Renov8 Fitness Blog: Learn More About Health, Wellness, Fitness and Nutrition


Viewing entries tagged
hunger

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When You Should Eat

I get asked all the time about when and what people should be eating.

The more clients I work with, the more obvious it has become that there’s no right answer.

So today, I want to quickly share my general rule of thumb.

Eat when you’re hungry :)

As in when you feel physical signs of hunger like your stomach rumbling.

Too many people today confuse other things like boredom and stress with hunger.

We need to tune into our bodies and listen to what it is physically telling us – your body, not your brain!

Obviously, don’t wait so long to eat that you want to eat everything in sight or you get low blood sugar.

But test it for a week. Begin eating when you feel physical hunger and stop at satiation rather than fullness.

If you want to get lean and stay that way, eat when you’re hungry and stop before you’re stuffed. Prioritize vegetables and protein, and you’ll be good.

Want more support with nutrition? Click HERE for details. My online Nutrition & Lifestyle Coaching may be just the thing for you!

Speak soon,

Heather Binns

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It’s Okay to Be a Little Bit Hungry

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It’s Okay to Be a Little Bit Hungry

Food is all around us. It’s available everywhere.

Whatever you want you can have at any time. But because of our over-abundance of food, we’ve forgotten what hunger actually feels like. We are completely out of touch with what our body truly needs.

Contrary to popular belief, you don’t need to eat every two hours to lose weight. In fact, it takes your body closer to 3 hours to metabolize your last meal! If we never allow ourselves to actually get truly hungry, the fat is going to pile on for the majority of people.

We all know this scenario – you are about to cook dinner, but you’re “starving.” You grab some crackers or chips and think “I’ll just have a few to take off the edge.” Before you know it, half the bag is gone AND you eat dinner.

Yikes!

I’m writing this to you today so that you can take time to learn about your own hunger…sounds odd, I know.

The next time you go to eat, I want you to rate your hunger level on a scale from 1-10, 1 being not hungry at all, 10 being absolutely have to eat or I will pass out (you won’t unless you have medical issues, I promise!).

Try to eat when you are about an 8 on the scale and stop before you’re stuffed. By practicing using the hunger scale, you will learn for your body exactly what it needs, when to eat, and you will learn that being a little bit hungry is okay and even a good thing.

Reply and let me know you’re giving this a go and how the experiment works!

To Your Success,

Heather Binns

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For the love of PIZZA!!!

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For the love of PIZZA!!!

We love pizza. Do you?

Did you know you can have pizza as often as you want while staying healthy and lean? Here’s how...

  • Whole wheat tortilla
  • 2 TBSP organic pizza sauce
  • A large pile of spinach and arugula blend (obviously, wilts down a lot)
  • Large pinch of shredded Italian cheese blend
  • Sliced tomatoes
  • Garlic powder
  • Dried oregano
  • Hot red pepper flakes (leave these off if you don’t like spicy)

Bake at 350 degrees for approximately 12 minutes. Voila!

We’d also highly recommend adding a protein like grilled or baked Chicken to this.

Give it a try and let us know how you enjoy it!

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Hunger or Craving?

You’d think it would be easy to eat when you're hungry and drink when you're thirsty, but as we all know, it’s not as easy as it sounds. In our day of living we’ve all become accustomed to habits based upon our daily lifestyles. For example, when I worked in the corporate world many years ago, I started drinking coffee each morning because that’s what everyone did. It was an unnecessary habit I started when I arrived at work each day.

Nowadays we’ve lost our true perception of hunger. How do we know if we’re truly hungry or just experiencing a food craving? The key is learning how to recognize the difference between hunger and cravings.

True hunger commonly occurs when you haven’t eaten for a while (a few hours or more). If you’ve gone a really long time without eating, you’ll also notice hunger pangs in your stomach such as rumbling and grumbling. You may feel weak and lightheaded with a possible headache. My husband always knows when I’m hungry because I get cranky, too (commonly referred to as ‘Hangry’).

One important thing to remember about hunger is that the feeling doesn't pass with time. If you’ve waited approximately 15-20 minutes and you’re still feeling the same way, then you really may be hungry. Your body is telling you that you need to eat and satisfy that hunger with food. Just make sure it’s not one type of food you are fixated on, as that may be a craving.

Cravings are usually for one specific ‘comfort’ food such as sweets, salty items, and fatty foods versus just nourishment in general. Cravings are also commonly caused by negative feelings and can be stronger if you’re dieting or restricting specific foods from your nutrition. And for us ladies out there, these cravings intensify during our menstrual cycle and pregnancy. What fun!

Many times we give-in to our cravings to feel better, but it can also put us a through an emotional roller coaster. We feel good while consuming the food item of choice, but then feel guilty afterward. Occasional guilt after over-indulging is normal, however if every single meal is a battle with excessive guilt, regret, and shame, then this might be something more serious.

Cravings can also occur right after we’ve eaten. For example, I commonly crave sweets the moment I’m done eating dinner – that’s my downfall and it’s a true sugar craving! But the most important thing to remember about cravings, is that they will pass with time. When I have those sugar cravings, I sometimes give-in to them, but many times I try to distract myself and eventually forget I even had the craving in the first place.

Try distracting yourself with journaling, exercise, sleeping, working, studying, listening to music, talking to a friend, or anything else that will shift your mindset to a positive new task at hand.

So, the next time you have the desire to eat, stop and try to recognize if it’s hunger or just a craving.

Have a happy, healthy and nutritious day!

Heather Binns Founder, Renov8 Fitness, LLC


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