We often have clients coming to us 
asking for ways to curb hunger. Some report feeling full after they finish a meal only to feel hungry again an hour or so later. Others say they feel o.k. in the morning, but find themselves getting hungry before or after lunch. Many times, just by making a few changes in what and when they eat can make a big difference in how they feel throughout the day. If you are finding yourself hungry outside of mealtime, try the following tips to find the real cause of your hunger and learn how to improve how you feel throughout the day.
1. Eat Breakfast (and every other meal): Eating breakfast kick starts your metabolism and provides you with the energy you need to begin your day. Eating breakfast has also been shown to help promote weight loss and improve mood and concentration.
(As a side note, it is NEVER o.k. to skip meals. Your body needs fuel throughout the day to function properly, and by skipping meals you are throwing your hormonal system off balance which will impair how your body uses and stores calories, causing a multitude of problems, including the storage of calories as fat.)
2. Drink Enough Water: Did you know that hunger is sometimes a sign of dehydration? Be mindful of how much water you are drinking throughout the day. A good rule of thumb: Your urine should be clear enough to be able to read through it (if there were a hypothetical piece of literature in your bowl).
3. Eat Protein: Many times too many carbohydrates in our diets are the culprits for increased hunger and decreased energy and mood. Carbohydrates are great for providing us energy, but our bodies burn through these fairly quickly. Protein takes longer to digest, keeping you feeling full until your next meal. Good sources of protein include lean meat, fish, nuts, beans, legumes, eggs and dairy.
4. Don’t Forget About Fiber: Most of us do not get enough fiber in our diets. Because it is undigestible, fiber moves through the digestive tract slowly, so it makes you feel full and has been shown to help reduce overeating, control blood sugar, reduce cholesterol and your risk of colon cancer. Fiber can be found in whole grains, nuts, seeds, and in the skins of fruits and vegetables. Don’t peel that apple!
5. Know Your Metabolic Type: Just as our bodies look different on the outside, they are also functioning differently on the inside. Knowing your metabolic type, or how quickly your body turns food into energy, is extremely helpful in knowing what ratio of carbohydrates, proteins, and fats you should be eating at every meal. Common symptoms when not eating for your metabolic type include: getting hungry quickly, fatigue, nervous energy, depression, headaches, mental sluggishness and cravings for sweets or coffee. Contact us if you would like to learn what your metabolic type is.
As always, we appreciate your comments and feedback on how these changes are impacting your life. If you are interested in learning more about how to restore health and vitality in your body, feel free to contact us for a complimentary consultation. We provide nutrition and lifestyle coaching in Los Gatos and San Francisco as well as over the phone.
Dorothy Lizak
Nutrition & Wellness Specialist
Photo: thank you to: http://women4hope.files.wordpress.com/2008/01/woman-eating-apple.jpg
discuss Vitamin B - a water soluble vitamin and this week we will be continuing with the water soluble vitamins. Before we begin to discuss Vitamin C let’s discuss what a water soluble vitamin is: A water soluble vitamin is the “watery” part of any animal or plant. Water soluble vitamins can be stored in the body, however it is difficult to overdose on water soluble vitamins because the body can discrete what it does not need and therefore toxicity is typically not seen.