Hunger And Weight Loss

Ah,’tis the season for diets, resolutions, and a overwhelming flocking to the gym.

Along with all of that comes the need to follow fad diets or whatever current trendy diet Karen at the office is on.

With diets come lots of myths. One of those being you must be hungry (constantly) to lose weight.

Let’s look at two sides to the hunger games πŸ˜‰

First, being hungry isn’t bad and won’t kill you….well eventually it would but I’m pretty sure you won’t get to that point.

Hunger, at the base level, is our God given, natural signal that our bodies need food. It’s like the low fuel light in your car.

That light comes on, you know you’ve got a number of miles before you run out of gas.

In a similar fashion when you start hearing those growling bear noises or feel that ache your body is telling you to fuel up.

Hopefully, you’ll give it good quality fuel…

Ideally, we would all follow our bodies cues.

Hunger like this is really ok and very normal.

Eat just enough to satisfy hunger and be comfortable and go on with your day.

Realistically, I doubt a lot of people even experience true hunger anymore as we’ve made habits to eat whenever time dictates we should, regardless of our bodies cues.

Eating more than we need with poor food choices is quite apparent with obesity at an all time high, and unfortunately in kids as well.

We eat regardless if we feel hungry. We eat for a whole lot of reasons… the clock says to eat, or our emotions, boredom, loneliness, etc none of those associated with true hunger.

In a perfect world we listen to our body and eat when we are hungry. We would allow ourselves to become hungry 30 minutes to an hour out from meals so we truly appreciate what we eat.

It’s really ok to leave food when your hunger is satisfied

We would eat enough, but not over eat because it tastes good. We again would listen to signals indicating our hunger is satisfied.

I always tell hubby food tastes so amazing to me when I’ve finished a hard workout, and by the time I’ve cleaned up my hunger is in full force and food truly tastes so much better when I’m honestly hungry.

**being hungry is ok and a normal feeling for our bodies indicating we need fuel.**

The other side of hunger

I follow a womans page on Facebook that has discussions on various topics.

One day a post came up with someone asking for the “best appetite suppressant”

Me….being me….responded with this….

“Eat adequate food.”

Listen, if you feel you need to suppress your appetite because your hungry, something isn’t going right.

If you feel the only way to lose weight or keep a certain “number ” on the scale is to constantly be hungry and not feed your body, something isn’t going right.

If you need a suppressant ( that can look like alot of things: filling up on liquids like coffee or water, using mints or gum, or an over the counter drug) something isn’t going right.

If you seek to supress your appetite, you’ve not had adequate food to satisfy your hunger and nourish your body. If you are hungry a small healthy snack usually does the trick.

Then move on with life.

You should not be in a state of ongoing hunger thinking about food, or how you can’t “have” food in a quest to lose weight.

**being hungry and withholding food or feeling we need to suppress our appetite isn’t a healthy way to live.**

A proper balance

Yes, when we begin a plan to drop a few pounds and reduce our calories a bit and make other adjustments we will feel hunger. (Refer to part one of post)

This would be the normal signals our bodies give us to eat. You will go through a learning process as your body adjusts. You can lose weight, eat adequate food, and go between meals without being hungry.

If you are you may need to examine…..

1. How much did you eat? Was it enough?

2. What did you eat? A meal rich in protein and healthy fat will keep you satisfied a long time. Empty calorie foods or meals lacking adequate protein with healthy fats will leave you hungry, sooner.

You don’t need to…

Feed your body minimal food that doesn’t satisfy your hunger and leaves you feeling like you need to “suppress ” your appetite.

Greatly restrict your calories to have a slow and steady weight loss. In fact doing so may actually slow your weight loss efforts.

Ignore your bodies natural cues to fuel it adequately. This deprives your body, and leaves you without adequate energy from not fueling yourself effectively.

Once you learn to follow your body you will eat when hungry, you will learn to eat just enough to satisfy you without over eating ( this can take a bit of practice) and you won’t feel a need to find ways to supress a natural appetite or use other unhealthy behaviors for weight loss.

Your turn…..tell me….have you learned to listen to your body when it comes to eating and keeping it satisfied? Or do you feel you still need to work on it?

It’s That Time Of Year

Every single holiday season I can’t help but notice.

Before the last sugar cookie is gone, the stockings are still hung by chimney with care, with the remnants of bows and ribbons still peeping out from hidden places, it has arrived.

What is “it”, you may be wondering?

The commercial reminder that you are “fat, over weight, out of shape and need to do something about it”.

It shows up in the stores where tasty treats used to be days before…. man made, processed food products to make you skinny now fill the aisles and shelves.

Drinks, potions, meal replacement shakes, pressed bars of some kind of concoction, protein this and that added to random food products….you name it…it’s there waiting to help you get skinny and fit.

After all, you cookie glutton, you over did it and need to atone for the sins of your eating.

Ugh! How I hate all of that!

I passed a woman picking up a pack of meal replacement shakes….I had to hold myself back from slapping them out of her hand and telling her not to do it.

Ha…can you imagine? 🀣

I’m passionate, what can I say?

Seriously though, it just makes me sad that so many will make their somber resolutions to get it “right” this year, to finally be successful at losing weight or hitting a new goal, but going about it all wrong.

The wrong way

There is a way that many think is “right” yet it’s almost always guaranteed to fail.

It looks something like this….

New year, time to get on track.

Make a resolute plan.

Eat up all the “bad” food because, hey, I’m dieting and there won’t be ANY fun foods allowed. Who knows when I’ll get to eat it again.

Prepare to diet by greatly restricting your calories in a greater deficit than you require ( this ensures you will be constantly hungry and thinking of food)

Eat tiny boring meals of “diet” type foods ’cause that’s what you’re supposed to do.

Remove any pleasurable foods from your day.

Constantly think of when you can eat again.

Pick up some type of exercise and throw yourself into it.. hard… ( hey does it really matter if your body is not at that fitness level yet? ) you have to work hard and punish yourself for eating and gaining weight.

Daily weigh in letting the scale be your judge and jury. Loving yourself if it gives you what you want, being disgusted if the numbers don’t come up like you hope.

Repeat this process a week, maybe two, losing a couple pounds before running back to your normal life like a comfy old friend.

You resign yourself to always being this way.

The right way

Ok, I was kinda being funny, but the sad part is, this is very much a reality for lots of people.

They have good intentions and want to be successful but just go about it in the wrong way.

What can work? How do you once for all get over the place you’re in?

Keep it simple.

Nothing says you have to do all kinds of hard, crazy, or painful things to reach your health and fitness goals.

Instead, consider this:

Don’t make over blown promises with unattainable goals. Telling yourself you’re going to workout 5 days a week when you haven’t done anything is unattainable.

Saying you will commit to a 5-10 minute walk each day is much more short term and easily accomplished goal.

Instead of “making” yourself eat healthy foods why not experiment with a couple new healthy options that sound appealing to you. Try a new dish or fruit or vegetable. Cut out a sugary drink, eat a little less. Modify portions.

Weigh only once a week with the goal being 1-2 pounds which is sane and reasonable.

Make a single, short daily commitment to yourself, anything that is positive and helpful to your fitness and health goals.

A daily commitment that takes 10 minutes or less is completely doable no matter the kind of day you are having.

Several weeks of keeping simple, daily commitments will show you that you can take steps towards bigger goals and be successful with them.

Simple resolutions will potentially keep you from quitting, empower you, and give you the confidence to move forward with bigger,life changing goals.

Tell me, what approach have you tried to weigh loss and fitness?

The Joy Of Eating

I did it again to myself. No one to blame but me.

It was a morning I was running at 90 doing a million things before I left the house for the day. Now it was lunch, I was hungry and I pulled out my less than stellar salad I’d hurriedly tossed together.

Hungry, with food that would feed my hunger, but not necessarily bring me joy.

Ugh.

My favorite goof up was tossing salad in my container one night thinking I’d add protein to it in the morning along with a few more veggies.

Imagine my delight when lunch came and I had forgotten to add that and all I had was mostly dark leafy greens.

Go me.

It’s ok to feel good about eating

When I’m hungry, I shamelessly love my food. When my stomach is growling and let’s me know it’s time to eat I want to enjoy my meal.

In the diet obsessive,weight loss focused world we live in there is often an unspoken idea that really, you shouldn’t. You shouldn’t enjoy eating, you should obsess or feel guilt, you should eat food that is unexciting because ya know, gotta lose weight.

You should feel deprived and a bit miserable in the process.

Listen, whether you’re working on weight loss or not, you should feel good about eating. Hopefully, you’re making good food choices, but even if you aren’t at that meal I hope there aren’t feelings of guilt that go down with it.

Unfortunately many of us may have grown up with negative behaviors with food, not been shown good eating habits, or used food as a coping mechanism/drug as we grew up.

Working to develop good eating habits, even if it’s slowly, will help you learn to feel good about it.

So about that “joy” of eating

Back to my opening lines. I don’t have much joy when I’ve been haphazard or lazy about putting my food together. When my lunch is ok and basically takes up stomach space, it doesn’t give me joy.

It makes me annoyed I didn’t take the time to put together food I would appreciate more.

We should enjoy our food, we should have food that not only offers our bodies the nutrients it needs for good health, but it should be satisfying to our souls.

Think of things like Thanksgiving or if you were fortunate, amazing Sunday dinners your grandmother whipped up.

Those are often times we may think of that are joyful eating.

True, not every day is like that. Reality might be a sandwich on the run between meetings or whatever we can grab in a busy day.

Joyful eating

I’m surrounded by a lot of men in my family. Men have this tendency to wolf food down. They love teasing me about my “little bites” and being the last one left eating.

I simply inform them I like tasting and savoring my food. πŸ˜‰

I like taking my time and not rushing.. nothing wrong with that is there?

Some tips for joyful eating

* Be mindful. Really, be in the moment of what you’re eating. Lose the phone, don’t stare at the TV and really focus on enjoying your food.

* Be aware of textures and flavors, appreciate how it all tastes and smells.

* Take your time. Honestly you may have to practice slowing down if you’re used to eating fast. You’ll have a better appreciation if you do.

* Savor the meal and learn to savor the relationships with those you have around the table. Over good food I’ve learned much about my family.

*Prepare foods you really love. Double win if you prepare foods others love as much.

* Leave any guilt you have at the door. Food and guilt have no place together.

* Look for new recipes that give you joy in cooking for you and your family meals.

Tell me…how do you view eating? Is it a joyful thing or one that is mindlessly accomplished ?

The Cost Of Healthy Eating

Occasionally I can keep things to myself, but not often.

Sometimes I just have a really hard time seeing nonsense and not calling it out… especially when it involves food and nutrition.

This is made harder by the fact there are sheer volumes of nonsense involving food and nutrition in the world today.

It hurts my head.

So in today’s episode of “Are you kidding me” I want to explore this thought about a food post I’ve seen multiple times circulating Facebook. I’ve seen it in other forms, this just happens to be the current edition of it.

Ah yes. The old “they make it so hard to eat healthy because it’s expensive ” line.

Let’s not miss they are comparing a cheap carton of fries available at any fast food place to a prepped carton of fruit in grocery store. ( insert eye roll here)

I’m just gonna cut to the chase on this topic.

What you eat is your responsibility.

Really.

I’m not sure why this is often hard to grasp and far to overlooked. Every single day I’m responsible for what goes into my mouth and the foods I feed my body.

Whether it’s optimally nutritional or not, no one is stuffing food in my face but me.

I call the shots.

Why then is this food post shared around like there are victims who have to eat junk food…or let’s just say…not optimally nutritional food?

You..me…we make a choice to what we choose to eat.

We are individually responsible for our food choices. It can’t be blamed on anyone but us.

So yeah, the first step to being real with this is taking ownership of your eating and the foods you eat as well as what you buy at the store or when you eat out.

With that being said….

Let’s get to the intent of this food post.

That it’s cheaper to eat non- nutritional food over healthy food.

Like anything in this world, there are a variety of price points on lots of things, food iincluded.

I may not often buy meat out of the fancy meat counter, but it doesn’t mean I can’t buy good meat in the other areas of the meat dept. I buy lean meats that are on sale and chicken which is always reasonably priced.

I have a budget to operate in, as do most of us. You can still operate in your budget and make good food choices.

Since they use the idea of fries for 1.00 ( obviously at a fast food restaurant) and the fruit is obviously the prepped and packed kind ( you ALWAYS pay more for that service!) at a grocery store I don’t find that much of a fair comparison.

Here’s what I will compare. Our local Wendys restaurant is a fast food place but they also offer lots of healthy options.

They have value menus with those 1.00 fries for sure, but they also offer 1.00 salads too.

I love their “real” salads on the menu though. They are often a tasty mix of veggies and fruit with nice serving of protein added with grilled chicken. I skip the creamy calorie laden dressings and opt for their light choices. Water is always my standard drink.

I can’t help but note….the salads are similar in price to a burger/fry/soda combo.

So what’s the difference?

The choice I make.

I love fries. They are like…pure deliciousness.

I also understand they aren’t an optimal food choice which is why I limit them to maybe…twice a month as a treat…

I fully understand though if I walk into that fast food business and decide to order a meal with fries then I am doing it because I choose to, not because it’s a good financial move.

We need to stop using that as a reason for poor food choices.

We are individually responsible for how we choose to fed our bodies.

What about the grocery store?

Pretty much a similar strategy applies.

Really, you don’t need cokes, cookies, and cheese puffs filling up your basket.

Is that stuff cheap? Yep.

But so are canned fruits, beans, tomatoes and other veggies. Add to that lowfat yogurts, cottage cheese and lowfat puddings

Eggs are an amazing and versatile food that are economical and can be used so many ways, for meals and snacks.

Buy real cheese in brick form and cut into cubes. Opt for healthier whole grain crackers and breads. Whole grain pastas and noodles are also other healthy low cost meal choices.

I noted the store brand “wheat bread” was 2.00 but for 89 cents more I got a more nutritional bread made with several grains.

What about fresh produce?

As the photo shows in my post, they’ve used a container of prepped fruit. I see this often in the store and it can be handy. However, you do pay for that convenience….quite a bit. Therefore, I really don’t see this as a fair assessment in this food post to eating healthy not being cost effective.

I do buy some prepped items. One of those is broccoli. I buy the huge bag but it’s convenient for me to use in salads, as a snack, or to throw in a pan and roast. I don’t mind paying a bit more for the convenience.

Mostly though I buy fruits and veggies I prep myself. You can buy many of those already prepped but since we are talking about eating healthy and affordable I’ll suggest prepping your own.

And shop seasonal foods! Last year the blackberry crop was amazing and almost every other week the large cartons were like …1.48…

I seriously ate my body weight in them!

Shopping seasonal on fruits and veggies is an economical way to eat healthy.

One thing our store has started doing is bagging produce that needs to move and marking it 50% off.

Let me tell you… I troll that dept heavy now looking for those tags! I’ve also experimented with new foods because they were on sale.

You may check to see if your store offers those mark downs.

Frozen foods

I understand sometimes the fresh stuff can go bad on you. It won’t if you plan meals with it πŸ˜‰

Anyway, frozen offers healthy foods, and they won’t spoil.

Corn, broccoli, mixed veggies, snap peas, black eyed peas, stir fry mix, edamame and fruits are all good frozen choices. ( I personally do not care for the green beans or cauliflower as I think they are bland and the beans are usually tough) if you can’t get fresh green beans ( the best) canned are a tastier choice.

The bottom line

I buy a variety of foods for my family. Treats are an enjoyable part of life but I also shop to buy nutritionally healthy foods too.

Buying a bag of apples or oranges is usually wthin the price range of a package of Nutter Butter cookies or Oreos.

Do both have an appropriate place? Yes.

Is one more important to a healthy lifestyle than the other? Absolutely.

Can we then suggest eating healthy is more costly than eating food that offers less nutritional benefits?

No. And why?

Because it comes back to what I started with. We are responsible for what we buy and eat. We are responsible for the food choices we make, good or not so good.

There are many, many healthy and affordable food options. We are not victims who have to eat junk food because it’s more “affordable”.

That’s the lie I’m sick of seeing circulated.

Healthy eating is quite affordable, however, you must be willing to eat that way and choose the healthier options that are available.

Tell me, do you think eating healthy is more eexpensive than eating non healthy foods? What are some of your favorite cost effective healthy foods/meals?

Saturday Snippets

Happy Saturday boys and girls!

Today’s post is short and sweet. This past week I hit on two pretty relevant topics that impact a whole lotta people.

Did you get to read them?

The first is called Diet Disasters.

https://sassyfitnesschick.com/2019/08/21/diet-disasters/

I touched on just a couple examples of extreme diets that people resort to in an attempt to lose weight.

Most diets attempted are failed with the person eager to get back to their normal way of living. Nothing extreme or depriving ever works long term.

I constantly preach an old school approach, but only because it’s true and works.

Consistency, with small daily, healthy changes lead to a permanent lifestyle change that is long term sustainable!

The other topic I hit was our relationship with food, The Emotional Impact Of Food

https://sassyfitnesschick.com/2019/08/23/the-emotional-impact-of-food/

This generated some interesting dialogue and I appreciate the feedback.

Whether we acknowledge it or not, we all have a relationship with food

Good or bad.

I took a hard look at how we can use it to support everything from our hunger to deeper unaddressed emotional needs and other issues. Understanding why we use food to medicate us is the biggest, most important first step to achieving permanent weight loss.

Tell me, are there other topics on food/nutrition/healthy eating/weight loss you’d like to see here?

Diet Disasters

One thing that’s for certain under the sun besides taxes and death, is the fact people will always be on some kind of diet.

The diet industry takes in billions of dollars a year from people desperate and willing to try the next thing.

Unfortunately, the majority of those diets are going nowhere fast leaving their fallen victims clutching their celery sticks.

Seriously though I’ve seen the usual ones roll through this week….everything from speed supplements to starvation diets.

Can I just mention again, you really don’t have to go to extremes, be miserable, suffer, starve, and deprive yourself to lose weight and develop of change of lifestyle.

Yet some persist with this idea.

Case #1

I guess for some reason ( maybe cause I write about it ) social media thinks I want to see all kinds of over hyped diet and nutrition “supplements” in my newsfeed.

Besides being annoying, they sometimes amaze me too ( and by amaze I mean at the outright craziness of what they sell) Mostly though, my heart hurts for those who will pay cash grasping at straws in an effort to ditch weight quickly.

With just a little research I learned some of the biggest complaints with this product was high blood pressure, nervousness, racing heart and other cardiac issues.

The FDA made them remove a “questionable” ingredient and it was supposedly replaced with something “safer”.

Hmmm. Ok.

The product is mostly ingredients that act like speed in your body ( is this what they mean by ” speeding up your metabolism ??) and it also suppresses your appetite.

So you’re a nervous, jittery ball of energy running on minimal food, always thinking about when you can eat again.

Hmmmm. Sounds fun to me.

Weird newsflash but….having an appetite, our bodies telling us they are hungry, is a normal, natural thing.

Feed it.

Feed it real food, enough of it, to actually satisfy your hunger.

Our physical needs are often treated like something freakish and weird instead of normal.

Love your body, feed it nutritionally good food. When you do that, and eat enough to satisfy your hunger, you’ll be amazed at how good you feel.

Case #2

I had heard about this diet before when a friend on social media started talking about their “diet” and that they were only eating 500 calories a day.

Mainly I perked up thinking “whoa a gerbil can’t live on 500 calories a day…like….how ya gettin’ outta bed??”

This diet is extreme and he was lured into a sense of…security? Cause it was under his doctor’s care.

Wait a second.

Wait.

What the hell kinda doctor prescribes, supports, encourages, someone to be on a diet where their daily caloric intake is 500 calories and whatever random supplements?

My mind can’t get there.

I don’t care if a person has alot of weight to lose, that to me, is pure craziness.

Crazy and totally not safe.

I didn’t know to laugh or cry when I started reading up on it and exercise isn’t recommended.

Ha…really? Probably because you have to reserve your very minimal energy to keep breathing.

Ever heard of something called your BMR? ( basal metabolic rate)

I’ll tell you. It’s related to the way your body uses energy. For all of us it’s different.

Men and women in general will be different measures. Your BMR is the number of calories your body needs to have just to maintain keeping you alive.

Ya know….breathing, beating heart, to name a few.

For men its roughly 1,662 calories, and for women it’s 1,493.

This is just the basics.

It doesn’t take in you working a full day, your extra activities, as well as purposeful exercise. All of those factors change your caloric needs.

See how it can go bad fast existing on such minimal calories? And yes, you are just existing because you will be dragging without a fuel supply. No energy and mentally foggy.

Not only that, rapid weight loss will consume muscle as well as fat, further affecting your metabolism. And who wants to lose muscle mass??

Recently, I was made aware of another person doing this. Without great detail I’ll just say they dealt with lots of negative effects, and suffered physical consequences like constant hunger, agitation, dehydration, passing out, and another unexpected doctor visit.

And one more point ( I could make a lot more 🀣)

But this is a fact true to any diet, or stomach surgery, or really anything extreme.

If you don’t understand “why” you do what you do with food, if you don’t develop good “healthy behaviors” with food, if you don’t learn different strategies in the “how and why ” of your eating, you will be right back where you started.

Every single time.

Losing the weight may be fairly easy, however the mental shift takes much more time, discipline, and self awareness.

This is where so many people fail to follow through and really work on which is why there is a larger number of diet/ weight loss failures than successes.

In another post for another day, we’re gonna talk more about mental changes and self awareness to food and weight loss.

Again, I preach often, there is no “quick” way, nor should there be. Great weight gain doesnt happen in 7 days, great weight loss won’t either.

Daily, slow and steady, making good healthy choices always wins the race.

Tell me…have you ever tried any type if extreme diet? How did that turn out?

Spotlight on Tomatoes

Summer is rapidly approaching here in Texas. Last weekend we rocked the ridiculous temps over 100, and closer to 110 with the heat index.

It was so sweltering it almost took your breath away.

With the arrival of summer there are some fruits and veggies that seem to just be a part of the season.

Tomatoes top that list.

Is there anything better than a warm, vine ripened tomato sliced with some salt and pepper? I could eat more than my share 😁

So as a nod to delicious summer food I thought the tomato would be a good one for our food spotlight post.

The 411

The tomato is from the nightshade family native to South America.

Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

They are also a great source of vitamin C, potassium, folate, and vitamin K.

Some nutrition facts

The water content of tomatoes is around 95%. The other 5% consists mainly of carbs and fiber.

Here are the nutrients in a small raw tomato:

  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fiber: 1.2 grams
  • Fat: 0.2 grams

Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for a medium one.

Simple sugars,such as glucose and fructose, make up almost 70% of the carb content.

Other plant compounds

The main plant compounds in tomatoes are:

  • Lycopene. A red pigment and antioxidant, lycopene has been extensively studied for its beneficial health effects.
  • Beta carotene. An antioxidant that often gives foods a yellow or orange hue, beta carotene is converted into vitamin A in your body.
  • Naringenin. Found in tomato skin, this flavonoid has been shown to to decrease inflammation protect against various diseases in mice.
  • Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may lower blood pressure in people with elevated levels.

Studies show that tomatoes and tomato products may reduce your risk of heart disease and several cancers. This fruit is also beneficial for skin health, as it may protect against sunburns.

So now that we’ve discussed how good they are for you….

How about a few recipes? Tomatoes by themselves are perfect. I also love tossing them in some olive oil and roasting with asparagus.

Cherry tomatoes are also good in my veggie scramble for breakfast.

As mentioned earlier, they also make perfect light dishes when the days get long and warm.

https://pin.it/jo45ey6w64arnv

https://pin.it/7g6t56mrcvhrj4

https://pin.it/x23cek5gadiep7

By the way….I made the rustic Italian cucumber and tomato salad for dinner last night…it is definitely a keeper.

Tell me, do you have any favorite tomato recipes?