Are you Hungry??

I hear this SO many times, challengers saying they ate their dinner and could eat another meal because they still feel hungry! Many times it takes your body a little bit longer to recognise that it is full. However you also may be doing certain things that are causing you to feel hungry.

You Skipped Breakfast:
If you skipped breakfast, or didn't have enough of it, your blood sugar levels have probably spiked a few times throughout the day - leaving you feeling hungry and craving food. The trick is to make sure you are eating a big breakfast, filled with fiber and protein. My breakfast of choice Shakeology.  It's full of nutrients and a quick on the go options. This keeps me feeling full throughout the WHOLE day!


Drinking Soft Drinks:
Drinking sodas, juices and other drinks that are high in sugar can reduce blood flow to and activity of the part of the brain that regulates our appetite. Fructose, in particular, can trick your brain into thinking that your body needs more food, when you have already eaten. It does this by slowing down the body's ability to use leptin, a hormone that let's us know when we are full. So skip the soft drinks, especially at meal times, as they are essentially empty calories and provide you with no nutritional benefit.

You Are Dehydrated:
Sometimes we may be dehydrated and not even know it. If you are slightly dehydrated you will feel the same way as when you are hungry, and most of the time it is hard to tell between the two. If you are still feeling hungry after dinner, try drinking a glass of water and see how you feel in 15 minutes.

You Didn't Eat Your Greens:
Leafy greens such as spinach, kale, collard greens and swiss chard are rich in folate which helps to protect against weight gain and fatigue. They are also high in Vitamin K which helps to banish food cravings by regulating blood sugar levels. Making sure to eat your greens will fill you up and also provide your body with tons of nutrients it needs. Make sure to load your plate up with these!

Boredom:
Sometimes you are not really hungry, just bored. If you have eaten a satisfying dinner consisting of whole grains, protein and salad then you should be feeling pretty satisfied. However if you are bored you may feel "hungry" because you are looking for a distraction and something to do. My tip is to go for a short walk after dinner, it will help encourage digestion and get you out of the house!
 

Grilled Caprese Panini

2 Servings:

For Pesto Sauce:
1/2 cup basil leaves
1/2 cup spinach leaves
1/3 cup grated parmesan cheese
1/4 cup pine nuts
1 garlic clove
2 tablespoons olive oil


Panini:
4 slices of a sprouted grain bread {Ezekiel}
2 ounces mozzarella cheese cut into 4 slices
1 medium tomatoes and cut into 4 slices
olive oil {for Panini grill}

Directions:
1. Preheat Panini grill
2. For pesto, combine the basil, spinach, parm cheese, nuts, garlic, and oil in a food processor or blender. Puree until the mix becomes thick like a paste.
3. Spread pesto onto each slice of bread, then top with 1 cheese slice and 1 tomato sliver on each.  Put sandwich together.
4. Grease top and bottom of grill, add the sandwiches and close lid. Cook them for about 3-4 minutes or until golden brown on top! These can be served warm or cold but WARM is my favorite!

Who wants a Snack before bed??

You may have heard that eating before bed is a big-time "no no" for those looking to lose weight. In fact, you've probably even heard that eating late at night will undoubtedly cause you to GAIN weight...even worse! For the longest time, I refused to eat after 7PM because that's what Oprah said.

Well, there's good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your hips, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fat loss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here's a good rule of thumb: Avoid carbs before bed.  Instead pick a slow-digesting high-quality protein. Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. Which is a very bad thing during the later evening hours as your metabolism is winding down. Pick slow digesting proteins they provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Animal Protein (not red meat or fish) - White meat protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy...a double win! Red meat and fish have a significantly higher insulin response so they're best to avoid in the evening.

2. Cottage Cheese - Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you're using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables - While these aren't considered a protein, they contain virtually no calories, are high in fiber, and they're very filling.