Feeling full is better than feeling hungry

Do you have the problem that you feel hungry before it’s time for the next meal?  A lot of us do.  Or even worse, you feel hungry while you are eating when you should be done.  It’s really hard to lose weight, or even to maintain your current weight, when feeling hungry a lot of the time is an issue.  Here are some simple yet effective ideas for feeling full.

Chew gum
You could crush that 3 p.m. snack craving just by chewing gum.  That’s right. A study found that chewing gum can really put the kibosh on your afternoon appetite in a big way.

People who chew sugar-free gum after lunch feel full longer, have fewer hunger pangs, have fewer cravings for sweets, and eat fewer afternoon snacks — compared with people who don’t chew gum.

How does chomping gum suppress hunger? It’s simple. When you eat, your taste buds are stimulated by the food. But the cool thing is that exposure to the tastes and smells of food also lessens how good it tastes. That, in turn, is one of the cues that signal your brain that you’re full, so cravings go away. Chewing gum may have this same effect — but without all the calories!

 

Choose healthy-fat appetizers to help you eat less
If you’re trying to watch your weight, you don’t have to forgo appetizers altogether. In fact, choosing the right starter before your meal may actually help you eat less overall. So don’t deprive yourself of that fresh whole-grain bread and olive oil the next time a waiter brings it to your table. It may be your diet’s best friend.

Eating a small amount of healthy unsaturated fat — think olive oil, nuts, avocado, and fish — before a meal triggers a chain reaction in your digestive system that slows the rate at which your stomach empties, which means you feel fuller faster. It also helps keep your blood sugar levels from spiking after your meal and makes it easier for your body to absorb fat-soluble nutrients, such as vitamins A, D, E, and K, as well as lycopene and lutein.

 

Exercise more to eat less
Exercise burns fat, fends off disease, strengthens our bones, and improves our mood — and now studies suggest it may even suppress our appetites.

What’s this miracle of modern medicine? Actually, it’s pretty old-school. It’s exercise. Although the jury’s still out, new research suggests it may inhibit people’s munching.

You’ve heard the expression “work up an appetite.” The reverse might actually be true. Overweight people in a study actually ate less — and dropped some body fat to boot — after 3 months of regular aerobic workouts on either a treadmill or a bicycle. Check out this easy workout video you can do in your own home.

Exercise creates a chemical reaction
Researchers suspect there may be something chemical about exercise that helps increase a  brain-derived a blood protein known to curb appetite. The higher the BDNF, the fewer calories the study participants consumed, and the more weight they lost. (Wait! There’s more – five more ways walking can improve your life.)

Hot red pepper – Capsaicin is a catalyst
Red pepper –not sweet red pepper, but hot pepper – when eaten early in the day, decreases food intake later in the day. Try adding a little to your egg-white omelet in the morning. Here’s how it helps control hunger.

The capsaicin in red pepper may get the credit for decreasing appetite. The heat-giving ingredient appears to stop sensory information in the intestine from reaching the brain. It basically kills — or stuns — the message that you’re hungry.

Capsaicin may also give your metabolism a boost.  For a breakfast that will really fire you up, add cayenne, hot red peppers, or jalapeno peppers to a frittata. These hotties all contain capsaicin.

Get a good night’s sleep
Sleep deprivation interferes with appetite-suppressing hormones, increases stress hormone levels, and decreases a person’s glucose tolerance, all of which may contribute to weight gain. Another way sleep loss may help pile on the pounds: late-night munching. Go to bed and get up at the same time each day to help achieve sounder sleep.

Mindful Consumption
You can make the gum trick work even better by thinking about how many snacks you’ve eaten. Then, try these other tips for better snack management:

• Don’t snack in front of the computer. Here’s why.
• Discover your emotional snacking triggers. Here’s how to find them.
• Grab a tall drink of water before every snack. Here’s what you might discover.

Siberian pine nut oil (also called Korean pine nut oil)
Pine nut oil is a gourmet golden-colored oil cold-pressed cooking oil from the small kernels (commonly called pine nuts), which are produced by certain species of pine trees around the world. The native people of Siberia – a remote region of Russia famous for its pristine forests, crystal-clear rivers and lakes have always used pine nut oil as an effective, all-natural gastrointestinal remedy, metabolism enhancer, and digestive aid.

Historically, in Siberia, where distances are great and food is scarce, especially during the long, cold Siberian winter, a handful of pine nuts or a tablespoon of pine nut oil taken with – or even instead of – a meal have provided a long-lasting feeling of “fullness”. In addition, pine nuts and their oil provided the natives with a rich array of nutrients.

Pinolenic acid
(a triple-unsaturated fatty acid which is a positional isomer of a more widely known gamma-linolenic acid [GLA]) is said to be found exclusively in pine nut oil, and is not present in any other species of plants. This fatty acid is present in all 140 varieties of pine nuts (and their oil) in quantities ranging from 0.1 to more than 20 percent. However, the richest known source of pinolenic acid is the oil pressed from the seeds of the Siberian pine.. It was this oil, containing up to 27 per cent of pinolenic acid that the native Siberians used as a nutrient-rich food and a healing remedy.  It can help suppress your appetite.

Ordering Siberian pine-nut oil
If you would like to order naturally grown, extra virgin pine nut oil, please visit PineNut.com’s order page. If you want more information or have additional questions, please send an e-mail to their holistic nutritionists at consult@siberiantigernaturals.com.

Online information can be found at Pine Nut Oil.com.

Ordering Korean pine-nut oil
Life Extension also sells what they call Natural Appetite Control from what they call Korean-nut oil which also contains pinolenic acid.  Each softgel contains 1,000 mg of pinolenic acid.  Order at Life Extension.

The Life Extension website also offers info on why they believe pinolenic acid suppresses appetite.

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