🍩🚫 Surprising way to stop carb cravings 😴
I am going to outline for you in this week one of the TOP reasons you might be craving carb-rich, sweet, and salty foods!
I know a lot of us get these cravings from time to time, and there’s something surprising that can be leading to them...
First: the cause … it’s something that affects ALL of us at some point or another.
It’s not getting enough sleep!
When you don’t get enough sleep, your body’s hunger hormones get out of whack, making you feel hungry … AND ALSO making it so that the food that you DO eat doesn’t really satisfy you.
So basically, your hunger hormones have their foot on your appetite’s gas pedal, and your “I’m full” hormones are nowhere near the brake!
This sets you up for a cycle of cravings. And also feeling even MORE tired … and also bloated from eating all that food!
So … what can you do about it?
If you have a rocky night of sleep, make sure you start your day with a healthy, balanced breakfast that includes PROTEIN and FIBER-RICH FOODS.
Both fiber and protein can help fill you up – and stay feeling full for hours.
Here are some ideas:
Oatmeal and eggs … Greek yogurt with berries … Chia pudding with protein powder … or even a smoothie with fruit, a handful of baby spinach, some yogurt, and protein powder!
And also be sure to drink plenty of water. Being even a little dehydrated (1-2%!) can contribute to that overtired feeling.
I hope this info helps you stay on-track with your healthy habits the next time you have a restless night of sleep!
💸🛒 5 Healthy Grocery Hacks that Save $$ 👍🏽
I have 5 healthy hacks that have to do with one of your weekly chores. They will save you time, money, and can even help you reach your goals!
It’s all about GROCERY SHOPPING.
OK … so I’m going to skip the obvious tips, like making a list, shopping the perimeter of the store, and eating before you go grocery shopping so you don’t buy a bunch of extra stuff because you’re hungry.
Hack #1 has to do with something you can do before you hit the store – or even finalize your list.
It’s to open up your cupboards and fridge and check to see what you have on-hand … and also toss anything in your fridge that’s questionable. You already know you’re not going to eat it, and it’s just taking up valuable space, so get rid of it now.
Knowing what you already have is a big part of knowing what you need. It helps you be more intentional in your choices at the store and in the long run, helps you avoid waste.
It also can help you plan your meals so you can actually USE what you already have!
If you do a quick inventory of your kitchen before you hit the grocery store, give me a LIKE!
Hack #2 … use a smaller cart if at all possible. Again, it’s all about that valuable space. This can help you avoid making impulse purchases because there’s less room in the cart.
Plus, this helps you keep track of what you’ve already bought. Do you see a colorful array of healthy foods, or is your cart packed with boxes and bags?
Hack #3 … Remember the food you tossed from your fridge? Did it include any veggies or other produce you didn’t get around to using before it went bad?
When you’re shopping for produce, you might actually think you’re going to use that giant container of kale … and you probably have great intentions for it … but will you REALLY use it?
This hack is to buy only what you really need, vs. what you aspire to need. So if you always have leftover produce, buy the smaller bag or buy fewer of whatever item it is.
Hack #4 … This one is about being an informed buyer. Don’t look at the end caps of the aisles. Just motor on by them. That’s where the most tempting sales items are located, like potato chips, snack foods, and processed foods.
You don’t need them! Plus, they probably aren’t in line with your fitness or wellness goals.
Also, continuing this hack, when you are shopping the aisles, keep in mind that you are being marketed to every minute you are in the store! The items they WANT you to buy are on the center shelves, at your eye-level.
You usually can find less expensive and often healthier options on the shelves above and below your eye-level.
And finally, Hack #5. This one might be the most effective way ever to stick to your list!
It’s to pay for your groceries with CASH.
Not your debit card or a check. Plain, old-fashioned CASH.
Paying with cash automatically sets a limit on how much you can buy because you can only spend the amount you have on-hand.
This can help you set priorities for which items you choose. All those impulse buys and extras add up fast.
Plus, there’s something more palpable about actually forking over your hard-earned cash than simply swiping your debit card! It seems more real.
I hope these hacks help streamline your grocery trip and help you reach your goals!
🥤💪🏽5 Signs your not getting enough protein 💪🏽🥤
I’ve got some juicy info for you in this video about PROTEIN, and whether you’re getting enough or not!
Let’s talk about protein!
For starters, it’s also called the “building block of life” so there’s a pretty good indication of how important it really is.
It helps you rebuild, recover, and heal from injuries and illnesses! It helps you KEEP your muscle … rather than burn it off if you’re losing weight, and it plays a big role in many of your body’s functions.
The part that confuses people is how much you actually need.
And that answer really depends on a few things … like how active you are, what your goals are, and even your age!
When it comes to how many GRAMS you need every day ... that can be anywhere from .36 grams per pound (or 0.8 grams per kg) for untrained, healthy adults, all the way up to .6 to .9 grams per pound (1.4 to 2.0 grams per kilogram) for people who do high-intensity training.
To keep it simple, the range is between 10% to 35% of your daily calories.
Very few healthy people actually have a protein deficiency … but whether they are getting ENOUGH protein for their goals is another matter.
Here are some signs you might need more protein! Now, it’s important to note that all of these issues can be related to other health conditions, so it’s a good idea to ask your doctor or a dietitian if you’re noticing them.
#1: You feel hungry even if you’re eating enough. Among many other things, protein helps keep you feeling full through the day.
It’s considered the most satiating nutrient and can help keep your appetite at bay between meals. It really does make a difference!
#2: You notice your bruises aren’t healing as fast as normal, or you feel like your workout recovery is slower, with more soreness.
This can be because the protein collagen, which is found in connective tissues, plays a role in helping your body heal and repair itself!
#3: You notice your skin, hair, or nails are lackluster, or maybe your hair isn’t growing as quickly or isn’t as thick as normally is.
This is because your hair, skin, and nails are made up of proteins like elastin, collagen, and keratin.
#4: You feel tired and weak. Studies have found that not eating enough protein for even just a week can affect your muscles! Especially those responsible for your posture and general movement.
Protein also helps your body maintain its muscle mass if you’re losing weight, which can be very important for your keeping up your strength.
#5: Your mood. Proteins play a big role in all the chemicals and enzymes in your body. That includes neurochemicals that can affect your brain and your mood, like dopamine and serotonin.
Those are just a few signs you may not be getting enough protein!
And now I’ve got a bonus tip for you to help optimize your protein intake...
Research shows that spreading your protein intake out over the course of the day is the best bet for making the most of it. So my tip is to make sure you’re eating something with protein in it at every meal!
I hope this list helps you make informed choices to help you reach your goals.