Category: Healthy Living

Cravings Vs Hunger, How To Tell The Difference!

Is this scenario familiar? The kids are in bed, you’ve settled in to watch your favorite show, and now you’re craving something to eat. Or, you’re in your office and you start dreaming of that other 1/2 sandwich you left in the fridge. You try to suppress it until you just can’t stand it any longer and head for the kitchen. Don’t worry, this happens to everyone at some point!

It’s important for you to know when it’s a craving and when you are experiencing real hunger. Knowing the difference between the two can help you lose weight and maintain it for life. When the craving or potential hunger signal occurs all you have to do is ask yourself a few questions.

How to tell if it’s hunger or a craving in 30 seconds or less!

1)  Check the time!  Ask yourself when was the last time you ate? Your blood sugar begins to drop within two hours after eating so, after about 3-4 hours you are justifiably hungry.

2)  Did you eat enough? If you are hungry within two hours after eating you may not be eating enough calories during your meal. A meal should be a minimum of 300 calories for a woman and 450-500 calories for a man.

3)  Are you satisfied?  I am a huge believer in portion control versus dieting. However, you also need to satisfy your body so that it feels full. Super small portions of high calorie foods make it difficult to feel full. Choose high volume low calorie meals for optimal results. Eat a balanced meal of veggies, whole grains, and protein so your body has to take time to digest or “burn off” the meal.

One of the best ways to get high volume low calorie foods is to meal plan with light recipes. You can cook them yourself using magazines like Cooking Light and Eating Well, or you can order pre–made low cal meals from companies like Magic Kitchen.

4)  Are you dehydrated? If after going through the above checklist you’ve decided you really shouldn’t need more food, try drinking an 8 oz glass of water. See if the hunger disappears. A dehydrated body can send hunger signals!

5)  Do you need to get some rest?  When you lack sleep, the body tends to crave sugar for a pick me up.

6)  Are you bored? I know it’s hard to believe that anyone can be bored these days! However, just because you’re busy doesn’t mean you are not bored with the task at hand. Procrastination and boredom can send you right into the kitchen. Ask yourself if you are trying to avoid something or are looking for something to do.

7)  Are you stressed? About 50% of the population turn to food when they are stressed. The other 50% don’t eat at all.  Stress can trigger cravings for things like sugar, salt, & fat. Pay attention to stressful situations that come up. See what types of eating patterns the circumstances  trigger.

If  after asking yourself the above questions you have determined that you really are justifiably hungry — eat! Do not starve yourself! If your larger meal is in the next hour or two or you just had dinner, then have a light snack to tide you over before the larger meal or bedtime.

Some examples of good snacks are a single serving of crackers with hummus, yoghurt with a sprinkle of granola, a single serving of chips and salsa with 1/4 cup of yoghurt, a piece of fruit, oatmeal, or a piece of toast with a tablespoon of peanut or a 1/2 tablespoon of butter.

Hopefully these tips will help you tell when you are experiencing cravings versus hunger. If you have determined that you are craving food without being hungry, do not worry! You are normal! In my next article I am going to teach you how to manage and satisfy your cravings without sabotaging your weight loss/management. So stay tuned!

Please let me know if you have any questions about cravings versus hunger. Or, please feel free to share your own personal weight loss tip.  I want to hear from you!

To your health!

Jennifer

Is Eating White Meat Better For You?

So, is eating white meat better for you? I hear this question a lot — in the media, in general conversations and from clients. While many studies point to white meat as the healthier choice, a large number of reputable studies are debunking this theory. For example, research is showing that the saturated fat in red meat does not increase your risk of heart disease. And researchers are questioning if the problem might be that red meat eaters consume less grains, fruits, and vegetables on a daily basis. Exercise is rarely discussed.

We all have that relative that won’t eat vegetables or exercise. Unfortunately, health struggles usually follow. People that have cut out red meat or eat it occasionally usually have a long list of other healthy habits. So we come back to the question. Is the real culprit lifestyle?

Red meat has nutrients that your body needs and when eaten in moderation as part of a healthy balanced diet, it can benefit you.

Tips for eating meat and staying healthy!

1)  Switch it up!  When meal planning, alternate your meat choices. For example, try chicken, turkey, lamb, beef, pork, fish, and shellfish. If you like dark poultry, go for it! The dark meat in poultry has more nutritional value. And the additional calories and fat are so minimal that the good outweighs the small increase in calories and fat.

For variety, try incorporating a high protein meatless dish one night per week with a big salad on the side.

2)  Pay attention to portion sizes!  You probably don’t need to sit down to a 22 ounce steak very often. I hope there would be leftovers! Use light recipes to help you learn to cook with the right amount of meat.

3)  Load on the veggies!  I’m a huge fan of choosing recipes that have a ton of veggies mixed in with the meat. Look to stir-fries, pasta dishes, stews, and rice dishes as vegetable loaded options. Make steamed vegetables or a side salad to go with your main dish every night. You will feel more satisfied. And you’re more likely to get closer to your daily recommended servings of fruits and vegetables when adding the extra side.

4)  Buy Natural or Organic!  I really believe it’s the quality of the food that matters the most. Eat hormone and antibiotic free meat as much as possible. Organic grass fed meats are naturally leaner as well. Know your source. Talk to your butcher and find out how the animals are treated and what they are eating. I used to raise livestock when I was growing up, and I can tell you that people who care about the health of their livestock care about the health of the people they are feeding. Plus, it’s usually more humane! 🙂

5)  Make your own burgers! The hamburger is still one of the most popular meals in the US. For good reason. They are delicious! The hamburger itself is usually not that over the top when it comes to calories. It’s the extras! Things like fries, bacon, cheese and sauces all add tons of calories. I like to make burgers at home. It allows me to know the quality of the meat, and I can control the calories. Add some baked fries and a salad for a complete burger experience!

So go ahead and fire up that grill for the remainder of the summer. Just remember to eat a balanced meal!

Please let me know if this has been helpful or if you have a recipe you’d like to share!  I love to hear from you!

Blessings!

Jennifer

The Best Ab Exercise

 

Only Five Minutes a Day!

“What’s the best ab exercise?” That’s a question I’m constantly being asked. After 22 years in the fitness industry, I know that abs are the most talked about body parts. I know people want to know an easy answer so they can go do it for 1-5 minutes and be done with it. And that’s a good thing! You can accomplish a lot with a few simple ab exercises five minutes per day.

The Best Ab Exercise

In a minute I’m going to show you the best ab exercise. But first I want to share some vital information you need so you don’t injure yourself.

There’s a ton of great abdominal exercises out there that will strengthen, flatten, and tone.  I’ve got my own personal favorites. But, have you ever heard an instructor say “engage your core”  or “navel to spine” while you do the exercise and have no clue what that really means?  If so you are not alone.  After years in the fitness world and working with hundreds of clients I began to realize that few instructors, videos, and trainers take the time to show you how to engage the core properly.  It is assumed that you already know this.  It is so simple yet almost always gets skipped.

Do you know how to engage your core?

There’s a ton of great abdominal exercises out there that will strengthen, flatten, and tone. I’ve got my own personal favorites. But, have you ever heard an instructor say during a class, engage your core, or navel to spine  — yet have no clue what that really means?

If so you are not alone. After years in the fitness world and working with hundreds of clients I began to realize that few instructors, videos, and trainers take the time to show you how to engage the core properly. It is assumed that you already know this. It is so simple, yet almost always gets skipped.

If you have been taught how to engage your core properly, I applaud that trainer/instructor. However, when choosing the best abdominal workout, you still need to know what’s appropriate for your body to avoid injury.

Here are some things to think about before starting a new abdominal routine.

1)  Previous or current injuries. No exercise program should hinder the healing process. For example, if you have experienced a back or shoulder injury there are certain exercises that are not safe for you.

2)  Have you had a surgery? If you recently had any type of surgery (this includes C-section) or if you have recently given birth, there are great post-surgery ab exercises that you can do but a qualified professional should be showing you.

3)  Are you pregnant? Exercising when you are pregnant is a lot more popular now.  You definitely want clearance from your doctor first. Then, make sure you are working with a trained professional in pre-natal exercise.  Doctors recommend that you don’t start any new exercise routines while pregnant.

4)  Does your back hurt while or after you are doing the exercise? Pain is an indicator. It is your body telling you to stop and address the pain. It may be that the exercise is too advanced and should be modified. For example, if you are new to formal exercise, then a “boot camp” level workout is usually not a safe place to start. Work at your current level and advance when you feel strong enough.

Even if none of the above apply to you, always check with your doctor or medical professional before starting ANY new fitness routine.

With a whole month, and in some states several months of summer ahead of us I know you want to get started on that ab routine right away. That’s why I made a video for you .

In this video I teach you how to “engage your core” and use your abs safely. You can perform this exercise anywhere and any time to achieve a stronger, more toned abdominal area. This is the first exercise I teach my private clients and it is the foundation that all other core work is built on. It’s my gift to you. I hope it gets you on the road to the best abs ever.

Please let me know if this has helped you by commenting below. If you would like to see me release more videos with ab exercises or other strength training, please comment as well! I’m here to help you succeed!

Click here for your video link!

To your health and fitness!

Jennifer