habits Archives

Hunger is Not an Emergency

We live in a world where convenience and instant gratification reign supreme. Fast food chains, vending machines, and food delivery services cater to our desire for immediate satiation, offering quick fixes to appease hunger pangs at a moment’s notice. However, this culture of instant accessibility to food has led many of us to develop a fear of hunger, viewing it as a distressing state to be avoided at all costs. Changing a few thoughts around hunger can profoundly shift our relationship with food, promote mindful eating habits, and foster a deeper understanding of our body’s signals.

Rethinking Hunger as a Signal

Hunger, fundamentally, is a natural physiological response indicating the body’s need for nourishment and sustenance. It is a primal instinct deeply ingrained within our biological makeup, ensuring our survival. Yet, in our modern society characterized by abundant food options and pervasive food marketing, the perception of hunger has become distorted, often associated with a sense of urgency and anxiety.

The Power of Sitting with Hunger

Learning to sit with hunger involves embracing discomfort and recognizing it as a transient sensation. By allowing ourselves to experience hunger without immediately seeking to alleviate it, we develop resilience and strengthen our ability to tolerate discomfort—an invaluable skill that extends beyond our relationship with food.

Cultivating a Healthy Relationship with Hunger

Shifting our perspective on hunger requires a paradigm shift—one that involves reframing our mindset and challenging societal norms that equate hunger with deprivation. Rather than viewing hunger as an adversary to be feared, we can embrace it as a natural and necessary aspect of our human experience.

What To Do Today:

**Practice Mindful Awareness:**

Tune into your body's hunger signals without judgment or impulsivity. Notice the sensations of hunger as they arise, allowing yourself to observe them with curiosity and openness.

**Stay Hydrated:**

Sometimes, thirst can masquerade as hunger. Stay hydrated throughout the day by drinking water or herbal teas, which can help stave off feelings of hunger between meals.

**Practice Mindful Eating:**

When you feel hungry, pause and assess your level of hunger on a scale from 1 to 10. Mindfully acknowledge the sensation without judgment or urgency. Take slow, deliberate bites when you do eat, savoring each mouthful and paying attention to the flavors, textures, and sensations of the food.

**Practice Deep Breathing:**

Engage in deep breathing exercises to help calm your mind and body when experiencing hunger pangs. Take slow, deep breaths, focusing on the rise and fall of your chest or the sensation of air entering and leaving your nostrils.

**Explore the Root Cause:**

Sometimes, feelings of hunger may be triggered by emotional or psychological factors rather than physical need. Take a moment to reflect on your emotional state and explore any underlying emotions or stressors that may be contributing to your hunger cues.

**Focus on Nutrient-Dense Foods:**

When you do eat, prioritize nutrient-dense foods that provide sustained energy and promote feelings of satiety. Incorporate lean proteins, healthy fats, fiber-rich fruits and vegetables, and whole grains into your meals to help keep hunger at bay between meals.

Fiber Facts

Digestive Health:

One of the primary functions of dietary fiber is to support digestive health. Fiber comes in two forms: soluble and insoluble. Soluble fiber dissolves in water, forming a gel-like substance that slows down digestion, helping to regulate blood sugar levels and lower cholesterol. On the other hand, insoluble fiber adds bulk to stool, promoting regular bowel movements and preventing constipation. A diet rich in fiber ensures a smoothly functioning digestive system, reducing the risk of gastrointestinal issues. This is especially important for people on GLP-1 medications. These medications can cause constipation and a focus on fiber is key to mitigating this medication side effect.

Weight Management:

For those aiming to achieve and maintain a healthy weight, the inclusion of fiber-rich foods in their diet is crucial. High-fiber foods tend to be more filling and satisfying, reducing overall calorie intake. Additionally, the act of chewing fibrous foods requires more time and effort, contributing to a sense of fullness. This natural appetite control mechanism can be instrumental in weight management and preventing overeating.

Blood Sugar Control:

Fiber plays a vital role in managing blood sugar levels, particularly for individuals with diabetes. Soluble fiber slows the absorption of sugar, preventing rapid spikes and crashes in blood glucose levels. This can be beneficial in both diabetes prevention and management, helping to regulate insulin sensitivity.

Heart Health:

Numerous studies have highlighted the positive impact of a high-fiber diet on heart health. Soluble fiber helps lower blood cholesterol levels by binding to cholesterol particles and eliminating them from the body. The reduction of cholesterol levels contributes to a decreased risk of heart disease and stroke. Moreover, fiber-rich diets often contain nutrients like antioxidants and omega-3 fatty acids, which further support cardiovascular health.

Prevention of Chronic Diseases:

A diet rich in fiber has been associated with a reduced risk of various chronic diseases. Research suggests that adequate fiber intake may lower the risk of developing conditions such as type 2 diabetes, colorectal cancer, and certain types of cardiovascular diseases. The protective effects of fiber are believed to stem from its role in regulating various physiological processes, including inflammation and oxidative stress.

Promoting Gut Microbiota:

The gut microbiota, a community of trillions of microorganisms residing in the digestive tract, plays a crucial role in overall health. Fiber acts as a prebiotic, nourishing beneficial bacteria in the gut. A diverse and healthy gut microbiota is associated with improved immune function, better nutrient absorption, and a reduced risk of inflammatory conditions.

Protein Power

**Blood Sugar Regulation** Protein has a minimal impact on blood sugar levels compared to carbohydrates. Consuming adequate protein can help stabilize blood sugar levels and reduce the risk of spikes and crashes in blood glucose levels, which is particularly important for individuals with diabetes.
**Satiety & Weight Management** Protein is known for its ability to promote feelings of fullness and satiety. By including protein in meals and snacks, individuals may feel more satisfied and less likely to overeat or snack on high-carbohydrate foods. This can be beneficial for weight management, as excess body weight can exacerbate insulin resistance and worsen diabetes control.
**Muscle Health** Protein is essential for building and repairing muscle tissue. Adequate protein intake can help maintain muscle mass and strength, which is important for overall physical function, mobility, and metabolic health. This is particularly relevant for individuals with diabetes, as muscle tissue plays a key role in glucose metabolism and insulin sensitivity.
**Metabolic Health** Protein is involved in various metabolic processes in the body, including hormone production, enzyme function, and immune response. Ensuring an adequate intake of protein supports overall metabolic health and can help optimize the body’s response to GLP-1 medications and other diabetes treatments.
**Nutrient Balance** A balanced diet that includes adequate protein, along with carbohydrates, fats, vitamins, and minerals and water, is essential for overall health and well-being. Protein provides essential amino acids that the body needs to function properly and maintain optimal health.

What To Do Today:

Calculate how many daily grams of protein you should be eating. A general rule of thumb is about 1g of protein per pound of body weight, or watch the video in this module for another method of calculating protein needs.

Determine what foods will help you hit your target and make sure you're getting some source of protein at every meal and snack!

Getting Gutty

Gut health just might be the secret to feeling fabulous from the inside out! What exactly is gut health, and how can we achieve it?

**The Gut, Our Marvelous Microbiome** Picture your gut as a bustling metropolis teeming with trillions of tiny inhabitants—microbes! These microscopic organisms, include bacteria, fungi, and viruses, and make up what we call the gut microbiome.

**Balancing Act** Achieving gut health is all about maintaining a harmonious balance within this microbial community. Here are a few tips on keeping the biome in balance:

**Fiber-Fueled Feasts** Load up on fiber-rich foods like fruits, vegetables, whole grains, and legumes. Fiber is like the VIP pass for your gut microbes, keeping them fed and happy.

**Probiotic Power** Introduce probiotic-rich foods into your diet, such as yogurt, kefir, sauerkraut, kimchi, and kombucha. These fermented delights are like tiny superheroes for your gut, promoting a diverse and resilient microbiome.

**Prebiotic Pals** Don’t forget about prebiotics! These indigestible fibers act as fuel for the beneficial bacteria in your gut.

You’re likely to experience several positive effects on both your physical and mental well-being with a balanced biome. Here’s how you might feel:

**Improved Digestion**: A balanced gut microbiome promotes healthy digestion. You may notice fewer instances of bloating, gas, constipation, or diarrhea. Your bowel movements are likely to become more regular and comfortable.

**Increased Energy Levels**: With a well-functioning gut microbiome, your body can more effectively absorb nutrients from the food you eat. This means you may experience increased energy levels and better overall vitality.

**Better Mood and Mental Health**: The gut-brain connection is a fascinating area of research, and a balanced gut microbiome can positively impact your mood and mental health. You might notice reduced feelings of stress, anxiety, or depression, and experience a greater sense of well-being and happiness.

**Stronger Immune System**: A diverse and balanced gut microbiome plays a crucial role in supporting your immune system. With a healthy gut, you may find yourself getting sick less often and recovering more quickly when you do fall ill.

**Reduced Inflammation**: Imbalances in the gut microbiome can contribute to chronic inflammation, which is linked to various health issues. A balanced gut microbiome may help reduce inflammation throughout the body, leading to improved overall health and a decreased risk of inflammatory conditions.

**Better Skin Health**: The health of your gut can also influence the health of your skin. A balanced gut microbiome may lead to clearer, healthier-looking skin with fewer blemishes and irritations.

**Stable Weight Management**: Some research suggests that a balanced gut microbiome may play a role in weight management. While individual factors vary, achieving gut balance may help support efforts to maintain a healthy weight.

Hara Hachi Bun Me?

Hara hachi bun me is a Japanese principle that emphasizes the art of eating until you are 80% full, a practice rooted in mindfulness and moderation. Hara means “stomach”, hachi bun me means “80% full”.

Hara hachi bun me, encourages us to pay close attention to our body’s signals of satiety and to cultivate a harmonious relationship with food. By stopping short of full, around 80% capacity, we allow our bodies ample time to register satisfaction. It can also increase gratitude, aid in digestion, prevent overeating and more. By tuning into our bodies and practicing restraint, we cultivate a sense of balance and respect for our physical and emotional health.

In a world often driven by excess and indulgence, the practice of hara hachi bun me serves as a gentle reminder to approach consumption with mindfulness and moderation. By savoring each bite and honoring our body’s natural cues, we can have greater awareness, vitality, and fulfillment.

Focusing on Behaviors

**Greater Control:** Behaviors are within our control, whereas outcomes may be influenced by various external factors beyond our reach. By focusing on behaviors, we empower ourselves to take tangible actions that contribute to our progress and success.
**Immediate Impact:** Behaviors have an immediate impact on our lives and well-being. Each behavior we choose to engage in shapes our daily experiences and contributes to our overall growth and development, regardless of the eventual outcome.
**Consistency and Sustainability:** Consistent behaviors are the building blocks of sustainable progress. By establishing positive habits and routines, we create a solid foundation for long-term success and fulfillment. Sustainable change often stems from the consistent practice of behaviors aligned with our goals and values.
**Process-Oriented Mindset:** Focusing on behaviors encourages a process-oriented mindset rather than an outcome-oriented one. Instead of fixating solely on the end result, we learn to appreciate and find fulfillment in the journey of personal growth and self-improvement.
**Resilience in the Face of Setbacks:** Behaviors provide a resilient framework for navigating setbacks and challenges. When we encounter obstacles along the way, we can adjust our behaviors, learn from our experiences, and continue moving forward with determination and resilience.
**Promotes Learning and Adaptation:** Emphasizing behaviors fosters a mindset of continuous learning and adaptation. Through experimentation and reflection, we gain valuable insights into which behaviors are most effective in helping us achieve our goals, allowing us to refine our strategies over time.
**Enhanced Well-Being:** Engaging in positive behaviors contributes to our overall well-being and quality of life. Whether it’s prioritizing self-care, nurturing meaningful relationships, or pursuing personal passions, the behaviors we choose shape our sense of fulfillment and happiness.
**Shifts Focus to Process Goals:** Process goals, which focus on the actions and behaviors we commit to, are often more attainable and sustainable than outcome goals alone. By setting specific, actionable behaviors as our primary targets, we create a roadmap for success that is both achievable and fulfilling.

In essence, while outcomes provide a vision of our desired destination, it is the behaviors we adopt and consistently practice that pave the way for progress and transformation.

How to: Mediterranean Diet

1.**Base Your Meals on Plant Foods:**

Make fruits, vegetables, whole grains, legumes, nuts, and seeds the foundation of your meals. Aim to fill at least half of your plate with colorful, nutrient-rich plant foods at each meal.

3. **Choose Healthy Fats:**

Opt for sources of healthy fats, such as extra virgin olive oil, avocado, nuts, and seeds. Use olive oil as your primary cooking oil and drizzle it over salads, vegetables, and whole grains for added flavor and richness.

5. **Include Fatty Fish:**

Incorporate fatty fish like salmon, mackerel, sardines, and trout into your diet regularly. Aim to eat fish at least twice a week to benefit from their high omega-3 fatty acid content, which supports heart health and cognitive function.

7. **Limit Red Meat and Processed Foods:**

Reduce your intake of red meat and processed meats like bacon, sausage, and deli meats. Instead, choose leaner protein sources such as poultry, eggs, legumes, and plant-based proteins like tofu and tempeh.

9. **Enjoy Dairy in Moderation:**

Consume dairy products like yogurt and cheese in moderation, opting for low-fat or fat-free varieties when possible. Greek yogurt, in particular, is a staple of the Mediterranean diet and can be enjoyed as a snack or incorporated into recipes.

11. **Practice Mindful Eating:**

Take time to savor and enjoy your meals, paying attention to flavors, textures, and sensations. Eat slowly, chew thoroughly, and listen to your body’s hunger and fullness cues to prevent overeating.

2. **Embrace Whole Grains:**

Choose whole grains such as brown rice, quinoa, bulgur, farro, and whole wheat bread and pasta. These grains are rich in fiber, vitamins, and minerals, providing sustained energy and promoting digestive health.

4. **Eat Plenty of Fruits and Vegetables:**

Include a variety of fruits and vegetables in your meals and snacks, aiming for a rainbow of colors to ensure a diverse array of nutrients. Fresh, seasonal produce is ideal, but frozen and canned options without added sugars or salt are also acceptable.

6. **Herbs and Spices for Flavor:**

Use herbs and spices liberally to season your dishes and add depth of flavor without relying on excessive salt or unhealthy condiments. Basil, oregano, rosemary, thyme, garlic, and lemon are common ingredients in Mediterranean cuisine.

8. **Enjoy Nuts and Seeds:**

Snack on nuts and seeds like almonds, walnuts, pistachios, and pumpkin seeds for a satisfying crunch and a dose of healthy fats, protein, and fiber. Add them to salads, yogurt, oatmeal, or enjoy them on their own as a nutritious snack.

10. **Stay Hydrated with Water:**

Drink plenty of water throughout the day to stay hydrated and support overall health. Limit sugary beverages like soda, fruit juice, and energy drinks, opting for water, herbal tea, or sparkling water flavored with citrus or herbs.

By incorporating these principles into your daily eating habits, you can enjoy the diverse flavors, health benefits, and cultural richness of the Mediterranean diet while nourishing your body and supporting overall well-being.

Slow Down for Satisfaction

**Mindful Eating:** Engage all your senses while eating. Take a moment to appreciate the colors, textures, and aromas of your food before taking a bite. Pay attention to the flavors and sensations as you chew slowly and deliberately.
**Chew Thoroughly:** Aim to chew each bite of food thoroughly before swallowing. This not only aids in digestion but also allows your brain to register when you’re full, preventing overeating.
**Put Down Utensils Between Bites:** Take breaks between bites by placing your utensils down on the table. This simple action encourages you to pause and be more mindful of your eating pace.
**Take Smaller Bites:** Instead of loading your fork or spoon with large portions of food, opt for smaller bites. This allows you to savor each morsel and prevents the urge to rush through your meal.
**Set a Timer:** If you find yourself eating quickly out of habit, try setting a timer for each meal. Aim to extend the duration of your meals gradually, giving yourself ample time to enjoy the experience of eating.
**Focus on Breathing:** Take deep breaths between bites to help you relax and stay present during your meal. Mindful breathing can also aid in digestion and promote a sense of calmness.
**Eliminate Distractions:** Minimize distractions such as watching TV, scrolling through your phone, or working while eating. Create a peaceful environment that allows you to fully focus on the act of eating and enjoying your food.
**Practice Gratitude:** Before you begin eating, take a moment to express gratitude for the nourishing food in front of you. Cultivating a mindset of appreciation can enhance your eating experience and encourage you to eat more slowly.
**Listen to Your Body:** Pay attention to hunger and fullness cues throughout your meal. Stop eating when you feel satisfied, even if there’s food left on your plate. Trust your body’s signals and honor its needs.

What To Do Today:

Start practicing eating slowly today (and probably forever!) It doesn't have to be perfect, but even a little slower and more mindful is better than nothing at all. Breathe and be, friends!

By incorporating these strategies daily, you can cultivate a habit of mindful eating and slow down the pace of your meals. Over time, you'll likely find that savoring each bite not only enhances your enjoyment of food but also promotes better digestion and overall well-being.

Week 12

Hunger is Not an Emergency

What To Do Today:

Best, Zovi

Week 7

Fiber Facts

What To Do Today:

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Week 6

Protein Power

What To Do Today:

Best, Zovi

Health Tip:

Getting Gutty

What To Do Today:

Week 5

Hara Hachi Bun Me

What To Do Today:

Best, Zovi

Week 4

Outcomes vs. Behaviors

What To Do Today:

Best, Zovi

How to:

Mediterranean Diet

What To Do Today:

Week 3

Slow Down For Satisfaction

What To Do Today:

Best, Zovi