Monday, April 20, 2015

HANGRY !

I'm HANGRY ! That pesky thing that happens when your hungry, craving food and this leads to the emotions of anger!!! YES this is a REAL thing and please be cautioned to steer clear of the hangry person in your life ! Being hangry can lead to diet meltdown. Instead of letting the feeling pass or eating something smart, we tend to gorge on anything and everything to subside that feeling quickly and before you know it you just ate an entire stack of cookies !
Sometimes all it takes is to figure out WHERE that hungry cue is coming from and go from there to keep you on track ! Did you know that hunger and appetite are not interchangeable? Appetite is a sensation that we feel when we eat. It is essentially the desire to eat food. While hunger on the other hand is a sensation experienced when one feels the physiological need to eat food triggered by a hormonal response.hunger can often be the root cause of many diet blunders. When blood sugar levels drop, leptin levels drop and ghrelin levels increase which is when we feel the most hunger.
Hunger is predominantly regulated by two hormones ghrelin and leptin. When ghrelin is high, feelings of hunger are high. When we eat, fat cells trigger the release of leptin by the body. When leptin is activated, hunger is subsided until leptin levels drop. Leptin’s role is to suppress the release of neuropeptide Y (NPY) – a feeding stimulant secreted by the hypothalamus and the gut. Leptin also prevents the release of appetite enhancing neurotransmitters and stimulates the production of appetite suppressing ones, thus prevents further food intake.
The key to controlling hunger is to regulate the hormones that can trigger it. Eat foods that are wholesome and from nature. This will help to regulate and subside hunger. By eating this way, you can keep your hormones such as insulin and leptin from becoming resistant. Resistance occurs as a result of over stimulation of these hormones.
Try to incorporate these foods into your diet to help control hunger and reduce insulin sensitivity!
Oat Bran
-High fiber foods, like Oat Bran, are digested slowly, and thus avoid causing large spikes in blood glucose and insulin, unlike simple carbs. Just two tablespoons of Oat Bran can deliver 18 g of complex cabs and 12 g of fiber. Oat Bran, Rice Bran or Wheat Bran can be added to existing recipes, thrown in your oatmeal or added to a hearty shake to bump up the fiber content of food. The daily recommended amount of fiber is 25 g.
Whey Protein
-Whey protein will help to decrease your desire to eat EVERYTHING sight if you are not prepared for a full meal, Whey protein is not only a convenient protein option, it is also versatile, as it can be consumed on its own when you need to get in a quick shot of protein post-workout, used as snack between meals or added to your favorite meals for an added nutritional bonus.
Green Tea
-Green Tea is a DOUBLE hitter! It not only helps to increase your metabolism and burn some fat but it also helps to suppress your appetite! Green tea’s high content of it’s active component EGCG can not only increase thermogenesis and stimulate anorectic pathways that stimulate thermogenesis and fat metabolism.
Apples
-Apples also deliver pectin, which has been found to suppress glucose and fat absorption, reducing the glycemic response. A single medium-sized apple can deliver less than 100 calories, 25 g of carbs and 4 g of fiber.Apples are full of soluble fiber in the form of cellulose, pectin and water. The soluble nature of the fiber in the apple can work to swell in the gut providing a feeling of fullness.
Lean Red Meat
-Red meat can have a strong thermic effect in the body, which means that it takes far more energy and time to digest this hearty meat than it does other protein sources. In addition to its caloric-burning nature, it also delivers a source of saturated fat, which can also be satiating. Fats also evoke the CCK hormone. Diets that are low in fat and protein can cause hunger since they are not elevating the CCK hormone enough. Be sure to get at least 1 g per pound of lean body weight of protein in your diet to help maintain this hormone for the long run! But DON'T over do the red meat consumption. Eating it about 2 times a week is plenty to reap the benefits !
Avocados, Seeds and Nuts
-Avocados, seeds and olive oil may be high in calories, but they have appetite-controlling qualities that make them a positive addition to your diet. A particular type of fatty acid, called oleic fatty acid, has the power to send hunger-curbing messages to the brain
Try to use some of these foods when you are eating which are whole and from nature. They will help your body and mind to perform better and keep you from getting that dreaded HANGRY!!!
References
Flourie B, et al. Effect of pectin on jejunal glucose absorption and unstirred layer thickness in normal man. Gut. 1984. 25(9): 936-41.
Sukkar SG, et al. Appetite control and gastrointestinal hormonal behavior (CCK, GPL-1, PYY 1-36) following low doses of a whey protein-rich nutraceutic. Med J Nutr Metab. 2013. 6: 259-66.
http://www.fitnessrxwomen.com/…/5-appetite-suppressing-foo…/

http://www.livestrong.com/…/25762-list-natural-appetite-su…/

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