{"id":14167,"date":"2022-05-16T16:32:08","date_gmt":"2022-05-16T07:32:08","guid":{"rendered":"http:\/\/dev.stories.amorepacific.com\/en\/?p=14167"},"modified":"2023-07-25T14:46:35","modified_gmt":"2023-07-25T05:46:35","slug":"manage-a-healthy-appetit","status":"publish","type":"post","link":"https:\/\/dev.stories.amorepacific.com\/en\/manage-a-healthy-appetit\/","title":{"rendered":"Manage a healthy appetite and stop food cravings!"},"content":{"rendered":"<div class=\"wp-post-series-box series-380 wp-post-series-box--expandable\">\n\t\t\t<input id=\"collapsible-series-3806a2f2c5276537\" class=\"wp-post-series-box__toggle_checkbox\" type=\"checkbox\">\n\t\n\t<label\n\t\tclass=\"wp-post-series-box__label\"\n\t\t\t\t\tfor=\"collapsible-series-3806a2f2c5276537\"\n\t\t\ttabindex=\"0\"\n\t\t\t\t>\n\t\t<p class=\"wp-post-series-box__name wp-post-series-name\">\n\t\t\tThis is post 1 of 5 in the series <em>&ldquo;Staff Column(Park Jeongwon)&rdquo;<\/em>\t\t<\/p>\n\t\t\t<\/label>\n\n\t\t\t<div class=\"wp-post-series-box__posts\">\n\t\t\t<ol>\n\t\t\t\t\t\t\t\t\t<li><span class=\"wp-post-series-box__current\">Manage a healthy appetite and stop food cravings!<\/span><\/li>\n\t\t\t\t\t\t\t\t\t<li><a href=\"https:\/\/dev.stories.amorepacific.com\/en\/nutrition-tips-for-enhan\/\">Nutrition Tips for Enhancing Your Inner Beauty<\/a><\/li>\n\t\t\t\t\t\t\t\t\t<li><a href=\"https:\/\/dev.stories.amorepacific.com\/en\/does-sleep-deprivation-r\/\">Does sleep deprivation result in obesity?<\/a><\/li>\n\t\t\t\t\t\t\t\t\t<li><a href=\"https:\/\/dev.stories.amorepacific.com\/en\/eight-faqs-on-health-fun\/\">Eight FAQs on Health Functional Foods<\/a><\/li>\n\t\t\t\t\t\t\t\t\t<li><a href=\"https:\/\/dev.stories.amorepacific.com\/en\/balance-your-hormones-fo\/\">Balance Your Hormones for Good Health in the New Year<\/a><\/li>\n\t\t\t\t\t\t\t<\/ol>\n\t\t<\/div>\n\t<\/div>\n<br \/>\n<style type=\"text\/css\"> body { font-family: sans-serif;} .responsive_imgarea {margin: 0 auto;}.responsive_column_wrap {max-width: 900px;margin: 0 auto !important;}.responsive_txt {color:#555; font-size:17px; line-height:1.8;margin:0 30px;} .fix_txt {color:#373737; font-size:18px; }.fix_txt span {font-weight:bold;}.intro_txt {color:#7c7c7c!important; font-size:30px!important; text-align:center !important;}.intro_txt span {display:block; color:#30abde!important; font-size:36px!important;font-weight:bold; margin:0; line-height:1.4!important; }.line {position:relative; width:calc(100% - 60px); height:1px; background:#e7e7e7;}.line img {position:absolute; top:50%; left:50%; transform:translate(-50%, -50%); width:72px; height:72px; }.hash_txt span {color:#111; font-size:18px; font-weight:bold;}.span_txt {color:#009cc0 !important; font-size:26px !important; font-weight:bold !important; line-height:1.4!important; text-align:center !important;} .img_box {text-align:center;}.img_box div {margin:0 auto;}.img_box div img {width:100%;}.img_box p {color:#888 !important;font-size:16px !important; margin:10px 0 0 !important; line-height:1.2;}.img_box.flex_box {max-width: 840px; margin:0 auto; display:flex; justify-content:space-between; align-items:flex-start;}.img_box.flex_box > div {width:48%; margin:0; text-align:left !important;}.img_box.flex_box span {display:block; color:#000; font-weight:bold; font-size:24px; line-height:1.4;} @media (max-width:768px) {  .responsive_txt {margin:0;}  .intro_txt span {margin-top:10px;}  .line {width:100%;}  .img_box p {font-size:14px !important;}   .br_web {display:none;} } @media all and (max-width:600px) {   .img_box.flex_box {flex-direction:column; flex-wrap:wrap; justify-content:center; align-items:center;}  .img_box.flex_box > div {width:100%; }  .img_box.flex_box span {display:block; }  .m_f_box { margin:20px 0 !important;} } <\/style>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt fix_txt\">      <span>Columnist<\/span> | Introducing the columns written by member of Amorepacific Group     <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt intro_txt\">      Eating Well to Live Well, a Wellness Column      <span>Part 1. Manage a healthy appetite and stop food cravings!<\/span>    <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt line\">      <img decoding=\"async\" src=\"http:\/\/dev.stories.amorepacific.com\/wp-content\/uploads\/contents\/022486c7-b269-4eaf-9dbe-2e8855fac827.png\" alt=\"profile\">    <\/div>\n<div class=\"responsive_txt fix_txt\" style=\"text-align:Center;\">      <span>Columnist<\/span> | Park Jeongwon<br \/>      Amorepacific Healthcare Contents Team    <\/div>\n<\/p><\/div>\n<p>   <\/p>\n<div class=\"img_box\">\n<div style=\"max-width:646px;\">      <img decoding=\"async\" src=\"http:\/\/dev.stories.amorepacific.com\/wp-content\/uploads\/contents\/6c517e5c-7c6d-42db-b6f2-39c3d7645d3c.jpg\" alt=\"img1\">    <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt hash_txt\">      <span>#INTRO<\/span><br \/>      Everyone wants to live a healthy life. Perhaps this is why one of the most frequently asked questions I have been asked during my career of 16 years as a clinical nutritionist in the healthcare sector was, \u201cWhat should I eat?\u201d and one of the questions I gave the most answers to was, \u201cWhat should I eat more of?\u201d      <\/p>\n<p>      There is a flood of information on healthy diets and well-being, but the reality is that many of the tips only lead to confusion. People make various attempts to get on the path to health, but are often faced with roadblocks, making them wonder what the best food for their health would be.      <\/p>\n<p>      Did you know though that you are missing out on the best and the most important part? What determines health is less about what you eat, and more about your habits regarding how you eat food!      <\/p>\n<p>      We learn many things as we grow older, but it seems that we have never learned how to eat well or how to use our body well for a healthy life. Rather than telling you to follow the latest fad or giving you some eye-catching secrets to diet, I\u2019d like to introduce how to eat well with real health benefits (i.e., how to eat and what to eat) through this five-series wellness column.    <\/p><\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt span_txt\">      # A food craving is an intense desire for strong tasting food, <br class=\"br_web\">      and a healthy appetite is a natural desire for proper food.    <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt\">      When you get tired and need a lot of rest, and when your concentration and immunity level drop, you are more likely to crave sweets. They actually wake you up as soon as you eat them, which is why we see many cases of people being addicted to sugar. Sugar can wake you up temporarily because your taste buds start working following the signals emitted by the neurotransmitters as your body attempts to adjust the balance between sympathetic nerves and parasympathetic nerves.      <\/p>\n<p>      However, this has an adverse effect on cells that were quietly putting in their best effort to maintain your health. For them, this is a war-like metabolic process that happens abruptly in a flash while they were previously taking a step-by-step approach as guided by the body\u2019s constancy system.      <\/p>\n<p>      Healthy people are those with healthy cells that make up their body. Cells are generated by the food we eat on a daily basis, and they help to build the body\u2019s health by exchanging signals as they go through the different metabolic stages and maintain the homeostatic system. Nutrients necessary in the metabolic stage of cells that are organically connected to one another are adjusted through interactions, so they are rarely needed urgently. Therefore, unlike food cravings, a healthy appetite is not intense, nor does it come abruptly as if testing your patience.      <\/p>\n<p>      Food cravings are an intense, irresistible desire for strong tasting food, and they result in awkward guilt and self-rationalization, but a healthy appetite is revealed as a natural appetite for proper food and keeps your body feeling comfortable even after eating a sufficient amount of food.    <\/p><\/div>\n<\/p><\/div>\n<div class=\"img_box\">\n<div style=\"max-width:646px;\">      <img decoding=\"async\" src=\"http:\/\/dev.stories.amorepacific.com\/wp-content\/uploads\/contents\/e2b7ef5f-818b-43e9-8453-34f061a78e8d.jpg\" alt=\"img2\">    <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt span_txt\">      #It\u2019s less about \u201cwhat you eat\u201d, and more about \u201chow you eat!\u201d    <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt\">      <span style=\"font-weight:bold; color:#000;\">\u201cI am what I eat.\u201d <\/span>      <br \/>      You must have heard this saying many times, but the absolute code of practice in diverse clinical diet guides rather states,      <br \/>      <span style=\"font-weight:bold; color:#000;\">\u201cI am how I eat.\u201d<\/span>      <\/p>\n<p>      When we eat, our body uses or stores the nutrients that are necessary in our body and metabolizes them so as to discharge any unnecessary ingredients from the body. This is all done by the cells. As cells are responsible for the body\u2019s metabolism, the most essential thing is to maintain the body in the best possible state for these cells to work, which is affected less by what you eat, but more by your habit of how you eat.      <\/p>\n<p>      The reason that healthy food and healthy diet tips given as part of the copious amount of health information available quickly reveal their limit is because they are not focused on cell activities that naturally occur in our bodies, recklessly adopting certain clinical cases under the supposition that they would be effective for anyone, and unfortunately, people often follow these suggestions without any doubt.    <\/p><\/div>\n<\/p><\/div>\n<div class=\"img_box\">\n<div style=\"max-width:646px;\">      <img decoding=\"async\" src=\"http:\/\/dev.stories.amorepacific.com\/wp-content\/uploads\/contents\/e240f098-5a7f-42c4-abf3-01abb3acf221.jpg\" alt=\"img3\">    <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt span_txt\">      # Seven tips on how to eat well to develop a healthy appetite.    <\/div>\n<\/p><\/div>\n<div class=\"img_box flex_box flex_box_left\">\n<div class=\"m_f_box\" style=\"max-width:395px;\">      <img decoding=\"async\" src=\"http:\/\/dev.stories.amorepacific.com\/wp-content\/uploads\/contents\/de673bc0-b5b4-421f-acbd-8ac36e368d79.jpg\" alt=\"img4\">    <\/div>\n<div class=\"responsive_txt\">      <span>1. Eat on an empty stomach!<\/span>      <br \/>      The best time to eat is when your stomach is completely empty. When food enters the stomach, it needs to be digested and delivered to the duodenum for you to have an empty state. This is an approximately three-hour process for which you should give about four to six hours between meals. If you start a new meal while there is food still inside the stomach, the stomach will not have enough time to rest and will start to malfunction, creating toxins. These toxins travel through the bloodstream and the lymph, making you feel bloated and under the weather.    <\/div>\n<\/p><\/div>\n<p>   <\/p>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt\">      <span style=\"display:block; color:#000;font-weight:bold; font-size:24px; line-height:1.4;\">2. Eat 20% less!<\/span>      <br \/>      You need some space inside the stomach for the smooth digestion, and absorption of nutrients, and stomach movement for metabolism. So, if the amount of food that makes you feel full is 100, you need to lower the amount down to 80. If you eat until you are completely full or until your stomach bulges out, it will slow down the stomach movement. In the end, this will hamper the food from being mixed, sterilized, and decomposed, leaving behind traces of food inside the stomach to generate toxins and cause stomach disorders.    <\/div>\n<\/p><\/div>\n<p>   <\/p>\n<div class=\"img_box flex_box flex_box_right\">\n<div class=\"responsive_txt\">      <span>3. Keep mealtimes to more than <br class=\"br_web\">20 minutes and chew your food <br class=\"br_web\">at least 30 times!<\/span>      <br \/>      Did you know that you can feel satiated just by looking at food for 20 minutes? Most people finish their meal in less than 15 minutes, and they become full even before they feel satiated. If you slow down the speed of eating by chewing the food at least 30 times, you\u2019ll feel satiated after eating just a modest amount, which in turn naturally reduces the amount of food you eat.    <\/div>\n<div class=\"m_f_box\" style=\"max-width:395px;\">      <img decoding=\"async\" src=\"http:\/\/dev.stories.amorepacific.com\/wp-content\/uploads\/contents\/a93d6b8e-5bc3-4127-a6f5-754dc4ce4a38.jpg\" alt=\"img5\">    <\/div>\n<\/p><\/div>\n<p>   <\/p>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt\">      <span style=\"display:block; color:#000;font-weight:bold; font-size:24px;  line-height:1.4;\">4. Eat soup with a spoon!<\/span>      <br \/>      When eating soups, try to eat solid ingredients and use a spoon. When you eat, the jaw movement inside the mouth sends a signal to your body from the softening process of the sphincter that is connected all the way from the throat. All digestive organs are interconnected with the body\u2019s metabolism. If you drink the soup quickly, however, this entire process becomes omitted, which leads to incomplete digestion. One thing to note here is that drinking soup is the number one cause of reflux esophagitis and esophageal cancer!    <\/div>\n<\/p><\/div>\n<p>   <\/p>\n<div class=\"img_box flex_box flex_box_left\">\n<div class=\"m_f_box\" style=\"max-width:395px;\">      <img decoding=\"async\" src=\"http:\/\/dev.stories.amorepacific.com\/wp-content\/uploads\/contents\/81e6551c-705d-4659-b31c-a9ccb6072798.jpg\" alt=\"img6\">    <\/div>\n<div class=\"responsive_txt\">      <span>5. Follow a reverse meal order<br class=\"br_web\"> beginning with sweet food!<\/span>      <br \/>      Sweet food is heavy in nature and makes you feel full easily. It also happens to take a lot of energy to digest. This makes you feel tired soon after eating sweet food, which is why they serve you sweet food last in a course meal to prevent it from hindering the taste of the main dish. That developed into the eating practice of having desserts after meals. Nevertheless, if you eat sweet food first, you will feel satiated quickly and you can effectively control the amount of food intake. Your ability to digest is at its best at the beginning of the meal, so you can reduce fatigue caused by digestive metabolism.      <br \/>      (e.g., Have fruits on the menu? Try eating them first before eating the other menu.)    <\/div>\n<\/p><\/div>\n<p>   <\/p>\n<div class=\"img_box flex_box flex_box_right\">\n<div class=\"responsive_txt\">      <span>6. Drink a cup of boiled water<br class=\"br_web\"> (200~300ml) in the morning<br class=\"br_web\"> on an empty stomach!<\/span>      <br \/>      Make a habit of drinking a cup of water as soon as you wake up in the morning. This will wash away the toxins that have built up inside your intestines while you were sleeping, supply water to your body cells, and cause the water to be reabsorbed to help you empty your bowels in the morning. This is a routine that you must keep if you have constipation or a diet issue. Rather than drinking chilled water kept inside a refrigerator or mineral water, it\u2019s better to drink lukewarm water that has been boiled and has cooled to room temperature. If you boil water, the cell sizes and density change in a way that makes it easier to be absorbed and used inside the body.    <\/div>\n<div class=\"m_f_box\" style=\"max-width:395px;\">      <img decoding=\"async\" src=\"http:\/\/dev.stories.amorepacific.com\/wp-content\/uploads\/contents\/cbee8fff-7282-4e99-96d5-4b24c058abe4.jpg\" alt=\"img7\">    <\/div>\n<\/p><\/div>\n<p>   <\/p>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt\">      <span style=\"display:block; color:#000;font-weight:bold; font-size:24px;  line-height:1.4;\">7. Finish dinner four hours before bedtime (at least three hours).<\/span>      <br \/>      One thing that is more important than keeping an interval of four to six hours between meals is the time between dinner and bedtime. When you sleep, your digestive system also stops working and takes a rest. If there is food inside the intestine, it will start to decompose, and cells will have to absorb the toxins that are produced. This is the biggest cause of metabolic disturbances, morning fatigue, and bad breath.    <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt span_txt\">      #Effect of developing a healthy appetite.    <\/div>\n<\/p><\/div>\n<div class=\"responsive_column_wrap\">\n<div class=\"responsive_txt\">      This may sound trivial to you, and you may overlook these tips thinking that they are too general. Eating well relaxes your digestive system, fills your cells with nutrients, and leads to a healthy appetite. It takes between 12 to 260 days to get into a habit of having a healthy appetite depending on the person. Susan Peirce Thompson, the author of Bright Line Eating and a doctor of neuroscience and psychology, has announced data showing that it takes 66 days on average for an eating habit to become an automatic system. But even if you only try practicing a healthy diet just for a week before it becomes a habit, you will feel your stomach getting smaller and you will also feel less tired.      <\/p>\n<p>      If you get into a habit of eating healthily, you can lose weight, adjust your blood sugar and blood pressure levels, cut down on cholesterol, reduce fatigue, relieve stress, and enhance blood circulation without stressing over other things. I hope you will form a habit based on these Seven tips on how to eat well to develop a healthy appetite, which are the basics of the basics, do not cost money, nor do they lure you into the trap of yo-yo dieting.    <\/p><\/div>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>This is post 1 of 5 in the series &ldquo;Staff Column(Park Jeongwon)&rdquo; Manage a healthy appetite and stop food cravings! Nutrition Tips for Enhancing Your Inner Beauty Does sleep deprivation result in obesity? Eight FAQs on Health Functional Foods Balance Your Hormones for Good Health in the New Year Columnist | Introducing the columns written [&hellip;]<\/p>\n","protected":false},"author":31,"featured_media":14169,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"post_list_apon":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[1252],"tags":[172,418,171],"post_series":[128],"class_list":["post-14167","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trend","tag-columnist","tag-parkjeongwon","tag-staffcolumn","post_series-128"],"aioseo_notices":[],"acf":[],"jetpack_featured_media_url":"https:\/\/dev.stories.amorepacific.com\/en\/wp-content\/uploads\/sites\/2\/\/contents\/517252c8-7506-4ef4-93eb-f312274f26c4.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/posts\/14167","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/users\/31"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/comments?post=14167"}],"version-history":[{"count":1,"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/posts\/14167\/revisions"}],"predecessor-version":[{"id":14168,"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/posts\/14167\/revisions\/14168"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/media\/14169"}],"wp:attachment":[{"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/media?parent=14167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/categories?post=14167"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/tags?post=14167"},{"taxonomy":"post_series","embeddable":true,"href":"https:\/\/dev.stories.amorepacific.com\/en\/wp-json\/wp\/v2\/post_series?post=14167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}