Posts Tagged With: Hydration

Hunger Pains

17592254764207399_IE1gMVLJ

 

Hi friends! Sorry for the neglect. Work has been super busy lately! I haven’t had time to write. I have not forgotten about you. Tonight, I wanted to talk about something I have been dealing with-hunger pains. Often we think we are hungry and we are not hungry at all.

Things to ask when you feel the stomach screaming for food:

1. Are you hydrated? Many mistake thirst for hunger. Before popping any food in your mouth, go grab a glass of water. If after drinking 8 ounces of water there is still hunger, eat something healthy.

2. Are you sleeping well? The hormones that regulate hunger and feeling full (grenhlin and leptin) are disrupted if we are not sleeping well. So, our bodies scream, “Feed me,” and “I am not satisfied!” Lack of sleep leads to overeating.

3. Are you stressed? Food makes us feel good. Especially those sugary, salty, fatty foods. Many times we are not hungry, we are stressed out and our bodies are crying out for comfort. Take a walk instead, workout, journal, call a friend and not Ben and Jerry. 😉

4. Are you bored? Boredom can lead to all kinds of trouble. It’s not good to be overworked or busy all the time. It is also not good to sit and eat and eat. Food is fuel, and as we know every gas tank has a limit. Put in too much, and it spills out. Eat too much, gain weight. I like the phrase, “Eat to live, not live to eat.”

5. Are you eating in front of the TV or media? Studies have shown that people who eat in front of the TV or at the movies consume far more than those who eat at the dinner table or other places. I watched this study where they gave people in the movie theater stale popcorn and they ate all of it. When they exited the movie, they gave them samples and the people spit it out. Because they were so engrossed in the movie, they didn’t register how much they ate or what they were eating. If we can, don’t eat in front of the TV, etc…

6. Are there vitamins in your food? I will say it again and again. The quality of food we eat is important. Trans fats, sugary, salty, processed, and most fast food do not contain the vitamins and minerals our bodies need. So, since the body views food for fuel, it says, “Feed me more.” The nutrients are not there so the body keeps craving real food. Also, the foods I mentioned make the body want more sugary, fatty, highly processed food. The body is never satisfied. Taking multivitamins and eating poorly does not solve the problem either. The best way is to eat whole foods.

7. Are you getting enough fiber? Fiber is a great asset. It helps to regulate blood sugar, cleanse the body, and help us feel full. If there is no fiber in our diets, we are probably HUNGRY! Many diet programs work because they encourage the consumption of fiber.

8. Are you hormonal? Emotional? This isn’t just for the ladies. Many times when something is not going well for us, we turn to food. For some it’s sweets, others it’s alcohol, for some it’s pizza and wings…whatever the choice it’s due to wanting comfort. As for the hormones, many women have tremendous cravings based on hormone shifting. You may not be able to stop the cravings, but you can choose better options-fruits, veggies, lean protein, and choose to workout instead of pig out.

So, my friends, those hunger pains may not be due to the bodies need for food. I have had to stop myself in the busy last few weeks and ask, “Am I hungry or stressed? Is there a better option than what I have chosen? Maybe I am dehydrated not hungry.”

I hope you keep on the wellness journey! It’s a lifestyle change; one I am excited to take with you. You can do it! I believe in you! Have an awesome week. I hope you feed your body real food and make time to work it out! Cheers,~Erin.

Fitness Motivation Sign 59

 

Categories: Fitness, Nutrition | Tags: , , , , , , , , | Leave a comment

When You Can’t Workout

c68dba340994bac7ab135e84ec4e40be

Hello my fitness friends. I wanted to post something that hits close to home. I can’t workout for 2-6 weeks depending on what the doctors say. I was in a car accident last Friday and injured a rib and my cervical spine. I am doing very well considering my car is totaled and it could’ve been much worse. I am thankful! So, I am have been trying to find ways to not slip into bad habits and stay healthy during this time. It’s easy when stressed to grab that bag of Cheetos and veg out on bad food choices. Here are some tips from me.

1. It’s 70 % diet and 30% exercise. When we can’t work out, we can still choose food that is healthy for us. We may not lose as much weight (if that’s the goal), but we won’t gain. Stick to whole foods, healthy options, and vitamin enriched foods. Avoid processed foods, highly salted and sugar loaded foods.

2. Stay hydrated. If your body is injured, you need plenty of fluids to heal. Water helps flush toxins from the body.

3. Stretching, walking, or pool exercises. If your doctor clears you for some light exercise, then stretching, walking, and exercises in the pool are low impact on the joints (if you have not injured your lower body). Talk to your doctor about what you can and cannot do.

4. Rest. If you’re like me, rest can seem like punishment. Especially if you’re used to working out daily. However, as stated last post, rest is good for the body. It’s something our bodies need to function properly.

I will say that if I were in bad shape, I would probably be worse off physically from the car accident than I am. The muscles built around my core, spine, and upper body helped to protect me from worse injuries. Building muscle helps our bones. Eating healthy helps our bodies heal faster. So being fit has more benefits than we may realize. So, keep up the good work. I am cheering for you!!!

tumblr_m3a1og5G331rp67c8o1_500

Categories: Fitness, Nutrition | Tags: , , , , , | Leave a comment

Blog at WordPress.com.