Learn your unique hunger cues and patterns

Understand the distinction between physiological hunger (needing to eat) and psychological hunger (wanting to eat).

From the lesson:

• Hunger (and satiety) is the result of a complicated interplay between chemical and mechanical signals in our bodies.

• Physical hunger is normal and natural.

• Our hunger systems evolved in an environment where food was scarce and unprocessed, and in which we had to expend lots of energy to get it. These systems get out of whack when there’s lots of food around, especially refined foods that fool our sniffers, tasters, and digesters.

• Eat a little less when trying to lose body fat, but not too much less.

• When you follow the PN habits, especially eating the right foods, at the right times, in the right amounts, you let your hunger-regulation systems do their jobs properly.

• You can help yourself feel more satisfied by choosing whole, unprocessed foods and eating slowly and mindfully.

How to feel satisfied, even when eating less

Here’s how to use our natural hunger regulation systems to your advantage.

• Eat slowly and mindfully. Pay attention. Breathe.

• Make food that looks beautiful and smells good. Taste it properly, like tasting a fine wine.

• Share mealtime with others, if possible, in a relaxing setting.

• Eat whole foods. Chew them properly. Enjoy the complexity of their taste.

• Get plenty of protein, along with healthy fats and fiber from colorful veggies.

• Stay active. Our bodies work best when we move.

• Relax. Recover and de-stress. Get at least 7 hours of sleep.

Rules of Fuel

Today's Lesson is all about 'Fitness Foods' like protein bars, booster juice, Gatorade etc...
What to eat after you workout. But this rule really applies any time.

Think about it, be mindful of what you are putting in your mouth and body.

 When in doubt, ask yourself:

• Am I truly physically hungry?

• Does this meal nourish my Lean Eating athlete body?

• Does this meal help me look, feel, and perform better?

• Does this meal add value to my body?

This is a lesson I need to learn, absorb, deconstruct and practice.
am I hungry? do I need another bite? is this nourishing my body?

SLOWLY

PNers do it SLOWLY.

(this is awesome)


This week, we've been talking about why it's important to slow down, relax, and pay attention — and how this apparently simple change can eventually have big results.
Today, we're going to give you a slightly wacky suggestion:

If you over-eat, do it slowly.

(Trust us. This sounds crazy, but it works.)



Whatever you eat, whenever you eat, no matter how crazy or epic the eating episode becomes... just do it slowly.

WHAT TO DO TODAY

1	Eat slowly. At every meal, try to take a few extra minutes. Put your utensils down. Take a breath or two between bites. Notice tastes and textures. Enjoy and savor your food.
2	Over-eat slowly. If you need to over-eat or binge to feel better right now, no problem. You have our permission to eat whatever you want, as much as you want. The only catch is that you must do it as slowly as possible.
3	Hang in there. If you're struggling with over-eating, it may seem like there's no end in sight. Be patient and persistent. We've helped thousands of people change their behaviors for good. It just takes time and practice. If you're here, it means that at least part of you wants to change. All you have to do is keep showing up.

Notice and Name exercise

What's going on?

What are you doing... right now?
What are you thinking... right now?
What's around you... right now?

Notice and name

Noticing just means pausing to pay attention.

What's going on right now? What am I doing?

Naming just means you take an extra moment to describe the situation to yourself. Call it out.

Oh, right, I'm feeling rushed, and that means I'm more likely to grab junk.

How does that help me?

When we slow down, pause, and pay attention, we put our conscious, thinky brain in charge instead of our unconscious, automatic brain.
We're able to make more informed choices. Like picking healthy food.

Assignment

Use your "5-Minute Action" to check in during one meal today. Add your observations to your "Owner's Manual".

What did you notice about that meal? (e.g. Were you able to eat slowly? Did you feel good about your food choices? Where did you eat? etc.)

Answer:

I was able to eat my 'snack' slowly.
I ate at my desk, but not in front of my computer. I was reading an article that I had printed out.
I started reading the document, about one page in, I got bored... then decided to eat my snack.

Interesting ... I was bored... so I wanted food

I was restricted in what I could eat, since I brought my lunch with me, but I did eat the 'All Bran' bar first of all my food. This happens to be the 'treat' in my lunchbox.
also interesting, I get the reward food first :)

I feel like taking time to eat lunch at work is a luxury that I cant always afford. I want to use my lunch break to get outside and go for a walk and get some fresh air.
This is why I feel rushed when eating my lunch.

I'd like to do this again at a different type of meal, eg dinner at home alone or dinner out at a restaurant, or a Sunday breakfast with the family where I am 'served' the meal by Ben.
Notice what I am doing, how I am feeling and assign a 'name' to it. for example (as in the above) I was bored... then I wanted to eat.