Feeding Your Feelings: Emotional Hunger


Jeanine made a delicious dinner for her family with strips of chicken, zucchini, peppers, onions, mushrooms, eggplant and tomatoes over whole wheat pasta. She even added some freshly grated parmesan cheese. Everyone loved it and she ate slowly, enjoying each bite. She left the table feeling comfortably full and totally satisfied. Jeanine decided this healthy eating thing was a cinch.

She settled in her comfy recliner, remote in hand, to watch her favorite programs, while the kids watched the TV in their rooms. Hubby went back out for an evening business appointment. Alone, relaxed and mindlessly watching TV…


An hour and a half into watching TV, Jeanine remembered the bag of Reese’s peanut butter cups in the pantry “for the kids”. She began to reason with herself, telling herself she was not really hungry, she only ate an hour and a half ago, she doesn’t need those extra calories, too much sugar, too much fat, the kids will notice they are missing, her husband will notice they are missing, who cares, I want one, don’t eat it, it will taste so good, too many calories.


Jeanine became aware that she had missed the last several minutes of the program because of this conversation she had with herself. She was so annoyed because it happened almost every night and she knew she was not hungry. Sometimes she “won”, sometimes she didn’t.


What happens when we crave certain foods, but we are not physically hungry? How do we know the difference?


When we are physically hungry:

  • It comes on gradually
  • We feel it in our belly
  • It happens a few hours after a meal
  • It goes away when we eat

When we “want” foods but are not physically hungry, we are experiencing emotional hunger:

  •  We “feel” it above the neck, or as my kids used to call it, mouth hunger
  • It comes on suddenly
  • It can happen at any time, even if you recently ate a meal
  • It does not go away when you eat


When you are emotionally hungry, you may go from the fridge to the cabinet, picking at different foods, in an attempt to fill the hunger, usually unsuccessfully.


Once you become aware that you aren’t really hungry, try to put a name what you are feeling at that moment. Sometimes, just putting a name to it will give you enough awareness to stop the craving. If not, once you identify the feeling, you will need an alternative plan to deal with that feeling other than eating.


Jeanine became aware that she was truly just anxious about the presentation she was expected to give at work the following week. She kept putting it out of her conscious mind, so she did not have to deal with it until the last minute. Jeanine was a procrastinator and did all of her work right before it was due, causing even more anxiety. With guidance, she began to write down one step each night in preparation for the big presentation. She found chunking it down this way was really much easier than waiting till due day. Her cravings for the goodies decreased, much to her pleasure.


The next time you want to eat after a meal, ask yourself if you are really belly hungry or mouth hungry. Did it come on suddenly? What are you feeling? If you are actually physically hungry, eat real, whole food to satisfy your body’s needs. If you want sweets or other junk, figure out… what am I feeling???




HCG Diet Risk Exposed


The “HCG Diet” is NOT some miracle weight loss potion from some master magician! I get so frustrated hearing all these people I know, old friends, new clients, etc. tell me they tried the “HCG Diet.” My heart sinks, and I almost feel helpless, working against the money grubbing, corrupt people and corporations out there who feed off of the average health curious person.

It absolutely enrages me, how shallow and dishonest most of capitalist America can be just to make a buck! At any cost they will, in this case the cost is the health and even lives of their consumers. I know I must continue the fight against this evil, one person, one mind at a time. Helping people to realize there is no “quick fix,” no miracle diet, no short cuts, and that reaching their health or fitness goals is about lifestyle change is what I will continue. I vow I will never lose sight of this powerful message. I will never sell-out to make a buck. Never say never? I’m saying never.


HCG stands for Human Choriogonadotropin, a hormone that is produced by women in the first stages of pregnancy. With the HCG diet you either inject this hormone or use oral drops. In pregnant women, this hormone stimulates the hypothalamus, which in turn moves essential fats and nutrients into the placenta, thus the interest in weight loss, fat loss doctors and desperate overweight people. Sounds good in theory, right?


Ever heard of the expression, “too good to be true”? Insert it here!


In fact, HCG diet risk are dangerous and should be hyh! Plus, what male in their right mind would want to inject a pregnancy hormone???


Along with the injections or oral application, you are regimented to a 500 cal per day diet. Common sense, which obviously escapes many people out there, says that 500cal per day is extremely dangerous and should never be tried, right? Yes! Amazingly though, desperate people are throwing away common sense and logic, and jumping on-board the HCG Diet hype in hopes of solving their weight issues and problems.


They give in and look for the easy way out. Let me tell you, in case you hadn’t figured it out, eating 500cal a day will support rapid weight loss, not the HCG! 500cal per day your body is starving, barely able to survive and function, feeding off of your vital nutrient stores! Of course you will lose weight fast! At the cost of your health!


Not only that, people coming off of the HCG diet gain their weight back, and even worse, mess up their natural hormone levels. Severe side effects from this ludicrous diet include depression, headaches, and blood clots to name a few. I have personally, as I said, encountered numerous people messed up from trying this diet. It breaks my heart every time. I am honest and genuine with my clients and members, helping to change their lives permanently for the better and I hear and see so many giving in, going to this dark side. It’s sad. Even more sad is that doctor’s are prescribing this, and of course everybody listens to their doctor.


My advice, charge yourself with some self-awareness, do some research and think for yourself. Take responsibility and make decisions and change for yourself, don’t rely on someone else. I know it is hard to sift through what’s real and what’s not, but trust me, you will be doing the battle the rest of your life until you do learn to find what’s real.


Other Articles You May Enjoy:

Food Journaling: Weight Loss Success

Top Four Natural Diets




15 Diet Tips for Success


Try Googling, “Weight Loss” and check out just how many hits you get. There are all sorts of “fitness experts” with tips on how to lose weight, build muscle, tone up, etc. In reality, there is a VERY easy equation for weight loss: eat less and exercise more. The following article by Kathleen M. Zelman, MPH, RD, LD gives the 15 best diet tips ever.


  • Drink plenty of water and calorie-free beverages: don’t sabotage your weight loss journey by drinking your calories!
  • Add to your diet, don’t take away: many people “fall off the wagon” because they just can’t deny themselves their favorite foods. Look at things you can add to your diet to improve your daily food intake: vegetables, protein, etc.
  • Consider whether you are really hungry: is your stomach really growling? Make sure your tank is really empty before choosing to eat. It is easy to confuse thirst with hunger. Boredom can lead to unneeded snacking too.
  • Be mindful about what foods you select to be your nighttime snacks: there are varying opinions about nighttime noshing…if your tummy is complaining EAT SOMETHING! Don’t starve yourself! Make a good choice though…air-popped popcorn instead of a bag of tortilla chips and queso.
  • Enjoy your favorite foods: Denial often leads to over-indulgence. If you want a piece of cake…has a piece of cake but keep in mind that portion size is important. Have half a piece and savor each bite rather than full-size piece, shoving it in your mouth to keep from having to share it with your kids (can you tell I have kids ).
  • Stock healthy convenience foods in your kitchen: we all have busy lives! If you plan for those times when you only have 20 minutes to change clothes, eat and get back to work by having a healthy and quick meal available you won’t have to eat the cherry poptart left by your kid on the kitchen counter because you need to dine and dash. You can throw a small, vegetarian burrito in the microwave and be out the door almost as quick AND feel better about your choice.


Read on for the rest of the tips to dieting. Remember, your goal is not to “diet” just to get the last 5 pounds off. You want to change your eating habits for life!


Top Four Diets. What’s yours?


The word “diet” is casually thrown around these days. It has taken on so many meanings (see my article) that it most likely carries a negative reaction when mentioned. The word is dreaded. In actuality, what we eat is our diet, and everyone wants to find the diet that they like and works for them.


I have summarized four of the top diets of today, all with certain validity and meaningful, healthy purpose. These aren’t fad diets or extreme calorie cuts, they all basically deal with what you eat, how your body reacts, digestion, etc.


Paleo Diet

The Paleolithic diet, referring to the time period, or meaning “caveman” diet follows simple rules. It is based off what our ancestors would have eaten in pre-agricultural days; nothing processed or packaged (including bread). You eat a diet that’s gluten-free, but rich in lean, organic meats, fish, poultry, eggs, vegetables, fruit and nuts. As much as possible should be sourced locally. You exclude grains, legumes, dairy products, salt, refined sugar and processed oils. In theory this diet sounds great, and seems to make logical sense.


Higher protein and low carbohydrate, this diet supports a healthy metabolism, and with the abundant nutrients it helps with inflammation within the body and energy levels. This diet first surfaced back in 1975 after gastroenterologist Walter L. Voegtlin published a book about it. Since, the diet has been around, shifting in popularity. One thing that must be noted is that scientific backing is lacking behind this diet, and more studies need to be developed to either prove or disprove of it.


Blood Type Diet

This is a diet that has gained popularity very recently. The basis of the Blood Type diet is that, depending on an individual’s own blood type (O, A, B, or AB) , certain foods should be eaten while others should be avoided. Foods are either highly beneficial, neutral, or dangerous. The diet also indicates how you should exercise based on, of course, your blood type. Starting with type O (“for old,” as in humanity’s oldest blood line) your digestive tract retains the memory of ancient times, so your metabolism will benefit from lean meats, poultry, and fish. You’re advised to restrict grains, breads, and legumes, and to enjoy vigorous exercise. Type A (“for agrarian”) flourishes on vegetarian diets.


The type A diet contains soy proteins, grains, and organic vegetables and encourages gentle exercise. The nomadic blood type B has a tolerant digestive system and can enjoy low-fat dairy, meat, and produce but, among other things, should avoid wheat, corn, and lentils. If you’re type B, it’s recommended you exercise moderately. The “modern” blood type AB has a sensitive digestive tract and should avoid chicken, beef, and pork but enjoy seafood, tofu, dairy, and most produce. The fitness regimen for ABs is calming exercises. Just as with Paleo, this diet is lacking in scientific backing, but even more controversial and in some circles, “absurd”. It sounds scientific, so therefore it matches the desperate people’s search for the right diet.


Acid-Alkalinity Diet

The Acid-Alkalinity diet is one I have researched very recently, especially after having watched and idolized Randy Couture (Olympic Greco-Roman wrestler and 5x UFC Champion) for years. At age 46 years old he was able to not just compete, but be competitive within his division against guys half his age. Randy always talked about “a solid vegetable base” in his own diet which keeps pH levels in check, internal acidy down, therefore promoting health and warding off disease, bacteria, etc.


Now The Acid-Alkaline diet is simple in theory, but very complex as far as food combinations and lists. So, to describe the diet in short, our body is designed to stay alkaline and will do whatever it takes to do so, which includes using up alkaline stores within our body to neutralize acids. When we consume acidic foods and drinks, stop exercising and continually have negative emotions our body is overrun with acids and this causes major disruption. Not surprisingly most acid foods are the ones you already know are bad for you (cola, chips, chocolate, sweets, burgers, dairy, beer, etc.) and the alkaline foods are the ones you already know are good for you (fresh foods, leafy green vegetables, salads, nuts, seeds, etc.) To become alkaline you simply need to start focusing 70-80% of your diet on the alkaline foods and try to limit the acid foods. Back this up with 3-4 liters of good quality, clean, filtered water each day. This diet, unlike the two others already discussed, has much scientific backing behind it.


Eat-Clean Diet

Eating “Clean” is what I preach to my clients, members, friends and family all the time. Now there is no “Clean” diet, or food list dos and don’ts, just some simple guidelines. I guess if you can coin such a term, credit might go to Tosca Rena, an average overweight middle aged woman who regained control of her health by eating “clean” and afterwards published a very successful book “The Eat-Clean Diet”.


The Eat-Clean Diet recommends avoiding all saturated fat, trans fats, overprocessed, refined foods — especially white flour, sugar, sugar-loaded colas, juices, and alcohol. The plan’s guiding principles: Each meal should be between 200-300 calories. Eat a complex carbohydrate with protein (20-21 grams) at every meal. Drink at least 8 cups of water daily. Never miss a meal, especially breakfast. Consume adequate healthy fats each day.


“I recommend shopping at farmers markets or when at the grocery store, stick to the perimeter and choose foods with one to three pronounceable ingredients only, staying away from any food that comes in a box or bag that man has had a hand in creating or contains ingredients you can’t pronounce,” Reno says. This diet is the least restrictive of all four, and generally has positive feedback from users and scientists. Experts do recommend you skip Reno’s advice on supplements and her nutrition information. Most of the stuff found in the Eat-Clean diet, to me, is just plain common sense.


So in conclusion, which diet is best? Which one is for you? Well that’s for you to decide. I believe they all have good information and principles, some more extreme or irrational than others but all viable. Bottom line is each individual is different and will respond better or worse to these certain diets. I believe there is something to take from all of these diets. With that information form your own eating habits, your own modified “diet” and get to know your self. I do want to point out that all four of these diets have a common theme: digestion. This isn’t just coincidence, learn to know what certain foods and drinks make you feel after consuming them.


Just stop and think about it. This simple notation can improve your diet and health tremendously. I also recommend you research these and any other diets extensively and talk to your doctor and/or trainer or nutritionist as well.





Has Your Diet Stalled?


Have you ever had a friend tell you they lost the “last five pounds” or really slimmed down with the latest diet fad? So, you decide that if it worked for them, it should work for you, right? Unfortunately this is not usually the case. You are unique! What works for someone else may not work for you.


Being active every day, watching your portion sizes and generally incorporating some basic weight loss strategies can help you reach your goals. Incorporating health and fitness into your everyday life, even in small doses, can produce the desired results over time. Watch for your individual triggers when working toward your weight loss goals: Do you eat more on the weekends with friends and family? Does one bite of a high-fat or high-sugar snack lead to overindulgence? Are you getting enough sleep? You can and WILL be successful when you commit to “doing” instead of just “trying”.


I listened to my circle of friends as they lost (and gained) weight over the years. They tried restricting calories, sticking to a single food (take your pick: grapefruit, bacon, soup, etc.), ordering the late night infomercial promises…the list goes on and on. As I tried these fads, I realized that long-term weight loss and health could only come from incorporating fitness and portion control into my everyday life. Once that switch flipped for me, those everyday changes worked some magic in my life! Not only did weight start coming off but I felt better! I wasn’t as tired at the end of each day. I could enjoy trampoline time with my kids and not be sore and sorry after the fun. Best of all…I found a confidence I had lost over the years! That confidence you have as a kid that allows you to tackle new challenges, meet new friends, jump off the high dive into the pool…it came along with the weight loss and strength gains. Find something you love (or used to love) to do, something you miss doing and set it as part of your goal for weight loss.  Bring back that confidence and sparkle in your life!



4 Principles to Fat Blasting Nutrition


When it comes to weight loss and weight management a healthy, balanced diet is tantamount to success. You cannot expect to reduce body fat or manage your weight unless you ingest the nutrients to support such efforts.

I have spent my life, from a very young age, learning about proper nutrition. This became my mission in life. I pursued this task through not only advanced education at two universities, but also through personal experience and the ever popular trial by error. I have been the guinea pig for each and every one of my clients. Today, I am pleased to say that I have discovered the 4 principles that are the key to both body fat reduction and weight management.


Here are the Four Principles to Fat Blasting Nutrition

Principle 1
Use the 40/30/30 ratio for each and every snack and meal, 40% carbohydrates, 30% protein, 30% fat and eat a little protein with each and every snack and meal. This allows for a balanced diet and balanced energy levels, which alleviates the common insulin spikes that are associated with pure carbohydrate consumption that in turn cause extreme energy lows during the day.

Principle 2
Eat at least five small meals or snacks per day. Eat a small meal every 2 ½ to 3 1/2 hours. Doing so fuels your body appropriately and allows for portion control Portion control and moderation are key here.

Principle 3
Choose good carbohydrates versus bad carbohydrates. Choose low gly cemic carbohydrates that are high in fiber and water content. Eat your carbohydrates strategically throughout the day tapering them off after noon time. Increase your consumption of foods that are high in fiber.

Principle 4
Eat a diet that is big on fresh produce i.e. vegetables and fruits. Eat the rainbow. In other words eat a huge variety of different colored foods. Choose lean cuts of meat, poultry and fish low in fat. You will reduce your bad fat (saturated fat) consumption by doing so. Reduce processed and high sugar foods. These are your chips, cakes, candy, bread…………..primarily all your high gly cemic carbohydrate foods.


These are the Four Principles Fat Blasting Nutrition strategy. Follow these 4 principles and you will begin to feel and see the positive results.

Click here to learn more about Michael George



Simple Tips for Planning a Healthy Diet and Sticking to It


Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.


Healthy Foods to Eat
The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren’t good for you.


Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn’t.


Shop for lean meats and don’t forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.


Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don’t want in your body. If you love these meats, you can find healthier versions sold at health food stores.


Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy. Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.


Healthy Foods for a Healthy Lifestyle
Once you learn which foods are good for you, you need to look at your eating habits. If the foods you eat are not healthy, you might want to work within your habits and current lifestyle conditions, since they are usually tough to change.


There are several fad diets that will lead to successful weight loss if you follow them exactly as they are designed. That doesn’t mean every food that fits into a diet is a healthy food, but it does mean you have to change your eating patterns to fit the diet’s rules.


Rather than worry about following a fad diet, think about your health and your lifestyle instead. Start by learning which foods are good for you.