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Amanda Osborne
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2 ALL RIGHTS RESERVED Unless otherwise indicated, all materials on these pages are copyrighted by HYMS. All rights reserved. No part of these pages or inserts, either text or images, may be used for any purpose other than personal use. Therefore, reproduction, modification, storage in a retrieval system or retransmission, in any form or by any means, electronic, mechanical or otherwise, for reasons other than personal use, is strictly prohibited without prior written permission from HYMS. MEDICAL DISCLAIMER This document is not designed to provide medical advice, professional diagnosis, opinion, treatment or services. It provides information for educational purposes only, and should not be used in place of a consultation with a licensed physician or other healthcare provider. You should always consult your doctor before beginning any course of treatment. We encourage you to discuss ideas you find here with the medical professionals managing your care.

3 CONTENTS Water... 4 Apples... 5 Coffee... 5 Green Tea... 6 Almonds... 6 Flax Seed... 6 Avocados... 7 Eggs... 7 Cinnamon... 8 Cayenne Pepper... 8 Dark Chocolate... 8

4 11 NATURAL APPETITE SUPPRESSANTS THAT ACTUALLY WORK We ve all noticed that some foods make us feel fuller than others. Foods with more nutrients are more satisfying to our bodies, and therefore make us feel fuller, but there are also some foods with natural appetite suppressants in them. They can keep us from continuing to eat after we have fulfilled our nutritional needs, and from eating extra meals and snacks at unscheduled times. WATER Staying well hydrated is one of the most impactful and easiest things you can do to improve how you feel, your health, and the overall function of your body. Without sufficient water, our bodies just don t work right. Adequate water consumption promotes weight loss and better sleep quality as well. To calculate how much water you should drink in a day, take your weight (in pounds), and divide it by two. The number you come up with is how many ounces of water you should drink each day. Do you ever get a mysterious craving you feel like want something, but just aren t sure what it is? Try drinking water. Lots of people drink so little water that their body confuses the craving for water with a craving for food. If you start hydrating regularly, that thirst reflex will be reset and your body will begin to better recognize when you need water versus when you need food. This means you will want water more often,

making hydrating easier, and you will feel hungry less often because your stomach is full of water, and you aren t having those misinterpreted cravings.

5 making hydrating easier, and you will feel hungry less often because your stomach is full of water, and you aren t having those misinterpreted cravings. A good place to start is to drink a full glass of water before every snack and meal, and if you feel hungry between meals, drink water instead of having an unscheduled snack. In one August 2010 study, people who drank two glasses of water before a meal ate between 75 and 90 fewer calories at the meal than those who didn't drink water. APPLES Apples are sweet, crunchy, and juicy. They are also high water content and abundant in fiber, which is why you feel full after eating an apple. An apple's skin contains pectin, a soluble fiber that is a natural appetite suppressant. COFFEE A moderate amount of coffee can help boost metabolism and suppress your appetite. Coffee's secret? It s caffeine, along with antioxidants from the coffee beans. Just don't cancel out those good effects with too much sugar or cream.

6 GREEN TEA If you aren t into coffee, you can sip some hot green tea. It can keep the hunger away by satisfying that urge to be putting something in your stomach, and it has an ingredient that has been shown to help stabilize blood sugar levels, and in turn, control hunger and inhibit weight gain. ALMONDS A handful of almonds is a rich source of antioxidants, vitamin E, and magnesium. Almonds have also been shown to increase feelings of fullness in people and help with weight management. FLAX SEED Finding creative ways to add flaxseeds to your meals may seem challenging, but as they have very little flavor, you can add them into almost anything. One popular technique is to incorporate ground flaxseeds into muffin, cookie, or bread recipes. They can also be added to yogurt, smoothies, or salads. With a nutritional mix of soluble fiber and essential fatty acids, flax seeds help you stay satiated and fueled.

AVOCADOS Full of fiber and heart-healthy monounsaturated fat, avocados suppress appetite. In fact, the fats in these little guys send signals to your brain that tell your stomach that it's full.

7 AVOCADOS Full of fiber and heart-healthy monounsaturated fat, avocados suppress appetite. In fact, the fats in these little guys send signals to your brain that tell your stomach that it's full. Try mixing some in with cottage cheese, putting them in an omelet, or adding them as a topping on some meat or a salad. They even go great in smoothies. Remember, avocados do have carbs in them, so if you are counting grams, be sure to check on that. EGGS Eating an egg or two for breakfast can help people feel more full over 24 hours than if they ate a bagel with the same amount of calories. Those who ate eggs ingested an average of 330 fewer calories over the course of a day than the bagel-eaters. This is believed to be due to the protein in the eggs versus the carbs in the bagel. For eggs on-the-go, try them hard boiled. And for those trying to lose weight remember that eating egg whites is a good way to control fat intake, but most of the nutrients in the egg are found in the yolk. If you usually eat pure egg whites, consider including one yolk per day to get that important nutrition.

CINNAMON Cinnamon, like other ground spices such as cloves and ginger, helps lower your blood sugar levels, which you guessed it helps to control your appetite.

8 CINNAMON Cinnamon, like other ground spices such as cloves and ginger, helps lower your blood sugar levels, which you guessed it helps to control your appetite. CAYENNE PEPPER Half a teaspoon of spicy cayenne pepper can boost metabolism and cause the body to burn an extra 10 calories on its own. Not to mention that for those who don't regularly eat spicy meals, adding cayenne pepper cuts an average of 60 calories from their next meal. DARK CHOCOLATE Dark Chocolate is produced by adding fat and sugar to cocoa. It is chocolate with no milk or much less as compared to milk chocolate. Just a little dark chocolate helps to control food cravings because the bitter taste signals the body to decrease your appetite. Also, the steric acid found in dark chocolate helps slow digestion to help you feel fuller, longer. This is another one that contains carbs, so you ll need to check the label and see how much you can fit into your plan.

Healthy Bodies Healthy Bones. Calcium. Connection. Food and activity choices that help you build and keep strong bones. HealthyEating.

Healthy Bodies Healthy Bones. Calcium. Connection. Food and activity choices that help you build and keep strong bones. HealthyEating. Calcium Healthy Bodies Healthy Bones Connection Food and activity choices that help you build and keep strong bones HealthyEating.org Yes No How do you measure up? Do you eat less than 3 servings of Dairy