Bite into a Healthy Lifestyle – Physical Hunger & Satiety

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Learn your individual hunger & satiety cues and never count calories again!
0. Empty; low blood sugar symptoms: light-headed, dizzy, nauseous, headache
1. Ravenous; h-angry, you are so hungry you are angry. Very cranky and can’t concentrate
2. Over hungry; so hungry you want to order and eat everything on the menu. Eyes are bigger than your stomach
3. Hunger pangs; physical hunger=it’s time to eat. Stomach growls, pangs, sloshing, etc
4. Hunger awakens; begin planning meal or snack
5. Neutral; H.A.L.T-Hungry=food. Angry/Anxious/stressed does not equal food. Lonely/bored does not equal food. Tired/dehydrated does not equal food.
6. Just satisfied; lean cuisine eater. Has not consumed enough for satisfaction
7. Completely satisfied; physically satisfied. Had balance of protein/fat/carbs.

  1. Start with single portions.
  2. Eat slowly- takes your stomach 20 minutes to signal it is satisfied. Research shows we eat in 12. That’s 8 more minutes of eating=stuffed.

8. Full; increase likelihood of overeating, “3 meals a day eater”, or eat at noon because it’s “lunch time”.
9. Stuffed; uncomfortably full. Need to unbutton your pants.
10. Sick; food coma. Feel sick you’re so full.
If you wait until you are too hungry the more you are likely to over eat.
Try to avoid the extremes and when they are unavoidable.
It takes 15g of carb (1 serving), 15 minutes to recover low blood sugar.

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Brock Telfer
Brock Telfer
May 10, 2021.
This is my new favorite gym, it’s exactly what I was looking for! I would highly recommend Los to anyone, the atmosphere is so motivating!
Weldon Bush
Weldon Bush
April 9, 2021.
I have been at Strongside for close to two months. I have never been in a workout environment that feels so supportive and encouraging. I highly recommend Nutriformance for everyone who is looking for a place to belong.
Vickie Sabin
Vickie Sabin
March 18, 2021.
This is the best lifters gym I've ever been to. There is an almost overwhelming amount of equipment on the upper level.
Warren Hogsett
Warren Hogsett
September 18, 2020.
I like the variety of exercises and intensities, but my favorite part is the technology that allows me to hold myself accountable for my effort and performance.
Joseph Acevedo
Joseph Acevedo
August 17, 2020.
Great local gym. Lots of weights and machines, friendly staff, and not too crowded.
Kate Gebken
Kate Gebken
August 14, 2020.
I am so happy I know this place is here now! I booked a massage with Alexis, I had been in need of one desperately from working at home in the wrong chair for the past few months. She was so kind and intuitive and really knew the exact areas to address. I feel like a new person now, one of the best massages I have ever had! I didn't know they offer pilates here as well and the studio is gorgeous. The atmosphere was great and very clean. I will definitely be back soon!
Mackenzie Hendrickson
Mackenzie Hendrickson
July 24, 2020.
I couldn’t recommend Alexis (massage therapist) enough. She is kind, professional and knowledgeable every time I see her. She makes me feel comfortable and is mindful of aches and spots on my body that might need more or less attention. I feel so relaxed every time I leave and never want the massages to end. She’s great and I highly recommend her!
brian jones
brian jones
July 16, 2020.
The reopening protocols that Nutriformance have implemented are identical to those we are currently using in the professional sports world and my confidence is such that I am completely comfortable bringing my 8- year old son in on a weekly basis to continue his training. The awareness of the staff and their sensitivity to our current health situation are of the utmost priority, based on my observations over the last couple of weeks. If you are an athlete looking to gain a competitive edge over your opponents, a young athlete trying to refine your basic athletic qualities or an adult just looking to stay healthy - I would make Nutriformance my first call. Brian Jones Goalkeeping Coach Saint Louis FC USL Championship
lisa bernstein
lisa bernstein
July 15, 2020.
Clean and professional. Could not ask for better trainers, Pilates instructors, and staff. Great massages !