Hungry!

Do you find yourself feeling hungry all the time even though you consume enough calories during the day?  It can be really frustrating!  Check out some of the things below that might be causing you to feel hungry all the time.

Reasons Why You Feel Hungry All The Time

You’re not getting enough quality nutrients.

Most people just aren’t getting the nutrients they need.  We actually live in a time where people who are overweight are actually undernourished.  When your body doesn’t get the nutrients it needs from your diet it will keep signaling you to eat more until those nutrient values are met.  If you’re eating foods devoid of nutrients you’ll never get to that point and your body will keep signaling you to eat more and more.

People underestimate the importance of getting quality nutrients in their diet.  They figure they can get away with eating crap, usually because it’s cheaper, and then just take a bunch of vitamins and they’ll be fine.  But what if your body isn’t even absorbing those vitamins?  If you bought the cheapest biggest bottle of vitamins I guarantee you that you are not absorbing them and they most likely do not contain enough of what you need anyway.   Rather than buying cheap non-nourishing food and then cheap vitamins that are not helping you, invest in some proper nutrition.

It’s your responsibility to look after your health.  If you’re cheaping out on your health you’re doing yourself and your loved ones a disservice.  When you realize just how important it is to invest in your health you’ll find a way to afford quality nutrition.  It might mean you have to stop buying your to-go coffees, or maybe you have to cut down on how many times you eat out at restaurants or order in in a month or maybe it means you have to give up one of your guilty pleasures that you know you could live without if you had to.  Believe me, investing in your health is the best investment you can make.

You drink sweetened beverages.

Sweetened beverages such as pop and other flavoured drinks are our biggest source of high-fructose corn syrup.  High-fructose corn syrup can trick your brain into craving more food, even when you’re full.  And don’t make the mistake of replacing these drinks with the zero calorie version!  Drinks sweetened with artificial sugar have the same effect.

You eat a lot of canned foods.

Many canned foods are high in this chemical called ‘bisphenol-A’, or BPA, which the Food and Drug Administration recently stated was a chemical “of some concern.”

Turns out that exposure to BPA can cause abnormal surges in leptin (a hormone that helps control hunger) and this leads to food cravings!

You didn’t eat enough breakfast, or worse yet, you skipped it.

When you don’t eat enough for breakfast you’ll experience higher blood sugar and insulin levels during the day.  This is going to cause you to crave more food.  You need to control your blood sugar in order to control hunger.

You’re dehydrated.

Quite often what feels like hunger is actually thirst.  If you feel like you’re hungry even though you just ate a short time ago try drinking a glass of water and see if that causes the hunger to go away.

You’re Bored

This has happened to most of us.  The next time you’re bored and getting ready to grab something to eat, try distracting yourself for about 20 minutes.  Check your e-mail or social media, go for a walk, read a chapter in a good book.  Quite often you’ll find that you’re really not actually hungry, you were just needing something to occupy yourself with.

Still Hungry?

If you’ve tried all of the above things and you know for a fact that your nutrition is high quality and you’re still hungry you probably need to add a few more calories to your diet.  Start small with healthy choices and keep a food vs hunger diary.  Need help?  Leave a comment below or e-mail me at info@wholeyfit.ca.

Foods You Think Are Healthy But Really Aren’t

One thing that really frustrates me is the way the media can make people believe a certain food is healthy when it’s really not.  I’m going to share with you a small list of foods you think are healthy but really aren’t.

Foods That Sound Healthy But Are Not

 

Smoothies

Smoothies may seem like a great way to get all your recommended
fruit servings but studies show that beverages are less filling per
calorie than solid foods.  If you order a smoothie from somewhere chances are it’s loaded with sugar. They usually use sweetened yogurt or sweetened almond or soy milk.

Some smoothies actually have as many calories as a milkshake!  If you’re going to order a smoothie make sure it’s made with just fruit and plain yogurt with no added sugar.

Yogurts

Yogurt is a great source of calcium and make a very handy snack.  Just make sure it’s plain yogurt and has it’s normal amount of fat ie no low/non-fat yogurt!  Flavoured yogurts are loaded with sugar!  Even the ones that are fruit flavoured, which sounds healthy, are loaded with sugar.  The fruit flavouring is basically syrup with a few chunks of fruit just to make it look healthy.

Buy plain full fat yogurt (Greek is higher in protein than most) and if you need to flavour it add your own fruit.

Energy Bars

Sounds healthy right?  A bar that gives you energy must be healthy and energy bars usually do contain protein and fibre which is great, but most of them are also loaded with calories from unhealthy ingredients, namely sugar.   Most of these energy bars are no better than your average candy bar with a bit of protein and fibre added to them.

If you need a quick and healthy snack look for bars with as few ingredients as possible and make sure you know what those ingredients are.  Try a Lara Bar – it’s just fruit and nuts!

Granola

Granola sounds healthy but it’s often high in fat and sugar.  Don’t be fooled by the low calories/serving value because if you look at the size of one serving you’ll see that it’s a very little amount.  And do not be tempted to buy the low-fat version because to make it taste good with very little or no fat they add more sugar!!!

If you must have granola make your own so you know exactly what’s in it and watch your portion sizes.

Salads

I am the salad queen.  I LOVE salads!  You can put so many healthy ingredients in a salad, but you can also put a whole lot of unhealthy ingredients in them.  Order a salad at a restaurant and it’s almost guaranteed there are some unhealthy ingredients in it. It could be anything from creamy dressings, to croutons, to sugar coated nuts.  You’d be shocked to know how much sugar you were consuming in your ‘healthy’ restaurant salad.

If you’re going to order a salad make sure you read the ingredients in it.  If there’s candied anything ask to get your salad without that ingredient. Ask if they can give you some balsamic vinegar (NOT vinegrette) or fresh lemon and olive oil so you can dress it yourself.

Clever Marketing Sells Products Not Health

Marketers are very clever in how they present a product and their objective is to get your money for a product.  They could not care less about your health.  Clever marketing is just meant to sell stuff!  Read labels and know 100% for sure what you’re putting in your body!  You need to take responsibility and don’t let anyone steer you wrong 😉

How To Develop Healthy Habits

John Dryden famously said, “We first make our habits, and then our
habits make us.”

Have you ever wanted to develop a healthy habit and then tried really hard to do it but failed?  It’s happened to most of us and it’s SO frustrating!  I want to share some tips on how you to develop health healthy habits.

How To Change A Bad Habit

Decide on what habit you want to develop.

It’s tempting to pick up 3 or 4 habits, but choosing just one new habit is realistic and doable.

For example:
•    Get to bed early enough so you’re able to get 7-9 hours sleep.
•    Bring your lunch to work instead of eating fast food.
•    Exercise 4 times a week after work for 30-60 minutes each time.
•    Swap your unhealthy snack for a healthy one.
•    Get up early so you can get your workout out of the way first thing.

Write it down.

Write your new habit down on paper.  Also include your 3 reasons why you want to develop this new habit, what possible obstacles you might face, and your strategies for overcoming these obstacles.
Here’s an example:
•    My new habit is to workout 4 times each week.
•    My 3 main motivators are to feel stronger, to have more energy, and to feel more confident in my body.

The obstacles I will face are:

  1. Not having the energy to workout after work.
  2. Not having enough motivation or time to get to the gym.
  3. Not having my spouse’s support.

To overcome my obstacles:

  1. I will do my workouts before work
    instead of after work.
  2. I will purchase an at home workout program with 30 minute workouts.
  3. I will ask my spouse to join me so we can get in shape together.

Commit!

Commit fully to your new habit and make it public!. This could mean posting it on facebook, or simply announcing it to a close friend.  Put yourself in a position where you’ll be embarrassed to give up on your new habit.

Track it!

You need to keep track of your progress and celebrate every step forward you make. You could keep a detailed journal or simply make a check mark on each calendar day that you successfully
practice your new habit.

Accountability!

Keep yourself publically accountable. This means either status updates on facebook or verbal status updates to your friend.  You’ll find that people genuinely want to support you so make sure you keep them informed on how you’re doing.

Be ready for some failure.

Chances are you’re going to fail every now and then and that’s okay!  Learn from the failure and move on.  Failing is just an opportunity to learn.

Reward yourself for success.

When you succeed reward yourself with something that won’t sabotage your efforts.  For instance buy yourself a new workout outfit or treat yourself to a relaxing weekend away.

Don’t stop now!

In about 30 days your new habit will be a natural part of your life!  Now you get to work on the next new healthy habit – your success with the first change in habit will be your motivation to keep on going with other things you want to improve.

Change Your Life One Habit At A Time!

You don’t have to settle for a life that’s not making you happy.  If you have changes you want to make you can do it and I’m happy to help you!  Leave a comment below if you’d like some help.