Posts Tagged ‘hunger and satiety’

Breaking Bad Habits? Do the 3 x 3!

January 6th, 2015 1 Comment Tags: , , , , , ,

It’s game time folks and back to reality from living in La La Land of late. For many the past month has been chocked full of fun, food and frolic without the fitness. At some point, something’s gotta give as you plan to get back on track. Don’t you think?

Journalling Journey – Have you decided to start a food & activity journal instead of hopping on to that fad diet treadmill of old? Good for you, that’s a perfect way to start the New Year off right! Instead of putting your food under the microscope, put your eating behaviour under it and take the pressure off. Listen up as I explain an easy approach to nudge you in a healthier direction:

The 3 x 3 Triad - Research shows that it takes about three weeks to adopt a new behaviour to the point where it feels natural. If you choose to change one every three weeks, in one year you’ll change 17 habits. Research also shows we can change up to three new behaviours at any one time. Theoretically that means you can take on and change three things every three weeks. Think about it: if you follow this 3-by-3 religiously, in one year you can trade 50 unsavoury foibles for positive ones. Imagine!

Be Flexible – Although scientists say it can be done, you don’t have to be so rigid. Let’s be realistic and take the pressure off. When working on easier challenges, take on three at once. For the more difficult ones, though, focus on one at a time. Be good to yourself and use a moderate approach. You’re looking for small successes to beget larger ones. You’ll eventually feel like you’re soaring.

Easy Approach – If you’re seriously pondering making some changes this 2015 consider keeping it simple by doing the 3 x 3. Don’t give dieting another thought. Review any diet: most are so dramatically different from your current regimen, they are almost impossible to adhere to for the long haul. There are often so many restrictions you feel hungry, listless, cranky, deprived plus most don’t pass my Thanksgiving Dinner Test while they have you make 10 – 20 (or more) significant changes that feel so unnatural to do all at once. Ditch dieting for good!

Make a List, From Easy to Hard – Review your journal and create a list of behaviours you feel you need to change, from easiest to hardest. Review your list and plan to start with the easy ones. Years ago when I tried this, I wasn’t ready to make any changes to my food choices so I focused on eating behaviour instead. This totally kept me motivated, on track with zero feelings of deprivation!

Time to Make Goals – Decide how many new habits you want to change – up to three – and write out goals for each in your journal. Focus on accomplishing these until they feel second nature for at least three weeks. Review and reflect how you are progressing weekly.

Review, Reflect & Reframe – If after three weeks you feel these new behaviours have become second nature to you, congratulate yourself. You’re ready to move on and set new goals to adopt new behaviours – again, up to three. If you’re not quite ready, reframe your habits and keep working on them until they become automatic. Continue following this process on an ongoing basis.

Food For Thought, Ideas to Propel You Forward – Consider working on some fundamental behaviours such as daily visualization, thought stopping and dressing presentably to keep your motivation sizzling. Ensure you include an activity goal as you progress. Ensure you also address your hunger and fullness cues, sitting down when eating, using a dish and utensils and slowing down your eating pace. These are key if you routinely eat on the run with distractions.

For more details on using this approach refer to my ebook, Skinny on Slim The Little Black Dress of Diet Books.

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Posted in Miss Behavin', Successful Loser Logic | 1 Comment »

Summertime Scoop – Feeling Sandwiched?

August 13th, 2014 No Comments Tags: , , , , , ,

Feeling sandwiched at lunch? Want to branch out from ordering one daily? Here are some ideas to tantalize your taste buds, help you change it up and fill you up but not let you down by overdoing it! Each of these ideas includes food from at least 3 food groups with a extra dose of veggies that adds taste and crunch, plus helps fill you up to catapult you into your afternoon feeling energized!

These choices help steer you away from deep fried choices, mayo galore and salty/sugary sauces and dressing.

You may have a hankering for a snack in the afternoon, so reach for some fresh fruit as your first line of snacking defence. Check these out:

Go East, FAR East – Try Japanese chicken or beef teriyaki that gets made when you order it asking them to limit the soya sauce over plain rice. This custom lunch choice provides protein a few servings of veggies with grains. Great to enjoy over 2 workdays!

Don’t be a Geek & Try Greek – Try hummus and pita with a side Greek salad sprinkled with feta cheese.

Bella Italia – Choose a single pizza slice topped with veggies and single cheese with a mixed green salad on the side or minestrone soup containing beans and pasta in the broth.

Say Ole to Mexican – Check out the burrito. If the serving size is 12” cut it in half and save the other half for tomorrow or split it with a friend.

Belly Up to the Bar… The Salad Bar – On a bed of greens ensure a quarter of your plate is filled with protein choices, such as chic peas, kidney beans, lentils, nuts & seeds and hard-boiled egg. Not a lover of a bed of greens? Choose other veggies either fresh or vinaigrette choosing a rainbow of colours (tomato wedges, cucumber slices, cauliflower, broccoli, peppers, coleslaw, 3 bean salad, Greek salad, carrot slaw). Add grain salads like quinoa or wheat berry to the other quarter of the plate. Use olive oil and balsamic to punch up the flavor. This combination fills you up and sustains you for the afternoon. If you don’t balance your plate out with enough protein and whole grains you’ll be hungry in an hour.

You Still Looking for a Man-wich wanting a sub? - Choose a 6” sub instead of the foot-long with veggies and cheese topped with a wide array of veggies.

While you’re at it, review Chapter 9 “Facing Routine Curveballs and Challenges”, and “Work Life” (eating) Balance for more ideas about lunch at work in my e-book, Skinny on Slim, The Little Black Dress of Diet Books.

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Mulling Over Menus…. Let’s Do a “Better Choices” Makeover

August 8th, 2014 No Comments Tags: , , , , , , ,

Eating outside of the home has become a more popular pastime for many. The latest research tells us we eat more when eating out. However, who doesn’t love to eat out, have a fab chef whip up my food while a hospitable waiter tops up my wine glass? No on, that’s who! I find in the summer dining out, especially at an open air restaurant is just what the summer season ordered. There’s nothing finer than sipping an icy chilled glass of pinot blanc at an outdoor cafe on a wonderful summer eve, wearing strappy sandals and a cool flowy dress….. ahhhhhh

Let’s do the Surf & Turf - Let’s face it folks, as eating out becomes more and more a part of our routine, we can no longer use the excuse “…oh my, this is an occasional treat…” now can we? If your summer wardrobe has shifted into MuMu wear because of the whining after all of the dining, we need to take stock, now. I’m not being a Debbie downer saying stay home and nosh on cottage cheese on your deck. I AM suggesting you take stock of my “awareness is bliss” strategies from my ebook Skinny on Slim, The Little Black Dress of Diet Books advice and do some number surfing and choice turfing to sub in better choices. Sound good?

I did some number surfing, as an example using popular menu items from The Keg. Here are some of my findings:

Garlic Cheese Bread – 1193 calories, 79 g fat
Calimari – 466 calories, 17 g fat
Spinach Salad – 428 calories

Main Course
Sirloin Oscar – 899 calories, 66 g fat
Garlic mashed potatoes – 379 calories, 23 g fat

Brownie Sundae – 1105 calories, 51 g fat
Chocolate cake – 889 calories, 50 g fat

Dinner Do-Over – Making Better Choices – Easy As 1, 2, 3

So let’s rewind this tape folks. If you indeed go out to eat more regularly AND want to remain in summertime shape, making better choices isn’t all that hard. Listen up:
1) For starters, have a little snack before you go out to take the edge off of your appetite. When you do that you won’t eat like a buzz saw when you sit down.
2) Next, wear something you feel fabulous in and focus on the fun time out. You’re not in contention for winning the pie eating contest at the county fare – so get chatty and enjoy the overall experience.
3) Start sipping bubbly…. mineral water, that is. You want to get hydrated AND have your wits about you as you deal with a waiter full of delectable “up sell” ideas and social saboteurs, so if you start into the alcohol too soon you will throw all caution to the wind before you put the napkin on your lap. Don’t do it to yourself! If you plan to order alcohol limit yourself to 2 glasses max.
4) Eat slowly and enjoy your food. Plan to take some home. You KNOW those serving sizes are enough for 2 meals so focus on having half right at the beginning, then you’ll bring home the rest to savour tomorrow. Double the pleasure!

Table Bread (1/4 loaf) – 140 calories
Mixed Greens Salad – 132 calories Or salad noted above and ask for the dressing on the side and make it half dressed (ooo-la-la!!)

Main Course
8 oz Steak – 321 calories, 14 g fat
Baked potato 385 calories, 10 g fat (ask for the fix ins on the side and proceed with caution)
Mixed Veg 132 calories

Mint tea, finish the mineral water

Just a few more pointers:
5) I usually don’t have any bread as I figure why waste calories on this sort of thing. If it’s super amazing I’ll enjoy a piece with soup or salad, but will have 1 slice.
6) When my main meal comes I’ll cut my entree and potato in half as I make a conscious decision to take half home. As the wine flows I may finish it all unwittingly so doing this is my way of making up my mind first.
7) As dinner time lingers so does my feeling of fullness. I hate that “stuffed like a sausage feeling” especially when I’m all dressed up so decide to stop despite how amazing the waiter makes the desserts sound. I can have it, some other time. I use my “just for today” strategy, that I will forgo dessert today, but can enjoy it another time.

If you find yourself eating out more often because of the season, or because of business travel or you’re just a socialista, do some menu mulling and meandering to help you make better choices. Remember a lot of these are loaded with sodium so beware of that nutritional nugget too. Aim to get your full activity level up when you do eat out more often. Keep in mind, if you walk a 3 mile an hour saunter it’ll be a 3 hour, 9 mile walk to work off the calories of that piece of chocolate cake alone!

Learn to trade off by surfing and turfing and enjoy the entire dining experience, not only the eating part. Sound good?

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Thoughts on “Full”

June 30th, 2014 1 Comment Tags: , , , , , ,

I’ve been doing some thinking about the word “full” lately, hmmmmm. I found myself travelling again and wound up into a semi-annoyed state. It was a long hot day of trekking from point A to B to C and I was eventually waiting a while for my flight. A fellow’s voice over the PA said over and over “this flight is VERY full, blah blah blah….” Feeling like queen cranky pants I said under my breath, ok buddy either the flight is full or it isn’t full, what does “very full” mean in the context of travel?

Then I got to thinking about this same term “full” in context of eating, hmmmm. There certainly ARE shades of difference, from “almost full”, to “full” to feeling like a “stuffed sausage, kind of full”. What we’re really talking about here is fullness and satiety, being able to recognize that satiation is upon you then making a concerted effort to hit the “whoa horsey” button, put your fork down and stop.

In the context of eating, fullness and satiety are definitely a “grey zone” issue with many factors that can result in overdoing it on a more regular basis. Here’s some food for thought to help you ease into becoming “full”:

Slow as you Go – Yes it’s true folks, it takes 20 minutes for your stomach receptors to register fullness to your brain, so eating slowly is the name of the game. If you’re a fast eater, chances are you end up overdoing it regularly and experience that overstuffed feeling often. Slow down, you move too fast!

Choose to Chew – Make a switch from being a gobbler to a chewer. No you don’t need to chew your food a ridiculous number of times, but chew your food thoroughly, swallow, repeat…until full.

Savour the Flavour – One of the greatest joys of eating is experiencing the taste of fab food. When I see people eating on the run it makes me sad to think they’re really missing out on an everyday pleasure that’s so wonderful when we choose to savour the flavour.

Down with Taking Two – Some people think of having a second helping of their food without even finishing what’s on their plate. Learn to make an assessment of where your fullness gauge is before you automatically start taking seconds. Chances are you’ve had quite enough and you don’t need seconds.

Stop Right There! When you do feel that warm, comfortable feeling of fullness, put your fork down and push your plate away. If you’re used to regularly overeating this seemingly simple behaviour will take time to learn, but you will do yourself a huge favour when you do. If you’re hungry later, have a little snack!

If you want to take control of your eating and weight as you “fill UP” daily check out my e-book Skinny on Slim, The Little Black Dress of Diet Books with healthy and stealthy ideas to help you work this out.

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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Successful Loser Logic | 1 Comment »

In the Mood for this Fresh Fast Food!

June 6th, 2014 No Comments Tags: , , , , ,

I was meandering around the train station in Leipzig, Germany a short while ago and just so happened to stroll by a new outlet in among the fast food stalls. This one was different. How different you ask? It was chocked full of fresh fruits and veggies galore for those folks on the fly wanting to power up in the richest way possible. Check out every colour in the rainbow without food packaging other than the natural skins you find them in.

I love finding gem places like this that create a new mood for fresh fast food. People might not be partaking in their 5-10 servings a day of these nutritional powerhouses because they’re not readily available when away from home, as much as that other fast food is.

I couldn’t help myself and loaded up on a few to have on hand when afternoon hunger strikes, my first line of stealth snacking strategy to combat the tumble grumbles. It’s easier to make top choice snacking decisions when you act like a girl guide by being prepared!

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Facts on Snacks

April 23rd, 2014 4 Comments Tags: , , , , , , , , , , ,

Well folks, snacks have significantly nibbled their way into our daily eating repertoire. In fact, they account for about 20% of what we eat daily. In addition to that, about that same proportion of our diets are filled with empty foods considered extras, hmmmmm.

I find snacks in the day help keep my appetite at bay. I remember my Grandma used to say not to eat before dinner or that’ll ruin your appetite. Now curbing extreme hunger can certainly help slow you down to be in control for your meals.

What’s a stealth snacking strategy you ask? Its one I talk about in my ebook Skinny on Slim, The Little Black Dress of Diet Books having a healthy and stealthy approach. For me, my first line of hunger defence is fruit. Ya you heard me right, fruit- an apple, an orange, a pear, a few small plums, some grapes, a banana and the list can go on. I don’t leave home with one or two. The trick here is to eat a piece of fruit and take 15 minutes to reevaluate your degree of hunger. Often times that’s all I need to tide me over until my next meal, be it lunch or dinner.

My second line of defence when I’m still hungry after eating fruit is having food that contains protein. My go-to choices are a glass of skim milk, portion of yoghurt or cottage cheese an ounce or two of almonds, pistachios or walnuts in the shell. I love to snack on nut in the shell at home because you can’t gobble them down by the handful. You crack each nut and enjoy it’s freshness and crunch which satisfies me every time.

Take last week for example, I was travelling on a biz trip that found me on the run from the airport to my meeting while my blood sugar took the plunge. Luckily I had a banana and a package of unsalted almonds in my purse that saved the day as my power snack on the fly, literally.

Take a few minutes to think about those snacks that have nibbled their way into your repertoire. Are they filled with nothingness from a nutrient perspective that makes your blood sugar go boing or are they rich with nutrients that hold you up and never let you down? Maybe it’s time for a change!

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Posted in Foodie Fundamentals, Miss Behavin', Successful Loser Logic | 4 Comments »

Rethink Shrink!

December 27th, 2013 No Comments Tags: , , , , , , , , , , , ,

I don’t know about you, but I need to take action on my stomach stretch receptors and fast to help make them shrink back to normal. How about you? Between the parties, the dinners,the lunches and the brunches my tum-tum has gotten used to eating and drinking a bit more than usual, don’t ya think? If I don’t do a full court press on this soon it might be hard to do a 180 shift if I wait until January 1 or later.

Last week while I was working around 10:00am my stomach was making those fake hunger grumbling sounds as if I was fasting for Ramadan and it was almost sundown. It wasn’t. I just had breakfast a few hours ago, and my brain knew that my stomach was playing a game – na na na na na.

One important strategy is up the ante on exercise and activity now that you have some spare time on your hands. Take in all that winter has to offer, bundle up and vamoose outside and move that caboose – walk, play, toboggan, shovel….

The other thing NOT to do is fall prey to the ole “oh, I won’t eat all day and wait for dinner”. No no no on that one. You can head down a slippery slope of binging and fasting as fast as you can say Dahoo Dorey. Don’t skip ANY meals and make sure you get your appetite suppressant- protein at meals to ensure you feel satisfied. If your blood sugar plunges too quickly because you’ve only  nibbled on veggies and fruit all day you’ll be truly famished and tempted to nosh on those many leftover goodies that may be hanging around. Why do they call them goodies when at this point we know they aren’t??!!

Speaking of which, make a plan to share your goodies with neighbours, family, friends, perhaps freeze some. But if all of these treat dishes are sitting under your nose for the coming week you can do a big slide-a-rooney from now to New Year’s and your slinky black number you were planning on wearing New Year’s Eve might need to be taken out – OUCH.

I don’t think that’s part of your plan. So put your thinking cap on and fast, make a plan, check it twice and for goodness sakes, think shrink!!

And speaking of little black dresses, get reading Skinny on Slim The Little Black Dress of Diet Books and fast, for more healthy and stealthy tips which will set you up perfectly to take on the New Year right around the corner.

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Flash in the Pan, Take 6

November 29th, 2013 No Comments Tags: , , ,

Looking for some PANdemonium in the kitchen? Put some flash in your pan and give some of these recipes a try to perk up your tastebuds and add flare without the glares from your bella famiglia at mealtime:

Easy Peasy Pizza Pie – This is a fast flash in your pan recipe and can be made in so many ways with ingredients you have on hand in your fridge already. Talk about expeditious and delicious, a perfect kitchen combination!

Dough My Dear, Pizza 2-Ways – Do you say “duh” when you have dough, dear? Here are two ways to deal with dough, the possibilities are endless and you’ll earn a badge of honour!

Lean Nachos – Don’t be a moron and NOT enjoy nachos you numbskull! Lean nachos are Not an oxymoron any more! Entertain your love affair with nachos on the lighter side with crunch, gooey cheese and ultimate satisfaction.

Lovin’ Lasagna – Nothing says lovin’ like a bubbly hot pan of lasagne coming out of the oven – a dish to get a hot flash over with delight!

Roasted Rainbow of Peppers – Prepare all of the colours of peppers in your pan and they add a perfect side to adorn your dinner. Leftovers make a perfect frittata tomorrow – a peck of peppers to prepare with impunity!

Potato Perfection – This simple spud-nik combination gets rave reviews regularly and goes swimmingly with so many mains. I make a double batch every time and freeze the leftovers to use with future suppers that heat up to perfection every time.

So put some flash back in your pan by adding some of these to your repertoire. Plan to make a bigger batch and have leftovers for lunches or create something new with it at another meal. Gotta love a little PANdemonium in your kitchen when you’re orchestrating it, enjoy!
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Sensory Sensation, Another Stealthy & Healthy Diet Trick

May 31st, 2013 No Comments Tags: , , , , , , ,

I recently reached for a succulent nectarine as a snack and I got to thinking more deeply about taste, mMmmmMmmm. What a wonderful sensation this is when you take time to pay attention to it. Think about it and experience it – that taste explosion of my dinner salad for example that included a variety of kinds of crisp lettuces, slices of spanish onion to give it punch, pieces of a juicy plum, some dried blueberries, a handful of crunchy slivered almonds then dressed to the nines with balsamic vinegar, olive oil with a dash of salt and fresh ground pepper. A dish like this makes you love your veggies and yearn for more that’s for sure.

Then came the main course: I had a small serving of gnocchi pasta topped with my Mom’s “norma” sauce cooked el dente sprinkled with hot chilli peppers and parmesan cheese. Each bite was savoured while the music played adding to my sensory experience upping my joy-meter to the max. Take a look at this photo of one of my favourite dishes of Rod Butters, chef at RauDz Restaurant in Kelowna. This is his signature dish of oat encrusted arctic char simply to die for. The taste explosion you experience when enjoying this dish is unmatched and his consistent delivery of it is unwavering.

Creating a love affair with what you eat creates a deeper connection to the food you choose not to mention experiencing the sensation of fullness so you realize you’ve had enough and move on. Tasting and experiencing your food fully could be a healthy and stealthy weight manage trick to up your eating satisfaction while coming alive to how it makes you feel, especially when the needle on the tank is approaching the “full” indicator.

When you get into the habit of putting experiencing your sensory eating sensation as a priority your taste will surely become more discerning. I challenge you to put your favourite food to the test. I’m sure you’ll find some super processed foods leave a dastardly aftertaste in your mouth and have you feeling yucking after an hour. You’ll be leaving them off your list once you experience this.

Check out Chapter 4 of my book Skinny on Slim and turn the beat around how you eat for more healthy and stealthy tips to help you manage your weight. Find my spring special on the book here and all outlets where it’s sold. Also available on i-Tunes, Kobo/Chapters, Barnes & Noble, Diesel and Sony.

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If Clueing in to the Cues is the Answer….

November 30th, 2012 No Comments Tags: , , , , , ,

If clueing in to the cues is the answer then what’s the question? The question I have begun to ask last week – those secrets of weight loss success. Honing in on hunger and satiety – those cues that affect our eating are so key.

I read about a study that looked at weight and study participants’ focus on internal cues versus external cues. Not surprisingly they found normal weight individuals are influenced by internal cues “ding, I’m full” and overweight subjects external cues “dong, my family-sized platter is empty”.

For those overweight individuals wanting to gravitate to “the normal weight camp” attention to internal cues is of paramount importance. You are not destined to stay overweight. With time and focus you can begin to realize that you might be eating past the “full” cue out of habit because you were taught to finish all of the food on your plate “because of starving children somewhere in the world”. Look, support those charities because helping kids is surely a noble cause. But finishing all of the food on your plate isn’t helping anyone, especially you.

Take a week to begin this awareness exercise and I’m confident that in time you’ll realize that it’s actually uncomfortable overeating day in and day out. In time you’ll actually put your fork down when you’re full. Over time you could lose weight just by cuing in to your cues. Really!

Give it a try and let me know how it goes….

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