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Let's talk about Hunger.... It feels different for all of us. I’m sure you’ll all agree that my hunger could feel a lot different to your hunger. But there are some common signs of what hunger is all about like
So let’s take a look at some of these symptoms and what they could mean apart from hunger. First off, headaches. If you feel headache, instead of reaching for something to eat first, ask yourself, am I dehydrated, how much water have I drunk today? Because so often dehydration shows as a headache and you are thirsty. To avoid that, get a water app on your phone, an app that will remind you to drink your water on a regular basis throughout the day or have a large bottle on your desk, which you aim to empty by the time you go home in the afternoon. If you’re hungry and you’ve got a headache, then you’re most likely dehydrated and you should drink water first. Have a glass of water and wait 20 minutes and see how you feel. Sugary foods. Ask yourself, are you stressed? Sugary foods and carbohydrate rich foods like muffins and cakes and biscuits and chocolates, help to boost our serotonin levels. This has a calming effect on us and that’s why we reach the sugary foods when we’re stressed. If you are going to reach for that sugary food, then do so while focusing on that food completely. Sit in a quiet place, not on a couch watching your favorite TV show. But sit on the couch and really take notice of the taste of the sugary food, the texture of it, how it feels in your mouth, and how you are feeling as you are eating your sugary food. Also when you are focusing on it so much, then you are less likely to overeat, so you are not going to finish the whole pack and you are also going to find it easier to stop. Alternatively, get up and move about for 5 minutes or pick up the phone and phone a friend and talk your stress out.  The third thing is if you have low energy levels, and low concentration, you could be tired. Food fuels us and when we’re tired, we are looking for more energy. But the thing is that we usually reach for the non-nutritious option, the quick fix. And that is not going to help us. Aim for 7 - 9 hours of sleep consistently, every single night of the week. And if you are really getting good sleep, then you need to look at having an afternoon snack which is high in healthy fats and protein and fiber so that it helps to keep your energy stable until supper time.  Now if you are bored, it is so easy to reach for a pack of chippies or some biscuits and just eat them mindlessly. Because food actually gives you a purpose. But instead of reaching for a pack of chippies or biscuits, the next time you find yourself bored, get up and do something. I have a Sudoku app on my phone which I absolutely love. It is my go-to when I need something to do. Otherwise, get up, go for a walk, move your body, play catch with your children in the garden. If you enjoy sewing or knitting a crochet, grab one of those projects before you reach for the chippies and the biscuits. Choose to do some kind of activity when you are bored. I had a rave review recently that I'd like to share with you -
I started working with Lee because I did not want to go on ANOTHER diet, but I did need to become more healthy and lose some weight. After 4 weeks I have lost a pants size, but more than that I feel 100% better then I did. I no longer hit the 4pm energy slump, I am more motivated to do healthy things with my kids and I feel more positive about my job. I enjoy the new foods I prepare (especially my smoothies) and my weekly check-ins with Lee keep me motivated and teach me so much I did not know about nutrition and how our digestive system works. This is not a diet, it is a new way of looking at food. Thank you Lee! My life is changed. - Jucintha, Port Elizabeth, South Africa I'd love to help you reach your health goals. Go ahead and book your free Ditch the Cravings and Lose Weight Breakthrough Call. Sleep - I have never been as obsessed about sleep as I have become since becoming a mother!!! Oh My Word. I was a sleep nazi with my first and it carried on with my 2nd. They've both become champion sleepers. I'm blessed and they had good training! I bought a FitBit, not to track my exercise habits but to track my sleep... I read somewhere recently that a new mother loses 44 days of sleep in the first year of her baby's life. And that has a HUGE impact on you and your health. HUGE. A quick Google search reveals that the Mayo Clinic and the Sleep Foundation recommend for adults between 26 & 64 years old, a length of 7 - 9 hours per night. And certainly NOT LESS than 6 hours. So how much sleep are you getting each night? I probably get about 7 hours. I would love 8 - 9 but hey ho!  Here's a practical plan of action to get more sleep - 1 Stick to a schedule. Go to bed at the same time each night and wake up at the same time each morning. This includes weekends and holidays and days off. Being consistent reinforces your body’s wake-sleep cycle. If you haven’t fallen asleep within 15 minutes then get up and do something until you do feel sleepy. 2 Create a bed time ritual. Doing the same things in the same pattern every day teaches your body that it is time to wind down. Suggestion:
Blend up half a banana, a shake of cinnamon and a cup of milk & water, ½ hour before bed. You could warm it up.
3 Listen to relaxing music or read. Do not watch TV as this is stimulating for you. I like to read. I don't get very far with the story but it helps me to fall asleep!  4 Avoid stimulants up to 4 hours before bed.
Many people swear by a drink to unwind at the end of the day, but alcohol before bed can actually disrupt your sleep. You’ll be
 5 Get comfortable
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. In our home, we have a king-size bed and single duvets. My husband gets hot while he sleeps and only needs a sheet in summer. I need a duvet all year round and like to snuggle down. If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters. 6 Limit daytime naps Long daytime naps can interfere with night-time sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 20-90 minutes and make it during the midafternoon. 7 Include physical activity in your daily routine Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day. At least 3-5 times per week for 20-30 minutes 8 Manage stress When you have too much to do — and too much to think about — your sleep is likely to suffer. To help restore peace to your life, consider healthy ways to manage stress. Start with the basics, such as getting organized, setting priorities and delegating tasks. Give yourself permission to take a break when you need one. Share a good laugh with an old friend. Before bed, jot down what's on your mind and then set it aside for tomorrow. Wishing you peaceful sleep, chat soon... BONUS MATERIAL - [CHECKLIST] 22 SELF CARE ACTIVITIES -- Click Here
As the madness of family and festivities draws ever closer, this is just a short note to help you keep it together.
Most important - 1) GET ENOUGH SLEEP Everything is better, more manageable and happier when you have enough sleep. If you're going to bed later than usual try and catch 30 minutes between 1 - 3pm. Why? Because that is when your body naturally wants to take a nap. Your body is releasing melatonin during this time so take advantage and have that quick nap. 30 minutes will make all the difference. 2) Increase Your Supplements Why? Because stress can affect your immune system. ​The last thing that you want to have is a cold and sniffly nose when you're supposed to be having a fun, happy, family time. Check out these articles about what to put in your tablet box.​ BONUS MATERIAL - [CHECKLIST] 22 SELF CARE ACTIVITIES -- Click Here
3)Take a deep breath
Why? We tend to breathe shallowly. ​So deep breaths have an amazing affect on your stress response. This is because the Vagus nerve runs through your diaphragm and is turned on by every deep breath. Take 5 deep breaths and see how you feel. Breathe in through your nose for 6 counts and out through your mouth for 5 counts. It's a massive tension reliever. 4) Become More Aware - some call it mindful. It's simply appreciating and cherishing the small things. Like, the colour of the trees, the way the branches move in a breeze. The sound of your children's chatter and laughter, The early morning tweeting and chirping of the birds. Listen to the different chirps. Smile at the driver next to you, even wave! It'll release any tension and you'll feel happier. Being in the moment helps you to manage stress by accepting circumstances. 5) Get out into the fresh air Go for a walk in your garden or on to the roads of your suburb. If you have a park nearby then bundle the kids into the car or onto their bicycles and walk around the park. The fresh air and change of scenery will balance things out. __________________________________________ In short, take time to look after yourself. ​Everything and Everybody else Will Be Fine. BONUS MATERIAL - [CHECKLIST] 22 SELF CARE ACTIVITIES -- Click Here |
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