HOW TO STOP GETTING HUNGRY
Just a short time ago I had my business partner Jeff over for dinner
. We had a delicious healthy meal, all cooked by yours truly (with a little help from my husband).
Here's exactly what was on the table:
Lemon Buttered Chicken Breasts
Brown Rice - with a touch of Celtic Sea Salt and Butter
Zucchini and Broccoli - sauted with fresh garlic and coconut oil
Colorful Salad with my famous homemade dressing
Famous Homemade Dressing - Olive oil, Apple Cider Vinegar, Brown Mustard, Fresh chopped garlic, and lots of love. (yes, you can add your own love and it will taste just as great.)
Here was the problem. Not one hour later, Jeff was hungry! Yikes buddy, you ate enough for a whole village and now you're telling me your hungry?
This seems to happen to a lot of people when they adopt a new healthy eating plan. They eat all the "right" foods on their plan and then they feel hunger all day. Who can function when they're hungry? I surely can't. Have you ever seen me hungry? Good... you don't want to.
What I have noticed with Jeff over the past few meals we have shared together is that when he eats meats and proteins that are very lean (chicken breast, lean fish, lean buffalo) he is left hungry very soon after. But when he eats meats and proteins that are more on the fatty side (chicken legs and thighs, salmon, beef) he is satiated for much longer.
Here's why...
You must know your metabolic type in order to choose the foods that your body will work best with. If you are not eating according to your type, you will be hungry all day and sticking to your healthy plan will be much harder, even impossible.
I see people make this mistake all the time. They think that "one size fits all" or more specifically "one meal plan fits all" (I refuse to use the word "diet" as you all know my meal plans are not a diet).
Just in case you have not yet taken the Metabolic Typing Test in The Diet Solution Program, here are just a few questions that may help you tackle your hunger and keep staying on a healthy eating regimen much more doable for you. Remember this is just a small sampling of questions, to get the best results you'll need to take the full Metabolic Typing Test in the Diet Solution Program.
1. When you include more sources of fat into your meals, are you then more satiated for a longer period of time? (You may be a protein type)
2. When you include healthy starches like brown rice, oatmeal and sweet potatoes into your meals, are you then more satiated for a longer period of time? (You may be a carb type)
3. When you eat a combination of carbs and proteins in every meal, are you then more satiated for a longer period of time? (You may be a mixed type)
Please don't think it's ok for protein types go full on Atkins and carb types go completely starch happy. We all need a combo of all macronutrients. I can tell you this, as a strong protein type myself, if I only ate chicken breast, lean fish and brown rice for my meals, I would soon be eating my fingers (and that's not cute).
Pay close attention to your meals throughout the day or better yet keep a food journal and ask yourself these questions to find your own "hunger solutions":
1. Which meals left me feeling the best? Energized? Satiated? And Satisfied?
2. Which meals left me feeling bad? Hungry? Lethargic? And craving more?
3. Am I eating out of boredom or habit or is this really hunger?
Start there and really pay attention to how your meals are making you feeling soon after. Once you tackle the hunger problem, healthy eating becomes much, much easier...for you and even for my hungry friend Jeff.
In health and happiness,
Breakfast is the most important meal of the day, so it's essential that you make the most of it. But really it's not that difficult to get a good deal of nutrition from your morning meal. We've put down 10 healthy breakfast options to help you prepare a nutritional feast that will keep you going all day.
Porridge and berries
Use oats and skimmed milk to make your porridge, then add any berries such as strawberries, raspberries or blueberries and honey. This is a great way to start the day as the oats have a low GI (Glycaemic Index) this tells us that oats do not raise the blood glucose level very quickly, which is good as it can help stabilise the appetite. Just go easy on the honey!
Beans on toast
Beans (whether they are just ordinary baked beans or kidney, borlotti or black eyed beans) also have a low GI like oats. They are full of soluble fibre, which helps keep you full for longer and can therefore help you manage your weight. Serve the beans on granary toast and pass on the butter; a great, low- fat breakfast.
Bagel with reduced fat cream cheese and smoked salmon
Bagels are high in starchy carbohydrates, which help kick start the body into action for the day after a fast of at least eight to 10 hours. The smoked salmon provides the body with omega-3 fat which is essential for the body. Many of us eat far too much saturated fat (which is bad for us) and not enough omega-3 fat that is vital for our health.
Fruit and yogurt
Try adding your favourite fruit to a small pot of low-fat or diet yogurt for breakfast. A small pot of yogurt counts as one of your three portions per day of dairy foods, essential for the teeth and bones.
Bacon, tomatoes, beans, mushrooms and toast
For those of you who can't resist a cooked breakfast at the weekends try this. It really is a healthy twist on a traditional fried breakfast; grill the bacon, tomatoes and large, flat field mushrooms; if you
Crumpets and fruit spread
Crumpets are a starchy food (they should be the basis of every meal). The only problem with crumpets is the tendency to add lots of butter to them. Try a fruit spread, a great way to top them without adding all the calories and fat in butter.
Muesli and soya milk or low-fat milk (such as semi-skimmed or skimmed milk)
Swiss-style muesli has milk powder added to it, which increases the calcium content of this breakfast cereal. Add calcium-enriched soya milk or semi-skimmed milk and you have a bone-friendly breakfast!
Pure fruit juice and iron-fortified breakfast cereal
Next time you are in the cereal aisle at the supermarket, spare a few minutes to check out the labelling on the packets. Not all cereals are equal when it comes to the vitamins and minerals that are added to them. Iron is a mineral that is added to many cereals, try sultana bran or bran flakes, drink a glass of pure fruit juice such as orange or grapefruit and the vitamin C that the juice contains helps your body to absorb the iron more easily.
Smoothie
If you really can't face breakfast try to have a smoothie instead. If you fancy trying to make one yourself (easy if you have a hand blender) then fruits such as berries, apples and bananas are great with some milk. All those antioxidant vitamins in the fruit help boost your immunity.
Scrambled or poached egg on granary toast
Eggs are not bad for us! It is what you do with them Poaching or scrambling eggs with a little milk is a good way to incorporate them into your diet they provide valuable protein. Scrambled eggs on toastis a much better choice over a fried egg sandwich.
Just a short time ago I had my business partner Jeff over for dinner. We had a delicious healthy meal, all cooked by yours truly (with a little help from my husband).
Here's exactly what was on the table:
Lemon Buttered Chicken Breasts
Brown Rice - with a touch of Celtic Sea Salt and Butter
Zucchini and Broccoli - sauted with fresh garlic and coconut oil
Colorful Salad with my famous homemade dressing
Famous Homemade Dressing - Olive oil, Apple Cider Vinegar, Brown Mustard, Fresh chopped garlic, and lots of love. (yes, you can add your own love and it will taste just as great.)
Here was the problem. Not one hour later, Jeff was hungry! Yikes buddy, you ate enough for a whole village and now you're telling me your hungry?
This seems to happen to a lot of people when they adopt a new healthy eating plan. They eat all the "right" foods on their plan and then they feel hunger all day. Who can function when they're hungry? I surely can't. Have you ever seen me hungry? Good... you don't want to.
What I have noticed with Jeff over the past few meals we have shared together is that when he eats meats and proteins that are very lean (chicken breast, lean fish, lean buffalo) he is left hungry very soon after. But when he eats meats and proteins that are more on the fatty side (chicken legs and thighs, salmon, beef) he is satiated for much longer.
Here's why...
You must know your metabolic type in order to choose the foods that your body will work best with. If you are not eating according to your type, you will be hungry all day and sticking to your healthy plan will be much harder, even impossible.
I see people make this mistake all the time. They think that "one size fits all" or more specifically "one meal plan fits all" (I refuse to use the word "diet" as you all know my meal plans are not a diet).
Just in case you have not yet taken the Metabolic Typing Test in The Diet Solution Program, here are just a few questions that may help you tackle your hunger and keep staying on a healthy eating regimen much more doable for you. Remember this is just a small sampling of questions, to get the best results you'll need to take the full Metabolic Typing Test in the Diet Solution Program.
1. When you include more sources of fat into your meals, are you then more satiated for a longer period of time? (You may be a protein type)
2. When you include healthy starches like brown rice, oatmeal and sweet potatoes into your meals, are you then more satiated for a longer period of time? (You may be a carb type)
3. When you eat a combination of carbs and proteins in every meal, are you then more satiated for a longer period of time? (You may be a mixed type)
Please don't think it's ok for protein types go full on Atkins and carb types go completely starch happy. We all need a combo of all macronutrients. I can tell you this, as a strong protein type myself, if I only ate chicken breast, lean fish and brown rice for my meals, I would soon be eating my fingers (and that's not cute).
Pay close attention to your meals throughout the day or better yet keep a food journal and ask yourself these questions to find your own "hunger solutions":
1. Which meals left me feeling the best? Energized? Satiated? And Satisfied?
2. Which meals left me feeling bad? Hungry? Lethargic? And craving more?
3. Am I eating out of boredom or habit or is this really hunger?
Start there and really pay attention to how your meals are making you feeling soon after. Once you tackle the hunger problem, healthy eating becomes much, much easier...for you and even for my hungry friend Jeff.
In health and happiness,
Breakfast is the most important meal of the day, so it's essential that you make the most of it. But really it's not that difficult to get a good deal of nutrition from your morning meal. We've put down 10 healthy breakfast options to help you prepare a nutritional feast that will keep you going all day.
Porridge and berries
Use oats and skimmed milk to make your porridge, then add any berries such as strawberries, raspberries or blueberries and honey. This is a great way to start the day as the oats have a low GI (Glycaemic Index) this tells us that oats do not raise the blood glucose level very quickly, which is good as it can help stabilise the appetite. Just go easy on the honey!
Beans on toast
Beans (whether they are just ordinary baked beans or kidney, borlotti or black eyed beans) also have a low GI like oats. They are full of soluble fibre, which helps keep you full for longer and can therefore help you manage your weight. Serve the beans on granary toast and pass on the butter; a great, low- fat breakfast.
Bagel with reduced fat cream cheese and smoked salmon
Bagels are high in starchy carbohydrates, which help kick start the body into action for the day after a fast of at least eight to 10 hours. The smoked salmon provides the body with omega-3 fat which is essential for the body. Many of us eat far too much saturated fat (which is bad for us) and not enough omega-3 fat that is vital for our health.
Fruit and yogurt
Try adding your favourite fruit to a small pot of low-fat or diet yogurt for breakfast. A small pot of yogurt counts as one of your three portions per day of dairy foods, essential for the teeth and bones.
Bacon, tomatoes, beans, mushrooms and toast
For those of you who can't resist a cooked breakfast at the weekends try this. It really is a healthy twist on a traditional fried breakfast; grill the bacon, tomatoes and large, flat field mushrooms; if you
Crumpets and fruit spread
Crumpets are a starchy food (they should be the basis of every meal). The only problem with crumpets is the tendency to add lots of butter to them. Try a fruit spread, a great way to top them without adding all the calories and fat in butter.
Muesli and soya milk or low-fat milk (such as semi-skimmed or skimmed milk)
Swiss-style muesli has milk powder added to it, which increases the calcium content of this breakfast cereal. Add calcium-enriched soya milk or semi-skimmed milk and you have a bone-friendly breakfast!
Pure fruit juice and iron-fortified breakfast cereal
Next time you are in the cereal aisle at the supermarket, spare a few minutes to check out the labelling on the packets. Not all cereals are equal when it comes to the vitamins and minerals that are added to them. Iron is a mineral that is added to many cereals, try sultana bran or bran flakes, drink a glass of pure fruit juice such as orange or grapefruit and the vitamin C that the juice contains helps your body to absorb the iron more easily.
Smoothie
If you really can't face breakfast try to have a smoothie instead. If you fancy trying to make one yourself (easy if you have a hand blender) then fruits such as berries, apples and bananas are great with some milk. All those antioxidant vitamins in the fruit help boost your immunity.
Scrambled or poached egg on granary toast
Eggs are not bad for us! It is what you do with them Poaching or scrambling eggs with a little milk is a good way to incorporate them into your diet they provide valuable protein. Scrambled eggs on toastis a much better choice over a fried egg sandwich.
HOW TO STOP GETTING HUNGRY
By: TOBI
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