Posts tagged ‘fatigue’

Curb the Craving…

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Although the cartoon might bring a chuckle, it’s not about being skinny…it’s about being healthy!  Without question, the foods we put in our body impact on vitality and health.

A frequently asked question I hear is “how can I curb my desire to snack”?  

My first reaction is to emphasis snacking is a bad thing, what you snack on is. Our body needs fuel and it’s best snack every 2-3 hours than deprive yourself or eat huge meals but choose your snacks wisely.

Secondly, drink H2O…many over ride the body’s desire for hydration as hunger and feed the body when it should be hydrated with water.  *I’m a huge fan of Kangen water – alkaline water which has a multitude of various pH levels for drinking and cleaning!  Love to educate you on the difference!  It can be life changing.

The cravings can be physical (deficiencies) or mental (thoughts and habits), the key is to address them rather than feed them (literally).  Eating nutritionally deficient foods (processed and high in sugar) won’t address the bodies hunger for long, thereby, reaching for more food (calories) with health and weight issues.  It’s challenging. Having a wellness coach makes a huge difference by providing insight, encouragement and support.  Do you need to make some changes in your lifestyle?  Let’s do wellness together!

TCOY!  If you don’t take care of YOUR BODY, where will you live??

Coach Lucy

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Sharing good information…below is a blog post by my friend Ashly Torian

Curb the crave NOW!

Food cravings; they can come at us quick as a wink. We are focused and ready to make changes…then BAM….all of a sudden it hits! Unfortunately, food cravings are unavoidable, and to deny their existence will make you more vulnerable when they attack.

The proactive way to combat them is to meet them head on. Here are some great tricks to curb those cravings. Keep them handy and easy to get to until you learn them. I suggest posting them under “notes” on your phone! I love that gadget! I post everything under NOTES…grocery list, affirmations, workouts…and now FOOD CRAVING TRICKS!

FIRST – Get to the Source of the Craving.

Cravings often occur when your body is missing some nutrient or type of food that your diet has been lacking. You can prevent them by making sure you’re eating small, well-balanced meals and snacks throughout the day.

As a matter of fact, if you’re eating whole foods every 3-4 hours, your belly will stay relatively full and your blood sugar will remain level. Without dangerous dips in your blood sugar, you’re less likely to crave quick fixes like simple carbs or bad fats.

Drink Drink Drink! WATER!!

Did you know that sometimes what our brains register as hunger is actually our bodies trying to tell us that we’re dehydrated? The next time a craving hits you out of nowhere, make it a point to drink a full glass of water. Not only will it fight “hydration pangs,” it’ll also curb your cravings by filling your stomach.

Distract Your Taste Buds.

Sometimes cravings hit because you’re stressed or bored and your mouth needs something to do. A great trick is BRUSH YOUR TEETH!  No one wants to eat right after they brush their teeth!  The burst of flavor will refocus your palate and nip that craving in the bud.  Send me your favorite ways to “Distract your taste buds” and I will post them on my blog!

Change your Course.

Sit down and make a list of 10 things that you can do instead of succumbing to your cravings. Keep the list close at hand and refer to it often. It may sound cheesy, but it’s a great weapon against those pesky cravings.

Your list might include going for a walk, gardening, taking a quick shower, playing with a pet, or chatting with a loved one. The point is to focus your attention elsewhere and recondition your mind to crave something more active instead of the food you don’t need.

Rule Your Cravings with an Iron Fist.

Sometimes it’s less about craving a particular food and more about general impulse control. The next time you are hit with a diet-busting craving, clench your fists as you tell yourself that you will not indulge. Research has shown that the physical activity of clenching your fists can help you assert control and be conscientious in your decision making.

Split –it!

Robert took me out to dinner on my birthday, it was divine! I had the best meal at Saltgrass Steakhouse, Grilled Pork Chops and Asparagus…yum! At the end of the meal, I am feeling good about what I chose to eat, it was filling and satisfying.  THEN the waiter asks if we would like dessert.  OH BOY! I have the best excuse right there to go all out…it is my birthday after all.  However, we made a good decision; we ordered cheesecake….1 slice to split. Thank goodness we did too, because it was FANTASTIC!  Splitting it with Robert allowed me to truly enjoy this wonderful dessert slowly and with relish!

So best advice, if you just got to have it…split it with a friend or spouse.

  • You’ll get a satisfying taste, preventing you from feeling deprived and possibly opening yourself up to a dangerous binge later on.
  • By splitting the portion you instantly cut down on the amount of food put into your stomach,  it will also bring your treat down to manageable levels of sugar, fat, and sodium.
  • You get instant support PLUS the enjoyment of sharing time with a loved one.

 Be Well!

Have a DRINK on me! H2O that is :)

 
 
 
 
Summer is HERE! One thing I cannot emphasis enough as a Wellness Coach is DRINK WATER…your body IS NOT requesting coffees, sodas, juices (that’s what your mind has become programed to by your behavior).
 
Please…have a drink, or two or 8 on me…H2O does your body good!
 

Are you drinking enough WATER?

Warning signs of dehydration: dizziness, headache, heaviness in the head, flushed skin, weakness, fatigue, dry mouth, loss of appetite.

Are you drinking half your weight, in ounces, of water? WATER is an essential nutrient that is involved in every function of the body. It transports nutrients and waste products in and out of cells. It is necessary for all digestive, absorptive, circulatory, and excretory functions, as well as the utilization of the water-soluble vitamins. Yet most people don’t think about drinking water throughout the day.

Dehydration is the leading cause of mid-day fatigue. When you are dehydrated, your body temperature increases and you lose not only water but also valuable electrolytes such as the essential minerals potassium and sodium.

Dry mouth and being thirsty is one of the last indicators of dehydration in the body. Being thirsty can be confused with hunger because both sensations are similar in the way they register in the brain. You may be reaching for food when you should be reaching for water.

Make sure you are drinking half your weight, in ounces, of water each day. If you weigh 140 lbs. you should be drinking 70 oz. of water each day.

***TAKE IT TO THE NEXT LEVEL***

Alkaline Water!!!  I am a HUGE advocate for drinking KANGEN WATER (8.5 – 9-5pH)

Learn more DEMO and let’s talk…if you’re in the KC Metro, let’s connect up so you can try it too!

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