I was recently on The Social CTV again, the national lifestyle talk show. This time we discussed how to manage hunger and cravings.
Here are my top 3 tips from the segment:
1) Make Sure Your Meals have a Balance of Protein, Carbohydrates and Healthy Fats
In the interview, Lainey discusses how she often has eggs for breakfast, but feels hungry not long after. Eggs are a great source of protein and some fat, but it’s not enough calories or enough of a balance of other macronutrients. If she were to balance out her eggs with some whole grain toast, fruit and avocado that would provide carbohydrates (especially fibre from the whole grain toast and fruit) and healthy fats from the avocado – the meal would be more satisfying.
2) Use the Hunger Scale for Mindful Eating
I have discussed this before in previous interviews here and here – but it’s worth re-visiting again. We live in a really busy and distracted society, one far more distracting than when I was a kid in the 90s! Learning to trust your own internal hunger and fullness cues takes work – but can be learned. Watch at around the 3:40 mark, where I discuss how to figure out the best time to eat for your body.
Keep watching… because I also discuss why it’s important to distinguish between “head hunger” and “stomach hunger!”
3) Remember Self-Compassion During COVID19
This is a weird time. Lots of us are in quarantine and are more sedentary than usual. We are all going through a challenging time. No, you’re probably not moving around as much as you were before – especially if you are now working from home or have lost your job and are spending time at home.
Be kind to yourself.
Lots of people are afraid of “mindless eating / snacking.” This isn’t the case for everyone. If you’re someone like me who deals with mental health issues, COVID19 can bring upon COVID Grief. Grief/depression can bring on a lack of appetite.
For others, eating more than usual might be the case.
This is why it’s important to find some movement. Try to find it within your own home.
- Online workouts are great. YouTube has lots of great options!
- Get out and go for a walk – if you can.
- Stretch at home.
A bit of movement can do wonders for your mental and physical health and exercise can help regulate our hunger hormones. In people not eating, exercise can raise serotonin levels to bring up your mood, energy and appetite.
In people who are overeating, exercise helps to suppress the hunger stimulating hormone ghrelin, and raise the hunger suppressing hormone leptin. Of course, if you do a very challenging workout you will feel hungry after because you burned lots of calories.
Plan for a health post workout snack: Tuna and crackers, protein shake, cottage cheese and fruit. Working out also helps us make smarter choices with food when we’ve committed to exercise!
WATCH my interview on the national show, The Social CTV below!