Feel Fuller. Longer.

I wanted to feel fuller, longer without adding more calories and carbs to my daily intake. I was always starving by dinner and then I would overeat or snack after dinner.

After some research, here is what I have been doing to feel fuller, longer and limit those “hangry” outbursts.

Water

Start your day with a bottle of water. I have a bottle of water right next to my bed. When I get up I drink the entire bottle prior to my breakfast. My bottles are 20 ounces. I drink five 20-ounce bottles every day.

Drink water like your life depends on it (because it does)! Oftentimes hunger is just your body’s way of telling you it needs more water. Drink 80+ ounces of water every single day. Your body will thank you (no more hunger, better skin, better gut).

Meals

Always eat breakfast. Feed your machine. Start your day off with a great start.

  • If you aren’t a breakfast eater (I used to hate eating breakfast), start small; a small serving of oatmeal, an egg, cottage cheese. Then work your way to adding something new every other day or once a week. Go at your own pace.

Eat every 2-3 hours. Breakfast, Snack, Lunch, Snack, Dinner. I had to set reminders on my phone so I would remember to eat. Skipping snacks or meals was causing a lot of set-backs.

Have more than one item on your plate at each meal. For example, don’t just have an egg for breakfast. Add some grapefruit or cottage cheese or both. Add additional vegetables with your lunch and dinner.

Strategically add a healthy carb or high fiber food to the meal or snack that will be most helpful in alleviating the hunger pangs or temptation for over-eating. For example, I am always stupid crazy hungry in the afternoon, right around 200-300P when that horrible energy zap hits.

  • I love crunch so I will eat some carrots with my favorite greek yogurt dip.
  • A piece of toast (Dave’s Killer Bread Whole Grains) with a little soy nut butter (I am allergic to nuts).
  • An apple with soy nut butter.
  • Oatmeal (this is also high in fiber).

Eat Slower

It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Enjoy your food. Take your time. This allows the brain to catch up with your stomach and tells your body that you are full.

  • Take smaller bites.
  • Read, play a game on your phone, or talk to someone while you eat.

Know Your Body

Help your stomach adjust to the lowered calorie intake. Slowly adjust the recommended daily calories based on your BMI.

If your daily calorie intake should be 1300 to maximize the amount of weight lost per week; but your body just cannot make that adjustment (from your usual 3000 calories you used to eat daily) then start off with 2000 calories one week, then 1800 calories the next week, then 1500 calories, and so on.

  • The amount of weight you lose each week won’t be as significant but at least you are losing some weight and not falling off the wagon due to hunger.

Know your body and what it needs to be successful. This is your journey.

Natural Appetite Suppressants

Don’t spend your money on all those manufactured appetite suppressants. Here are the best appetite suppressants you can consume for an all-natural effect.

  • Protein; increase your daily protein intake. Have a healthy protein shake as a snack to really increase your protein for the day.img_2369
  • Healthy fats; avocado, Greek yogurt, nuts, seeds, EVOO, soy (if your body is okay with soy products).
  • Water.
  • Fiber; vegetables, whole grains, beans, apples, avocado, almonds.
  • Dark chocolate; yes, you read correctly. A small piece of dark chocolate has a lot of fantastic properties and one of those being appetite suppression.
  • Ginger; drink some ginger tea throughout the day to help alleviate hunger and feel full.

Homemade Ginger Tea:

    1. 4-6 cups of water (based on your preference for the taste of ginger).
    2. Add three thinly sliced pieces of fresh ginger.
    3. Add sliced lemon (to your taste).
    4. Bring to boil.
    5. Let seep for 20 minutes.
    6. Enjoy!

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Carb Cycling and Endomorphs

Your body needs carbohydrates to survive; they are the body’s energy source. Eating the right carbs (aka complex carbs) are very important to a healthy lifestyle.

Complex carbohydrates are found in whole grains (don’t confuse whole “wheat” with whole “grains”), legumes, and starchy vegetables contain sugar but in complex form, which takes the body more time to break down and use, therefore providing your body with more consistent energy. Complex carbs also include more vitamins, minerals, and fiber.

Simple carbohydrates are the easy-to-digest, basic sugars. Some of these sugars are naturally occurring, such as those in fruits and milk, while refined or processed sugars are often added to candies, baked goods, and soda (fructose, glucose, syrup, etc). The processed sugars give you a boost of energy and then have your body feeling sluggish shortly after (aka the crash).

Be sensible with the simple and complex carbs you choose to eat as part of your balanced diet. Which leads to our next discussion; carb cycling.

My body type is an endomorph. I carry my weight (read “fat”) in my lower abdomen in the form of subcutaneous (the easier to lose fat that lies just under the skin) and visceral fat (the really difficult to lose and dangerous fat that wraps around the internal organs and can cause serious health issues) as well as in my hips, butt, and upper thighs. I am very much pear shaped (small on top, small waist, but bigger hips/butt/thighs).

Endomorphs tend to be more sensitive to carbohydrates (cravings, process sugar rapidly, and the body turns carbs to fat quickly). Also, the endomorph body automatically conserves any extra calories as fat much quicker and for longer than other body types.

An endomorph would benefit greatly from carb cycling. Carb cycling is alternating the amount of carbohydrates on a daily, weekly, or monthly basis. Carb cycling is beneficial for people who are training for marathons or muscle building as well.

Monitoring the macros is vital to a successful carb cycle plan. A typical weekly carb cycle plan may include two high-carb days, two moderate-carb days, and three low-carb days. Protein intake remains consistent, but the fat intake will change based on the carb intake (i.e. a high-carb day normally means a low-fat day and a low-carb day equals a high-fat day; all fats should be healthy fats).

Carb cycling requires a little more strategy, planning, and monitoring than a typical nutrition plan. Endomorphs can track their macros and use proper weekly meal planning to ensure their carbohydrate intake is different each day and keeps their body guessing to limit the body from holding onto the carbs and storing as fat.

A great place for endomorphs to start are macro rates of 40% carbs, 30% protein, and 30% fats; working towards 30% carbs, 35% protein, and 35% fats. Also, all carb-dense meals should be consumed immediately before or after exercise.

A healthy carb cycling plan:

  • Low carb days: 50 – 80 carbs total
  • Mod carb days: 90 – 110 carbs total
  • High carb days: 150 – 160 carbs total

Don’t forget:

  • Be sure to eat more complex carbs than simple carbs, even on mod and high carb days.
  • Carb cycling is helpful for all body types and all levels of fitness/health. Be sure to research your body type and/or fitness goals for more help for your specific needs.
  • Endomorphs need to exercise in moderation when the goal is to lose weight. Don’t overdo it (it won’t help, in fact, extreme exercise plans will stall your body and put your body into starvation mode) but also don’t just sit; always be moving. Walking for 30 minutes every day is extremely beneficial for weight loss and alternating 2-3 HIIT sessions will jump start your body to burn fat.
  • Monitor your macros and plan your meals for great success.

Lost So Much. Gained More.

What an adventure these past eight months have been; divorce, relocation to Arizona, new job, a totally new life. I have lost so much and gained so much more.

My health and fitness have taken a backseat to an emotional roller coaster. Rather than focus on physical health, I was focusing on my mental health. I have processed every single emotion available in this world and ended on a calm, happy version of myself. I was forced to change; my world was literally flipped upside down and inside out, and I am now open and accepting of change, I am more resilient and flexible. I do not worry about every single little thing anymore; rather I allow myself to worry about the important things for a short time, then I let it go and keep moving forward.

I relied on family and friends (including my dog), lots of reading (the Bible, articles, blogs), watching motivational videos, and music (I am a firm believer that music has healing properties). I created a better relationship with God and worked through all the past hurt and anger (from birth to present day). I allowed myself to grieve and most importantly I allowed myself to heal.

At the end of that ridiculously long, dark tunnel there was a light. I worked extremely hard to see that light, to stand in it, and relish that wonderful light called hope. This process made me live breath to breath, then moment to moment, and finally day to day. I am still a planner but I don’t worry about the future anymore, rather I anticipate the fun adventures I plan.

When I let it all go and moved forward, I felt all those chains (all that negativity) fall right off; I literally feel lighter. I finally know, for a fact, that I deserve happiness and happiness looks good on me.

Make sure you are taking care of yourself, especially your mental and spiritual health. Get your head and soul right. Your physical health will be easier to manage when you do; I promise. The psychological hurdles you avoid will directly impact your overall physical health:

  • Cortisol is the negativity hormone that holds on to all your fat, especially the really bad visceral fat.
  • Your metabolism will slow down to a snail pace.
  • Sleep will be impossible so your body will never recharge and rest.
  • Stress and depression will make your body hurt and you will make yourself sick.

** If you are suffering from depression or having suicidal thoughts, please contact 1-800-273-8255 now. You are enough. You are worth this amazing life. **

I believe that we are who we choose to be. Nobody is going to save you. You have to save yourself. Nobody is going to give you anything. You have to go out and get it, fight for it. Nobody knows what you want except you. Never give up, ever. Create the life of your dreams.

Every day of your life is a special occasion because you are alive, so start acting like it!

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Favorite Hippie Foods & Drinks

Here are some of my go-to foods that help me achieve my healthy eating goals:

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Simple Truth Organic Digestive Herbal Team. I am absolutely in LOVE with this tea. It is not a detox tea. It supports a healthy digestive tract and reduces bloating. If you suffer from bloating (whether regularly or occasionally), this is the tea for you. I drink about 3-4 cups of my “tummy tea” throughout the day. I have a very temperamental digestive tract and most foods make me very bloated and distended. This tea is amazing at significantly reducing bloating and keeping you regular.

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Uncle Matt’s Orange Turmeric Probiotic Juice. A fantastic way to get 1 Billion probiotics and 500 mg of turmeric. Probiotics are extremely important to your digestive health and losing weight. Turmeric is a powerful anti-inflammatory and antioxidant; including lowering your risk for heart disease, Alzheimer’s, and depression. I drink one cup of the orange juice with two teaspoons of apple cider vinegar. Apple cider vinegar (ACV) has many benefits including healing acid reflux and ulcers, lower blood pressure, improve diabetes, super-charge your metabolism, stabilize blood sugars, and assist with weight loss. I have personally noticed more stable blood sugar levels, more weight loss (than before when I did not use ACV), more energy, and my ulcers do not bother me anymore. I have at least two teaspoons of apple cider vinegar per day and I typically start my day with this drink.

IMG_3448Better Oats Oatmeal. The oatmeal that I purchase is the 100 calories, sugar free, and contains 24 grams of whole grain. This is a heart healthy option that contains flax seeds and whole grain rolled oats. The healthy fats help lower cholesterol. Also, the oatmeal is filling and keeps me full until lunch.

IMG_3552Tuna and Dill Triscuits. My favorite lunch is tuna with Dill Triscuits. Tuna is packed with protein and the Triscuits are a whole grain healthy alternative to chips.  I season my tuna with pepper, mustard, and about a teaspoon of Light Miracle Whip. Fast lunch that goes great with vegetables or salad.

IMG_3449H2O. Never forget about water! Your body needs water to stay hydrated and keep your body functioning at its best. I use a water bottle that is clearly marked to make sure I get at least 80 ounces of water each day. For me, this makes everything easier and it doesn’t feel as daunting to get my daily water intake.

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A Week’s Worth of Tips

Helpful Weight Loss Tips and Tricks

Staying motivated to keep going, even when your mind and body are telling you not to or even trying to sabotage you, is very hard; especially when starting out. This week was difficult to get back into the swing of things but I noticed it’s the little things that make this journey easier.

Tip #1: When you are out and about, stay out and about. Meaning: get everything done you need to get done when you leave the house. For example, I dropped my daughter off at school and immediately went to workout. I didn’t tempt myself by driving back home. When I drive back home, I tend to not want to leave the house again. After your workout, get any shopping done or errands done. That way, when you come home, you are settled and ready to start work or take care of chores, etc. I noticed I stayed committed to my exercise routine.

Tip #2: Eat five small meals a day. If you suffer from cravings (like me), take the total number of calories you need to eat for the day and divide it by five. For example, if your BMR is 1,500 calories per day and you will have five small meals per day: 1,500 / 5 = 300 calories per meal. Most people have an “average” day of 8:00A to 6:00P when most of their “eating” will be done; that is 10 hours. So you would space/schedule your eating every two hours. I do not each a meal first thing. I do my 30 to 45-minute cardio every morning at 9:00A. My first meal is at 10:00A, eating every two hours, and I finish no later than 6:00P. This worked wonders for my cravings and hunger pangs. Adjust the timetable to your schedule and your BMR needs.

Tip #3: Set alarms on your phone or calendar (or both) to remind you to eat smaller meals throughout the day. I always forget to eat throughout the day. When I don’t eat throughout the day I get severe hunger pangs and cravings, then I am so hungry in the evening that I overeat and just sabotaged myself. I use my phone alarm; very simple and easy. It isn’t fool proof but I found this hint kept eating at the forefront of my mind. I didn’t miss a meal all week.

Tip #4: Plan your meals for the week. Have your healthy food on-hand and ready to go for cooking and consumption. If you don’t plan your meals and snacks for the week, the temptation to eat other (unhealthy) foods will always be there. If you always have your go-to healthy snacks and a variety of healthy foods readily available, the temptation won’t be as great. When I was out and about (Tip #1), I made sure I got all the items I would possibly need for the week.

Tip #5: Drink water! And I mean drink lots and lots of water. Staying hydrated helps with hunger pangs and cravings, increases skin elasticity and appearance, reduces cramps and bloating, and keeps your body functioning appropriately. I am working my way up to one gallon (16 cups) of water per day.

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Protein Shakes Update

GNC Total Lean Advanced Lean Shake Burn

Here is an update on the GNC Total Lean Advanced Lean Shake Burn protein powder. I exercised without the shake and I exercised with the shake. Every time I drank the shake 30 minutes prior to exercising here is what happened:

  • Jitters, shakes
  • Heart was racing
  • Nausea (intense)
  • Stomach pain
  • Headache, dizziness

I could only make it 20 minutes through my typical work-out (50 minutes) before the above listed symptoms made it unbearable and I could not continue my work-out. It took several hours (3-4 hours average) for the above listed symptoms to go away. Not fun at all.

On days that I did not take the shake, I did fine. I was energized and made it successfully through every work-out without issue.

The GNC Total Lean Advanced Lean Shake Burn is not for me; I did not find it effective because I could not exercise, therefore not allowing me to burn fat and calories.

I will continue to drink their Total Lean 25 Shake. This is a shake that comes in a bottle and has 25 grams of protein as well as only 170 calories. I drink this shake if I am in a hurry and I know I’m going to need some hunger pains or cravings assistance. Also, this is a great “recovery” drink due to the high protein content. If I have a hard-core exercise day and my muscles are feeling the burn, I definitely drink the Total Lean 25. It is delicious and healthy.

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Protein Shakes

GNC Total Lean Advanced Lean Shake Burn

I took my usual monthly trip to GNC (where I get my serotonin supplements) and saw their Total Lean Advanced Lean Shake Burn. It is a whey-based protein powder and it is a high-energy thermogenic supplement.

What does that even mean? Before you exercise (30 minutes before), you drink the shake. When you exercise, the product claims to burn three times more calories and give you extra energy. Also, the Lean Shake Burn has 30 grams of protein, which is most helpful in building lean muscle and muscle recovery as well as keeping your body feeling full.

I didn’t buy the big container. I wanted to try it before committing to that much of the Lean Shake Burn. I bought a few of the packets (vanilla and chocolate).

The Lean Shake Burn has a note that the product may have significant settling. Change that “may” to “have”. The shake definitely settles and have significant clumping. I had to constantly stir/shake, then drink; stir and drink, stir and drink, very quickly. Such a pain. You can only mix it with water in order to get the maximum effectiveness of the product. The taste wasn’t that bad (I tried the vanilla).

I don’t “feel” any different; a little energized but I don’t know if that is from the exercise or the shake or both? Time will tell. I will keep you posted. Check here for my update on the GNC Total Lean Advanced Lean Shake Burn.

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