Tag: weight loss

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

The Right Foods For Weight Loss

Have you been struggling to lose or maintain your weight? Don’t worry! You’re not alone. The good news is you can begin to make simple changes in the foods you eat and lose weight for good!

For the past 22 plus years, I’ve helped clients make easy changes in their daily/weekly food intake and lose weight. No deprivation diets or crazy workouts, I promise! Just simply swapping out some of the higher calorie foods with good tasting low-cal substitutes helped them lose weight. It can help you too.

Try food swap magic!

Here are some small yet powerful changes you can make to lose and maintain your weight:

1)  What’s for breakfast?  Do you know that one cup of granola can pack in 450 calories? Yikes! You can eat a serving of oatmeal (with blueberries and butter), and two eggs for only 360 calories. Granola is a healthy food, but if you are trying to lose or maintain your weight, avoid the high calorie cereals in the morning. They make better toppings than meals.

If you eat breakfast at your favorite coffee shop, you will want to find out how many calories are in that on the go meal. Keep it to 350 calories and have a plain cup of coffee with a small amount of creamer. This simple tweak alone helped one of my clients stop gaining weight and lose three pounds in five weeks!

2)  Snack wisely. A small serving of chips is about 150 calories on average. But, did you know you can eat four cups of popcorn for only 60 calories? Popcorn is way more filling, and will keep ,you satisfied longer. Not crazy about popcorn? Eat a piece of fruit.

3)  Entertain with lower calorie choices. Having company? Offer hummus and yoghurt based dips. Offer whole grain crackers as well as fruit and cut vegetables to go alongside the dips. Serve smaller portions of the higher calorie fare such as cheese and cured meats. You and your guests are likely to eat less when the portions are sized smaller.

4)  Limit the fast food!  I realize this may be obvious to some. However, with 25% of our nation eating fast food daily, I do not like to ignore this one. Most of us picture a drive through window when we think of fast food. However fast food can be healthy take out as well. When you let someone else cook the meal, you have zero control over the calories.

Just like with the breakfast meals, find out how many calories are in your favorite take out and decide if it meets your weight loss goals. Or, have some healthy frozen food on hand and combine it with a fresh salad for a last minute dinner option.

5)  Watch the sweets! There are 196 calories in a large chocolate chip cookie. Switch to a piece of dark chocolate (60 calories), a small cookie (49 calories), or a small serving of sorbet (110 calories).

These tips will help you cut calories and stay on track without feeling deprived! Please let me know if you have a food swap you’d like to share or a question about your daily food intake by leaving a comment below.  I really enjoy hearing from you!

Blessings to you and yours!

Jennifer

 

Is Sugar Bad For You?

Every time you turn around there’s another article or TV special telling you sugar is bad! It’s enough to make you want to throw your chocolate chip cookie right out the window. Before you chuck the cookie or feel guilty for eating it, let’s look at this from a more moderate perspective.

I do agree that too much added sugar in our diets contributes to obesity and may even be toxic. However, I don’t agree with blaming the nation’s obesity and health issues on sugar alone. Processed foods, lack of sleep, stress, a sedentary lifestyle, and over-sized portions are all contributing factors as well.

Let’s face it. Most of us like a sweet treat now and then. And, that’s okay. The concern is that most Americans are getting too much added sugar in their diets. Things like sodas, energy drinks, and even coffee drinks are responsible for the majority of the sugar consumption.

Yes, you can eat your sugar and be healthy too!

1)  Treat it like dessert!  Read your labels. If sugar is in the first three ingredients on a label then consider that food like a dessert. Try substituting fruit for added sugar in cereals and yoghurt. Add a teaspoon of honey or agave nectar if it’s still too tart.

2)  Moderation is key!  For example, the American Heart Association statement recommends that women limit themselves to about 6 teaspoons of sugar a day, or about 100 calories. Men should aim for about 9 teaspoons a day, or 150 calories. Just how much sugar is that? A 12-oz. can of regular soda contains eight teaspoons of sugar, or about 130 calories.

3)  Drink more water!  Try substituting water or plain iced tea for drinks that have added sugar. If you like carbonation then consider investing in a soda machine and make your own sparkling water.

4)  Cook from scratch! Processed food usually has sugar added for flavor and/or for preserving food. When you cook your own meals, you control how much sugar goes into the meal. It is not uncommon for me to use honey or raw sugar in a stir fry recipe. However, it’s a measured amount.

You don’t have to become a gourmet cook. Choose 20 minute recipes from magazines like Health and Cooking Light.

5)  Choose wisely! Start tracking how much sugar you eat daily. Pay attention to the foods you really enjoy and which ones you could live without. Treat your daily sugar intake like a bank account and decide how you want to spend it. Substitute non-sugar choices or a piece of fresh fruit for the foods that are not that special to you. Make it worth it!

6)  Avoid high-fructose corn syrup! There’s a lot of controversy about this one. However, I personally believe that the chemicals in high-fructose corn syrup are suspect, and I tell my clients to avoid it. I believe our bodies will do a much better job of metabolizing food that hasn’t been altered with a bunch of chemicals. There are so many other “natural’ sweets that you can substitute. Why take the risk? If you see this ingredient on the label, put it down!

7)  Use it before and after exercise! A great time to consume sugar is when you will use it most. A piece of fruit before a workout is really good for fueling your workout. Low fat/high sugar is great after a high intensity workout. This would be the time to eat that yoghurt with the honey or evaporated cane juice!

Hopefully this will help you treat sugar with respect rather than be afraid of it. Avoid a lot of added sugar and use natural forms of it in moderation. You don’t have to eliminate it entirely, just know you don’t need a lot of it!

Please let me know if you have any questions or if you have a favorite sweet treat you’d like to share.  I love to hear from you!

Blessings to you and yours!

Jennifer