The definition of satiety in the Merriam-Webster.com/dictionary "a feeling or condition of being full after eating food." Try creating that full feeling or the feeling of being satisfied very simply by drinking plenty of water and let's not forget adding vegetables to that. Vegetables are fiborous and give you that "full" feeling, add a few almonds and wash it all down with some water. Try combining a protein with a fat to your carbohydrate, for example, a piece of veggie cheese (no saturated fat) with an apple. It's really pretty simple just don't allow yourself to go hungry. I get a fiberblast with my Nutribullet loaded with veggies, a half of a piece of fruit, avacado and some almonds. Whatever works for you!
I read an article "Evening Food Cravings Linked to Circadian System: by Sandy Todd Webster in the Idea Food and Nutrition Tips Newsletter and found it rather interesting and attest there is alot of truth in the theory. Webster speaks about those nightly cravings that a lot of us struggle with. "Circadian" refers to the 24 hour clock cycle that is innate in all of us. It refers to the way our metabolic clock evolves throughout the 24 hour clock schedule in our eat/sleep cycles. When this internal clock gets interrupted, it can cause hormone imbalances, sleep disruption, among other things. What we eat can affect this circadian cycle. Often times, snacking in the evening and what we snack on after dinner can cause sleep disruption. Foods high in saturated fats, caffeine, alcohol which all those foods are usually higher in calories can disrupt sleep because our bodies need to digest them and theyreac havoc on our different hormones. Once upon a time when we hunted and gathered our foods, those fattier foods were necessary not knowing when the next meal would come along. Now we just have to go to the grocery store to buy our food. Not a whole lot of caloric burn in that! There seems to be a connection between the biological clock and metabolism and our hormones and how they affect the sleep rythem which creates an end result toward obesity. Snack lightly when satisfying those late night cravings!
So how did you do in February with making simple modifications to your lifestyle in order to create positive lifestyle changes?
One of our lifestyle changes was to drink more water. So how did you do? Did you know that water is essential in order for our bodies to perform properly? Water is essential in transporting waste from the body, it helps to regulate body temperature, and helps with the digestive process. When you are dehydrated it can lead to fatigue and have an affect on your performance because it can cause cramping.
What's stopping you from hydrating? Learn to sip a little bit throughout the day. You not only get fluids from water but also from your fruits and veggies and other beverages. Monitor your hydration by the color of your urine. A more pale yellow color is a sign of healthy hydration.
Cheers to healthy hydration!
Let's create a fresh start for 2012. Let's begin with creating healthy habits that will become for us lifestyle changes. Start out with small manageable changes and easy very specific short term goals such as adding one more glass of water each day. Don't immediately set yourself up for failure and instead pride ourselves on healthy accomplishments that will become a part of our lifestyle.
Look at the following healthy habits I challenge you to make for the Month of February. Are you up for the challenge?
- Eat breakfast daily (protein, carb and fat)
- Drink one more glass of water per day
- Create acccountability with someone
- Take a minimum of 5 minutes in the day starting with 3 x's per week for spiritual nourishment
Let's share our accomplishments! Now let me go get that glass of water :))