Eat Less Without Dieting

Here's a simple way to give your hunger communication system a tune-up so your brain is better able to judge when you're full: Go for a walk.
In a recent animal study, researchers discovered an unexpected benefit of physical activity. It appeared to make brains more sensitive to key chemicals that play a role in appetite communication.


An Exercise in Appetite Control
Specifically, researchers witnessed some key chemical changes in the brains of overweight rodents that began getting regular exercise. Levels of two types of proteins, called interleukin-6 and interleukin-10, increased in the hypothalamus, a type of appetite control panel within the brain that receives signals from important hunger hormones like leptin and insulin. As a consequence of these protein increases, researchers found that the rodents' brain cells became more sensitive and receptive to hunger signals. End result? The animals started to eat less. 


Walking is a simple exercise In a study of people age 55 to 80, engaging in one of the world's oldest and simplest forms of exercise helped improve signaling communication in the brains of the study participants.


Move More, Eat Less?
It's not the first study to support the theory that turning up your physical activity level can dial down your appetite. But this is one of the first studies to highlight a possible underlying mechanism for the effect. More research will need to be done to determine whether exercise has exactly the same effect on humans. But for now, we already know lots of other great health reasons to crank up our physical activity levels. If you haven't found your exercise groove yet, here are a few ways to make getting started easier:

• Set a goal. Aim to walk this much to keep the pounds off.
• Beware of "boredom boulevard." Plan now to keep it fresh by mixing in different exercise videos.
• Acknowledge your milestones.

WHAT’S FOR DINNER

Lemony Olive Chicken

It takes just 30 minutes to make this deliciously different dish featuring sauteed chicken breasts in a creamy lemon sauce. Served over rice for a hearty addition to the meal. Add rice and your favorite green vegetable to complete the meal.

Prep Time:

10 mins

Total Time:

30 mins

SERVES 4

INGREDIENTS

• 1 tablespoon vegetable oil
• 4 skinless, boneless chicken breast halves (about 1 pound)
• 1 can Campbell's® (10 3/4 ounces) Condensed Cream of Chicken Soup (Regular or 98% Fat Free)
• 1/4 cup milk
• 1/2 teaspoon lemon juice
• 1/8 teaspoon ground black pepper
• 1/2 cup pitted ripe olives, sliced
• 4 lemon slices
• 1 cup regular long-grain white rice, prepared according to package directions (about 3 cups)

Directions

Heat the oil in a 10-inch skillet over medium-high heat. 

Add the chicken and cook for 10 minutes or until well browned on both sides.
 
Stir the soup, milk, lemon juice, black pepper and olives in the skillet and heat to a boil.  

Top the chicken with the lemon slices. 

Reduce the heat to low. 

Cover and cook for 5 minutes or until the chicken is cooked through.  

Serve the chicken and sauce with the rice.

about this recipe

It takes just 30 minutes to make this deliciously different dish featuring sautéed chicken breasts in a creamy lemon sauce.  Served over rice, it's family-friendly and company-ready all