Cinch® Inspiration Tip: Hunger Management

 

Hello Friends & Family,

Are you hungry? Sounds like a simple question, doesn’t it? But the honest truth is - most of us have forgotten what it’s like to listen to our bodies and eat in response to true biological hunger.

By definition, hunger is "the painful sensation or state of weakness caused by the need for food." It's a signal from your body that it needs food for energy. When you’re truly hungry, your stomach, brain, or both will send signals that it’s time to eat – your stomach may growl, you may have trouble concentrating or feel fatigued. True hunger does not go away over time - it only gets worse. And any food will satisfy your hunger and take your hunger signals away.

We were born with the innate ability to eat when we were hungry and stop when we were comfortable. However, as we grow up we tend to lose that innate sense and eat in response to our environmental triggers. We quickly learn that sometimes it’s better to eat everything on the plate instead of struggle with mom or dad, or that we should suffer through a plate of broccoli so we can have dessert. We learn to eat because food smells good, it’s “lunch time” or because we’re bored. We learn to ignore our own body signals and eat whether we are truly hungry, or not.

So do you know what your biological signals for hunger are? Is it a mild stomach growling? An empty feeling inside, or is it something else? If you’ve forgotten what true hunger feels like, take some time to track whether or not you’re eating in response to true hunger and stopping when you’re comfortable. Use the following hunger/satiety chart to help assess what hunger level you usually are when you start eating and at what level you stop eating.

10.		Thanksgiving stuffed
9.		So full it hurts
8.		Feeling quite full
7.		Starting to feel uncomfortable
6.		slightly ate too much
5.		Just right, you feel comfortable
4.		First signs it’s time to eat
3.		Strong signs that it’s time to eat
2.		Very hungry, cranky
1.		Extremely hungry, dizzy and weak

If you start eating at a “5” or higher you are most likely eating for external reasons and not because you are biologically hungry. On the other hand if you have waited too long to eat and you start eating at a “1” or a “2” you are probably “over hungry” which can lead to overeating. The goal is to starting eating at a “3” or “4.” 

When you’ve finished eating, use the scale again to assess at what level you usually stop eating. If you stop at a “6” or above you are overeating. You should aim to stop eating at a “5,” when you are feeling perfectly comfortable. At this level you have taken in the right amount of food to nourish your body but not so much that it will be stored as fat.

Be well!

Dr. Jamie McManus MD
Chair, Medical Affairs, Health Sciences & Education

P.S.  Join us on Mondays at 7 pm in the Pacific, Mountain, Central and Eastern Time Zones for a Cinch Inspiration Call, followed by a Dream Call, by dialing 1-512-225-3211 | 951025#.

Announcing New Facebook Sweepstakes!

click on pic to see individual products included in giveaway

Tell Shaklee What You Think the Next Cinch® Shake, Meal-in-a-Bar, or Snack Bar Should Be! Current flavors of shakes are: Vanilla, Chocolate, Cafe Latte and Strawberry. Current Meal Bars are Peanut Butter Chocolate Chip (my favorite!!) and Blueberry Almond Crisp!

FYI, I suggested Chocolate/Raspberry or Raspberry/Blueberry for a new shake or bar flavor. I don't know if you can suggest more than one and still win though, so take that as a warning! If you do win and you are not already a member in my Shaklee group, please tell them you have a Shaklee Distributor already -  me! My ID# is XE89787. Thanks and good luck!

Are you a fan of the Shaklee Corporation Facebook page yet? If not, here’s a reason to get on Facebook and start following Shaklee now!

For one week, starting Wednesday, February 22nd, we are asking all Facebook fans to enter a sweepstakes for a chance to WIN a Cinch Transformation Kit plus a weekly 30-minute consultation for 4 weeks with Pam Riggs, MS RD, Director, Medical Affairs & Health Sciences for the Shaklee Corporation.

To enter, you must do the following:

• “Like” the Shaklee Corporation Facebook page
• Tell us what you think the next Cinch® shake, meal-in-a-bar, or snack bar should be
• Provide an email address AND your Distributor ID, if you are already a member or distributor. If not, and you agree to be contacted by Shaklee, or if you win, tell them you have a distributor already - me - ID# XE89787.

While we limit entries to one per person, if you spread the word about the sweepstakes on Facebook, you will receive 2 additional entries for each referral that likes the Shaklee Corporation Facebook page and enters the giveaway.

The sweepstakes will end on Wednesday, February 29th, at midnight PST.

Please enter the giveaway from my personal FB page so I can get extra entries, just like you can do when you share! :)

Read the official rules.

Dr. Oz's Snack Attack: Eat More and Weigh Less - from the Dr. Oz Show 2/17/12

While watching this Dr. Oz Show I couldn't help but think of all the people Cinching who ask what other snacks they can have besides the Cinch Snack bars, which are great, and necessary for the Leucine, but, you may need an additional snack. I had 2 snacks per day while Cinching and still do! Also, a very few people cannot eat the snack bars for one reason or another. 

I loved these snack ideas! As long as you have the ingredients, they seem to be very easy to make, and, Dr. Oz's team very carefully made sure each of these recipes are 200 calories, with 10 grams of protein and 6 grams of fiber. Other than that, you will have to figure the carbs/fats yourself, or use cinchwellness.com to figure for you! I hope you enjoy and please let me know if you make some of these! Dr. Oz suggests having these 1-2 hours before dinner, but I usually have my snack 2-3 hours before dinner.

Antipasto Power Plate

This easy-to-assemble snack packs a protein punch with the prosciutto, and there's plenty of fiber in the chickpeas and zucchini.

Ingredients
1 thin slice prosciutto

One 2% mozzarella string cheese
2 olives
1 cup zucchini
1/4 cup chickpeas

Directions
Wrap the prosciutto around the string cheese. Enjoy with the olives and veggies on the side.

Mini Pizza Pocket
The vegetables bulk this snack up, without adding any extra fat. The lycopene in the tomato sauce is fat soluble, so the cheese helps with the absorption of this nutrient.

Ingredients
1 mini 100% whole wheat pita pocket
1 oz of 2% reduced fat mozzarella cheese
2 tbsp pasta sauce
1 cup spinach
2 onion slices

Directions
Assemble and place in toaster oven until cheese is melted.

Skinny Dip & Chips
The black pepper and hot sauce kick your metabolism up a notch. The Greek yogurt and walnuts are full of protein that'll help you stay fuller for longer.

Ingredients

For the dip:
1/2 cup of 2% Greek yogurt
1 tsp walnuts
Garlic
Black pepper
1 tsp hot sauce

What to dip:
1/2 oz blue potato chips (8 chips)
1 cup cherry tomatoes

Directions
Mix all dip components. Enjoy the dip with 8 blue potato chips and the cherry tomatoes.

Cheesy Apple Sandwich
The apples are full of water and keep you feeling full, while the lemon juice regulates your metabolism and regulates your body's sugar absorption.

Ingredients
4 apple slices (these act as the "bread")
3 tbsp low-fat ricotta cheese
10 almonds
Lemon juice

Directions
Core apple and slice in thick pieces. Spread cheese and almonds on top of the apple slices. Sprinkle with lemon juice.

Recipe created especially for The Dr. Oz Show by food stylist, Ulli Stachl.

You can watch the video here. And, here are some more healthy snack ideas from my post on Jan. 25, 2012.  

And, from the same Dr. Oz program, these snacks are all about 200 calories, but not necessarily 10g. protein & 6g. fiber, so be sure and figure it out! Some of these might not work until you reach your weight & inch loss goals!

Snack to Reduce Stress

Pizza Popcorn

Popcorn is a perfect snack to help with stress-induced eating. It's high in volume and low in calories, so you can mindlessly munch on it without worrying about overeating.

Ingredients

Makes 1 serving

3 tbsp unpopped kernels         

1 tbsp grated parmesan

1 tsp garlic powder

1 tsp paprika

1 tsp oregano

1 tsp salt

1tsp chives

Directions

Pop 3 tbsp unpopped corn kernels, no oil necessary. Place in large bag and sprinkle on pizza toppings. Shake until popcorn is evenly covered. 

Snack to Boost Your Energy

Peanut Butter & Banana Quesadilla

This snack is perfect for conquering that mid-morning or mid-afternoon slump. The potassium in the banana will give you the energy boost you need.

Ingredients

Makes 1 serving

Mini 100% whole wheat tortilla

1 tbsp reduced-fat peanut butter

1/4 cup banana slices

Pinch cinnamon

Directions

Spread the peanut butter and banana slices on top of the mini whole wheat tortilla; add a pinch of cinnamon.

Snack to Curb Your Salt Cravings

Oven-baked Onion Rings

When you're craving something salty, these quick and easy onion rings are sure to do the trick. The batter calls for fiber cereal, instead of bread crumbs. Because the rings are baked, not fried, they're low-fat and low-calorie – the perfect combo!

Ingredients

One serving is 15 onion rings

1 large onion

1 egg

1/2 cup fiber cereal

1 tsp oregano

1/4 tsp old bay spice

Directions

Batter: Blend high-fiber cereal, old bay spice and oregano until fine. Dip onion in egg, then coat onion in batter. Bake 20-25 minutes at 375° F until golden.

Snack to Curb Sweet Cravings

No-Bake Chewy Chocolate Truffles

Indulge your sweet tooth without the sugar spikes. Raw cacao can help boost your metabolism, and the dates and apricots provide fiber.

Ingredients

5 dried dates

11 dried apricots

1/3 cup raw cacao powder

1/2 tbsp vanilla extract

1 tbsp agave nectar

Pinch of salt

1/2 cup unsweetened coconut or ½ cup chopped hazelnuts

Directions

In a blender, mix dates and apricots. Then add cacao powder, vanilla, agave nectar and salt. Roll mixture into balls. Dip balls into unsweetened coconut or hazelnut toppings.

Happy Snacking!

Cinch® Inspiration Tip: The Importance of Self Monitoring by Dr. Jamie McManus

Hello Family & Friends!

Self monitoring by keeping daily food and activity records is critical to changing eating and exercise habits. Keeping a daily record gives you an increased awareness of your personal habits so that you can identify problems that need to be addressed as well as see what great progress you’re making in improving the way you eat and how active you’re becoming.

Here are some tips on starting and maintaining a daily food and activity journal.

Track several different types of information in your food and activity journals. For example, in addition to writing down what you’re eating and how much, consider tracking the following: 

1. Time of Day – record the time of day you start and stop eating.
2. Place – record the eating place (i.e. kitchen, office, car, restaurant)
3. With Whom – record who you ate with (i.e. family member, friend, co-worker)
4. Your Mood – record how you were feeling at the time  (i.e. happy, sad, bored, tired, stressed)
5. Hunger/Fullness Level – rate your level of hunger on a scale of 1 to 5 before eating and after you stop eating (1 being extremely hunger to 5 being full).
6. Associated Activity – record what you were doing while you were eating (i.e. watching T.V., on the computer, driving, nothing)

When it comes to physical activity tracking, time of day, type of activity and how you felt during and after your activity can be helpful.

If you prefer a more “high tech” way of self monitoring, consider using an online support tool like Cinchwellness.com. Cinchwellness.com not only has a food and activity tracking tool, but a whole host of features to help you reach your weight loss goals.

For a full view of the Cinchwellness.com site, check out the webinar tour.

Remember, food and activity journals are for your personal use. No one else has to see them; no one else will judge them. Their primary purpose is to help you focus on why or why not, when and how much you eat and exercise.

Be active, be well!

Dr. Jamie McManus MD
Chair, Medical Affairs, Health Sciences & Education

P.S.  Join us on Mondays at 7 pm in the Pacific, Mountain, Central and Eastern Time Zones for a Cinch Inspiration Call, followed by a Dream Call, by dialing 1-512-225-3211 | 951025#. Calls are all archived for one week at: 1.512.703.6147.

Cinch® Inspiration Tip: Choosing the Right Physical Activity by Dr. Jamie McManus

Hello Friends & Family,

Achieving your weight loss goals requires a change in lifestyle. Most experts recommend at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. This can include structured activities - like walking, running, basketball, or other sports - or daily activities - like doing household chores, yard work, or walking the dog. Picking a combination of both structured and daily activities that fit your schedule tends to work best.

To help you choose the right activity, start by thinking about what you enjoy doing the most. The more you enjoy it, the more likely you’ll do it regularly. Next, give some thought to your particular style of doing things. Do you prefer organized activities or something more casual? Do you like to do things on your own or enjoy being part of a group? Depending on your style you may want consider these options:

• Exercising alone – this is a good option if your busy schedule prevents you from planning a regular time to be active every day. It definitely requires self-motivation, so be sure you have the desire to follow through.

   

• Finding a training buddy – having an exercise partner helps by making you accountable to more than just yourself. This may make it more likely that you’ll keep your commitment to exercise regularly, because you won’t want to let your training buddy down.

 • Participate in a team sport or group physical activity program – organized activities offer the chance to widen your social circle and can keep you motivated because you’ll feel part of “the team.” However, training sessions and regular matches can also demand a lot of your time so make sure this option fits into your lifestyle.

Also remember to be realistic about your current health and level of fitness. If you’re a beginner, the physical demands of some activities (like running) may be too much at first. Start with an easier activity like walking and plan to work your way up. If necessary, start slow – 10-15 minutes a day and work your way up to 30 minutes, most days of the week.

It also helps to choose a variety of different activities to help keep you interested.  Always listen carefully to your body. If at any time you experience unusual symptoms - dizziness, chest discomfort or pain while exercising - stop the activity and consult your physician. And last but not least, get support! Encourage your family and friends to support you and be a part of a more active lifestyle. Form a walking group with coworkers or friends, play with your children outside, or take a dance class with your brother or sister. Not only will you improve your own health but you’ll be making a difference in the lives of others.

Be active, be well!

Dr. Jamie McManus MD
Chair, Medical Affairs, Health Sciences & Education

5 Easy Steps to $500 with Cinch!

Did you know that you could win $500 just by losing weight & inches and getting healthier with the Cinch Inch Loss Plan? 

5 Easy Steps to $500!

1.) Make a decision to lose that extra weight and be healthier, once and for all!!

2.) Order your Cinch Starter Kit. If you are new to Shaklee and become a Member, Distributor or Gold Ambassador, you will also get an extra Cinch Sample Pack ($100 Retail Value) for yourself, or to share with someone else!

3.) Check your email - when you order from me, I will send you tips and suggestions for getting started. Including food suggestions and getting your weight and measurements done prior to starting Cinch, along with having your picture taken, so you can enter to win the $500 when you reach your goal! I will work with you every step of the way! You are not alone in this!

4.) Your Cinch Starter Kit arrives and you are ready to go!! Don't delay, start immediately! Log onto Cinchwellness.com and begin tracking your food on Day 1 - get in the habit. After the 1st week you will want to put your Cinch Transformation Pack on Auto-ship so you can buy 3 and get the 4th month for FREE!!

5.) When you reach your goal, you can write a fabulous story about your Cinch journey - take your AFTER picture, and submit your Before & After pictures along with your story here. Then, wait to see if you are chosen to win the $500!! Not a bad return on your investment - you will receive a healthy and lean body and possibly $500! What have you got to lose but FAT (with Cinch you retain all of your muscle!)?! Let's get started today!

You can see the latest $500 Success Story winner here.