By now, you have probably seen the television advertisements for Snickers candy bars that feature their marketing catch-phrase “you’re not you when you’re hungry.” I believe they first made their debut during the 2010 Super Bowl. They are all quite memorable but I am particularly fond of the one that features Betty White as an extremely cranky, whiny and weak member of a pick-up football team who is clearly not “himself” because he is trying to play the game on an empty stomach.The commercials end with the Snickers bar being featured as the hero by satiating the weak, irritable, hungry person and sparking a transformation back into someone resembling their former self. According to the ads, there is no problem that cannot be cured by eating the calorie and sugar laden bar. The marketing ad was extremely successful, appearing across all platforms - television, retail, print and social media - and became a global sensation that lasted for over 6 years. The campaign garnered so much attention and appeal because it capitalized on a universal assumption, namely that when you’re hungry, your abilities, as well as your mood, are negatively impacted. You know it’s a great commercial when you not only remember the ad, but you actually recall what they were selling.
Now I like a Snickers Bar just as much as the next gal, but I don’t agree that it’s the cure-all. I am not going to get into the ultimate crash that results after a sugar-high....you already know that. I do agree, however, that when hunger and dehydration set in, it is a safe bet to say that you are not going to be feeling or operating at your best.While raiding the vending machine may be the closest, easiest and most affordable option, it is not the most viable from a health perspective. Feeling hungry is quite normal and something that most people experience at some point during the day.Hunger is like the “low fuel” light that comes on in your car when your gas tank is getting dangerously low and is a signal for you to provide more energy to your body. Your hunger is impacted by more than just calories in/calories out...various circumstances may contribute to you feeling more hunger, for instance if you are under stress, following a weight loss diet or if you are not eating the right combinations of foods. My advice to you today pertains to the ways in which you can keep your energy balanced, your hunger at bay, and your metabolic fire stoked.
1. Eat fiber and protein rich foods. Fiber and protein have both been shown to make you feel more satisfied and keep you feeling fuller longer. This is because protein and fiber take a longer time to digest compared to other foods (like refined carbohydrates) which will help to keep you satisfied for several hours after you have eaten. Try adding fruits to your morning oatmeal or yogurt, lean protein to your lunch salad, nuts as an afternoon snack, and plenty of vegetables to your dinner plate. If your go-to for energy is a protein bar or smoothie, aim for at least 20 mg of protein in each.
2. Eat foods that help you maintain your energy levels. It is a fact that whole and unprocessed foods are going to fill you up longer than foods that are high in sugar and fat like candy, chips and cookies. Instead of reaching for a Snickers bar for quick energy, make it a point to keep nutritious snacks on hand, like an apple with nut butter, yogurt with berries and walnuts, or carrots and hummus. If you are craving something sweet, strawberries dipped in dark chocolate actually make a much more nutritious and energizing snack than Betty White’s candy bar.
3. Don’t Skip Meals - In order to maintain a healthy metabolism and balanced energy levels, you need to eat regularly. If you aren’t already doing so, you should try to eat a minimum of three meals a day, plus a snack or two. If you space out your meals throughout the day, avoiding going more than four hours during the waking hours without eating, you will be stimulating your metabolism and keeping yourself from ever getting too hungry (or “hangry”, aka hungry and angry)! When we let our blood sugar drop too much by skipping meals, your cravings for “bad” foods will actually increase.
4. Stay hydrated. It is easy to confuse dehydration with hunger. Sometimes all we really need is a glass of water to boost our energy and clear out any feelings of brain fog, hunger and cravings. If plain water isn’t your thing, you could add a slice of lemon, fresh fruit, some mint or even an essential oil. Try not to fall into the trap of drinking high sugar beverages like sodas, bottled teas and energy drinks. A constant influx of sugar in liquid form will wreak havoc on your blood sugar level and lead to health problems.
In the Snickers commercial, the football player had teammates who pointed out that their friend is just not himself and they offer him a solution to his hunger. We need to be our own support network, listening to our hunger cues, and keeping ourselves fueled and hydrated. If we do so, our inner “Betty White” will disappear, our strength will be rejuvenated, and our real self will come back in full force in time to play the game!