Eight Natural Ways To Control Your Appetite

by Trevor A Johnson

Be kind to yourself. Stay well away from the pharmaceutical shelves if you are seeking help to curb your appetite. Apart from the high costs of appetite suppressant drugs, their addictive nature and noted side effects make them a potentially dangerous choice. Given that in most cases their effects are short-lived and your weight rapidly rebounds when you stop taking them, they are not only expensive and dangerous, but really quite useless too.

There are many natural methods for controlling your appetite. The following eight have been chosen for being effective, cheap and easy for everyone to implement.

#1: Exercise. Contrary to popular opinion, you do not "work up an appetite" through exercise. Exercise is a proven appetite suppressant. It stimulates brain chemicals known as endorphins. These are your body's natural pain killers that give you a mood boost and reduce your appetite. (The corollary is that people who lack these endorphins due to insufficient exercise tend to boost their mood via "comfort food" instead.)

#2: Drink more water, regularly. The human body craves hydration long before it craves food. Modern society and product marketing has 'educated' people into confusing thirst with hunger. Drinking water at regular intervals throughout the day will help to keep your appetite in check.

#3: Avoid artificial sweeteners. Despite the well publicised fact of artificial sweeteners having no calories, they are the enemy of the dieter. Many studies in both human and animals have proven conclusively that these chemical sweeteners stimulate the appetite. Avoid them like the plague. Particularly do not drink diet sodas. Stick with water.

#4: Spice & season your food. A recent study demonstrated that sprinkling common spices and seasonings such as herbs like oregano and others reduces the human appetite. The reasoning appears to be that the blander the food, the more a person tends to eat to feel satisfied. Herbal seasonings have next to no calories and enhance the flavour of your food, leading to earlier satiety.

#5: Don't miss breakfast. Skipping this most important meal of the day not only slows your metabolism, it results in snacking and binge eating later in the day.

#6: Avoid sugars and starches. Eat proteins and non-starchy fibers. Other than the obvious calorie implications of sugars, sugars and starches are short-chain carbohydrates that are very rapidly converted into blood glucose, then very rapidly stored in muscle and fat tissue. This leads to rapid spikes and troughs, highs and lows, in your daily blood sugar levels and thus the urge to eat to treat those low points. Protein foods and high fiber non-starchy vegetables are more nutritious and take longer to fully digest - preventing those blood sugar spikes and troughs.

#7: Eat slowly. After your first bite of food at a meal, it takes around twenty (20) minutes for the signal of satiety from your stomach to reach your brain. Make a habit of taking a bite, then putting down your cutlery while you thoroughly chew your food. Do not pick up your utensils again until you have completely chewed and swallowed what is in your mouth. Developing this habit gives your brain time to recognise what you have already consumed before you shover too much into your mouth. Eating slowly means that you will feel fuller on a lower food intake.

#8: Develop healthy sleep patterns. Lack of sleep or disrupted sleeping patterns disturb several hormonal functions within your body, at least two of which lead to loss of appetite control. Additionally, most people tend to compensate for their feeling of a lack of energy caused by lack of sleep by overeating or drinking calories. A steady eight-plus hours of sleep per night will assist in controlling those hormonal appetite cravings during the day.

About the Author:

Trevor A. Johnson is a Masters qualified researcher cum electronic publisher. Objective information and the pros and cons of many types of weight loss therapies is found at his Weight Loss, Dieting and Obesity website at www.DietWords.com.

Trim Belly Fat
Dear Weight-Loss Fans,
Carrying extra weight around your belly can raise your risk for heart disease, diabetes, and even some types of cancer. Tighten your tummy with these tips for losing weight and whittling your waistline.

	•	Belly-Fat Workout
	•	Easy Ways to Get More Exercise
	•	Tips to Lose 5 Pounds
	•	Are You Eating Too Much?

8 Healthy Pizza Makeovers Pizza on the South Beach Diet? You bet! In fact, pizza can be one of the healthiest meals to enjoy as long as you use the right ingredients. No matter what Phase of the South Beach Diet you're on, pizza makes for a delicious, filling meal for lunch or dinner. Learn how to make a healthy pizza. Drinking and Heart Health "I've heard that drinking red wine is good for the heart. I don't drink, but should I start drinking for the heart benefits?" Get the answer from Dr. Agatston. SouthBeachDiet.com is part of the Everyday Health Network.

You Are What You Eat...So Keep Track!

My Calorie Counter makes it easy to add foods and activities to your daily journal so you can stay on top of your health. Take the first step toward fitness and sign up now.

Put a Stop to Mindless Eating

Do you find yourself snacking in front of the television — without paying much attention to what's going in your mouth? Weight-loss blogger Nancyc2011 discovered a simple fix to curb her unconscious eating. Read her blog and find out the solution.

The Cancer Prevention Diet

You can lower your risk of many kinds of cancer by eating these good-for-you foods. Bonus: They'll help reduce your heart disease risk, too. Check out these ant-cancer foods.

Your Complete Guide to Beef

As you're following the South Beach Diet, you may notice that lean protein is a core part of the plan — and there's a good reason why: Lean protein curbs hunger and allows you to maintain muscle mass while losing weight, which keeps your metabolism running at its peak efficiency.

Learn more about beef.

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Past History of Heart Disease

Here's the bad news: If you have had a heart attack, you have a one in five chance of dying within the next 10 years. Now for the good news: You can improve the odds by taking positive steps to protect your heart.

Learn more from Dr. Agatston.

SouthBeachDiet.com is part of the Everyday Health Network.

7 ways to lose weight without starving

Try these simple moves every day to effortlessly drop any unwanted pounds.Fidget your way to a slimmer self

• Plan a weight-loss group
• iPhone pushups?
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Danielle's Daily Food & Fitness Journal

FRIDAYS are for FITNESS FREAKS! Most people do not work out daily but, for those that do - don't you just love Friday workouts? It's like, the end of the week - party time, but for those of us that maintain our fitness routines regardless, Yehaa! Luckily, we do not have to run outside. I'll be wearing layers during my afternoon workout today. Yikes, it's so cold. Resist the temptation to ditch your workout and eat all the carbs in sight. Soon we will be shedding clothes, what are you going to reveal? FAT, cellulite or lean, nicely toned MUSCLES?

Danielle's food journal:

Breakfast: 1pkg. Quaker High Fiber Oatmeal, 1c. lowfat yogurt, 1/2c. All Bran Buds, 2 coffee - 350 calories.

Lunch: baked chicken breast, 1 c. green beans, 1/2 med sweet potato - 300 calories.

Snack: CLIF bar - 240 calories.

Dinner: Cheat meal night - chicken fajita wrap - 6 hot wings - 4 beer - 2000 calories.

Danielle's workout:

PM CARDIO: 50 min. Stairclimber.

FRIDAY: FEELING GOOD

Let Go of the Trigger
Okay, go get your journal or log in to your online Fitness Diary. As promised, I'm going to start showing you how to break the cycle of emotional eating. I want you to answer two questions. For a week, before you eat anything, whether it's dinner or a small snack, I want you to answer these two questions in your journal. By doing this, you'll begin to distinguish between real hunger and emotional triggers.

Learn how to distinguish real hunger

Jillian on Everyday Health
	Stretch Marks Q: "I have stretch marks on my stomach and back. If I lose weight, will they go away?" See Jillian's answer on Everyday Health

Simple Steps

Cholesterol: The Good, the Bad, and the Whole Picture

All this talk about cholesterol, lipids, and "good" and "bad" can be so confusing! Cholesterol and fat were things that we thought were always unhealthy, but research has shown that there are different types, some that increase the risk of heart disease and some that are actually protective! To check your risk of heart disease, your doctor may order a lipid profile test. This checks the levels of at least four lipid — fat — components in your blood:

• Total cholesterol: This is the total amount of cholesterol floating in your bloodstream, some of which may offer protection against heart disease, and some of which may increase your risk. Your total cholesterol level should be less than 200 mg/dl (milligrams per deciliter).
• LDL cholesterol: LDL, or low-density lipoprotein, cholesterol, usually labeled "bad," tends to adhere to the inside of blood vessel walls, building up blockages that can cause a heart attack. You want your LDL level to be low — ideally, less than 100 mg/dl, according to theAmerican Heart Association. Between 100 and 129 is considered "near optimal," 130 to 159 is considered "borderline high," 160 to 189 is considered "high," and 190 and above is considered "very high."
• HDL cholesterol: This type of cholesterol is the one many people think of as "good" cholesterol. Instead of sticking to the lining of blood vessels, HDL, or high-density lipoprotein, cholesterol (the so-called good cholesterol) is brought to the liver to be removed from the body — so it reduces your risk of heart disease. You want your HDL level to be high — at least 60 mg/dl or higher. A low HDL level (less than 40 mg/dl for men; less than 50 mg/dl for women) increases the risk of heart disease.
• Triglycerides: These fats are also included in a lipid profile. Although it's not clear whether high triglyceride levels are a risk factor for heart disease by themselves, they usually go hand in hand with other risk factors, such as high total cholesterol or low HDL. If you are obese, inactive, drink a lot of alcohol, or follow a diet very high in carbohydrates, you may have high triglycerides. Yourtriglyceride level should be less than 150 mg/dl.

Have you gotten your lipid profile report? If not, make an appointment within the next seven days and commit to getting one. If you've already gotten the results and your lipid profile is good, that's excellent, but it doesn't mean you can eat whatever you want! You need to continue eating healthfully so those lipid levels can stay great!

http://www.deniseaustin.com/

Bootcamp Q & A

The 411 on Artificial Sweeteners

Q: I use three packets of Equal in my morning coffee (it's a big cup), and I'm a mess at work without putting away can after can of Diet Coke. Are sugar substitutes allowed on the Bridal Bootcamp plan? Please say yes!

A: You're not going to like what I have to say — but you'll thank me for it in the long run. To put it lightly, artificial sweeteners are not ideal. They're okay in moderation, as long as you choose the right ones. I say no to aspartame, the sweetener found in NutraSweet and Equal (and your beloved Diet Coke). Splenda, which contains Sucralose, is okay when you absolutely need a sweetener and there are no natural options available (say if you're out to dinner).

Your best choices, however, are natural sweeteners like stevia, a sweet leaf and herb, which can be found in health-food stores; honey — although it's higher in calories than sugar, a little bit goes a long way; or maple syrup, which contains B vitamins and minerals like calcium, phosphorus, and iron. You can also try brown-rice syrup, barley malt, oragave nectar.

But the way you're guzzling your soda and coffee sounds like more than "moderation." Try to wean yourself off artificially sweetened beverages, even those with the approved sweeteners. Instead, drink club soda, water flavored with lemon, or unsweetened ice tea. Remember, water is the best, most natural, and most inexpensive drink. So drink up — it will do your body good!

http://www.bridalbootcamp.com/

Add a Little Oomph to Your Brown-Bag Lunch!

Brown-bagging comes with plenty of benefits — if you do it right. You can control your calorie count, improve the quality of what you eat, and keep meal costs down. Get tips for making the most of your brown-bag.

Buddy Up to Lose More Weight

Weight loss is easier when you're not in it alone. A diet buddy can help you stick to your goals, resist temptation, and provide the motivation you need to stay on track. Learn how the right support can help you shed pounds.

Can You Escape a Family History of High Cholesterol?

High cholesterol does run in families, but that doesn't mean you're doomed. Diet, exercise, and medication can all keep your numbers in check. Take steps to reduce cholesterol now.

FDA Warning: Spot Counterfeit Alli

Illegal forms of the popular weight loss drug Alli are being sold online. Don't get duped. Learn how to recognize the counterfeit.

Simple Ways to Work Out at Work

While a regular workout routine is an essential part of reaching your weight-loss goals, there will be times when your job or family obligations get in the way of exercising.

Learn how to squeeze in exercise.

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Statins for 'Healthy' People?

"If I have low cholesterol and no other risk factors for heart disease that I know of, should I be taking a statin? I saw the results of a recent study that suggested a statin drug could benefit people like me."

Get the answer from Dr. Agatston.

SouthBeachDiet.com is part of the Everyday Health Network.

Danielle's Daily Food & Fitness Journal

Thursday PRAYING. My Dad is in his surgery now or about to get out. I am waiting for my mother to call me with the update on his condition. I love him so much and this is the first time that he has had a hospital stay, surgery or anesthesia. Earlier today I worked out with my daughter. I love strength training with her, she never complains and she pushes herself naturally. We are ready to try Bikram yoga again. I love this kid, she amazes me. It was rough yesterday but, we both want redemption. Please pray for my dad.

Danielle's food journal:

Breakfast: 1 pkg. Quaker high fiber oatmeal, 1/3 c. All Bran buds, 2 coffee, 1c. lowfat yogurt - 350 calories.

Lunch: baked chicken breast, 1/2c. brown rice, 1 c. vegetable medley - 300 calories.

Snack: 1/2 Clif bar - 120 calories.

Dinner:

Snack:

Danielle's workouts:

AM STRENGTH: 60 min. Functional Training Workout.

PM CARDIO: 30 min. Stairclimber, 15 min. Cybex Arc Trainer.

Gray Matter
Do you do your cardio on the treadmill or the elliptical machine? How about trying a little of both? Does the thought scare you a bit? Most people like to stick to one machine for cardio, but I want you to change your mind-set. To reach your fitness goals, you have to let go of that all-or-nothing mentality. And let's face it — eventually, you'll need more than one cardio option. One day the weather may not be cooperative for your usual outdoor jog, or all the ellipticals will be in use, or the pool will be closed, or your bike will be in the repair shop. Be flexible.

Learn more cardio options

Jillian on Everyday Health
	Stretch Marks Q: "I have stretch marks on my stomach and back. If I lose weight, will they go away?" See Jillian's answer on Everyday Health

It’s NOT About the Calories!

January 28th, 2010

Weight loss seems so simple.

Eat fewer calories than you burn and you will lose that dreaded belly fat for good.

But ask any of the 50+ million individuals who are attempting to lose weight each year and they will tell you it is not that easy.

It's not just changing what you eat and exercising.

It feels like battle. After all, you are tackling the 10 year daily visit to the vending machine habit, the 20 year snacking while watching TV habit, or maybe the "dinner's not complete unless I eat something sweet" conviction.

If you want to kick those bad habits that prevent you from eating fewer calories overall and few quality calories, than you need to be prepared to understand and change your behaviors.

To get you started, here are some pointers to keep in mind:

• Know yourself: First, understand your motivation. Why do you want to lose weight? If you do not have a reason that is truly meaningful to you, than you will have a tough road to climb.

People who attempt weight loss because they feel they should, but aren't invested, won't be able to make the necessary permanent change in behavior. If you can't identify a reason, brainstorm.

Write down every possible reason why you want to lose weight, set it aside for a day or so. When you return to the list, write down why that reason is important to you (what will it do for you specifically).

When you've identified your top 3 and you feel strongly about them, it's time to get started. If you still struggle, put the list away and return every couple of days, adding answers and revisiting old ones until you have identified your reason WHY.

• Motivate yourself

Once you have identified the very specific reason as to why, hang onto it.

Make visible reminders. The reminders could be pictures of yourself, your kids, a swimsuit model hung in the kitchen, bathroom, etc., or the reminder may be a pair of pants you would like to fit into.

When you are feeling like giving up, try on the pants. Notice how they fit, where they are still tight, where they have gotten bigger. Now imagine what it will be like to fit into them again.

Take an index card and write one sentence summarizing your motivation. Carry the card with you. Read it when your motivation wanes.

• Coach yourself
  

We are our own worst enemy.

Despite working hard at changing our behaviors and making efforts to make it happen, we subtly tell ourselves things like "I hope I can do this", "I've been good, I deserve to take a day off", or "I blew it today, I might as well write today off and start fresh tomorrow."

The problem with these thoughts is they are all negative. Telling yourself you hope you can do this indicates uncertainty and that some element is not within your control. Remember weight loss is possible. Direct your thoughts positively and keep your motivation in sight.

• Reframe your mind
  

Put exercise in the same perspective as the rest of your life. A lot of people think of exercise as something extra in their lives; something that happens when they have the time. Treat exercise as though it's obligatory.

When you wake up each day, plan your exercise as just something else that needs to happen.

• Celebrate you!

Do you give your best to your job, your family, and your friends but never devote anything worthwhile to yourself?

Use these behavior changes as an opportunity to put yourself first. Remind yourself you are taking steps toward a healthier, leaner you. If you do not see changes in your body or on the scale immediately, be patient.

Fat loss WILL happen when you remain committed to your goal.

Calories DO matter, so you should have an idea of just how many you are eating if you want to be leaner, sexier, and stronger! Click here to learn how food companies lied to us!

Is Organic Worth the Cost? The Debate Rages On

January 26th, 2010

The organic vs. conventional debate rages. We got a lot of comments on our last piece about this hotly debated organic vs. conventional foods topic.

Do you buy organic foods? Leave a comment — let us know!

Is organic farming BETTER than conventional – do the foods have more nutrients? More flavor? Less pesticides?

And, at the end of the day, are they better for us?

So we’re back with some more info.

Data suggests adults eat around 2 servings of vegetables TOTAL per day.

And we’ve had people say to us “I can’t afford organic produce, so I can’t eat more than I'm already eating each day.” But our goal is to first get people to eat MORE produce, whether organic or not.

At this time it is not clear what affect ingesting pesticides has on the body.

Research hasn’t suggested a particular health concern, but we also haven’t been eating much of them until more recently with different farming practices. After all, they are pesticides. I'd hate to learn down the road about some negative health outcome because of them.

With that said, a nonpartisan organization, The Environmental Working Group, poured over 50,000+ USDA and FDA tests of different pesticides.

They came up with a list of produce that is likely to be more contaminated than those that are not. They called it the “Dirty Dozen”

Very simply, if you’re going to spend more on organic foods, you should focus on THESE 12 that are most commonly contaminated (they are in order from highest to lowest, but they suggest buying organic for any 1 of these 12)

1. Peaches (most contaminated)
2. Apples
3. Sweet bell peppers
4. Celery
5. Nectarine
6. Strawberries
7. Cherries
8. Kale
9. Lettuce
10. Grapes (imported)
11. Carrot
12. Pear

*NOTE: The entire list of 47 foods can be found here:

Then again, we also have the other issue of the environment, the workers themselves dealing with pesticides, and so on.

There are a lot of factors in this organic vs. conventional debate – more to come as we continue to learn.

Post a comment — is organic worth the money in your mind?

Danielle's Daily Food & Fitness Journal

Wednesday WOW! I've been going since 5am, very, very productive day. The most exciting part of my day was going to Bikram Yoga for the first time with my daughter Shanise and my pal Cindy. I was enjoying the heat and instant sweating until we began to move and balance - standing. It suddenly felt a hundred times hotter and my belly got queezy. Apparently, you are not supposed to eat up to 3 hours before your class. I also neglected to drink a lot of water before I went. Now I'm planning my redemption. Ready to TRY, TRY, again. Plus, I feel like I lost 5 pounds.....

Danielle's food journal:

Breakfast: 1 pkg. Quaker High Fiber oatmeal, 1c. lowfat yogurt, 1/3c. Bran Buds, 2 coffee - 350 calories.

Lunch: baked salmon, 1c. brown rice, 1c. vegetable medley - 400 calories.

Snack: 1/2 Clif bar - 120 calories.

Dinner: Grilled steak tip salad w/ balsamic dressing - 400 calories. (I need to go to the market asap)

Danielle's workout:

PM Power Yoga - 90 min. Bikram Yoga @ Harvard Square. Yeeha!!

Eat Right!

Get Strong, Stay Strong!

You already know how important calcium is for bone health as we get older, but do you realize that there are many ways to increase your calcium intake besides just drinking milk? Here are some alternatives to consider adding to your diet today.

• Low-fat yogurt: Plain offers the most calcium, but even flavored varieties do the trick!

• Enriched orange juice: Most orange juices are fortified with the recommended daily allowance of calcium. You won't taste the difference, but your body will thank you!

• Part-skim cheese: Not all cheese is high in fat! Look for part-skim varieties in your grocery store.

• Greens: Dark green leafy vegetables are brimming with calcium. Some of my favorites: cooked turnip, beet, and dandelion greens; cooked spinach; kale; okra; broccoli; and Swiss chard. Try them as side dishes with chicken, fish, or lean beef. Experiment with seasonings until you find a taste you like. Greens are tasty and they'll fill you up, too!

• Almonds: If you're getting calcium from other sources, almonds can give you a little extra! Carry them for a quick snack, or sprinkle sliced almonds on a salad.

With just a few small tweaks to your diet, you can easily up your calcium intake. Give it a try this week!