods with protein. Meals need to be balanced and include a source of protein, wholegrain carb and healthy fat to meet our dietary needs. For example, eggs on wholegrain toast with avocado.</p> <h2>3. Filling up with nuts and foods high in good fats and fibre</h2> <p>Nuts often get a bad rap – thanks to the misconception they cause weight gain – but nuts can help us manage our hunger and weight. The filling fibre and good fats found in nuts take longer to digest, meaning our hunger is satisfied for longer.</p> <p><a href="https://pubmed.ncbi.nlm.nih.gov/12791613/">Studies</a> suggest you can include up to 68 grams per day of nuts without affecting your weight.</p> <p>Avocados are also high in fibre and heart-healthy monounsaturated fats, making them another excellent food for managing feelings of fullness. This is backed by a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567160/">study</a> confirming participants who ate a breakfast incorporating avocado felt more satisfied and less hungry than participants who ate a meal containing the same calories but with lower fat and fibre content.</p> <p>Similarly, eating foods that are high in soluble fibre – such as <a href="https://pubmed.ncbi.nlm.nih.gov/24820437/">beans</a> and vegetables – make us feel fuller. This type of fibre attracts water from our gut, forming a gel that slows digestion.</p> <h2>4. Eating mindfully</h2> <p>When we take time to really be aware of and enjoy the food we’re eating, we slow down and eat far less.</p> <p>A <a href="https://pubmed.ncbi.nlm.nih.gov/28718396/">review</a> of 68 studies found eating mindfully helps us better recognise feelings of fullness. Mindful eating provides our brain enough time to recognise and adapt to the signals from our stomach telling us we’re full.</p> <p>Slow down your food consumption by sitting at the dinner table and use smaller utensils to reduce the volume of food you eat with each mouthful.</p> <h2>5. Getting enough sleep</h2> <p>Sleep deprivation disturbs our <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945708700133">appetite hormones</a>, increasing our feelings of hunger and <a href="https://www.nature.com/articles/ncomms3259">triggering cravings</a>. So aim to get at least seven hours of uninterrupted sleep a night.</p> <p>Try switching off your devices <a href="https://journals.sagepub.com/doi/full/10.1177/1477153515584979">two hours before bed</a> to boost your body’s secretion of sleep-inducing hormones like melatonin.</p> <h2>6. Managing stress</h2> <p>Stress increases our <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">body’s production of cortisol</a> and triggers food cravings.</p> <p>So take time out when you need it and set aside time for stress-relieving activities. This can be as simple as getting outdoors. A <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00722/full">2019 study</a> found sitting or walking outdoors at least three times a week could reduce cortisol levels by 21%.</p> <h2>7. Avoiding depriving ourselves</h2> <p>When we change our diet to lose weight or eat healthier, we typically restrict certain foods or food groups.</p> <p>However, this <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">heightens activity</a> in our mesocorticolimbic circuit – the reward system part of the brain – often resulting in us craving the foods we’re trying to avoid. Foods that give us pleasure release feel-good chemicals called endorphins and learning chemicals called dopamine, which enable us to remember – and give in to – that feel-good response.</p> <p>When we change our diet, activity in our hypothalamus – the clever part of the brain that regulates emotions and food intake – <a href="https://pubmed.ncbi.nlm.nih.gov/18568078/">also reduces</a>, decreasing our control and judgement. It often triggers a psychological response dubbed the “what-the-hell effect”, when we indulge in something we think we shouldn’t feel guilty about and then go back for even more.</p> <p>Don’t completely cut out your favourite foods when you go on a diet or deprive yourself if you’re hungry. It will take the pleasure out of eating and eventually you’ll give into your cravings.</p> <p><em>At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. You can <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">register here</a> to express your interest.</em><img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/215808/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Charles Perkins Centre Research Program Leader, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/im-trying-to-lose-weight-and-eat-healthily-why-do-i-feel-so-hungry-all-the-time-what-can-i-do-about-it-215808">original article</a>.</em></p>

Body

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What does having a ‘good relationship with food’ mean? 4 ways to know if you’ve got one

<p><em><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> and <a href="https://theconversation.com/profiles/tracy-burrows-172931">Tracy Burrows</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a></em></p> <p>Travelling on a train recently you couldn’t help but overhear two women deep in conversation about a mutual obsession with food, including emotional triggers that pushed them towards chocolate and pizza.</p> <p>They shared feeling guilty about a perceived lack of willpower around food and regularly rummaging through the fridge looking for tasty treats to help soothe emotions. Both lamented not being able to stop and think before eating.</p> <p>Their discussion was a long way from talking about physiological requirements for food to fuel your body and meet essential nutrient needs. Instead, it was highly emotive.</p> <p>It got me thinking about the meaning of a healthy relationship with food, how a person’s eating behaviours develop, and how a “good” relationship can be nurtured. Here’s what a “healthy” food relationship can look like.</p> <h2>What does a ‘good relationship with food’ mean?</h2> <p>You can check whether your relationship with food is “<a href="https://www.rwapsych.com.au/blog/what-does-a-healthy-relationship-with-food-and-eating-look-like/">healthy</a>” by seeing how many items on this list you tick “yes” to. Are you:</p> <ol> <li> <p>in tune with your body cues, meaning you’re aware when you are hungry, when you’re not, and when you’re feeling full?</p> </li> <li> <p>eating appropriate amounts and variety of foods across all food groups, at regular intervals so your nutrient, health and wellbeing needs are met?</p> </li> <li> <p>comfortable eating with others and also eating alone?</p> </li> <li> <p>able to enjoy food, without feelings of guilt or it dominating your life?</p> </li> </ol> <p>If you didn’t get many ticks, you might need to work on improving your relationship with food.</p> <h2>Why does a good relationship with food matter?</h2> <p>A lot of “no” responses indicate you may be using food as a coping mechanism in response to <a href="https://pubmed.ncbi.nlm.nih.gov/36863205/">negative emotions</a>. The problem is this <a href="https://pubmed.ncbi.nlm.nih.gov/36839185/">triggers the brain’s reward centre</a>, meaning although you feel better, this behaviour becomes reinforced, so you are more likely to keep eating in response to negative emotions.</p> <p>Emotional eating and bouts of uncontrolled eating are more likely to be associated with <a href="https://pubmed.ncbi.nlm.nih.gov/36863205">eating disorder symptoms</a> and with having a worse quality diet, including lower intakes of vegetable and higher intakes of nutrient-poor foods.</p> <p>A review of studies on food addiction and mental health found healthy dietary patterns were associated with a lower risk of both disordered eating and <a href="https://pubmed.ncbi.nlm.nih.gov/29368800/">food addiction</a>. Higher intakes of vegetables and fruit were found to be associated with <a href="https://pubmed.ncbi.nlm.nih.gov/35586735/">lower perceived stress</a>, tension, worry and lack of joy in a cohort of more than 8,000 Australian adults.</p> <h2>How to develop a healthy food relationship</h2> <p>There are ways to improve your relationship with food. Here are some tips:</p> <p><strong>1. keep a ‘food mood’ <a href="https://nomoneynotime.com.au/ebooks-meal-plans-more/nmnt-food-and-mood-diary">diary</a>.</strong> Writing down when and where you eat and drink, whom you’re with, what you’re doing, and how all this makes you feel, will give you personal insights into when, what and why you consume the things you do. This helps increase awareness of emotions including stress, anxiety, depression, and factors that influence eating and drinking.</p> <p><strong>2. reflect on what you wrote</strong> in your food mood diary, especially “why” you’re eating when you eat. If reasons include stress, low mood or other emotions, create a distraction list featuring activities such as going for a walk or listening to music, and put it on the fridge, noticeboard or in your phone, so it’s easy to access.</p> <p><strong>3. practise <a href="https://pubmed.ncbi.nlm.nih.gov/28848310/">mindful eating</a>.</strong> This means slowing down so you become very aware of what is happening in your body and mind, moment by moment, when eating and drinking, without making any judgement about your thoughts and feelings. Mindless eating occurs when you eat without thinking at all. Being <a href="https://www.headspace.com/mindfulness/mindful-eating">mindful</a> means taking the time to check whether you really are hungry, or whether it’s “eye” hunger <a href="https://theconversation.com/health-check-six-tips-for-losing-weight-without-fad-diets-52496">triggered by seeing food</a>, “nose” hunger triggered by smells wafting from shops or cafes, “emotional hunger” triggered by feelings, or true, tummy-rumbling hunger.</p> <p><strong>4. learn about <a href="https://nomoneynotime.com.au/hacks-myths-faqs/healthy-eating-why-caring-about-the-foods-you-eat-is-worth-it">your nutrient needs</a>.</strong> Learning why your body needs specific vitamins and minerals and the foods they’re in, rather than just mentally coding food as “good” or “bad”, can help you drop the guilt. Banning “bad” foods makes you want them more, and like them more. Mindfulness can help you gain an <a href="https://pubmed.ncbi.nlm.nih.gov/24035461/">appreciation of foods that are both</a> pleasing and nourishing.</p> <p><strong>5. focus on getting enjoyment from food.</strong> Mindless eating can be reduced by focusing on enjoying food and the pleasure that comes from preparing and sharing food with others. One <a href="https://pubmed.ncbi.nlm.nih.gov/24035461/">intervention</a> for women who had concerns about dieting and weight control used workshops to raise their awareness of food cues that prompt eating, including emotions, or being in places they normally associate with eating, and also sensory aspects of food including taste, touch, smell, sound and texture. It also aimed to instruct them in how to embrace pleasure from social, emotional and cultural aspects of food. The intervention led to a reduction in overeating in response to emotional cues such as sadness and stress. Another <a href="https://pubmed.ncbi.nlm.nih.gov/33347469/">review</a> of 11 intervention studies that promoted eating pleasure and enjoyment found promising results on healthy eating, including better diet quality, healthier portion sizes, healthier food choices and greater liking of healthy foods. Participants also reported healthy food tasted better and got easier to cook more often at home.</p> <h2>Where to get help to improve your relationship with food</h2> <p>A healthy relationship with food also means the absence of <a href="https://www.healthdirect.gov.au/eating-disorders">disordered eating</a>, including binge eating, bulimia and anorexia.</p> <p>If you, or someone you know, shows <a href="https://www.rwapsych.com.au/blog/what-does-a-healthy-relationship-with-food-and-eating-look-like/">signs suggesting disordered eating</a>, such as regularly using restrictive practices to limit food intake, skipping meals, food rituals dictating which foods or combinations to eat at specific times, binge eating, feeling out of control around food, secret eating, inducing vomiting, or use of diet pills, follow up with a GP or health professional.</p> <p>You can get more information from <a href="https://insideoutinstitute.org.au/about-us">InsideOut</a>, an Australian institute for eating disorders. Try their online <a href="https://insideoutinstitute.org.au/for-myself">food relationship “check-up”</a> tool.</p> <p>The <a href="https://butterfly.org.au/">Butterfly Foundation</a> also has specific resources for <a href="https://butterfly.org.au/back-to-school-a-body-image-and-mental-health-guide-for-parents-and-children/">parents</a> and <a href="https://butterfly.org.au/">teachers</a> and a helpline operating from 8am to midnight, seven days a week on 1800 334673.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/202622/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /></p> <p><em><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> and <a href="https://theconversation.com/profiles/tracy-burrows-172931">Tracy Burrows</a>, Professor Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a></em></p> <p><em>Image credits: Getty Images</em></p> <p><em>This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-does-having-a-good-relationship-with-food-mean-4-ways-to-know-if-youve-got-one-202622">original article</a>.</em></p>

Food & Wine

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Feeling bloated, hungry or bored after salad? These tips might help

<p>Salads are great for our health.</p> <p>They are nutritious, packed full of gut-loving fibre, micronutrients, vitamins, minerals and antioxidants.</p> <p>However, some people can experience certain downsides to eating salad after salad, including feeling bored, bloated or even still hungry.</p> <p>Here are some tips to help you make the most of your salad-eating habits as the weather warms up.</p> <h2>Keep yourself fuller for longer</h2> <p>Salads are naturally low in calories or kilojoules. This is because salads mostly contain vegetables, which have a high water content.</p> <p>This may mean you don’t feel very satisfied after eating your salad – making it hard to stay full until your next meal.</p> <p>Instead of eating a salad and then later reaching for something less healthy to fill up on, you can stay fuller for longer by including all three macronutrients in your salad:</p> <ol> <li> <p>a healthy carbohydrate source (pumpkin, sweet potato, parsnips, taro, brown rice, quinoa, barley or brown pasta)</p> </li> <li> <p>a healthy fat source (avocado, olive oil, toasted seeds or nuts)</p> </li> <li> <p>a lean protein source (eggs, fish, chicken, tofu, tempeh, lentils or legumes).</p> </li> </ol> <h2>Reduce bloating</h2> <p>Many people experience bloating and/or gut upset when they eat a lot of salad.</p> <p>This commonly occurs if someone is going quickly from a less healthy, low-fibre diet to a healthier, high-fibre diet.</p> <p>It happens because your gut microbes are multiplying and producing lots of plant-digesting enzymes (which is great for your gut health!).</p> <p>However, your gut needs some time to adapt and adjust over time. You can help alleviate any discomfort by:</p> <ol> <li> <p>taking a <a href="https://link.springer.com/article/10.1007/s40279-022-01649-4" target="_blank" rel="noopener">short walk</a> or doing some stretching after eating your salad. This has been shown to reduce bloating as it loosens up the gut muscles and helps release any trapped gas</p> </li> <li> <p>being <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/" target="_blank" rel="noopener">mindful</a> of how you are preparing lentils and legumes. Ensure they are thoroughly rinsed and only include ¼ cup of them (soaked) to begin with if they are something new in your diet</p> </li> <li> <p>eating your salad mindfully. A non-relaxed, uptight gut or a gut that has recently been irritated by an illness can mean your gut is not as efficient in absorbing gas. This can trigger bloating as the gas gets “trapped”</p> </li> <li> <p>cooking some of the vegetables in your salad. Applying temperature or heat to your vegetables can help break them down and make them easier to digest</p> </li> <li> <p>considering your symptoms. If you experience extreme abdominal pain, irregular bowel habits (including chronic diarrhoea or constipation, or alternating diarrhoea and constipation) and a bloated stomach after eating salad it may indicate you are suffering from irritable bowel syndrome (IBS). Please see an accredited practising dietitian who can make an assessment and diagnose IBS, help you identify your triggers and manage your symptoms</p> </li> <li> <p>being mindful of your current health conditions or treatments. For example, if you are undergoing chemotherapy treatment, some drugs can slow down your digestion. This may mean some vegetables and other high-fibre foods in your salad upset your gut. Again, speaking with an accredited practising dietitian is the best way to receive evidence-based advice on how to manage this.</p> </li> </ol> <h2>Keep salad boredom at bay</h2> <p>Stuck on what makes a good salad? Here’s Lauren’s tried and tested formula, based on six categories of ingredients:</p> <ol> <li> <p>leaves, such as lettuce, rocket or spinach</p> </li> <li> <p>something sweet and juicy, such as tomato, pear, mango, peach or whatever is in season</p> </li> <li> <p>something with crunch, such as carrot, capsicum or broccolini</p> </li> <li> <p>a type of nut, such as cashew or macadamia</p> </li> <li> <p>a cheese, such as feta, bocconcini, mature cheddar, parmesan, edam</p> </li> <li> <p>something fragrant, such as mint, parsley, basil or coriander.</p> </li> </ol> <p>To make the salad into a complete meal, add a healthy carbohydrate, fat and protein source (the three macronutrients we mentioned earlier).</p> <p>The bottom line? Eating salads is a great way to have a healthy, diverse diet. With these tweaks, you can make the most of the summer weather ahead!</p> <p><strong>This article originally appeared on <a href="https://theconversation.com/feeling-bloated-hungry-or-bored-after-salad-these-tips-might-help-190843" target="_blank" rel="noopener">The Conversation</a>.</strong></p> <p><em>Image: Shutterstock</em></p>

Body

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(H)anger is real: your bad mood and empty stomach are linked

<div class="copy"> <p>Grumpy? Long time between meals? Well now you can cheer up, thanks to a new study validating the link between your cranky mood and grumbly belly – your ‘hanger’ is real.</p> <p>Psychologists studying a group of primarily Austrian, German and Swiss adults have found an association between self-reported hunger, and heightened levels of anger and irritability.</p> <p>Helping people understand their own emotional responses to feelings of hunger could help them better regulate their behaviour, says Anglia Ruskin University professor in social psychology Viren Swami.</p> <p>“Research suggests that being able to label an emotion can help people to regulate it,” says Swami, who was the lead author of the study <a href="https://doi.org/10.1371/journal.pone.0269629" target="_blank" rel="noreferrer noopener">published</a> in <em>Plos One</em>. “Therefore, greater awareness of being ‘hangry’ could reduce the likelihood that hunger results in negative emotions and behaviours in individuals.”</p> <p>The three-week study monitored 64 participants who submitted five daily reports to researchers via a smartphone app.</p> <p>In each report, participants used a 0–100 scale to evaluate how hungry, irritable and angry they felt.</p> <p>Even when accounting for demographic differences between participants, there was an association between hunger and heightened levels of irritability, anger and reduced feelings of pleasure.</p> <p>It’s the first time the phenomenon has been investigated outside of a laboratory environment and adds to an existing body of research showing that declines in blood glucose levels influences negative emotions.</p> <p>“This ‘hangry’ effect hasn’t been analysed in detail, so we chose a field-based approach where participants were invited to respond to prompts,” explains study co-author Stefan Stieger, professor of psychology at Karl Landsteiner University.</p> <p>“[It gives] a much more complete picture of how people experience the emotional outcomes of hunger in their everyday lives.”</p> <p>The researchers didn’t offer conclusions as to how to mitigate hunger-induced feelings. Reaching for a banana next time you feel cross is probably a safe bet.</p> <p><em>Image credits: Getty Images</em></p> <p><em><img id="cosmos-post-tracker" style="opacity: 0; height: 1px!important; width: 1px!important; border: 0!important; position: absolute!important; z-index: -1!important;" src="https://syndication.cosmosmagazine.com/?id=197455&amp;title=%28H%29anger+is+real%3A+your+bad+mood+and+empty+stomach+are+linked" width="1" height="1" /></em></div> <div id="contributors"> <p><em>This article was originally published on <a href="https://cosmosmagazine.com/health/body-and-mind/hanger-is-real/" target="_blank" rel="noopener">cosmosmagazine.com</a> and was written by Matthew Agius. </em></p> </div>

Mind

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How a team of hungry GOATS is helping to fight fires

<p>After the devastating bushfires that ravaged Australia in 2019 and 2020, the RFS is looking to unusual method to prevent history from repeating. </p> <p>A new tactic adopted by the Rural Fire Service has been to put some furry friends to good use by doing what they do best: eating! </p> <p>Hungry goats have been given the job of protecting towns that have been identified as an extreme bushfire risk this summer by grazing on all the grass and shrubs. </p> <p>A herd of bucks and billies have been placed at <span>Clandulla village near Mudgee in NSW's Central West, after being loaned to the area by two local farmers. </span></p> <p><span>They will be grazing on the land in Clandulla for the next two months, eating their way through the foliage that poses a fire risk.</span></p> <p><span>"Goats will eat up shrubs, small tree saplings and eat woody weeds some of your other animals won't," farmer Michael Blewitt said.</span></p> <p><span>While this </span>unique method of containing fires is a first for Australia, the tactic has been used and proven to work in the US, Spain and Portugal. </p> <p><span>These goats are expected to clear more than two hectares over the next three weeks, creating a buffer zone to the village of 200 people.</span></p> <p><span>While back burning is an efficient way of clearing fire hazards, it is often dependant on weather conditions, where </span>goats are happy to clear away grass, shrubs and bushes in rain, hail or shine. </p> <p><em>Image credit: Shutterstock</em></p>

Travel Trouble

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Dinner to die for: how fish use their spines to fend off hungry seals

<p>What price are you willing to pay for food?</p> <p>For most of us, that’s a question about money. But what if the cost were actual pain, injury and death? For some seals and dolphins, this a real risk when hunting.</p> <p>We took a <a href="https://doi.org/10.3354/dao03473">close look</a> at a New Zealand (or long-nosed) fur seal that stranded at Cape Conran in southeastern Australia, and discovered it had numerous severe facial injuries. These wounds were all caused by fish spines, and they show the high price these animals are willing to pay in pursuit of a meal.</p> <p><strong>Victim or perpetrator?</strong></p> <p>When the unfortunate seal was first spotted dead on the beach, it was clear something was amiss: the animal was emaciated, and had a large fish spine stuck in its cheek.</p> <p>A team of scientists from the Department of Environment, Land, Water and Planning (DELWP), Museums Victoria and Monash University decided to investigate, and took a CT scan of the seal’s head. The results were striking: fish spines had penetrated not just both cheeks, but also the nose and jaw muscles.</p> <p>On closer examination, we also found ten stab wounds, likely from further fish spines that had been pulled out. The wounds were spread all over the face and throat, and at least some appear to have festered. They may have made feeding difficult, and ultimately may have caused the animal to starve.</p> <p>These wounds were likely not the result of unprovoked attacks. They were probably inflicted by prey that simply did not want to be eaten.</p> <p><strong>How to fight off a hungry seal … or at least teach it a lesson</strong></p> <p>Many fish species have evolved elaborate defence systems against predators, such as venomous spines that can inflict painful wounds.</p> <p>Our seal appears to have been done in by two species of cartilaginous fish. One was the elusive <a href="https://en.wikipedia.org/wiki/Australian_ghostshark">Australian ghostshark</a> (also known as elephant fish), a distant relative of true sharks that has a large serrated spine on its back.</p> <p>The other was a <a href="https://en.wikipedia.org/wiki/Urolophidae">stingaree</a>: a type of small stingray with a venomous tail barb that can be whipped around like a scorpion’s tail. Its sting is normally aimed at would-be predators, but sometimes also catches the feet of unwary humans.</p> <p><strong>How to eat a spiky fish</strong></p> <p>Until recently, most of what we knew about the diet New Zealand fur seals was based on bony remains left in their poo. This technique largely overlooks cartilaginous fish, whose skeletons are made of cartilage instead of bone. As a result, we didn’t realise fur seals target these creatures.</p> <p>New <a href="https://link.springer.com/article/10.1007/s12686-016-0560-9">studies of the DNA of devoured prey</a> in the seals’ scats now suggest they commonly feed on ghostsharks. Stingarees and other rays are less common, but evidently still form part of their diet. So how do the seals handle such dangerous prey on a regular basis?</p> <p>It all comes down to table manners. Ghostsharks and rays are too large to be swallowed whole, and hence must be broken into smaller chunks first. Fur seals achieve this by violently shaking their prey at the water’s surface, largely because <a href="https://theconversation.com/sharp-claws-helped-ancient-seals-conquer-the-oceans-92828">their flippers are no longer capable of grasping and tearing</a>.</p> <p>Fur seals can eat small fish whole, but need to tear large prey into edible chunks.</p> <p>Shaking a fish in the right way (for example by gripping it at the soft belly) may allow seals to kill and consume it without getting impaled. Nevertheless, some risk remains, whether because of struggling prey, poor technique, or simply bad luck. The wounds on our seal’s cheeks suggest that it may accidentally have slapped itself with a ghostshark spine while trying to tear it apart.</p> <p><strong>Fish spines – a common problem?</strong></p> <p>One of the challenges we face as scientists is knowing how to interpret isolated observations. Are fish spines a common problem for fur seals, or was our individual just particularly unlucky? We don’t know.</p> <p>New techniques like analysing DNA from scats means that we are only just beginning to get a better idea of the full range of prey marine mammals target. Likewise, medical imaging techniques such as CT scanning are rarely applied to marine mammal strandings, and injuries like the ones in our seal may often go unnoticed.</p> <p>Nevertheless, fish spine injuries have been observed in other ocean predators, including dolphins, killer whales, and rays. One wedgefish described in <a href="https://royalsocietypublishing.org/doi/10.1098/rsos.170674">another recent study</a> had as many as 62 spines embedded in its jaw! Now that we know what to look for, we may finally get a better idea of how common such injuries really are.</p> <p>For now, this extraordinary example vividly demonstrates the choices and dangers wild animals face as they try to make a living. For our seal, the seafood ultimately won, but we will never know if the fish that killed it got away, or if the wounds they left are evidence of the seal’s last meal.</p> <p><em>Written by David Hocking, Felix Georg Marx, Silke Cleuren and William Parker. Republished with permission of <a href="https://theconversation.com/dinner-to-die-for-how-fish-use-their-spines-to-fend-off-hungry-seals-133627">The Conversation.</a> </em></p>

Cruising

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Are you always hungry? 8 reasons you can’t stop eating

<p>Can't understand why you're always feeling so hungry? Chances are you're not getting enough sleep, you're spending too much time on Facebook and you're not drinking enough water.</p> <p><strong>You went to bed too late</strong></p> <p>Skimp on sleep and you mess with your hunger hormones: ghrelin surges, leaving you feeling hungry, and leptin (which helps you feel full) sinks. Sleep loss also appears to boost blood levels of a chemical that makes eating more pleasurable – similar, believe it or not, to the effects of marijuana, according to a small, recent study from the University of Chicago. Participants who slept only about four hours at night (instead of a healthier 7.5 hours) couldn’t resist what the researchers called ‘highly palatable, rewarding foods fit for the munchies, like cookies, candy, and chips – even though they had a big meal two hours before. Your goal, starting tonight: seven to nine hours of shut-eye.</p> <p><strong>You opt for the short stack instead of the omelette</strong></p> <p>And almost every time, not long enough after your last syrup-slathered bite, your stomach is grumbling and you’re left wondering how that’s even possible. Oh, but it is: researchers at the University of Missouri found women who ate a high-protein sausage and egg breakfast felt less hungry and fuller throughout the morning, and even ate fewer kilojoules at lunch, compared to women who had a low-protein plate of pancakes and syrup in the morning, or skipped breakfast altogether. And speaking of bypassing breakfast, try not to: in another study using functional magnetic resonance imaging (fMRI), results showed eating a healthy breakfast, especially one high in protein, reduced brain signals controlling food motivation and reward-driven eating behaviour, compared to breakfast-skippers. “Protein can fight off cravings and increase satiety at meals,” says dietician Angela Ginn-Meadow, spokesperson for the Academy of Nutrition and Dietetics.</p> <p><strong>You only eat low-fat this and fat-free that</strong></p> <p>Those processed foods aren’t necessarily better for you: some have extra sugar, others more salt, and many might not even save you kilojoules. But we digress. You’re right to try and avoid trans fats, and not go crazy on the saturated versions. But you can (and should) make room for a little heart-healthy unsaturated fat in your diet, because similar to protein and filling fibre, it can also help you feel full: “Fats slow stomach emptying, as well as trigger satiety hormones,” says registered dietitian Cynthia Sass<em>.</em> All fats, including the healthy fats in olive oil, nuts, seeds, and avocados, are high in kilojoules, so stick to proper portions. The American Heart Association recommends healthy adults limit fat to 20 to 35 per cent of total daily kilojoules. </p> <p><strong>You need water</strong></p> <p>Those pangs of hunger may actually be your body telling you you’re thirsty, says Ginn-Meadow, who serves as senior education coordinator for University of Maryland Centre for Diabetes &amp; Endocrinology. So before grabbing a snack from the pantry, sip some water or have a cup of tea and wait a little to see if your cravings pass. Staying well-hydrated may also help you manage your appetite and weight, according to a study from the University of Illinois. Scientists studied the dietary habits of more than 18,300 adults and found the majority of people who upped their daily water intake by one, two, or three cups cut up to 850 daily kilojoules, as well as reduced their consumption of saturated fat, sugar, sodium, and cholesterol.</p> <p><strong>You sweat all the small stuff</strong></p> <p>We’ve all been that person mindlessly munching through a bag of chips while frantically trying to meet a deadline, or spooning ice cream from the container after getting into a fight with a friend. But when you’re stressed out all the time, cortisol hormone levels remain high, which then trigger hunger hormones. “Also, chronically elevated cortisol produces glucose, leading to increased blood sugar levels, and is also tied to insulin resistance, which increases the risk of type 2 diabetes,” adds Sass. “In this state, when blood glucose is high, but insulin isn’t functioning normally, hunger is increased, because the body thinks the cells are being starved.”</p> <p><strong>You (still) eat white bread</strong></p> <p>You have absolutely heard the advice to switch to whole grain versions: they contain fibre, so they are more filling; they contain more nutrients, so they’re healthier for you; and they are a good source of complex carbohydrates – the kind that take longer to digest, so blood sugar rises more slowly and steadily. Refined grains – found in that white bread you insist on using, as well as white rice and many sugar, white-flour foods like biscuits and crackers – have been stripped of their fibre and cause blood sugar levels to spike, then plunge, leaving you hankering for more bread, or another biscuit or three, soon after. “Essentially when your blood sugar drops it signals a need for fuel, even if kilojoules have just been stored,” explains Sass. Another reason to break the white-bread habit: researchers tracked the eating habits and weight of more than 9200 Spanish university graduates for an average of five years, and found those who only ate white bread were more likely to become overweight or obese than those who favoured whole grain bread.</p> <p><strong>You wait too long between meals</strong></p> <p>Four to five hours apart is about right. If it’s going to be closer to six hours, have a small snack in between, says Ginn-Meadow. “Eating on time allows you to better recognise hunger and satiety cues,” she says; “it also lets your body completely digest complex carbs and protein, which can help maintain a healthy metabolism.” Just make sure your meals are balanced with nutrient-rich foods such as whole grains, fruits and vegetables, dairy, and lean protein.</p> <p><strong>Your social feeds are filled with food pics</strong></p> <p>You scroll through shot after shot of the gorgeous birthday cupcakes your sister-in-law Instagrammed. You know she totally did not bake them herself, and yet your stomach is still grumbling. There’s a reason, according to a scientific review published in the journal <em>Brain and Cognition</em>. Researchers say when we see an attractive image of food, blood rushes to the parts of our brain associated with taste. So even if we’re not physically hungry, we want to eat.</p> <p><em>Written by Teresa Dumain. This article first appeared in </em><a href="https://www.readersdigest.com.au/healthsmart/diet/always-hungry-8-reasons-you-cant-stop-eating?slide=all"><em>Reader’s Digest</em></a><em>. For more of what you love from the world’s best-loved magazine, </em><a href="http://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&amp;utm_medium=articles&amp;utm_campaign=RDSUB&amp;keycode=WRN93V"><em>here’s our best subscription offer.</em></a></p> <p><img style="width: 100px !important; height: 100px !important;" src="https://oversixtydev.blob.core.windows.net/media/7820640/1.png" alt="" data-udi="umb://media/f30947086c8e47b89cb076eb5bb9b3e2" /></p>

Caring

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The reason you eat when you’re not even hungry

<p>Over the years I have observed not just what people eat, but also why they eat.</p> <p>Of course, hunger is a primary reason. But how often do you eat, even when you're not hungry? It's a problem for many people in today's world and something that can be fuelled by a number of different drivers.</p> <p>Here are a few that I have come across over the years.</p> <p><strong>1. Habit</strong></p> <p>If you always eat the same thing, always or often eat at the same times of day and/or hesitate (or even refuse) to try new foods that you've never tasted before, you may be motivated to eat by habit. If this is the case, you need to be mindful of ensuring you are getting a diverse range of whole foods to provide your body with the host of nutrients it needs for its various biochemical functions.</p> <p>If you're rotating the same foods day in day out, chances are you're missing out on certain vitamins and minerals. It's also important to be aware of whether you're eating at a habitually set time of day or set meals even though you're not hungry. I can't encourage you enough to only eat when you're hungry and forego any meals when you're not (unless there are any health conditions that might be affecting your appetite). Of course sometimes this can be challenging when we're given set lunch breaks at particular times of day but wherever possible, avoid eating purely out of habit.</p> <p><strong>2. Emotion</strong></p> <p>You know you aren't really hungry but something inside you prompts you to go to the fridge and see what you can find. Or you've had a stressful/irritating/upsetting day and you find yourself craving something sweet.</p> <p>You may not even realise you're eating to avoid feeling an emotion but this is the kind of pattern that plays out for emotional eaters. If you find yourself reaching for a block of chocolate (or whatever your food of choice is) and are aware you're not hungry, ask yourself – what do I really want?</p> <p>You'll probably find you're looking for comfort, to feel happy or something similar. Look for other ways you can feel that emotion that won't harm your health (such as read, have a bath or watch your children sleep).</p> <p><strong>3. Fear</strong></p> <p>If you eat because you don't want to let it go to waste, don't want to let someone down or offend them, are worried what other might think or eat particular foods because you fear the consequences (think eating a salad for lunch because you're concerned about your weight), you're probably motivated to eat by fear.</p> <p>Perhaps you were brought up in a household that couldn't leave the table until everything on the plate was finished or you find it impossible to say no when someone offers you something to eat or drink or you join into the office morning tea even though you don't want to.</p> <p>Fear is a big motivator for people, especially when it comes to their food choices and their body shape/size. If it's a fear of wasting food that motivates you, remember that whether it's eaten or not – it's still a waste. If it's a fear of judgement/offending someone, it can be really helpful to explore any beliefs you may have about not feeling "good enough".</p> <p><strong>4. Lethargy/convenience</strong></p> <p>If you rely on takeaway or frozen meals or opt for a meal that doesn't require any preparation when you're home alone (such as cheese on toast), you're probably motivated by convenience. This may not always be a "motivation" as such – it can be due to health or relationship issues you are experiencing at the time – but it's important to be aware that when we eat for convenience most of the time, we're usually not getting nearly enough nutrients from our food.</p> <p>If this is you, remember that the way you feed yourself is the most basic, fundamental way you take care of yourself. Look for ways to make nourishing yourself easier such as preparing large batches of meals at one time and freezing them for later in the week.</p> <p><em>Written by Dr Libby Weaver. Republished with permission of <a href="http://www.stuff.co.nz/" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p>

Mind

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The science behind why people get grumpy when hungry

<p>Are you not you when you’re hungry? Do you snap and pout and grumble (ok, we’re not children but you’re in a less than pleasant mood) when you’re hungry? It’s a sensation so common amongst people that the term “hangry” (an amalgamation of hungry and angry) was born. And now science has found the answer as to why some people get hangry and others don’t.</p> <p><strong>How “hanger” develops</strong></p> <p>When we eat, the foods are broken down into nutrients and used for energy. As the time passes from your last meal, the nutrients circulating in your body begin to drop and if your blood-glucose level falls far enough, your brain registers this as a serious, life-threatening situation. Unlike other organs that use a variety of nutrients to function normally, the brain is dependent on glucose to do its important job.</p> <p>So that’s why when you’re hungry, simple tasks become hard to do. It may be hard to concentrate or you might find you are making more mistakes. And you might not have the energy to behave in socially acceptable norms, thus the angry in “hangry”.</p> <p>Hanger is also exacerbated by the fact when blood-glucose drops, your body tried to compensate by releasing hormones that increase the level of glucose in your bloodstream. One of the major ones to be released is adrenaline, or the “fight or flight” response, which can add to the anger and grumpiness felt during hunger pangs.</p> <p><strong>Why do some people get “hangry” and others don’t?</strong></p> <p>The link between hunger and anger is controlled by common genes, one of them being neuropeptide Y. Neuropeptide Y makes you want to eat a lot straight away (like binge-eating) but as humans are all different, the amount and rate it is released is different for different people.</p> <p>Ultimately, hanger is a survival mechanism that spurs you to care about your hunger over others so your species won’t die out. But since we’re not fighting for our survival, the easiest way to handle hanger is the most obvious: eat something before you get hungry. And don’t make any big decisions in difficult situations when you’re hungry.</p> <p><em>Source: <a href="https://theconversation.com/health-check-the-science-of-hangry-or-why-some-people-get-grumpy-when-theyre-hungry-37229" target="_blank">The Conversation</a></em></p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/08/benefits-of-food-journal/">Why you should keep a food journal</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/07/tricks-to-stop-overeating/">6 clever tricks to avoid overeating</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/health/wellbeing/2015/07/foods-for-healthy-teeth/">5 foods to eat for healthy teeth</a></strong></em></span></p>

Body

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Online tool tells you if you’re really hungry

<p>Are you feeling hungry right now? Are you sure? You might actually be thirsty, or maybe just bored. Knowing when we’re really ready for food or if something else is triggering a craving is the key to not overeating. But how can you know for sure?</p> <p>Introducing the Hunger Quotient (HQ). Dietitian Keri Glassman, who developed the tool, describes it as one of the “greatest nutrition tools in your knowledge base (regardless of the food you eat),” claiming it will “get you closer to the healthy eater you were meant to be.”</p> <p>Your HQ is measured on a scale of 1 to 10, with 1 being “stuffed” (not hungry at all) to 10 being “famished” (so hungry you feel faint).</p> <p style="text-align: center;"><img width="500" height="450" src="https://oversixtydev.blob.core.windows.net/media/38288/online-hunger-tool_500x450.jpg" alt="Online Hunger Tool"/></p> <p>According to Glassman, your goal should be to always be between 4 and 6 on the HQ scale at any given time. This way, you’ll never feel stuffed, but you’ll never feel like you’re starving, either.</p> <p>“Every opportunity to eat is an opportunity to eat just enough to be comfortable — what I call slightly satisfied,” Glassman <a href="http://nutritiouslife.com/much-eat-questions-answered/?inf_contact_key=a7e2e897ce7dbfa1b2efc3167831ffb2a1ba2f58ec82205024409cee1dd2e23c" target="_blank"><strong><span style="text-decoration: underline;">writes</span></strong></a>. “When you are at a 4, slightly satisfied, you are “just right” because you have eaten just enough to feel content without needing to loosen your belt or take a nap.”</p> <p>So, the next time you think you’re hungry, give the HQ a go – you might be surprised to learn just how “hungry” you really are. Try it now and tell us in the comments below, what number are you at right now on the HQ scale?</p> <p><em>Credit: Keri Glassman/Nutritiouslife.com.</em></p>

Body

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Airlines team up with OzHarvest to deliver meals to the hungry

<p>An Australian food organisation has teamed up with airlines to deliver uneaten, first-class meals to the hungry.</p> <p>Successful food enterprise OzHarvest already takes excess food from more than 2000 organisations and is now collecting about 200-400kg of unused food at Brisbane Airport every day.</p> <p>Uneaten sandwiches, apples, muesli bars and biscuits account for most of the food and generally comes from cancelled flights, the organisation told ABC News.</p> <p><img width="499" height="313" src="https://oversixtydev.blob.core.windows.net/media/27277/homeless-airline-food-in-text_499x313.jpg" alt="Homeless -airline -food -in -text" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>"Pretty much anything you're seeing on an airline is something we can redistribute, as long as it's still in a fit state to eat," OzHarvest Queensland state manager Cameron Hickey said.</p> <p>There's many delicious meals in first class that aren't eaten, which often means there's excess food along the supply chain."</p> <p>After the organisation collects the food from various companies in Australia, it is then distributed to more than 800 charities.</p> <p>OzHarvest was set up in 2004 by Ronni Kahn and now feeds people in nine cities throughout Australia.</p> <p>"There's eight to 10billion dollars worth of food wastage every year," Kahn said, "and we plan on reducing this by 50 per cent by 2025 - that's the goal."</p> <p>What an incredible initiative! Do you think enough has been done by organisations to take advantage of circumstances to feed the homeless?</p> <p>Let us know in the comments.</p> <p><em>Image credit: Instagram / OzHarvest</em></p> <p><em>First appeared on <a href="http://Stuff.co.nz" target="_blank"><strong><span style="text-decoration: underline;">Stuff.co.nz</span></strong></a>.</em></p> <p><strong>Related links:</strong></p> <p><a href="/lifestyle/retirement-life/2016/04/man-sells-bakery-to-homeless-man-who-saved-his-life/"><strong><em><span style="text-decoration: underline;">French baker to sell business to homeless man for $1.50</span></em></strong></a></p> <p><a href="/news/news/2016/04/mobile-laundromat-helps-homeless-australians/"><em><span style="text-decoration: underline;"><strong>Laundry-on-wheels helps homeless Aussies</strong></span></em></a></p> <p><a href="/news/news/2016/03/homeless-man-asks-for-job-instead-of-money/"><span style="text-decoration: underline;"><em><strong>Homeless man asks for job instead of money</strong></em></span></a></p>

Travel Tips

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Hilarious photos of hungry dogs catching treats

<p>A photographer has captured a series of hilarious images of hungry dogs’ expressions as they try to catch their doggie treats.</p> <p>Christian Vieler from Waltrop, Germany uses a special technique to capture the photos at the exact moment the pooches attempt to catch their food. The images depict a multitude of doggy emotions from happiness, surprise, sadness and utter confusion.</p> <p>“Every shoot I am looking for that specific moment when the dog is looking as cute or funny as they can be,” said Vieler. “That cannot be seen without the power of freezing motion – dog’s faces with magnificent lineaments, telling us stories of panic, desire and joy.”</p> <p>To find more of Christian Vieler’s photographs, <a href="https://www.instagram.com/fotosfreischnauze/"><span style="text-decoration: underline;"><em><strong>check out his Instagram here.</strong></em></span></a> </p> <p><strong>Related links:</strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2016/01/photos-of-animals-hitchhiking/">Hilarious photos of animals hitchhiking</a></span></em></strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2016/01/animals-who-love-warm/">In pictures: 12 animals who love warmth more than anything</a></span></em></strong></p> <p><strong><em><span style="text-decoration: underline;"><a href="http://www.oversixty.co.nz/lifestyle/family-pets/2015/10/why-dogs-so-happy-to-see-you/">The science behind dogs being so happy to see you</a></span></em></strong></p>

Family & Pets

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Touching moment soldier buys dinner for hungry boys

<p>A kind act from a soldier who went above and beyond to ensure two boys had a proper dinner has gone viral.</p> <p>Lieutenant colonel Robert Risdon Jr., a U.S. Army Ranger, stopped at a Taco Bell in Mobile, Alabama on Tuesday to grab a meal. Two boys walked into the fast food joint asking if people wanted to buy their homemade sweets to support their local church. Risdon noticed the boys, who were nine and 13, looked cold and wet and asked them if they had dinner yet. They told him they hadn’t. So Ridson treated them to tacos and drinks as well as friendly conversation.</p> <p>"Helping them was an easy decision – more of a reaction. They were cold, wet and hungry. They were great kids, very respectful and smart," Ridson said. "It was the least I could do for two young Americans.  They were happy to get some chow for sure, and very thankful."</p> <p>Little did he know that a bystander was filming the whole heartwarming incident and posted it on Facebook, noting, “Our troops are always tacking care of us.”</p> <p>Speaking to The Huffington Post about his newfound fame, Risdon said, "I'm kinda embarrassed and humbled by the praise and don't need it. I am a believer that we live in the best country in the world with the best people and that acts of kindness happen every day."</p> <p>Risdon also shared a special moment he had with the younger boy, who paid him a big compliment.</p> <p>"While eating his taco, [the 9-year-old] told me he wanted to be just like me someday and saluted me when he left the Taco Bell," the ranger said.</p> <p>Ridson says his motivation to help lies in the U.S. Army Rangers' mission statement.</p> <p>"I think I can best sum things up as to why I did it because of a creed I live up to every day – the Ranger Creed," the soldier said. "One line in the creed encapsulates I think why I helped, 'Never shall I fail my comrades.' [The boys] were my comrades ... It was my DUTY to help them!"</p> <p><strong>Related links: </strong></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/mind/2015/11/kindness-leads-to-happiness-research/">People are happier when they do good</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/mind/2015/12/questions-to-work-out-what-makes-you-happy/">10 questions to work out what really make you happy</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/health/mind/2015/11/how-to-be-happy-in-todays-world/">How to be truly happy in today’s world</a></em></strong></span></p>

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