Hello, fitness enthusiasts.

When it comes to managing our weight, staying healthy and performing well, establishing and maintaining a healthy relationship with our food and drinks is of the utmost importance.


Hello, fitness enthusiasts.
When it comes to managing our weight, staying healthy and performing well, establishing and maintaining a healthy relationship with our food and drinks is of the utmost importance.
As we all look to succeed in this area, I encourage everyone to develop a true respect for exactly how difficult it is to establish this relationship as a way of life.
Please believe that it is very easy to get in the bad habit of going through each day without accountability, consuming foods without regard to calories, content, portion size or what effect the foods are going to have on your body’s weight gain or health status. And before you know it, you look up 10 or more years later and a minor annual weight gain of only five pounds has turned into 50 pounds or more of unwanted, unhealthy weight.
It is my challenge for everyone to continue educating themselves, increase the effort and show even more committment to ensure that by the end of each day you have given your body what it needs to be nourished.
Your health is just too important to take this important area in our lives for granted. It has been my experience that only when you start to respect the difficult art of eating healthy can you truly be prepared to put forth the effort and start utilizing the tools it takes to make it become a reality for you.
Now, the good news is that once you’ve gotten it established, it’s like any other habit — you can begin to maintain it comfortably as a way of life for you and your family.
In today’s health, nutrition and fitness tips, I am going to discuss appetite, hunger and cravings. I truly believe these are three key components, that are at the very root of successfully establishing a healthy relationship with foods.
We confuse them as if they were the same, but hunger and cravings are very different. I encourage everyone to spend more time each day taking a closer look at when your’e hungry versus when your’e having cravings.
Why?
Because when you understand the difference, you will be able to apply realistic solutions daily that help you manage each of them.
In addition, over time you will evolve to a level of comfort that allows you to become more satisfied with your meals, while reducing your calories to healthy portions, without feeling the need to continue eating.
Hunger is when you have a normal drop in blood sugar about four or five hours after a meal. Hunger is your need for food. It is your body’s way of trying to tell you that too much time has passed since your last meal, and it needs to be nourished again.
These hunger signals usually come from your stomach in the form of growls, pangs or an empty, hollow feeling.
Signals also come from your brain in the form of fatigue, trouble concentrating, irratability or headaches.
Of course, delaying meals to this extent is never healthy and actually increases the hunger urge and promotes overeating.
Hunger does not go away, it only gets worse. And any food will satisfy your hunger and take the hunger signals away, good or bad.That’s why it is so important to follow your daily regimen of five to six small meals, healthy fluids, and vitamins daily to give your body everything it needs to stay satisfied, perform at optimal levels, control hunger, stay noursished, healthy, and strong.
You should never let more than three hours go by before you have eaten.
When it comes to hunger, it is also a great idea to pay attention to how you are feeling before and after you eat, because once done, you can start to make changes in what, and how much, you eat based on your hunger.
It’s always best to eat when you are starting to get a little hungry.This gives you the best opportunity to make healthy choices and at the right portion size.
Try not to wait until you are very hungry or starving because you are more likely to make unhealthy choices as well as overeat.
On the other end of the spectrum, it is always a good idea to stop eating when you are a little full. Never continue eating until you are uncomfortably full. Save the remainder for later.
Now, let’s talk about your appetite.
Appetite is your interest in food. Appetite can literally override your hunger or fullness signals.
Many times when people get stressed, they lose their appetite and choose to ignore hunger signals and not eat. They have lost their interest in food for that moment.
In addition, your appetite can work against you negatively with fullness signals as well.
For example, how many times have we sat down at a buffet or family dinner and gotten uncomfortablly full and continued to eat more of our favorite foods or mouth watering desserts? If you are like me, it is very easy to do.
We know it is going to make us even more uncomfortable, but we do it anyway. We certainly weren’t hungry in this scenario, right?
This is is definitely an example of how our appetite or interest in food overrides feelings of fullness.
And finally, how about those cravings?
Cravings, in a nutshell, are your desires for a specific food. You know it’s a craving when you have urges that start within a couple of hours or much sooner after your last meal. Some foods can trigger your cravings.
Usually the foods you crave are not a necessity and do not support a healthy lifestyle or your goals.
Cravings are unlike hunger signals because they will change over time, even as quickly as 10 minutes.
Many times your cravings are triggered by emotions, stress, sadness, boredom, etc.
Many times, our fondness for foods, or just being around and seeing certain foods, can trigger our cravings.
Cravings are also caused by spikes and dips in your blood sugar after you have eaten highly processed carbohydrates, like white breads, cakes or other baked foods, white rice, white pasta, etc. Candy other sweets and table sugars can also cause cravings.
Many studies show that it takes fewer calories to prevent cravings, but requires a whole lot more to satisfy them once they occur.
Proactively satisfying yourself in advance to prevent cravings is definitely the way to stay on track.
I have said many times before that your body is very smart, and it has an amazing ability to do what it is supposed to when you give it what it needs.
Here are a few more things to think about when dealing with cravings.
Many times cravings are a result of a deficiency in our nutrition regimen.
Try getting foods in your system every two to three hours, include all food groups, and take quality vitamins every day.
Don’t give into temptation by buying food and drinks you are likely to crave.
If it is not in the pantry, you cannot consume it.
Try brushing your teeth and gargyling with mouthwash to detract your cravings when you have them.  
Hopefully, today’s information will help you establish a healthy relationship with your foods that bring pleasure and satisfaction when you eat.
Dealing with cravings in a controlled manner is a normal part of our healthy eating plan.
Giving in to cravings, and confusing them with hunger, will only add stress in our lives, promote unwanted weight gain, overeating, and unhealthy eating that includes too much salt, saturated fat, and sugar.
This just gives us more reasons to pay closer attention to the big three (hunger, appetite and cravings).
It will take time to master these feelings, but as you improve, you are well on your way to managing your weight without feeling hungry or deprived.
And that, my friends, is a recipe for your health, nutrition and fitness success for life. You can do this.
Please go out and make it a healthy, nutritious and fit day.