Orange Health in Melbourne, Victoria, Australia | Medical and health

Orange Health

Locality: Melbourne, Victoria, Australia

Phone: +61 432 392 028

Address: Melbourne, VIC 3000, Australia 3000 Melbourne, VIC, Australia

Website: http://Orangehealth.com.au

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• Medical and health
• Alternative & holistic health service
• Nutritionist
• Food consultant

25.01.2022 9. Eat slowly and chew your food Chewing your food sends signals to your brain reducing the feeling of hunger. By chewing your food more slowly and taking your time when you eat, you promote the feeling of fullness vs. eating fast and swallowing big chunks of food. If you eat slow enough, you may even notice that you don’t want to finish your meal. Another trick is to stop eating halfway through your meal, wait 10 minutes or so and then re-assess if you want to finish. You may be surprised that you no longer feel hungry. If this is the case, you can finish the rest after waiting an hour or so. The reason this happens is because when you eat, there is a slight delay in the signalling to your brain. This is another reason why eating fast can be detrimental as you may eat much more than you really need to stay full.

20.01.2022 13. Appetite suppressants There are a few that comes to mind, but honestly, this isn’t the best way to tackle your hunger. Supplements may help a little bit, but modifying your diet and lifestyle will make more of a difference. There are a few prescription medications I know off too, but of course, I am not a medical Dr, so I can’t really advise you take these. If you want to talk to me about this, let me know. Otherwise here’s some info on a few supplements that reduce hung...er. Please speak to your Dr before taking any supplements. Fenugreek seeds whole seed, start with 2g move up to 5g if tolerated capsule form, start with 0.5g and increase to 1g after a few days if you don’t experience any side effects Glucomannan Start with 1g 3 times a day, 15min 1 hour before each meal 5-HTP 300-500mg once a day with a meal, don’t use this for longer than a month Caralluma Fimbriata extract 500mg x2 a day Chromium Picolinate 150-1,000mg a day, start with a low dose and increase if you don’t experience any side effects Ginger 1-2g with each meal

19.01.2022 7. Get at least 7 hours of sleep each night Make sure you are getting enough sleep and its good quality sleep. Inadequate sleep will change hormones in the body (ghrelin and leptin) making you feel hungrier. If you have any concerns about sleep, please refer to my previous posts or feel free to contact me directly. www.orangehealth.com.au www.instagram.com/orangehealthau

19.01.2022 7. Exercise before eating If you’re going to exercise you may as well do it around about the time you would normally start to feel hungry. This way, your appetite is suppressed while you work out and it usually takes a while for it to return after you have finished. This might buy you a little extra time without needing food. The longer you can wait without eating, the less food you will consume overall.

19.01.2022 10. Drink coffee and tea Both coffee and tea, especially green tea can help you reduce your hunger. Black would be best as adding in milk means extra calories. You can, of course, use a natural sweetener like stevia if you want to. Just make sure you aren’t having any more than 2 a day. Also, never drink coffee 6 hours or earlier than bedtime.

13.01.2022 6. Don’t drink calories One of the most common mistakes people make when dieting is to consume drinks containing calories. Caloric beverages are poor choices for reducing hunger and typically provide little to no nutrition. This means everything you drink should have zero or nearly zero calories. Options are limited but here are some beverages you can have in unlimited quantities: Water Sparking/soda water... Tea with/without natural sweetener Black coffee with/without natural sweetener You can drink these beverages occasionally Coffee with/without a natural sweetener and milk alt. Tea with/without a natural sweetener and milk alt. Diet soft drinks Diet cordial Cranberry juice (light version and diluted with water) Kombucha soft drinks www.orangehealth.com.au www.instagram.com/orangehealth

08.01.2022 How to control your hunger 5. Eat omega-3 rich foods I always recommend foods high in omega-3’s as their positive health are endless. For this particular application, omega-3s are known to reduce hunger and appetite. It does so by increasing leptin and adiponectin, hormones which regulate your appetite. Here’s a list of foods that contain the most omega-3’s. Flaxseeds... Walnuts Sardines Salmon Beef Brussels sprouts Cauliflower Shrimp Winter Squash Broccoli Spinach Cod www.orangehealth.com.au www.instagram.com/orangehealthau

08.01.2022 If you haven't done so already, please check out our website for details on all the services we provide. Though we specialise in supporting people with disabilities, everyone is welcome to reach out for a FREE 30-min consultation. https://www.orangehealth.com.au/

07.01.2022 3. Eat more vegetables Most vegetables contain so few calories that it is difficult to overeat them. I’m almost tempted to say, eat an unlimited amount of vegetables if you’re cooking them without oil or adding any dressings. There are only a few vegetables that are high in calories which you should not eat in unlimited quantities. These are: Potato (even though this is my no.1 choice for a based carbohydrate food) Lentils... Beans Corn Sweet potato Peas Carrots Pumpkin Squash Avocado So, other than these foods above, you can eat all other vegetables in virtually unlimited quantities without having to worry about stalling fat loss or excessive calories. Avoid cooking with oil, instead season with herbs/spices and a little lemon juice. www.orangehealth.com.au www.instagram.com/orangehealth

06.01.2022 11. Craving something sweet? The first thing you can try is brushing your teeth. Surprisingly this does help. Otherwise, there’s a bunch of foods and sweeteners you can use. When adding sweetener to your coffee, protein shakes and other drinks, try using a natural sweetener alternative like stevia or monk fruit. There are others but these are the ones you’ll find the easiest in your supermarket. Otherwise an even better option is glycine. This naturally sweet supplement has m...ultiple benefits but well save the details for another post. In terms of sweet foods, unfortunately there are very few which do not contain any calories. You can pretty much eat these in unlimited quantities. Here are some examples below: Sugar-free jelly Sugar-free soft drinks Sugar-free cordial The next option is to eat foods that are low in calories. There aren’t many and most are fruits. Please don’t go overboard. Dark chocolate Iced coffee with low-fat nut milk and stevia (almond, cashew etc) Strawberries Peaches Cantaloupe Honeydew Grapes Blackberries Raspberries Papaya Apples Apricots Pineapple Blueberries Oranges

04.01.2022 12. Drink water before each meal You can try drinking 1 or 2 glasses of water 15min 1 hour before each meal. This way your stomach is already somewhat full so you will likely eat less during mealtime. Just don’t drink excessively throughout the day or late at night. Normally I would only recommend drinking when you are thirsty. Apart from specific applications like this, there isn’t really that much of a benefit from drinking a lot of water.

03.01.2022 2. Eat more fibre-rich foods Increasing your fibre intake through food will fill your stomach up, reducing your hunger. They digest more slowly and can ferment in the bowel helping to promote feeling full. There are many foods with high fibre content. Most fruits and vegetables will have good amounts of fibre but some have more than others. This is a list of the most fibre-rich foods (The ones at the top have the highest amounts). We can always adjust your diet further to inc...lude more of these. Raspberries Collard greens Navy beans Dried peas Lentils Pinto beans Black beans Lima beans Tempeh Green peas Winter squash Pears Broccoli Cranberries Spinach Brussels sprouts Green beans Cabbage Swish chard Asparagus Carrots www.orangehealth.com.au www.instagram.com/orangehealthau

01.01.2022 How to control your hunger 4. Eat more protein. If you are following my recommendations you are likely already eating enough protein. If you are really hungry and are feeling very uncomfortable you can increase your protein intake on top of your daily caloric intake. Even if you are eating more calories overall, eating extra protein will not have any impact on your weight loss. For this purpose, the only additional foods you should eat will be extremely high in protein and low in fat and carbohydrates. My suggestions include a vegan protein shake, chicken/turkey breast, pork tenderloin and egg whites. Make sure you are not cooking with oil. Using a non-stick frying pan, an air-fryer or a slow cooker works best. www.orangehealth.com.au www.instagram.com/orangehealthau