Are you really hungry?

If it is not your typical meal time or if it is after dinner and you should not be hungry but find yourself wanting food, then you are probably not truly hungry. For most, we are no longer in tune with our hunger signals. We eat for all kinds of reasons beyond true physiological hunger. So, let's start today to identify if we are truly hungry. Start by asking yourself the following questions --

• Am I thirsty? -- If so, have a glass of water
  
• Tired? -- this can lead to craving carbs, instead take a nap or take an energizing walk
  
• Bored? -- find something to do other than eating
• When was the last time I ate – was it less than 3 hours ago? -- If not, you should not be hungry
  
• Can I wait 15 minutes before I eat again? Until the next meal? -- If so, leave the kitchen or put down the treat you picked up from the check out line and distract yourself until your next meal.
  
• On a scale from 1 to 10, what is my hunger? One represents not very hungry while 10 represents extremely hungry. If you rate yourself an 8, 9 or 10, it’s time to eat.

You may be surprised at how many "false" hunger signals we experience throughout the day.

Eating for Energy

We could all use some extra energy - well, maybe not if you are under10 years of age. For those of us that are not bursting at the seams and running and skipping to everywhere we go, there are some healthy ways to feel more energetic. Besides exercising, which actually increases your energy level, there are certain eating habits that can also help. Ask yourself the following questions to see if your lack of energy is diet related --
-- first, have you eaten in the past 3-4 hours?
-- Are you eating healthy foods, that contain carbohydrates, such as fruits, veggies, low-fat yogurt and whole grain carbs?
-- Are you getting enough iron in your diet (you need 18 mg/day)? You can find iron in whole grain foods, beans, lentils, leafy greens, blackstrap molasses, iron-fortified cereals and beef and dark cuts of chicken. Vit C will help you absorb iron, so eat an orange or drink some orange juice with your iron-containing food.
-- How many glasses of liquid have you drank today? Make sure you stay hydrated -- drink your water.

Support for your New Year Resolutions

Hopefully you are still going strong with your health resolutions. At this point, it may make sense to enlist some help and support. Studies show that snail mail reminders and tips help people reach their health and wellness goals, as well as support from family and friends. So, to help support your goals get a subscription to a good magazine. Some of my favorites are Prevention, Self, Health, and Natural Health. Each month you will get new tips and strategies as well as information that can help support your efforts. Also, tell your family and friends about what you are trying to achieve and ask them to ask you how you are doing. Believe it or not, just knowing that you will be asked about your progress can help. To help spread the word and get additional support -- you can use a new (and free) online program from Wellfolio.com (CarrotMe!). It not only allows you to set goals and track your progress; but you get to share your progress with your supporters while they cheer you on and provide incentives to keep you motivated.

2008 New Year Resolutions

Here is a quick list to add to your 2008 Healthier Eating New Year Resolutions.
-- Eat 1/2 cup serving of beans (eat all kinds including soy beans) and lentils every day - do not add any fat, instead add some garlic or other spices for seasoning.
-- Eat a handful, just a handful (1.5 ounces) of nuts a day. That is about 30 almonds, 21 walnuts, 42 peanuts, 67 pistachios, 27 pecans and 15 macadamias.
-- Eat at least 5 fruits and vegetables a day (or try for 10, which has been shown to decrease the risk for several cancers) -- count at the end of the day to make sure you hit your goal.
-- Drink water instead of calorie-laden drinks or drinks full of artificial sugars and colors. Or, at least swap water for another beverage twice a day.
-- Exercise, do something everyday. Even if it is just jumping in place to your favorite music. You can exercise in spurts - research shows that three 10 minute sessions of exercise a day can provide health benefits (and, not to mention, will help you maintain a healthy weight)!
Cheers to a healthy 2008!

Whole Wheat PopTarts Nutritionals

I just got the nutrition information on the Whole Wheat PopTarts (see my 1st post on Oct 8th) -- unfortunately, the product does have high fructose corn syrup as well as corn syrup listed twice on the ingredient label. However, I do like that the first ingredient is whole wheat flour and that they have 3 grams of fiber. BottomLine: The new Whole Wheat PopTarts did not achieve healthy food status, but are a better alternative to the current PopTarts.