Posts Tagged ‘munchies’

To Snack or Not to Snack? Managing your Hunger Games

September 18th, 2015 No Comments Tags: , , , , , , , , ,

I recently received this message from a book reader of mine. She gave me permission to blog about it to help others who might have similar issues managing hunger.

Dear T & T,
I just finished your book, Skinny on Slim, The Little Black Dress of Diet Books and thought it had a lot of great tips. I have started journalling and have set some 3×3 goals for myself. I have a question about how to strike a balance between only eating when I’m hungry and eating to ensure I won’t be too hungry at a later time (to ensure no pig outs happen when serious hunger hits). For example, I tend to workout after work but before dinner. So I will have a snack around 4pm to give me plenty of energy for a solid workout and I’m not dying for dinner right after. But sometimes I am not really hungry when it’s snack time. One of my goals, is to focus on what actual hunger is, and I worry that snacking like this may impede that. Any thoughts?

Dear PO,

You bring up an excellent point about managing hunger with a busy routine. First of all major props to you for working out, keep up the good work on that! Being active is beneficial for you on sooooo many levels. Learning about your own hunger and fullness cues takes time and is a huge balancing act AND certainly worth the effort to work on.

If you’re not hungry at 4pm I suggest you forgo having a snack. It is, however, totally trial and error. Keep yourself equipped with fruit for afterward – a perfect post-workout and pre-dinner snack so you’re not ravenous when you get home. I think marketing ingrains in our heads that we need a pre and/or post workout snack even though we’re not elite athletes. Follow your cues and act accordingly.

Also I find different times of the month like when I’m PMS’ing I feel more hungry. If that’s the case I’ll have a snack. Fruit is my go-to option or a handful of unsalted nuts if I need more staying power. Boredom can do the same thing with playing funny mind tricks disguised as hunger when it isn’t! Reviewing the 3 R’s (review, reflect, reframe) from your journal and observing the patterns will help you figure out true hunger. Plus it will help you with to how better you manage hunger. I find when I’m ravenous it’s too easy to automatically overeat so my personal trick is to avoid getting to that point. Easier said than done, but an ongoing goal. It’s a true balancing act and takes time to figure out and manage.

It’s a worthwhile effort to discern what actual hunger is for you as well. There are times when my tummy plays gypsy music disguised as hunger, esp post vacation and what I actually need to do is to get back on track, ensure I drink my fluids (water at my workstation), eat more fruits and veggies, choose a balanced diet including enough protein at each meal while I retrain those stomach stretch receptors to snap back to normal. As I like to say: Awareness is bliss! Keep me posted on your progress and let me know if you have further questions.

Nutritionally yours,
T & T

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Sweetest Hangover Put to the Eating Satisfaction Test

November 3rd, 2014 1 Comment Tags: , , , ,

I had that old song Sweetest Hangover play in my head as I prepped for the trick or treaters to come to my door on Halloween eve – oh joy. I played a trick on myself as I ripped into my faves enjoying nibbling on a few sweet Reese’s pieces, ahhhh. Yes ET certainly got reeled in with those tasty morsels when lured in by Elliott. There’s no phoning home until you’ve enjoyed a few that’s for darn sure, right ET?

Then I had a wee try of my other fave the Aero Bar, double ahhhh. How I love that bubbly, chocolate bitesized morsel. When I was a little lassie I remember asking my Mom for one at the grocery store, back in the day when they were 10 cents. YUM I felt like a child again as rustled in the bag to find and enjoy a few.

My body went into spasm wondering what on earth I was doing because I don’t routinely eat that stuff. I think the saved file on  my body’s hard drive from last year’s Halloween got unleashed and the sweetest hangover ensued. I decided I’d put these annual treats to the test, one that I describe in my e-book Skinny on Slim, The Little Black Dress of Diet Books.

I recommend we all put our favourite food to this eating satisfaction test. It has you focus in on how the food you eat makes your body feel within an hour of eating it. Of course that first bites of these sweet nothings made my taste buds sing, but in an hour, how did they make me feel? As I sat reading at the door tending to the sporadic activity due to rain and chilly temperatures, I honed in, hmmmm. That initial sugar rush tasted and felt great, even euphoric, but the crash, well not so much. The taste in my mouth went initially from yummy to sour as that peanut butter splashed up my throat after a while, ug. This eating satisfaction test made me realize these treats really don’t make me feel that good after all.

By 8:30pm the lights went out, the treats got packed up to “go away, far away” and it was time for a late night dinner of steamy, spicy chilli with crusty bread and a glass of a hearty red wine, real food. A delightful way to end the evening. And within an hour of eating real food, my eating satisfaction score got a 10 out of 10, I felt great!

Consider putting your favourite foods to the eating satisfaction test. Some of your fave’s might fall off your favourite food list.

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The Altruistic Almond – A Crunchy Mouthful of YUM

July 12th, 2013 1 Comment Tags: , , , , , , , ,

Ever thought about that law of attraction, hmmmmm? I have had “noshing on nuts” on the brain for a while now as I’ve been writing about their positive effect on your weight. I have also been practicing what I’ve been preaching as I tote them along to enjoy as a snack plus I add them to various dishes. Then lo and behold BAM I was invited to an exclusive dinner at Zambri’s in Victoria by the friendly folks from the Almond Board of California, how delightful!

Talk about being delectably treated to a nice, night-time, nutty, noshfest that tantalized our tastebuds! I bonded with fellow RD blood sisters who practice and preach natural nutrient richness to the masses too. We were treated to poached yellow tomatoes crostino, ricotta stuffed agnolotti and rockfish romanesco – each course adorned with almonds in one delectable form or another.

I love recommending a food that I enjoy so much. One humble serving of whole almonds adds up to 23 crunchy treasures providing a mouthful of nutrient richness. They’re chocked full with protein and good fats; touted as an excellent source of Vitamin E and magnesium plus they are a good source of copper and riboflavin. They also contain iron, calcium, zinc, niacin, folate, phosphorus and potassium then fibre, phytosterols, polyphnols and flavonoids – a true nutritional mouthful, indeed.Talk about covering the gamut of nutrient bases, they’re like the winning Blue Jays of late…. Moreover they taste great, deliver a crunch that delights your senses while making you feel full. Work these into your repertoire to help your “body as temple” soar. I love a snack that grows on trees, don’t you? Thanks Mother Nature. You don’t reap those benefits from a salty bag of deep fried emptiness that goes crunch purchased from your vending machine now, do you?

I have a nut bin in my kitchen that has always contained almonds before I met these lovely people and will continue. Their gift offering containing almonds in various forms is being enjoyed as we speak, CRRRR-UNCH.

Aim to get more healthy and stealthy food in your diet that not only tastes great but does double time to fill many nutrient voids in your diet. So count ‘em out – 23 almonds and put ‘em in a pouch for when your gnawing hunger strikes. You’ll be ready to curb any craving. Add them in various forms – slivered, chopped, whole or sliced to various dishes to meals you prepare for that extra UMPH you’ve been seeking. Who doesn’t love a crunchy mouthful of YUM? No one, that’s who!

Find out more healthy and stealthy eating tips and tricks from my e-book Skinny On Slim and take advantage of the free summer promo through July. Also available on i-Books, Kobo/Chapters, Barnes & Noble, Diesel and Sony.

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Read Skinny on Slim and Discover Your Eating & Lifestyle Fingerprint

April 10th, 2013 No Comments Tags: , , , , ,

Most diets are a rubber stamp that sound logical on paper that give you a menu of do’s and don’ts up the ying yang. They may help one or two out of a hundred people yet are rarely custom designed to suit you to a “t”.

When you go on a journalling journey you begin to unfold what makes you tick and discover clues to why you are the weight you are. Here’s more:

  • This is the ultimate awareness exercise as it presents a million little pictures of why your weight is where it is from how, when, where, why and what you eat. Seeing this more clearly can help you reboot your life.
  • Capturing those days that have totally fallen off the rails are key to realizing your personal issues and shows you your own eating and lifestyle fingerprint.
  • When you get started, set easy goals, up to 3 at a time – 3-By-3 (easy to hard, take the pressure off)
  • Then use the 3 R’s weekly – reviewing, reflecting and reframing as your journey proceeds

Experts say we make over 200 decisions about eating every single day. Many are so automatic. Using this method, in time you will retrain your internal robot to be reprogrammed so you’ll eat better and keep active.

Check out my new book Skinny on Slim if you want to lose some weight this spring once and for all. Why not custom design a plan to your personal eating and lifestyle fingerprint? It’s now available on Kobo, Barnes & Noble and i-tunes.

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Weight Gainer No Brainer

February 6th, 2013 No Comments Tags: , , , , ,

I did some reading about the two most likely culprits causing weight gain with no surprise – potato chips and soda pop. Hmmm tell me something that I don’t already surmise. This devilish duo cavort together like Bonnie & Clyde of food. MmmmMmm that dynamic salty, fatty, crunch hits those taste buds like a grand slam by Babe Ruth, while that icy cold effervescent pop washes it all down like a Niagara Falls spray on a hot summer’s day.

Let’s put this in perspective folks and keep our wits about us about these likely bandits. As I always say all foods fit, but if you’re worried about weight gain and consume these two regularly consider cutting back. I wrote a post about sugar and fat on January 23 putting in perspective that consuming too much of either can cause weight gain. This puts that post into a real world, real pseudo-food situation, which is where the rubber meets the road in life, right?

Who doesn’t have favourite foods chocked full of sugar, fat or both? I admitted to my pie loving relationship January 20 and I’ll also fess up that many moons ago in my young chunky days I loved potato chips and pop to the max. Ok, so I’m human.

Right out of the gate I’d suggest keep these in your diet, but less often, say once a week with an individual sized serving size, not the family pack. Next keep those club size behemoth packages from ever entering your pantry. When you bring the likes of these home, it WILL get eaten. Even though you saved money on the mega-pack there’ll be no calorie savings on that front. Your calories will be adding up like when a pin-ball is stuck in the pin-ball machine and the lights keep going off – ding ding ding ding… Ya a rubber dingy will be around your midriff in no time.

Next when it comes to pop, if you must, make it sugar free. Look at all of the calories you’ll be saving without compromising taste. That’s the easiest change you ever did make that’ll surely help your abacus when you’re adding this calorie scenario up for a loss. Have it as a treat too then if it’s a fizzy pleasure you’re seeking, enjoy mineral water with lemon and lime.

Finally don’t call any food bad, even this pair, cause when we do that, people who consumer these feel guilt, then we’re into those head games that are doubly hard to work out. Eating too much of anything is bad for you. We all do it from time to time. We just need to spread out those times and amounts to create a better balance.

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Craving Explanations

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

I did some pondering about food cravings lately. Ever wondered if these are a true sign of your body yearning for what it’s lacking, or your mind childishly playing tricks for what you don’t allow it, hmmmmm? I think both!

Body Calling – Large studies show that the majority of the population don’t meet their requirements for dairy products and fruits & vegetables. That’s two of the four food groups. Each provide a load of vitamins and minerals required for your body to function optimally which the masses are missing out on. If you can eat like a bottomless pit and still yearn for more cross check what you’re putting in your pie hole with Canada’s Food Guide to see if you’re falling short of these food groups on a consistent basis. Aim to fill that void and balance things out.

I’ve had cravings for a burger that time of the month sometimes. Is it a mere coincidence that beef is an excellent source of iron? I think not!

Brain Games – Other studies show that when we foster an attitude of not allowing certain coveted foods we crave them so much more then gorge on them when we get them. Not exactly a healthy relationship with food, is it? If this rings true for you consider making a paradigm shift in the right direction.

Read my Life with Pie post on January 20th and aim to shift your attitude about food to one that is more inclusive.

If you want to play it safe take a general multivitamin to cover you for any nutritional shortcomings you may experience as life ebbs and flows, sometimes off the rails. And for sure pop your daily Vitamin D especially during these dark days of winter.

The next time you experience one contemplate your craving to discover it’s deeper cause. Remember, your body is your temple, so treat it right.

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Life with Pie

January 20th, 2013 No Comments Tags: , , , , , ,

I’ve been thinking about going to the movie Life of Pi and it got me thinking of one of the loves in my life – pie. MmmMmm talk about food lovin’ heaven with a home made crust fruit filled served hot with vanilla ice cream. Lovin’ spoonfuls that’s for sure.

You might be scratching your head wondering if I posted this by accident while writing secretly about this crusty love of my life. But no. You see I made peace with my food long ago allowing all foods to fit. It was a pivotal pact to a paradigm shift in my attitude about food and eating. When you allow yourself any kind of food you are no longer preoccupied with it, want it, crave it, yearn for it, get it and gorge on it, then feel guilty because of it.

I honestly can’t remember the last time I had pie, maybe a few months ago perhaps, maybe longer. I can have it right now if I wanted, but I just had breakfast. I know if my eating mantra was dictated by the rule Life withOUT Pie I probably would have snuck some yesterday and I’d be plotting to get more today and the next. See the difference in approaches.

Oh the crazy do’s and don’ts some diets dictate make us crazy. Make your diet all inclusive and see what shift your attitude will take. I’m sure one for the better.

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Sleep on It!

June 19th, 2012 No Comments Tags: , , , , ,

I just read another article about sleep deprivation and overeating. I have written about this a number of times and it would seem that it deserves more air time. Mayo Clinic researchers conducted an ultra controlled trial with 17 subjects and found that on the day following sleep deprivation they consumed on average 549 calories more than their average intake; double hmmmmm.

They suggested we might be dealing with 2 epidemics, not just one – obesity plus sleep deprivation. I’d like them to consider a third – the caffeination of our nation, with the over consumption that might also cause sleep deprivation. A negative Bermuda Triangle, that’s for sure.

The researchers weren’t quite sure why this happened. Well, let me count the ways. Drawing from my travels across many time zones that groggy readjustment when you go then return has me yawning trying to decide what my moaning feelings are telling me. I find myself asking “am I hungry; am I thirsty; am I tired? What do I really want? I try to use my head and think “hmmm if I just ate, then maybe I’m thirsty or just get some shut eye and see if that helps”.

There are many significant implications of this finding, that’s for sure. There are people who do shift work, people who consume too much caffeine, people who travel across time zones regularly and others who party hearty on weekends.

If you followed my “Trade-off Turnaround” series you’ll know that I can have a hey-day’s worth of assumptions to calculate what these various scenarios add up to in potential weight gain or loss in terms of packing on the pounds if we’re not mindful, that’s for sure.

Confusing the Cues
For anyone who may identify with this issue you may not be able to change your job, but you may be able to think about your reaction to your sleepy cues. For example, if your first line of offence when you are both groggy and think you are hungry I suggest your first line of offence is to drink a tall glass of water and eat a fruit and wait twenty minutes. Reflect on when you last ate and think with your brain instead of your fuzzy hunger cues. If it is indeed time to eat, then eat. But if your groggy cues are still complaining you might indeed be thirsty or just tired, so go get some shut eye and move on.

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Every Meal’s on Stage – The Eatery App

June 3rd, 2012 No Comments Tags: , , , , , , ,

There’s a phone app called The Eatery that helps people record and try to understand their eating habits, hmmmm. Users upload photos of the food they eat and rate it on a “fit” to “fat” scale then onlookers weigh in on their choices. Since it’s inception the app has tallied 500,000 meals from 50 countries with over 8 million ratings. Talk about awareness being bliss with a reality check on a stage worldwide!

It wasn’t surprising to hear that the eater rates 72% of the food they eat as more healthy compared with what the other people who pass judgement on their choices do. Who needs a finger waging dietitian to scold you when you use this app!!

They also found that users eat modestly in the morning then as the day chugs on so do the treats, the fast food with junk then alcohol late into the night from 10pm onward. The calories got emptier as the day wore on. With a pattern like that you’d never feel hungry in the morning, time for a routine paradigm shift.

I think we need an app called The Motivator as an antidote to The Eatery that provides constructive suggestions and feedback to the eater that they need to eat more breakfast especially food with protein to break that nutty noshing cycle to help them get on the right track. I guess common sense isn’t all that common….

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Halloween Scene

October 31st, 2011 No Comments Tags: , , , , , , , ,

It’s that time of year again….I think…. When I ventured to the grocery store yesturday to pick up my Halloween treats I became a bit confused and annoyed with all of the Christmas decorations at the entrance. Ho ho ho, did I have a bottle o rum before I left the house?? I digress…. Yes, it’s Halloween. That time of year to load up on a variety of goodies and give some out to the ghouls and goblins that come around to shell out.

I changed the setting of my doorbell to “Halloween” – my favourite!! There’s a witch’s screech chime, a scary ghost, a warewolf (I think), a honking horn, a gong and more. Anyone who knows me understands that it doesn’t need to be Halloween for me to sport orange – one colour I will certain wear today :-)

It’s a good day to loosen the noose on your candy eating rules just a tad, after all this day only cometh once per year, thank goodness. I don’t buy the treats until the day before. And for the coming days will accept chocolate as a food group, after which time it will disappear as quickly as it came. Yes I will put up with the sound of wrapper crinkling the next few days until I put a lid on all of the excess sugar sensations.

It’s important to strike a realistic balance allowing all foods to fit even the candy coated kind. When you’re too strict, whether with kids or adults we pine for the stuff to the max. Then when we get it we get hungover not only with a sugar high but a guilt low that lingers in our consciousness. And as women who needs to feel guilt any more that we already do?? So allow it, enjoy it then move on. And whatever you do, don’t get those GD sticky fingers all over the house!!

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