24 Tips to Beat Hunger Cravings

Do you eat out of hunger…or do you eat out of habit?

Often it is difficult to determine if you are craving food because of physiological hunger or psychological hunger. This method may help give you the time to determine if you really are hungry or if you just need an alternative to keep you busy.

Rate your level of hunger: 0 – 10

Ask yourself, why are you hungry? Is it because you skipped a meal or snack? Sometimes we become so busy we forget to eat our snack or even skip a meal. Be sure to have your snack with you if you are not at home. If you are home, make sure that your snack is easy to grab. If you skipped a snack or a meal, then your body is telling you that it is  hungry and needs to be fed. If that’s the case, choose healthy options. Eat a handful of nuts, nibble on some raw veggies or drink a bottle of water to hold you over until you either eat your snack or eat your meal

Ask yourself, are you hungry because you are just having a bad day or are you bored? If that is the case then your hunger is psychological and you can try journalling what you’re feeling and keep this in a feelings log to see if there is a pattern.

Try some of the following activities the next time you want to eat.

  • Go for a walk
  • Fix that leaky faucet
  • Call a friend
  • Play a board game
  • Brush your teeth
  • Work a crossword puzzle
  • Take a bath
  • Write a note to a friend
  • Check your email
  • Re-pot a plant
  • Take a drive
  • Listen to your favorite music
  • Read a book
  • Work in the garden
  • Work on a hobby
  • Clean a closet or organize a junk drawer
  • Visit a neighbor
  • Write in a journal
  • Pray or meditate
  • Go to the library
  • Get up and stretch
  • Look at a photo album
  • Vacuum your car
  • Practice your golf swing
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Take it outside – walking that is

Taking your walking routine to the great outdoors has mental and physical benefits.

Studies have shown that where you walk can impact your mood. People who walk outdoors, compared to those who walk indoors, are less tense, angry, depressed and feel more energy. Some people even feel more satisfied with their walking routine. Who would not feel revitalized with all that sunshine and fresh air, not to mention the green grass and spring flowers that are starting to bloom?

And walking outdoors is a great way to develop muscles and increase stability. During your walk you encounter obstacles you are probably unaware of, such as curbs, stairways, stepping over or side stepping debris or puddles, stops and starts at road crossings, uneven surfaces, inclines and declines. You end up working a lot more muscles when you’re outside. So remember to warm up and cool down, and listen to your body.

Dress appropriately for the weather, remember your sunscreen and hat, and wear a good pair of walking shoes.

So take it outside. You might find that you are walking longer and farther. Just 10 extra minutes a day (about 1,000 steps) adds 70 minutes of walking to your week!


  • Notice your surroundings so you can anticipate a change in the terrain and traffic.
  • Face oncoming traffic and stay on designated walkways and paths when possible.
  • Share your walking route and what time you expect to return with someone you trust.
  • Carry a flashlight and wear reflective material when walking at dusk or at night.
  • Walk with a buddy or take Fido with you. There is safety in numbers and company can make the time pass more quickly.
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National Walking Day! April 1, 2015

National Walking Day – Benefits of Walking Infograph

Go for your personal best this Wednesday – National Start! Walking Day

The American Heart Association’s annual National Start! Walking Day – Wednesday, April 4 – is about fighting heart disease and stroke by becoming more active.

Did you know that one hour of vigorous exercise increases your life expectancy by two hours?

Did you know that physical inactivity doubles the risk of heart disease?

Now challenge yourself this week and go for your personal best. If you haven’t been hitting your step goal, resolve to do it every day this week.

  • - During the week create more walking opportunities at work:
  • - Track the steps up a set of stairs or hallway and put up a sign “50 steps for this staircase or hallway”.
  • - Take the long way to the restroom, water cooler or coffee machine.
  • - Put up “Walk instead of Ride” signs beside the elevator doors to encourage using the stairs

With our busy lives, we are all fighting sitting disease. This is a problem when you consider the fact that physical inactivity doubles the risk of heart disease and places you at risk for many other illnesses. The good news is that walking can significantly reduce your risk of many diseases. To highlight all the benefits of walking, we’ve created this infographic that you can print and put up in your workplace or share online.

So we encourage employees and everyone to wear sneakers to work and take at least 30 minutes out of their day to get up and walk. It’s a great way to raise awareness of the importance of physical activity and to give your coworkers a friendly push toward a healthier life.

Learn more about the other amazing benefits of walking.

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Walking helps you live longer

Can a brisk 20-minute walk each day help you live longer? A recent study suggests so, finding that a sedentary lifestyle contributes more to early death than obesity.

The European Prospective Investigation into Cancer and Nutrition (EPIC) Study analyzed data collected during a 12-year timespan for 334,000 unique participants. This study aimed to better understand all-cause mortality. Height and weight, waist circumference, and activity levels were evaluated and compared.

It turns out, a sedentary lifestyle not only increases ones risk of death over obesity but doubles it. While overall body weight is a significant mortality risk, waist circumference is shown to be a primary contributor to stroke, diabetes, heart disease, and cancer – all of which shrink life expectancy. Those who simply lose weight in areas other than their center can reduce their risk of early death but not as much as they could by simply adding light physical activity into their daily routine.

Whether overweight or of normal weight, even small efforts to increase physical activity were shown to notably reduce risk factors – especially for the most inactive. In fact, moving from sedentary to moderately inactive, such as burning between 90 and 110 extra calories per day, could reduce ones risk of death from around 30 to just 16 percent. This is equivalent to merely adding a brisk 20-minute walk into ones daily routine.

Walking helps to improve blood pressure, blood sugar levels, and mental wellness while reducing the risk of osteoporosis, type 2 diabetes, and coronary heart disease. Walking can also contribute to weight loss and easier weight maintenance. Aerobic exercise as a whole can boost the immune system, strengthen muscles, and enhance cognitive abilities. As opposed to focusing on losing weight, it might be time to shift the conversation toward adding a brisk and brief daily walk.

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Walking protects brain volume, slows cognitive decline

International Brain Awareness Week — March 16-22

Walking helps prevent dementia

Another study reports that walking slows the decline of memory loss related to dementia and Alzheimer’s. The findings showed that “across the board greater amounts of physical activity were associated with greater brain volume.”

People with Alzheimer’s who walked 5 miles a week, about 10,000 steps, showed a slower decline in brain volume. Brain volume is vital to brain health; decreased volume mean brain cells are dying.

The study also showed that healthy adults who walked six miles a week maintained brain volume and significantly reduced cognitive decline.

The results from a 20-year study was presented at the annual meeting of the Radiological Society of North America by Dr. Cyrus Raji Ph.D. and his team from the Department of Radiology at the University of Pittsburgh in Pennsylvania.

Walking can improve your brain’s resistance to the disease and reduce memory loss over time,” said Raji.

So when you’re out walking this week, know that 1,000 steps of your daily walk are keeping you smart!

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