6 Ways to Address Hunger

Clearing the blur between Emotional and Physical hunger

Lets discuss something that affects each and every one of us: The battle between understanding emotional and physical hunger - and properly addressing it. 

Food is on this planet to nourish our bodies and provide the fuel we need to keep living. However, not all food is created equal and if we have health, wellness and fitness goals – frozen pizza and beer isn’t going to make the cut anymore. 

Emotional Hunger

We eat for emotional reasons because we have a ‘need’ to FEEL better. Fat and sugar target the pleasure center in our brain and tend to temporarily heal emotional discomfort. Not to forget – alcohol… *sugar* in drug form that acts as a pretty great distraction from poor feelings. However, afterwards the issues are still ever-present and now we have a stomach full of toxic food and drink that adds to the snowballing feelings of guilt, shame and discomfort that leads to another failing fad diet. 

Emotional hunger happens quickly.

Be ready to address it. Its an ‘all in your head’ quick fix to a thought or feeling you’re having as a result of something that’s happened. If you’re craving foods that will make you feel better rather than foods that will fuel your body, you’re probably not physically hungry.

Physical Hunger

Food is GOOD. We need food for energy and to maintain healthy (fat-burning) muscle tissue and healthy organs. Don’t get me wrong, I love food – maybe more than most. That being said, there are ways to enjoy nutritionally bountiful meals when you are physically hungry that aid in you reaching your health, wellness and fitness goals rather than disrupting them.

Physical hunger happens gradually.

You start to feel that slow progression into awareness that its time to eat. Its probably physical hunger telling you its time to eat if you’re sensing physical cues like the little pang of hunger - followed by a kitten purr in your stomach... until there is a lion roaring in your gut! Understand that eating is necessary. There is no guilt, shame, remorse or negative feelings involved when you address physical hunger with nutritionally sound meals in proper serving sizes.

6 Ways to Address WHY you're hungry

Hints that you may be emotionally hungry:

-The feeling of hunger is experienced above your neck. (You’re mind is swimming with thoughts of sugarplums and emotionally pleasurable food.)

-You’re ‘checked-out’ emotionally and are experiencing feelings that don’t feel so good and have thoughts that food or drinks will make you feel better.

-You are avoiding something uncomfortable by putting your focus on food.

How to know if you’re physically hungry:

-The feeling of hunger is experienced below your neck.

-Its been 3+ hours since your last meal.

-You can hear your stomach barking at you for fuel.

How you feel is everything. If you don’t feel good and life is hard… and food causes you pleasure followed by pain that disrupts your mindset, lifestyle and your goals, its time to get back to the basics. Check in emotionally. Be aware of what is causing you to feel poorly and address it. 

Grocery Store Staples: Foods to get attached to, Part 3

Two types of fat free diets:

"I only eat low or fat free, packaged foods." How many overweight people do you know on this diet? There's a connection between why obesity is an epidemic and the popularity of 'fat free' foods and diets. 

“She’ll have the salad, squeeze of lemon… and the water.” Have you even had a dry salad and been left completely unsatisfied, disappointment reflecting at the bottom of the bowl? Even with lean protein – you’re not going back for more of that… off to the ice cream bar! 

You’re ache for more flavor and a fulfillment will not going unheard. Your brain craves fat because it is a vital part of our diet – especially for organ support and allows the body to absorb necessary nutrients such as vitamins A, D, E and K.

Low fat and Fat-free doesn't necessarily mean its healthy!

Just like the other macronutrients we’ve discussed, when consumed correctly and in the correct form, unsaturated, can aid in weight loss and a complete a nutrient rich diet. Conversely, not consuming trans and saturated fats can lower your blood cholesterol and decrease your risk of heart disease. For an explanation of the difference between the three types of fat click here.

Friendly Fats that should be in your shopping cart this week:

Cold pressed olive oil is great on salads or for cooking.

Nuts: Dry roasted - salt free nuts like Cashews and Almonds make for a satisfying snack.


Nut butters: I prefer almond or cashew butter, Check the label! Ingredients should read: Nuts - Period. If there's anything else, like sugar... get a different brand.

Fish: Tuna and salmon are my favorite!

Avocado: A mild flavor and creamy texture can fill your fat craving...try on that salad instead of cheese or in tuna salad with some greek yogurt rather than mayonnaise!

Fat doesn't have to be scary… negative thoughts that reject the idea of fat in our diet create a painful experience that inevitably leads to overeating and frustration. Make nice with your food: eat the correct types, eat the correct portions and you're body will love you for it.

BONUS Round

For nutritional supplementation try...

Cod liver oil - contains high levels of vitamin A and D as well as EPA and DHA which are important Omega-3 fatty acids necessary for brain and nervous system function.

Flax seed oil - contains high levels of vitamin B, fiber and Omega-6 and Omega-9.

Grocery Store Staples: Foods to get attached to, Part 2

Welcome back my dear friends!

In continuation of our Grocery Store Staples, we've got some great clean healthy food options to get hooked on. Diving head first into our next group of delicious dining options to keep you fueled throughout the day and keep your health and waistline in check. This week we are talking...

Complex Carbohydrates!

Contrary to this new belief that 'carb' is a four-letter word, when eaten in the correct form (complex rather than simple), carbohydrates become an integral part of your nutritional plan and your wellness. (For more information on the difference between simple and complex carbohydrates click HERE.) 

Why you need them

Plain and simple, carbs are sugar. When consumed in complex form they are digested slowly and are responsible for providing over half the amount of energy we get from our food each day. Rich in fiber, vitamins and minerals, this important food group promotes healthy bodily functions such as, heartbeat, digestion and body movement. 

What to buy

Grab some yams! - grilled, baked or mashed and smashed... adding cinnamon and dates makes for a sweet escape.
Get fruity - Berries are the lowest calorie option but an apple or banana post workout will help replace the glycogen (sugar) in your muscles to aid in recovery. 
Keep Wholly graining - Whole grains like oatmeal and brown rice are great options. (Check out my killer oatmeal recipe.) 
Beanies - Lentils: try mixing with brown rice and caramelized onions. Garbanzos: Hummas anyone? Black, white, yellow and red... Great sources of protein and carbs!

Because of their dense nutrient rich structure, you will feel full longer - Hit this food group at breakfast to fuel your day and try not to grub on them after dinner to keep that tummy in check. 

Grocery Store Staples: Food to Get Attached To - Part 1

What do you see first when you stroll into the market? 

The natural flow of the store puts you directly in the produce section... So many options of GREEN - Yet how much of your cart is filled with food items in boxes, packages, wrappers and cans?

NO MORE!

In the next few weeks we are talking about grocery store staples that need to be in your cart - every week - replacing processed and/or frozen foods that are lacking proper nutrition for your rockin' body. 

Check out this fun photo as a good way to get your mindset into healthy shopping:

(Oh, by the way, YOU deserve to feed your body nothing but goodness... because you are GOOD - and you are what you eat.)

Staple #1: Dark leafy greens

Why buy organic?

The soil in which organic vegetables are grown is nutrient rich and the plants are pesticide free... therefore the items harvested taste better and are full of the nourishment intended for our bodies. Buying organic also supports local farmers.

The price of organic foods can be a bit higher than fits our budgets on a regular basis, but there are a few items that we should always buy organic to reduce our exposure to harmful chemicals.

What to buy:

Spinach: Raw, steamed or sauteed... always have it!

Asparagus: Great broiled, grilled or steamed and acts as a natural diuretic.

Kale: Use in shakes, steam it, saute it.

Broccoli: Great raw or steamed!

Alright GNS followers... Due to technical difficulties this blog post has come to an abrupt close via iPhone. I hope the information I've included (prior to the tragic death of my laptop/VCR/coffee table) has been informative and I will conclude our segment on the importance of greens as a staple in your diet as soon as I am up and running again. Video included as I cannot include attachments with this application. My apologies!

Go get something green to eat :)

What to expect when you're expecting... to get fit

You want to eat clean, work out mean and start feeling and looking like a queen... But embarking on this lean lifestyle seems overwhelming and unattainable. Aren't you tired of the feeling that you've failed every time you attempt a lifestyle change and don't follow through?

Maybe all you need are the right tools to supply your arsenal of reasons why you CAN do this.

You CAN have it all and you deserve it all.

Its time. You're ready to take that first baby step to living fit physically and emotionally.

Stick with me you driven divas - here at Gravel and Stilettos I am going to be taking you all on an adventure. Over the next six weeks I will be writing the usual weekly blog, only now I will be supplementing the written information with video!

Be sure to subscribe by email so you don't miss a thing! Do it now!

My number one goal is to provide information that will help you choose a healthier life every second of everyday.

Get excited!

To kick things off next week I will be talking about what nutritional staples need to be on your grocery list. I will also discuss how to read labels to choose the best options to achieve your fitness and nutrition goals.

Remember, if there is anything you'd like me to touch on specifically please don't hesitate to contact me directly at Gravelandstilettos@gmail.com

Stay FIT and COOL this summer!

Are you feeling the summer heat?

As the temperature outside rises, I start to realize the motivation I had to get outside and run, or the desire to be around other sweaty individuals is inevitably lagging. Well friends, discipline never sleeps and our goals are begging to be reached. So how can you stay motivated to sweat when you're already sweating?

Remember why you're training 

When motivation is lacking, remember why you want to get and stay fit. 

For yourself? Sure!

Be vain! When you can strip off the sleeves and let your sexy arms get a tan poolside, it'll all be worth it. Take note of how it feels to be proud of your achievements and use it as ammunition for the next time you're feeling lazy.

Set up an accountability partner

Get someone else involved to hold you accountable. If you have a set time to meet a buddy in the gym or for early morning sprints, you are much less likely to skip your workout to sit in the air conditioning. Set a weekly schedule with your buddy or make friends in the gym that will check up on you.

Create a killer soundtrack

Nothing gets me moving faster than some great tunes. If you need a little spark in your step, download some new music and have fun creating a soundtrack to get excited about. 

Try something new like electronic or techno. Maybe some heavy rock and roll or metal? Whatever you're into, choose a fast tempo that'll keep you moving from set to set.

Remember, If you're not moving - you're not losing... 

Get your workouts in regardless of how uncomfortable it may feel and take pride when you get the results you've earned.

Once you're finished killing calories, cool off with a low calorie freezee with a Mediterranean twist. (Make it a cocktail for those summer weekends!)

Mint lemonade summer cooler

If you still have some citrus Crystal Lite left over from last weeks marinade recipe - Here's a great recipe for a cooling summer freezee!

What you'll need:

One packet Crystal Lite lemonade or citrus
A handful of fresh mint
one cup of Ice
One cup filtered water
(optional) 1.5 oz Vodka 

In a blender add ice, Crystal lite, water, mint and if you so choose - the vodka. Blend until smooth and enjoy!

Please drink responsibly :)

The 5 People You Should Spend Time With

"You are the average of the five people you spend the most time with."

-Jim Rohn

If you've spent any sort of time with me in 2012 I'm sure you've heard me mention this quote. 

When I first heard of this concept, I thought, "No way! I choose who I am a reflection of!" And while this could be true for some people who consciously choose their thoughts and actions... unconsciously, we are mirror images of the 5 people we spend the most time with.

Who is influencing you?

Self exploration can be a scary process. But are you aware of who you are to the core or controversially, who you WANT to be? Make a list of who you are at your very best. Even go so far as to dream up the perfect version of 'YOU.' Next, ask yourself who you spend the most time with. Make another list. Compare the two lists and consider who these people are in comparison to who you want to be and you'll have a pretty good idea where you currently stand.

Now for the hard part...

Is it time to do some personal spring cleaning? No one likes boundaries, and if you're in a position where you might need to separate yourself from someone, its bound to hurt at some point. The idea is to acknowledge the feelings of discomfort and practice actively pursuing the person you want to become regardless of how it makes other people feel.

YOU are number one.

Happiness isn't a wheel that needs reinvention..

Now that you've cleaned house, find people to fill in the gaps. Actively search for people who you aspire to be like and put them in your top five. Who has qualities that you admire
? Who has the things in life and the outlook that you desire? If becoming friends with Brian Tracy or Ali Brown seems like a reach... Do what you can to model their steps to success. Why start from scratch in self improvement when there are countless individuals out there who have mastered it already?

Happy Cleaning :)