(CNN) There’s no magic pill that will cure you of your cravings. But there is something that may help the effort, and it’s all-natural.
Research has shown that simply spicing up your diet may help you consume less salt and possibly less sugar, while potentially improving your health even beyond the reduction of salt and sugar.
There is more consistent evidence that spicy food helps curb salt cravings than sugar.
In a study involving more than 600 people from China whose brains were analyzed with PET/CT scans, researchers found that regions stimulated by intake of both salty and spicy foods overlapped. Because of similar activities taking place in this shared space (think of the overlapping parts of a Venn diagram), consuming spicy foods effectively enhanced one’s sensitivity to salt, thereby helping people crave and consume less salt.
“We think that spicy food can trick our brain when tasting salty food. It makes us taste the same (level of) saltiness even when a reduced amount of salt is actually consumed,” said study author Dr. Zhiming Zhu, professor and director of the Department of Hypertension and Endocrinology at the Third Military Medical University in Chongqing, China.
In fact, researchers found that people who regularly enjoy spicy foods consumed 2.5 grams less salt in a day (that’s 1,000 fewer milligrams of sodium) compared with those who typically steer clear of spice. They also had lower blood pressure.
It remains to be seen whether the findings can be replicated in other populations outside China, said Richard David Wainford, associate professor in the Department of Pharmacology at the Boston University School of Medicine, in an accompanying editorial. Still, “a lifestyle intervention that adds taste to the diet, in the form of extra spice and flavor, versus reduction of the pleasure given by the salt we add to our food, may have more success as a public health strategy to promote population-level dietary salt reduction,” he added.
Spice may have the potential to curb sugar cravings too, though the evidence is mixed. In one study involving 40 students from Denmark, when chili pepper was added to sweet, sour and bitter meals, participants experienced a greater desire to eat sweet foods compared with meals without chili added.
In another study, also from Denmark, people experienced a decreased desire for salty and spicy foods when they ate tomato soup with cayenne pepper compared with eating the soup without pepper. But their desire for sweet and fatty foods significantly increased when they consumed the spicy soup.
No pain, no weight gain?
Capsaicin is the compound in chili peppers that is responsible for the burning sensation we experience when eating them. The compound has the ability to suppress sweet taste, which could also explain some findings.
But while some may enjoy the heat that capsaicin produces, it may also come with an unintended consequence.
“Capsaicin helps fight pain. Most of the time, you hear about this as a topical cream, but eating chili peppers also has benefits. It may be that when the pain goes away, you’re stimulated to consume more sweet foods,” said Mary-Jon Ludy, an associate professor of clinical nutrition at Bowling Green State University.
In a meta-analysis, involving more than 70 studies, funded by the National Institutes of Health and the McCormick Science Institute, researchers state that the balance of the literature suggests the capsaicin suppresses appetite, though the magnitude of the effects is small. “Purposeful inclusion of these compounds in the diet may aid weight management, albeit modestly,” the study stated.
(Note that the National Institutes of Health is a federal government agency, and the McCormick Science Institute is an independent research organization that is owned and funded by spice product manufacturer McCormick & Co. Inc. The company said it does not influence the science institute’s research priorities.)
The meta-analysis included the Danish study that found increased sugar cravings among those who consumed spicy meals. But it also included a study that found adding spice can actually curb sugar cravings. In that study, when people added half a teaspoon of red pepper to their lunch, they had a decreased desire to eat sugary, fatty and salty foods, and ate about 70 fewer calories at their next meal. The effects were seen only among those who didn’t regularly consume red pepper.
“I think that there’s something in the novelty of the stimulus that would allow you to eat less,” said Ludy, who authored the study and the meta-analysis. “In terms of the work with red pepper, I think that that’s an important piece of the puzzle. If you are adding a spicy meal every couple of weeks, it might be enough to have an effect … but if you have it every day, the effect goes away, because you get used to it.”
A little dash will do ya
To get started with spice, Ludy recommends sprinkling red pepper flakes into eggs in the morning. You can also use spice when making a rub for meat or when seasoning vegetables, soups, pasta or curry dishes.
She also recommends adding red pepper flakes to a meal in anticipation of a tempting dessert. “It may give you that extra piece of security,” she said. Though not specific to sweet taste, cinnamon, ginger and saffron are other pungent spices with appetite suppressive effects, according to Ludy.
However you choose to use spice, it’s wise to start slowly. “Remember that a tiny bit of spice can go a long way!” Ludy said. If the heat is an issue, you can calm your taste buds by pairing hot spices with healthy fats, such as avocados and nuts, according to Ludy. “They help break down the chemical that causes the burn.”
If you’re new to spicy peppers, she recommends starting with milder varieties, such as jalapeno or serrano, which cause less burn than cayenne or habanero. “These peppers still contain some capsaicin but not as much. Although I haven’t researched it directly, my guess is that there would still be appetite effects (perhaps of a lesser magnitude) … but if you can’t tolerate higher quantities of spice, something is better than nothing, right?”
By Lisa Drayer, CNN Fri November 17, 2017
Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.
Whether it’s turning to supplements, juices or new challenging workouts, it seems everyone is looking for the magic weight loss bullet. But sometimes, losing weight may just be a matter of tweaking your diet – and eating foods that work for you, not against you.
Though none of these foods will work magic by themselves, when they are included as part of a healthy weight-loss diet, they may give you an edge in controlling hunger and shedding unwanted pounds.
These satiety-boosting foods will keep you winning at weight loss.
Greek or Icelandic yogurt
Greek and Icelandic yogurt (both strained to remove the liquid whey) are thicker, creamier and richer in protein than their regular yogurt counterparts, making them one of the best snacks for curbing appetite.
It’s the protein that keeps us feeling full. A 5.3-ounce container of plain nonfat Greek yogurt contains 15 grams of protein; the same portion of plain nonfat Icelandic-style skyr yogurt provides 17 grams of protein. By comparison, a regular fat-free plain yogurt contains 7 grams of protein.
Research suggests that protein is even more satiating than fat or carbohydrates. Therefore, it can be a strategic nutrient player in terms of appetite control and weight loss.
In one study, when individuals were given the same number of calories (and the same percentage of carbohydrates), they reported feeling less hungry when the percentage of protein was increased from 15% to 30% of calories. Even more interesting is the fact that when they were allowed to eat as many calories as they wanted on the 30% protein diet, they ended up consuming a total of 441 fewer calories than when they started, and they lost an average of 11 pounds.
Other foods that pack protein include cottage cheese, milk, eggs, fish, lean poultry and meats, peanut butter, lentils and soybeans.
Avocados
You may know that avocados are an excellent source of heart-healthy fats. And with 9 calories per gram – more than double the calories per gram of carbohydrates or protein — fat fills us up fast, which can be beneficial in controlling hunger.
Avocados are rich in a fat known as oleic acid, which offers an added benefit in terms of the fruit’s effects on appetite.
Oleic acid is an omega-9 fatty acid also found in high quantities in olive and canola oils. In the body, it is converted into a compound known as OEA (oleoylethanolamide).
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One recent study found that when individuals consumed high-oleic-acid vegetable oils with their meals, their levels of OEA increased, and this ultimately decreased hunger and reduced calorie intake at the next meal.
“Freshly formed OEA travels to the nerve fibers that lie beneath the gut lining and tells them to send a satiety signal to the brain,” said Daniele Piomelli, professor of anatomy and neurobiology, pharmacology and biological chemistry at the University of California, Irvine, who has studied OEA’s role in appetite reduction.
“OEA reduces appetite and lowers body weight in obese animals and possibly people,” she explained. “But obese people cannot make it, so it has to come from outside.”
Aside from avocados and certain oils, top sources of oleic acid include olives, nuts and seeds. Just be sure to watch portions of these high-fat foods.
Red chili peppers
Capsaicin is the plant compound in red chili peppers that gives them their “hot” sensation. But the burn can work both ways, as these heat-packed peppers can keep calories in check, which is key to weight loss.
Research suggests that capsaicin may help curb hunger. In one small study, when individuals consumed red pepper with their breakfast, they experienced a decrease in appetite before lunch and consumed less protein and fat during lunch. Another study found that adding red pepper to an appetizer significantly reduced the total amount of calories and carbohydrates consumed during lunch and during a snack served hours later.
On the other hand, the beneficial effects may be greatest when one first starts consuming red pepper, as its effects may decrease over time. Another study found that those who don’t consume red pepper regularly experienced a decrease in their desire to eat fatty and salty foods when they do.
How does it work? “Spicy red peppers turn on receptors in our mouths that cause us to feel burn. This gives a ‘kick’ to the system that triggers our bodies’ fight-or-flight response,” said study author Mary-Jon Ludy, associate professor of clinical nutrition at Bowling Green State University Activating the sympathetic nervous system in that way increases satiety and energy expenditure.
Interestingly, when you remove the taste response part (by swallowing the pepper in a capsule, for example), the weight management effects aren’t as big, Ludy explained.
If spicy foods seem a bit intimidating, start slowly. One of the easiest ways to incorporate red chili peppers into your diet is to add red pepper flakes to chicken dishes, pasta, pizza or other foods you may be inclined to overeat.
Barley
Though it’s rich in carbohydrates, barley is another natural appetite suppressant, as the grain contains a unique combination of dietary fibers that make it extra filling.
In one study, individuals ate bread made out of barley kernels for three days at breakfast, lunch and dinner. Researchers found that the participants experienced improved appetite control and a boost in metabolism for up to 14 hours after their last meal, along with a decrease in blood sugar and insulin levels.
Barley can be enjoyed in soup or as a hot cereal for breakfast. You can also use it in place of rice in risottos and pilafs.
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“Test subjects experienced higher satiety and less hunger and willingness to eat,” said study author Anne Nilsson, an associate professor in the Food for Health Science Centre at Lund University in Sweden.
According to Nilsson, when the fibers in barley – specifically betaglucans and arabinoxylans – reach the gut, they are metabolized by gut bacteria, and this increases levels of hormones that regulate appetite.
Soup
When soup is eaten as appetizer, it can decrease hunger, increase fullness and reduce the total calories consumed for the entire meal.
In one study, participants got four soups with the same ingredients in different forms: separate broth and vegetables, chunky vegetable soup, chunky-pureed vegetable soup and pureed vegetable soup.
Researchers found that varying the form of soup did not significantly affect satiety or food intake: As long as soup was eaten before an entrée of cheese tortellini, individuals consumed 20% fewer calories for their entire lunch compared with when skipping soup.
What’s so special about soup? Thanks to its high water content, it’s got low energy (calorie) density. That means you can fill up on a big portion and feel full without consuming the heavy calorie load that typically comes with large portion sizes.
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“Binding water into foods slows down gastric emptying, which means your stomach stays fuller for longer,” said study co-author Barbara Rolls, professor of nutritional sciences at Pennsylvania State University and author of the “Ultimate Volumetrics Diet.”
And as an ingredient, few that are more waistline-friendly than water. “The most effective way to reduce calories is to bulk up food with water. You get lots of volume without calories,” Rolls said.
Still, the total amount of calories in soup counts. A lobster bisque may sound delicious, but the calories add up quickly, so a smaller portion may be necessary to keep calories in check.
“If you’re filling up with soup first, you don’t want it to have many calories,” Rolls said. “A soup that is less than 150 calories works well.” Chicken vegetable, red lentil or chilled cucumber soup are all good choices.
Here’s more soup for thought: Research has suggested that eating soup as a snack can help keep hunger at bay. “If you choose soup rather than energy-dense snack foods like chips and crackers, you’ll do better with your weight management,” Rolls said. “Aim for 100 calories if you are just a little hungry or 200 calories if you have a big case of the munchies.”
Vegetable salad
Similar to soup, eating a salad before a meal has been associated with increased satiety and decreased calorie intake.
One study showed that when the first course of a meal is a large portion of a low-calorie salad – with iceberg and romaine lettuce, carrots, tomatoes, celery, cucumbers, fat-free dressing and light mozzarella cheese – people are more satiated and eat fewer calories for the entire meal compared with when skipping the salad.
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Specifically, when individuals ate three cups of salad before having their pasta, they ate 12%, or 107, fewer calories for the entire meal compared with when they skipped the salad.
Another study found that eating a low-calorie salad with a meal also helps reduce the amount of calories consumed – though people ate more vegetables when the salad was consumed before the meal.
Salads promote satiety because vegetables such as lettuce, tomatoes and cucumbers have a high water content. Plus, you’re getting a healthy dose of fiber, which contributes to fullness. And though it may sound counterintuitive, fat-free dressing is not necessarily the best choice, as fat is necessary to absorb fat-soluble vitamins.
“A salad should be primarily vegetables. … You can use regular salad dressing, but don’t have it swimming in it,” Rolls said.
To keep your salad calories in check, Rolls suggests avoiding fatty meats and instead sprinkling some nuts along with some beans to boost protein and fiber. You can also try topping your salad with popcorn in place of oily croutons.
Spinach
Spinach is a source of thylakoids, the chlorophyll-bearing parts of green leaves. But aside from their role in photosynthesis, research suggests that thylakoids may be helpful in reducing the amount of food we eat.
One study found that when individuals consumed a high-fat meal with the addition of thylakoids, their levels of the satiety hormone CCK increased, along with levels of leptin, the hormone that signals you to “stop” eating. They also experienced a decrease in levels of ghrelin, the hormone that stimulates appetite.
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Another study found similar results when thylakoids were added to carbohydrate-rich meals.”They suppress the urge for sweets and the urge for snacking,” said study author Charlotte Erlanson-Albertsson, professor of appetite control at Lund University in Sweden.
Erlanson-Albertsson’s research has also shown that consuming thylakoid-rich spinach extract contributes to weight loss. “For those who got thylakoids, it was much easier to abstain from snacking, and they therefore lost more body weight,” she said.
The amount of thylakoids used in the study corresponds to 100 grams of spinach, or about three cups of raw spinach. For a more concentrated source of spinach, include the leafy green as smoothie ingredient, or puree it to make a blended spinach soup.
Flaxseed
Flaxseed is rich in two natural appetite suppressants: omega-3 fats and fiber. One tablespoon of whole flaxseed has 3 grams of fiber and about 4 grams of healthful fat; one tablespoon of ground flaxseed has 2 grams of fiber and about 4 grams of beneficial fat.
Fiber from flaxseed can keep us satisfied and full without contributing any calories. One study found that when individuals consumed flaxseed fiber as part of a drink or as a tablet after an overnight fast, it significantly suppressed appetite and reduced calorie intake during lunch.
Fiber offers a “bulking” effect, which contributes to its effects on satiety. This may help explain why high fiber intakes are associated with lower body weights. Additionally, the fat in flaxseed can help slow the rise in blood sugar when flax is consumed with carbohydrate-rich foods. Unlike the hunger and irritability that can follow rapid blood sugar spikes and crashes, steady blood sugar levels can have beneficial effects on appetite.
For a fast way to include flax in your diet, try adding a tablespoon of ground flaxseed to your morning cereal or smoothie, or sprinkle it on top of yogurt. You can also use ground flaxseed to replace some of the flour in waffle or pancake mixes.
Lisa Drayer is a nutritionist, author and health journalist.
Eating hot chili peppers may extend your life, according to a new study.
Researchers analyzed data from more than 16,000 Americans who were followed for an average of nearly 19 years and found that hot red chili pepper consumption was associated with a 13 percent lower risk of death, CBS News reported.
The study was published in the journal PLOS One.
Since this was an observational study, it offers no proof of a cause and effect relationship, but does add to the growing body of evidence that spicy foods may have health benefits that can help people live longer, according to the University of Vermont researchers.
Previous studies have suggested that a spice component called capsaicin may have anti-obesity, antioxidant, anti-inflammation and anti-cancer benefits. The authors of this new study say capsaicin may also act as an antimicrobial, CBS News reported.
The University of Vermont team called for further research to investigate the benefits of other spices and the effects of certain chili pepper subtypes.
“Such evidence may lead to new insights into the relationships between diet and health, updated dietary recommendations, and the development of new therapies,” they wrote.
But spicy dishes aren’t suitable for everyone, particularly those with gastrointestinal problems.
“For those who are affected by digestive disorders such as a stomach ulcer, I would be cautious about eating spicy foods,” Lu Qi, Harvard School of Public Health and Brigham and Women’s Hospital in Boston, told CBS News.
Qi was lead author of a 2015 study that found regular consumption of spicy food is associated with a lower risk of death.
Hippocrates had it right when he said, “Let food be thy medicine and medicine be thy food.” When your body feels out of whack, certain foods can help set you back on the right track. By Rachael Schultz
When you have a headache
Eat: Moroccan lentil soup made with spices like turmeric and cinnamon. “This meal is free of potential headache triggers like dairy, cured meat, nuts, and chocolate. Plus, it also doesn’t require chewing, which can aggravate a headache,” says Cynthia Sass, RD, author of Slim Down Now: Shed Pounds and Inches With Pulses — The New Superfood. The soup also delivers a good dose of protein, anti-inflammatory spices, and magnesium—which helps relax blood vessels to ease headaches. You can also try these other home remedies to soothe headaches.
When you have sinus pressure
Eat: anything spicy—the heat in chili peppers can help clear up types of sinus inflammation, according to research from the University of Cincinnati Academic Health Center.
When you have a sore throat
Eat: soup made with a hot, thin broth (either vegetable- or chicken-stock base), with garlic, herbs, and vegetables; plus hot green tea with honey. For starters, both hot liquids will help drain congestion, Sass explains. “The garlic is anti-inflammatory and immune-supporting, the veggies provide nutrients for healing, and honey has been shown to help ease the pain from a sore throat,” she adds. These sore throat gargles are another trick to feel better.
When you have nausea
Eat: bananas, steamed brown rice, applesauce, and ginger tea, Sass suggests. Each of these foods is easy to keep down and tends to soothe the digestive system. Opt for tea bags with real ginger in it (like Yogi Ginger or Tazo Green Ginger) or better yet, steep some of the herb fresh in hot water. A University of Rochester study found that as little as a quarter of a teaspoon of ginger cut nausea by 40 percent in queasy chemotherapy patients.
When you have fatigue
Eat: There isn’t a one-size-fits-all remedy for this one, since the fix largely depends on the cause of fatigue. Your best bet? A leafy green salad topped with chopped vegetables and grilled salmon to give a boost of vitamins, minerals, and omega 3s, which will in turn increase your energy. Be sure to hydrate, since dehydration alone is enough to slow your energy down, says nutritionist and health coach Emily Littlefield, founder of Emily’s Powerfoods Living. If the fatigue is from a lack of sleep, avoid caffeine. “It may seem counterintuitive, but the temporary Band-Aid of coffee or an energy drink will only provide a brief false sense of energy, usually followed by even more intense fatigue, then trouble sleeping, which perpetuates the cycle,” Sass explains.
When you have menstrual cramps
Drink: a pot of hot ginger tea with a little honey and lemon. “Ginger root is soothing and calming and has been used for healing stomach pain for centuries,” says Littlefield. A study in the Journal of Alternative and Complementary Medicine found that ginger was just as effective in relieving menstrual cramp pain as ibuprofen (whoa!). Plus, proper hydration can help reduce tension in certain muscles that contribute to menstrual cramping. These unusual period cramp remedies are also worth a try.
When you have constipation
Eat: oatmeal topped with a fiber-rich fruit and a mug of hot water with lemon. The goal here is to get your stool moving. “The fiber from the oats and fruit helps to soften stool,” Sass explains. “The drink will help stimulate your digestive muscles to contract and move waste through.” Here are other natural cures for constipation.
When you have diarrhea
Drink: a sports drink or Pedialyte, to start, Sass suggests. “The top goal is replacing fluids and electrolytes while diarrhea is active,” she says. Once it stops, continue to rehydrate, but start eating foods that are easy to digest, like bananas and brown rice. If you eat your usual fare, it can overstimulate digestive muscles or trigger unwanted inflammation or irritation, she adds. You can also soothe your stomach with these diarrhea home remedies.
When you have brain fog
Eat: two eggs any style; a whole-grain, low-sugar waffle (like Vans); and cup of black coffee. Countless studies have found that caffeine improves both alertness and attention. Between eggs and the waffle, you’ll score the perfect balance of fat, protein, and healthy carbohydrates to help avoid blood sugar dips that make you feel foggy.
When you have stress
Drink: a combo of chamomile and mint herbal teas. Refill indefinitely until you feel the hot drink calm your nervous system, Littlefield suggests. Avoid anything high in trans fats or in sugar, which a study in the journal Psychoneuroendocrinology found can exacerbate other health problems that accompany stress, such as oxidative damage and the accumulation of abdominal fat, which can make you feel even worse than you already do.
A new study from China has found that eating spicy food may have health benefits.
Hot, hot, hot foods are the focus of new research released this week suggesting that eating fiery ingredients such as chili peppers may do more than burn your tongue. These foods may help you live longer.
“There is accumulating evidence from mostly experimental research to show the benefit of spices or their active components on human health,” said Lu Qi, an associate professor at Harvard School of Public Health and co-author of the study published in the BMJ. But the evidence evaluating consumption of spicy foods and mortality from population studies was lacking, he said.
As a result, researchers from the Chinese Academy of Medical Sciences studied data collected from 2004 to 2008 as part of the China Kadoorie Biobank. Using self-reported questionnaires, they analyzed the spicy food consumption of nearly half a million people age 30 to 70 across 10 regions in China, excluding those with cancer, heart disease and stroke.
They then reviewed the records of 20,224 people who died over a seven-year followup period and found that those who ate spicy foods six or seven times a week had a 14% lower risk of premature death for all causes than people who ate spicy foods less than once a week. People who frequently consumed spicy food also showed a lower risk of death from cancer or ischemic heart and respiratory system diseases.
Fresh and dried chili peppers were the most common spicy sources, according to the study.
What is it about spicy foods? The study points to the benefits of capsaicin, a bioactive ingredient in chili peppers, which has been linked to health perks such as increased fat burning. Folk medicine practitioners also say capsaicin can help fight infection and stimulate the kidneys, lungs and heart.
Then, there’s the old wives’ tale that says eating spicy food will induce labor (although there’s no scientific evidence supporting this claim).
There are also a few risks associated with eating spicy foods. “There are certain foods that are triggers for people with incontinence or overactive bladders, including spicy foods, which doctors have identified as common irritants for women,” said Kristen Burns, an adult urology nurse practitioner at Johns Hopkins Hospital in Baltimore.
Spicy foods can also aggravate colds or sinus infections, increasing your runny nose.
The new research found an “association” between death and spicy food consumption, but an editorial published with the study cautions that this is not definitive. As a result, experts emphasize the need for more research before a connection between these ingredients can be scientifically established.
“It’s an observational study within a single culture,” said Daphne Miller, associate clinical professor at the University of California, San Francisco and author of “The Jungle Effect: The Healthiest Diets from Around the World, Why They Work and How to Make Them Work for You.”
There are many variables associated with eating spicy food that haven’t been accounted for, she said. The study itself cites limitations including the lack of information about other dietary and lifestyle habits or how spicy food was cooked or prepared. In addition, researchers note that although chili pepper was the most commonly used spice based on self-reports, the use of different spices tends to increase as the use of chili pepper increases. Consuming these other spices may also result in health benefits, independent of chilies.
However, Miller said the findings are still plausible, given the fact that spicy foods also have high levels of phenolic content, which are chemicals with nutritional and anti-inflammatory values.
Bio-psychologist John E. Hayes agrees. The fact that there seems to be an overall protective effect in chili intake is especially interesting, according to Hayes, an associate professor of food science and director of Sensory Evaluation Center at Penn State University. He has previously studied spicy food and personality association.
Now, scientists need to figure out why this benefit is occurring.
Hayes pointed out one significant question: “Is it a biological mechanism or a behavioral mechanism?”
A biological connection could mean that when you eat spicy food, thermogenesis occurs, increasing the basil metabolic rate, said Hayes, while a behavior mechanism could be that eating spicy food slows food intake, causing a person to eat fewer calories. A lower calorie consumption could indicate a more healthful diet, which would be an unaccounted variable not shown by the new study.
Qi, the author of this new study, believes the protective effect associated with spicy foods would indeed translate across cultures, but Hayes cautioned care.
“It’s a very big study, a very controlled study,” he said, that may not generalize to other countries. For instance, in the U.S., “spicy food is ubiquitously available but not ubiquitously consumed.”
“You have to consider that when we talk about spicy food, we can mean vastly different things, with different health implications,” Hayes said. “That spicy food could be low-energy-density vegetables, like kimchee. Or it could be a high-energy-density food like barbecue spare ribs.”
So before you make a run for the hot sauce, more research is needed to qualify what spicy entails and the various ingredients, which the current study does not break down.
“This isn’t an excuse to go out and eat 24 wings and then rationalize it by claiming they are going to make you live longer,” Hayes said. “When you’re looking at a whole food versus the individual component, we have to be very cautious.”
This is the big caveat. “In science, we try to break things down into the simplest parts while still considering the context,” Hayes said.
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