Once You’re Full, it Doesn’t Matter!

You know the feeling of a full stomach, a content and happy stomach, a satisfied stomach? I am going to give you some of my helpful tips to keep you feeling satisfied while losing or maintaining your weight, because a growling stomach is not a happy stomach. I can’t stress enough how important it is to start your day off with a bowl of steel cut oatmeal mixed with 1/2 teaspoon of cinnamon and some fresh fruit. Wash it down with a glass of skim milk or water and you will feel so satisfied that you may have to remind yourself to have that mid-morning snack! My mid-morning snack is usually a fresh piece of fruit.

You know the feeling of a full stomach, a content and happy stomach, a satisfied stomach? I am going to give you some of my helpful tips to keep you feeling satisfied while losing or maintaining your weight, because a growling stomach is not a happy stomach. I can’t stress enough how important it is to start your day off with a bowl of steel cut oatmeal mixed with 1/2  teaspoon of cinnamon and some fresh fruit. Wash it down with a glass of skim milk or water and you will feel so satisfied that you may have to remind yourself to have that mid-morning snack! My mid-morning snack is usually a fresh piece of fruit.

I know there are times when junk food is staring you in the face. It may be hard to choose steel cut oatmeal over bacon and eggs, but once you eat your oats and you feel full, you’ll be thrilled with yourself that you chose the healthy option. Remember, nothing tastes as good as looking good feels. I know that firsthand.


Twenty minutes before you eat lunch, eat a palm full of walnuts (about 3-5). Walnuts will help you feel full faster and they are very good for you since they contain loads of healthy fats. Remember, it takes 20 minutes for the signal from your stomach to let your brain know it’s full. If you are still hungry after 20 minutes, drink a tall glass of water or skim milk!

Don’t skip that afternoon snack. Have a healthy granola bar or fresh fruit. Fruit salad is one of my favorites. You can make up a big batch of it ahead of time and it’ll last for 4-5 days. When you skip snacks you slow down your metabolism and that’s not good for losing or maintaining your weight. You must eat and stay satisfied. Food is fuel for your metabolism.

Dinner should consist of a healthy chicken breast, fish, brown rice, fresh veggies or salad, and whole grain pasta. A good rule of thumb is to eat slowly, putting your fork down between bites. Remember, you’re waiting for that 20 minute signal. Don’t ever rush through a meal. Savor every bite. Once again, if you’re still feeling hungry, drink water. Your stomach will growl when it’s thirsty, too, not just when it’s hungry.

These are simple steps that anyone can do and they work like magic. I have maintained my weight loss for almost 4 years now and I’m never starving. I feel satisfied, full, healthy and happy. Once you’re full, you’ll be happy that you chose the healthy option, because once you’re full, it doesn’t matter!

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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