7 tips to control your hunger!

I found these 7 tips posted online by Rustom Warden. I indicated what I thought were some really interesting points in bold:

1. Eat small frequent meals.

Want to lose weight? Eat more — frequently, that is.

Your body needs food to provide energy, repair damaged muscle tissue, and to carry out various other functions.

But there are only so many nutrients it can draw from each meal. Large meals mean more nutrients than your body can handle, thus causing an ‘overflow effect’.

Thus, go for smaller, more frequent meals. They provide just the right amount of nutrients every few hours, without causing that overflow effect. They also maintain blood sugar levels, thus keeping your appetite and energy levels in control.

2. Don’t skip meals!

Skipping meals and going too long without food can turn hunger pangs into irresistible cravings.

To start with, don’t skip breakfast!

It is amazing how so many people skip this meal. If you are one of those, change that nasty food habit. NOW!

Breakfast is the most important meal of the day. Your first meal of the day helps replenish all those nutrients lost during that all-night fast. It raises those early morning low blood sugar levels.

Missing out on this meal means setting you up for low blood sugar levels and, thus, low energy levels and irresistible hunger pangs and cravings at lunchtime.

3. Eat your veggies!

Vegetables are healthy. They are chock-full with nutrients that can boost your health.

They are also rich in fiber, the dieters’ secret weapon to control hunger.

While all vegetables are beneficial as far as good health and hunger control go, certain veggies, like broccoli, cauliflower, spinach and mushrooms, are super-high in fiber and have a negligible amount of calories.

They can fill your stomach and control your hunger while filling you with a small amount of calories.

4. Eat more whole grains and less refined carbohydrates.

Whole grains, besides being healthier than their ‘nutrient-stripped’ refined counterparts, are also higher in fiber.

Thus they are more filling and satisfying.

While refined carbs — like idlis, dosas, white bread, white rice — may be low in fat, they are higher in fiber. You may run the risk of over-consuming calories.

5. Eat slowly!

Give it a shot. It actually works.

The brain actually takes ten minutes longer than the stomach to receive the message that it is full. Thus, eating too fast might cause you to eat beyond the point of fullness without even realizing.

6Sleep and shed those pounds!

Studies have found that people who sleep only five hours every night were 50 per cent more likely to be obese than those who sleep seven to nine hours.

Researchers believe lack of sleep affects hormones related to appetite, causing you to gain pounds.

7. Drink more water!

Water is the healthiest, cheapest and most easily available appetite suppressant around.

Thirst is often mistaken as hunger. Also, foods with high water content can fill you up easily. They naturally pack fewer calories for their volume.

Toss together a salad of lettuce, cucumbers, celery and tomatoes, or a fruit cup with watermelon, strawberries and orange slices for a watery hunger-satisfying snack.


“In order to make sure you’re getting the proper nutrition everyday, you should try Shakeology’s “Bottom-of-the-Bag” guarantee. You can watch a short video about “Shakeoolgy: Nutrition Simplifed” here.


Affordable Heart Attacks?

Here’s an interesting quote I came across today int he book, “Working Out Sucks!” by Chuck Runyon, Brian Zehetner, and Rebecca Derossett:

“Which is more expensive; a heart attack or a gym membership?” -Chuck Runyon

Have you ever thought about joining the Home Workout Movement? You can watch a short video about a great program called, “Turbo Fire” here.

Switching OFF Our Metabolisms

“Every bite we take and every lifestyle choice we make matters.” -Jillian Michaels

The following is an excerpt from Jillian Michael’s wonderful book, “Master Your Metabolism“:

What’s At Stage

There’s evidence of a national endocrine meltdown everywhere. More Americans are overweight than ever before – 72 million of us. Obesity is the second leading cause of preventable death. Only the act of lighting known carcinogens on fire and repeated inhaling them into your lungs  – aka smoking – beats it out for the deadliest spot.

People who are obese are 50 to 100 percent more likely to die early than people of normal weight. They also have a higher rate of many debilitating and/or deadly conditions:

  • Arthritis
  • Atherosclerosis (hardening of the arteries)
  • Cancer (especially cancer of the pancreas, liver, kidney, endometrium, breast, uterus, and colon, and possibly leukemia and lymphoma)
  • Congestive heart failure
  • Coronary heart disease
  • Crushing depression
  • Devastating social stigma
  • Gallbladder disease
  • Gout
  • Heart attacks
  • High blood pressure
  • High cholesterol
  • High triglycerides
  • Respiratory problems
  • Sleep apnea
  • Stroke
  • Thicker heart walls
  • Type 2 Diabetes

I wish I were making this stuff up to scare you, but I’m not. We’ve all read the headlines. We know there are supposedly many reasons whey this is happening: twenty thousand cable TV channels, super mega cheeseburgers, processed foods, fifty-mile commutes to work, seventy-hour work weeks.

But there are other reasons that no seems to be talking about. What about the chemicals in our air, water, cosmetics, clothes? How about the weed killer on our neighbors lawns? How about the plastic that’s invaded every corner of our world.

We’ve demonized our “super size me” habits for a long time. But there are many other environmental, dietary and societal factors that have come into play only in the past thirty years, and a vast number of them disrupt our hormones and switch off our metabolisms.

I have watched so many people I love go down the path of hormone-induced early death. You know that guy – maybe you are that guy – with a barrel of heart-attack fat strapped onto his waist. Or that woman who finds a lump in her breast at teeny-eight. Or the kid gets diagnosed with “adult onset” type 2 diabetes before he’s allowed to see a PG-13 movie.

This last one is such a heart breaker for me. the diagnosis rate for diabetes has shot up 40 percent in the past decade. What the heck is going on here? Why are our hormones spinning so out of control, and how are we ever going to stop them?

Clearly, there is only one way. We have to wake up and realize that every bite we take and every lifestyle choice we make matters. Not just for calories or fat or carbs, but because those bites or choices tell our bodies how to react. With bite after bite, sip after sip, breath after breath – when we pick the wrong foods or surround ourselves with toxic chemicals, each moment or consumption tells our hormones to do things that, consciously, we would never want them to do.

We have to learn how our modern food supply and toxic world interact with our hormones. We have to understand exactly how they make us overweight and sick. That’s the only way we can set it right again. And that is what Master Your Metabolism is all about.

Master Your Metabolism is available from many booksellers including Amazon.

Side Effects of Drinking Diet Soda


Although weight-loss articles often suggest drinking diet soda in place of full-calorie counterparts, health experts warn that the beverage’s long-term side effects may not be worth the short-term benefit of consuming fewer calories.

Loss of Calcium

According to the American College of Sports Medicine (ACSM), high level of phosphates from diet soda leeches calcium out of the bones. Daily consumption of diet soda makes you three to four times more likely to suffer from a stress fracture and at an increased risk for osteoporosis.




Caffeine from diet soda triggers the kidneys to increase urine production, which results in an increased loss of water in the body. Dehydration can lead to dizziness, headaches, racing heartbeats and even death.


The low-calorie sweetener, aspartame, is found in most diet sodas. The U.S. Food and Drug Administration (FDA) claims the ingredient is safe to consume; however, several side effects involving the ears, eyes, chest, skin, neurological system, gastrointestinal system and metabolic system, as well as psychological conditions, have been linked to its use. Hugo Rodier, M.D., author of “Sweet Death,” suggests that drinking beverages containing aspartame leads to weight gain.


In 2005, the FDA received reports that the carcinogen benzene was present in soft drinks containing benzoate salts and ascorbic acid. An FDA study found that the level of benzene in most drinks was below the U.S. standard for drinking water. The World Health Organization confirms that benzene causes cancer and that no safe level of exposure to benzene can be recommended.

Bottom Line

Drinking diet soda to lose weight may reduce your calorie intake, but it offers no nutritional benefits and could lead to negative health consequences over time. The ACSM recommends drinking water or mixing juice and water at a 1:1 ratio.


Read more: http://www.livestrong.com/article/18690-side-effects-drinking-diet-soda/#ixzz1rYhMWtVa

Supermodels without Photoshop

Photoshop and airbrushing scandals grow less shocking by the day, but we are always super excited to see unretouched photos. It’s satisfying to see what celebrities and models really look like! The photo at the left was taken last weekend in St. Barth’s during a photo shoot for Glamour’s June issue. From left to right we have Victoria’s Secret model Alessandra Ambrosio, plus-size model Crystal Renn, and Sports Illustrated Swimsuit Issue cover girl Brooklyn Decker.

Of course makeup artists and celeb hair stylist Ted Gibson were on hand to help beautify the ladies, but this photo has not been airbrushed at all.