The Hunger Scale

As the world is so connected it is hard to put the devices away and be present in the moment. Unfortunately, meal times are also a victim of this phenomenon. If we are not focused on our food we can often overeat and feel sluggish - which in effect contributes to weight gain.

Removing technology and being present in the moment or practising mindful eating can not only help us get in tune with our hunger and fullness cues but it has also been found to increase our overall level of food satisfaction because we are eating foods that are enjoyable and nourishing to us.

Below is the hunger scale, stating how an individual feels at each stage.

You should aim to always be between 3 and 7 on the hunger scale throughout the day. Hitting. a 3 or 4 before eating your meal and by the end of your meal hitting a 7.

We understand it can be difficult to slow down at meal times and learn to listen to our bodies. Especially, when we have been so used to rushing from one task or event to another, leaving a few minutes to grab something, put it in our mouth, and keep pushing forward. Show yourself some kindness and patience and allow yourself to enjoy your food.

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Written by Bethany.

Live in Harmony Co-Creator, In-house Registered Behavioural Technician & Certified Personal Trainer.

Balancing Habits During The Holidays

Finding the time and motivation to work out during holidays can be tough. The change in routine and environment can sometimes make it difficult to stick to small activities you may normally make time for in your daily life. Whilst training around the holiday period may look a little different to normal, it doesn’t have to cause stress to an already stressful time. We have you covered. Here are some tips to help you stay on top of your health journey and overall mindset this holiday season. 

SET REALISTIC GOALS

When everyone is kicking back and relaxing, it may not be sustainable to keep up the rigorous diet and training schedule. Be aware of this and set your expectations for what your progress will look like during this period. For example, you may be away from the gym and not be able to attend any classes, so it’s likely your strength goals may be put on pause for a moment. It is important to recognize this and factor your fitness goals into this for a realistic idea of what you can achieve. You may need to push out your strength goals by a few weeks to cater to the holiday period.

SWITCH UP YOUR EXERCISE

Whilst you spend time out of your daily schedule, make use of the different activities you have available. Whether you are going for a ski on the hill or a walk along the beach, these exciting and new adventures are all active activities that will make your body feel good and keep active. You may even discover a new hobby!

FLEXIBLE NUTRITION

The holidays bring gatherings, parties and meals where perhaps you don’t have full control over your food. In these circumstances, we recommend you take a flexible and mindful eating approach. You don't have to limit yourself so you are unhappy, yet you have the fundamentals - you know how to build your plate with protein, carbohydrates and fats. So you can still enjoy your holiday favourites in moderation.

TRAVEL WORKOUTS

If you are still craving a workout while travelling look for either a virtual option of your home favourites or experience something new. Remember, working out should always be an enjoyable experience, enjoying the process is what will drive long-term commitment and results.

It is okay to take a break from your strict schedule sometimes and relax with loved ones. These tips should help you keep on track and ready to continue smashing your goals!

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Written by Bethany

Live in Harmony Co-Creator, In-house Registered Behavioural Technician & Certified Personal Trainer

Effortless Grocery Shopping Guide

Grocery shopping can be a daunting task that often leaves people feeling frustrated and overwhelmed. Supermarkets use behaviour design psychology to influence buying habits, which can drive the purchase of ultra-processed foods that are unhealthy. 

If you go to the store without a plan, it's easy to fill your cart with convenient yet unhealthy foods. Fortunately, this guide provides easy steps to help ensure that you leave the grocery store feeling guilt-free, happier, and with the right foods to support a healthy diet.

CREATE A SHOPPING LIST.

Studies have shown that a grocery list decreases impulse buying, leading to improved weight control and healthier food choices, prioritizing nutritious food. 

To get started: 

• Make a list of all your cooking staples, most of which you won't have to buy every week. 

• Keep the staple list in a notes app or stuck to the fridge. 

• Copy the list each week and remove anything you don't need that week. 

• Plan your weekly meals. 

• Choose several recipes for the week that fit your eating plan and add all the ingredients to the same list as the staples. 

• Create different grocery lists for specific stores. 

SHOP THE EDGE OF THE STORE FIRST.

When you go grocery shopping, it's important to know where to look for healthy foods. Typically, fresh fruits, vegetables, proteins, and other perishables can be found on the outer perimeters of the grocery store. Try to start your shopping there and then move to the aisles for other items. 

Don't make the mistake of avoiding the aisles completely though. You can find healthy nuts, seeds, whole grains, and frozen foods throughout the aisles. Just remember to stick to your grocery list and focus on nutritious items to stay on track.

AVOID CARTOONS.

Cartoons on food packaging serve two purposes. Firstly, they attract children to develop a lifelong affinity towards the product. Secondly, they target adults' sense of nostalgia, which often overrides their common sense. To avoid consuming junk food, it is advisable to stay away from any food item that has cartoons on its label. 

If you don't want to consume unhealthy food, make sure not to have any cartoon-packaged products in your house.

FIVE INGREDIENT RULE.

It's a good idea to avoid packaged foods that have more than five ingredients. The more ingredients a food has, the more likely it is to be ultra-processed and contain artificial ingredients that may not be beneficial for your health. 

However, keep in mind that some product marketers are aware of this rule and may list some products as "only five ingredients," so it's important to still check the ingredients list. Even if a product has only five ingredients, if they are artificial, it's still best to avoid it.

FOOD LABEL TRAP.

Research has shown that adding health claims to food packaging can lead people to believe that a product is healthier than it actually is. For instance, a 3kg bag of organic certified, gluten-free, plant-based essential sugar is still just a bag of sugar. 

Here is another example: in the 1920s, the typical American breakfast was a small coffee, maybe a bread roll, and orange juice. At this time, the largest bacon producer in the US was struggling. They reached out to Edward Bernays, an American pioneer in public relations and propaganda and the nephew of Sigmund Freud. 

Bernays contacted 5,000 physicians and asked them if a more substantial breakfast would be beneficial. The majority (4,500) agreed that a larger breakfast would provide more energy and be good for the health of the American people. Bernays arranged for this finding to be published nationwide and encouraged articles stating that bacon and eggs should be a central part of a bigger, healthier breakfast. As a result, bacon sales increased exponentially, and it became a staple "breakfast" food. 

Manufacturers often use misleading health claims to sway consumer choices, so it's important to keep that in mind while grocery shopping.

THE BOTTOM LINE.

Most grocery stores promote unhealthy eating by encouraging impulse purchases of ultra-processed foods. To stay healthy and focused while grocery shopping, create a plan and prepare in advance.

Use this quick action list to keep on track: 

• Ignore discount signs designed to encourage unhealthy eating. 

• Buy mostly whole, nutrient-dense foods.

• Shop off of your list or weekly meal plan.

• Avoid purchasing foods based on the packaging. 

• Read the nutrition labels and ingredient lists of packaged foods. 

• Stick to your plan to avoid impulse buying. 

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Written by Ali.

Live in Harmony Co-Creator.