1Mar

Are You REALLY Hungry? How to Know…

Moist chocolate cupcakes with coconut cream icing and chocolate ice cream- that was how my husband wanted to celebrate his birthday a few days ago. We found a special cake recipe that would accommodate for my daughter’s food allergies and even bought her coconut milk ice cream to go with it.

Anticipation mounted as we waited for the icing to reach the perfect whipped consistency. My 2 ½ year old gleaming daughter danced around the kitchen. She was especially excited about this after dinner treat.

Birthday song complete, the moment came and we all began devouring the chocolatey coconut goodness. I watched my daughter excitedly take several ginormous bites of her cake and icecream. And then she stopped… about half way through… no longer interested. She was done- ready to move on.

(Don’t be deceived. She really did enjoy the cake, just not taking the picture!)

While the rest of us enjoyed the rest of our portion, not leaving a crumb, she decided after about 5 bites that she was done eating, uninterested in any more of her delicious chocolate dessert.

She was satisfied.

Isn’t it interesting how kids can stop eating? Even when it’s their favorite food? Research shows that we are born with an innate hunger and satiety signaling system. Almost like a 6th sense. Most young kids are good at picking up on these signals and following them.

But as we get older, lots of things cause us to ignore them, question them and believe them to be false. Over and over, these internal cues are disregarded until eventually, we wonder if we even know what hunger feels like.

Our current culture keeps ramming messages at us telling us to go for it, enjoy it, have a little bit more!

Some of these messages are direct. You may have been told to clean your plate or take a few more bites. Even being forced to eat more “healthy” foods because “you need to.”

Some of these messages are indirect. Enormous restaurant portions entice us to eat more to “get our money’s worth” or thoroughly enjoy the experience.

Some of these messages are misleading and even sneaky. Thank you media!

Wouldn’t it be amazing to be able to eat a dessert or your favorite treat and stop half-way through because you noticed your internal signals telling you that your body didn’t need anymore? What freedom!!

While that may sound impossible, maybe even incomprehensible, we can all begin that journey today. You can become more intuitive. It begins with asking yourself some questions.

Are you really hungry? How to know… Here are 3 questions that will help you investigate your hunger and tune in with your body’s internal hunger cues.

Would I eat an apple?

This could also be called the “Carrot? Inquiry”. If you are really hungry, you will be willing to eat just about anything. While we all experience preferences for certain foods each day, if you can’t think of a single vegetable or fruit you would be willing to eat, then you probably aren’t hungry.

We can get “triggered” to eat foods through environmental cues. Have you ever gone to the movies after dinner but just had to have some popcorn? That environmental cue triggered a desire but not physiological hunger.

The best part about this question is even if you are still not sure, you can grab a small apple or handful of carrots or ramekin of blueberries or bunch of pea pods. These are all nutrient dense foods that include fiber and wide variety of vitamins, minerals and antioxidants. Not only that, they are all low in calories. Grab an apple and see how it makes you feel.

But, if you ‘think’ you are hungry and the only thing that will satisfy it is some chocolate or a salty crunchy snack, then it’s time to investigate what triggered your desire for this snack, because it wasn’t physiological.

NOTE: If you are truly hungry, an apple may satisfy for about an hour, but you will likely find yourself hungry again soon. Use the “apple trick” or “carrot inquiry” to determine IF you are hungry, but make sure that when you do eat, it is enough to satisfy your hunger.

Has my “hunger” grown slowly over a period of time?

Hunger doesn’t just pop up- it gradually makes itself known. While it is possible to get involved in other tasks and not recognize it until this internal signal is very strong and present, it’s not a surprise signal. Similar to a train slowing down to glide into the train station, hunger gradually slides into our thought patterns.

As you become more intuitive, you will likely begin to notice general time frames when you are hungry. While eating by a clock could make us less intuitive, our bodies do follow a general pattern and picking up on these times can help you respond appropriately and plan to nourish around the same times each day.

Sometimes it can be helpful to use a Hunger Scale to help you assess your hunger (or fullness). Choose a number before you put anything into your mouth so that you can make sure you are responding to true hunger and not merely a thought or desire for a food.

Often, there is an ache or empty feeling or growl when we are truly hungry. You also may notice that when you are past hungry, you might even feel a bit nauseous. But remember that everyone’s body is different and it’s important to pick up on how your body feels when it needs to be nourished.

HUNGER SCALE

1	starving
2	irritable/hangry
3	growling hunger
4	early hunger
5	neutral
6	still want more
7	satisfied
8	full
9	uncomfortable
10	nauseous

Am I thirsty?

Hunger and thirst can both leave you feeling empty. This can make it difficult to determine if you are physiologically hungry OR if your body needs to be refreshed with some H2O. When you think you are hungry, grab a glass of water, ideally, about 16oz. Then wait about 10-15 minutes and ask yourself again, “Am I hungry?”

Water has dozens of benefits! If you are not a fan, then check out my article, What to Drink When You Don’t Want Water, for 5 different beverage ideas to hydrate your body.

Not only will a few glasses of water help keep hunger at bay, but it can help improve cognitive function so that you can make make the best choices for you and your body.

Are you really hungry? Why are you eating? Hunger and satiety can feel so abstract or sly, especially when we are surrounded by messages to eat more and finish what is in front of us. But when you begin asking the right questions, you will begin to find the answer.

If you find yourself eating to meet an emotional need (loneliness, anger, frustration, sadness, shame, etc), that’s not ‘bad’- it’s just information. This allows us to understand ourselves, have more compassion and make choices moving forward that helps us become our best self.

You can learn your body’s internal hunger cues- use these questions to get you started.

TRUTH: I appeal to you therefore, brothers,^[a] by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. –Romans 12:1 (ESV)

REFERENCES

Riebl, S. K., & Davy, B. M. (2013). The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM’s Health & Fitness Journal, 17(6), 21–28. http://doi.org/10.1249/FIT.0b013e3182a9570f

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19Feb

Recipes

High Protein Chocolate Banana Breakfast Quinoa

A smart breakfast will keep you satisfied for hours- it will stave off mid-morning cravings and fuel you until lunch. No more foggy brain or second cup of joe to help you ‘push through’- breakfast can do that. This High-Protein Chocolate Banana Breakfast Quinoa will do the trick and tastes delish!

Lately I have been looking for lost time- those minutes you give away to time-consuming or meaningless tasks that could be invested elsewhere. Morning breakfast has to happen each day, but I feel that it could be a bit more efficient. I strategized 2 ways to address this:

Make 1 big pot of hot breakfast cereal or a breakfast casserole each weekend to eat on during the week.
Keep breakfast each week to 2 options: A & B. That’s it!

While we aren’t perfect at this plan, it is helping us out by eliminating the question, “What do you want for breakfast?” It is simplifying my approach and it is so nice to have an option ready to reheat and then eat!

Each week, I am choosing 2 different breakfast options so that no one gets bored. Some of these include overnight oatmeal, slow cooker steel cut oats, our favorite breakfast casserole, etc. One of the things that is important is that it is a complete meal all in 1, like my newest recipe High-Protein Chocolate Banana Breakfast Quinoa.

Perfectly balanced with fiber, quality protein and healthy fat, this chocolatey breakfast bowl is an ideal combination of nutrition that tastes amazing! It is yummy and creamy hot or cold- choose your mood.

The secret ingredient that boosts the protein is egg whites! You can’t tell they are in there but they help give each serving almost 20 grams of protein! As I discussed in this article, research suggests that 20-30 grams of protein at each meal appears to be ideal target to maintain and potentially build muscle.

This High Protein Chocolate Banana Breakfast Quinoa recipe can be doubled and even tripled (which is what we often do) and then stored in the fridge. Simply reheat in the microwave for 30-60 seconds and it’s ready for topping.

To be real, my 2 year old has an egg allergy and cannot eat this recipe exactly as written. I simply cook per recipe and then remove a few servings before adding the egg whites so that she can eat as is or with a spoonful of yogurt or almond butter stirred in.

If you want to simplify your mornings, having an option ready-to-eat is quite liberating! Notice my TIPS section so that you can make this recipe entirely sugar free or for adjustments for plant-based milks like almond or coconut. You can also change the type of nuts you add based on your family’s preferences or what you have in your pantry.

Chocolate, banana and nuts- a match made in heaven- and a breakfast bowl you and your family are sure to love!

High Protein Chocolate Banana Breakfast Quinoa

Jennifer Hunt, RDN, LD

Print Recipe

Servings 2

Ingredients

⅓ cup quinoa
1 ½ cups low-fat milk or plant-based milk
1 cup water
½ tsp vanilla extract
½ cup egg whites
1 tbsp maple syrup or honey
1 tbsp cocoa powder
2 tsp chia seeds
½ medium banana chopped
1 oz almonds chopped or slivered

Instructions

In a medium saucepan, combine quinoa, milk, water, and vanilla. Bring to a boil and then turn down to medium low to simmer and allow the quinoa to absorb all of the liquid, about 25 minutes. Stir occasionally.
Once quinoa is creamy and has absorbed the liquid, turn off the burner and stir in the egg whites, maple syrup/honey, cocoa powder and chia seeds. Allow to sit on the warm stovetop for a few minutes to thicken.
Top with chopped or slivered almonds and banana. Serve warm or cold.

Notes

Make sure to always rinse your quinoa first to remove a bitter residue!
Using plant-based milk will reduce protein per serving, but works just fine.
Double or triple the recipe to make enough for the entire family or for leftovers during the week!

Recipe Variations

Use coconut milk in place of dairy milk and top with a tablespoon of unsweetened coconut.
Eliminate all added sugar (maple syrup) and instead add ½ mashed banana to the quinoa while cooking; top cooked quinoa with remaining ½ of banana.

Nutrition

Calories 299; Fat 11g; Saturated Fat 2g; Cholesterol 9mg; Sodium 185mg; Potassium 643mg; Total Carbohydrate 35g; Fiber 5g; Sugars 20g (Added Sugar 6g; Naturally Occuring Sugar 14g); Protein 18g

Enjoy a nourishing and filling breakfast by having this High Protein Chocolate Banana Breakfast Quinoa ready-to-go so that you can gather a few lost minutes each morning!

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8Feb

Health

The Pros & Cons of a Food Tracker App- Is It Right For You?

Food tracker apps are on everyone’s smart device. MyFitnessPal Calorie Counter has over 50 million downloads! The USDA SuperTracker has over 27 million users. LoseIt, SparkPeople, FatSecret- there are dozens of food diary apps that allow you to record what and when you are eating. The question isn’t ‘Are you using one?’ but ‘Which one are you using?’ And maybe more importantly, are these tools really useful?

MyFitnessPal claims to that it’s “members have lost over 200 million pounds.” WOW. It sounds like a miracle working tool, at least for weight loss.

When considering the pursuit of a healthy lifestyle, is logging every bite really a good thing? Could it be doing more harm than good?

Some research shows that keeping food records is a predictor of more success with weight loss. Although other small studies like this one and this one beg to differ. While we do know that weight loss can reduce risk of some comorbidities like heart disease and diabetes, a healthy weight is not a predictor of good health. It’s about so many factors like the foods we eat, the behaviors we choose, the way we move, how we manage stress, the truth (or lies) we tell ourselves, the way we rest and so much more.

Is a food tracker going to transform your health? Let’s discuss the pros and cons of a food tracker app so that you can determine if it is right for you.

FOOD TRACKER- HELP OR HINDRANCE?

PROS

1. It can cause you to think about and consider a food choice before you take a bite.

Mindless eating is prevalent- we do it all the time, without realizing. Nibbling while cooking, the last few bites from your child’s plate, a handful of nuts while you are bagging them up for weekday snacks, a handful of granola while you wait for the coffee to brew… Mindless eating happens. When you commit to tracking what you eat, it makes you think twice before taking a bite.

2. It allows you to analyze your own food choices to assess and tweak your eating plan and patterns.

Do you eat a bulk of your calories after 6pm? Are you eating 350 calorie snacks? Did you forget to drink water yesterday? When you insert the foods, beverages and quantities you are eating, it gives you a “big picture” that allows you to quickly assess your diet and food behaviors. Most individuals don’t need a healthcare professional to point out that there is no breakfast 4 out of 7 days a week OR that they aren’t eating fish for omega-3 fatty acids OR that they didn’t get a veggie at dinner- you can assess on your own when it is right in front of you. You can analyze your choices and slowly make realistic tweaks to your eating patterns to improve your health.

3. It provides general awareness of nutrients in food.

All popular food trackers allow you to assess much more than calories. They show protein, carbs, fat, sugar, saturated fat, fiber and more. Many programs also display micronutrients like potassium and iron. This allows you to see how balanced your meals are each day and over the course of a week. It also allows you to target certain nutrients for health conditions you are trying to address. For example, you can keep track of fiber if you are using lifestyle factors to address cholesterol. A pregnant woman who is anemic might want to keep track of protein and iron.

4. It is a targeted way to focus on your health.

We all know that when we have a goal, it is necessary to have tools to help us focus and refocus because life is full of distractions. A food tracker can help you do this. Each day you are coming back to the same place to check, think through and stay motivated.

CONS

1. It can actually remove a level of mindfulness because the goal is to hit target numbers NOT listen to your body.

What if you are hungrier one day? We might be compelled to restrict if we don’t have any calories left to consume per the tracker recommendations. What if you have calories left but you are not really hungry? This gives you permission to eat when your body isn’t requiring energy.

2. It’s not sustainable long term.

Nobody can commit to tracking all of their meals over a lifetime. That is simply unrealistic. Therefore, this tool is not a sustainable long term habit and may promote a “diet mentality,” an approach that can be turned on/off depending on whether we are being ‘good’ or ‘bad.’ A healthy lifestyle includes healthy boundaries with foods and the ability to say ‘no’ and the ability to enjoy treats. We don’t turn on/off a healthy lifestyle- it’s just how we live.

3. We might avoid certain healthy foods that are difficult to add into the food tracker.

Combination foods that include a variety of ingredients are more grueling to add to the food log. They either require one to tediously add every single ingredient (assuming you know how much was in the food OR that you are able to guestimate accurately) OR they require you to insert a recipe into the app and then identify your portion you ate in the food log. Either way, both are time consuming.

Some apps don’t allow you to add recipes and you have to login on your desktop to do this. Complicated foods might cause one to neglect to add the food. Choosing someone else’s recipe instead may or may not be close to what you actually consumed. Guestimation galore!

People who are measuring or weighing their foods are going to be the most accurate with their portions for the food log, but the practice of weighing and measuring is not available when you are eating out or at someone’s home. Weighing and measuring foods is also a “sticky” behavior that may cause us to neglect our own internal cues for hunger and satiety.

4. We can become hyper-focused on numbers (calories, carbs, fiber, sugar, etc) over eating a wide variety of healthy, whole foods.

Even if chicken, brown rice and broccoli is a nutrient dense, ‘balanced’ meal, eating it every day is boring and causes us to miss out on a variety of other delicious foods and beneficial nutrients. We can get stuck on getting the numbers ‘right’ and miss out on a flavorful, delicious foods. The chocolate cake on date night will cause your sugar grams to elevate, but does that mean you shouldn’t enjoy date night with your spouse? Awareness is good. Becoming hyper-focused is not.

NOT WITHOUT ERROR

Some food tracker apps include a large food database with food options added by individuals. There is a lot of room for human error with these programs… in addition to our own error in adding/removing foods and identifying portions.

A FEW OTHER THOUGHTS…

Food tracking apps can trigger old ways of thinking and behaving, especially for those with a history of an eating disorder. But even past dieters can find themselves playing the “game” and working the numbers. It’s important to know yourself and your tendencies. If you have a personality that can easily get fixated on the numbers- calories, carbs, sugar, etc- you would be wise to leave well enough alone. There are so many ways to go about setting up healthy behaviors that will help you live a vibrant, healthy lifestyle. And, a Registered Dietitian Nutritionist is probably the best place to start.

If logging what you eat invites feelings of guilt or shame, it’s not for you.

BOTTOM LINE

For many, using a food tracker app is an easy, useful approach to minimizing mindless eating and taking responsibility for what we put in out mouth. It is a tool that can help us focus, figure out nutrient gaps and observe unbalanced meals or days. However, it can also cause us to hyper-focus on calories or other nutrients and drown out our own body’s signals. A food tracker will likely be useful for a short period of time, when beginning to make some behavior changes for your health OR as a means of getting back on track to refocus. It will provide awareness, but in the long run, could be detrimental to your health disconnecting you from your ability to make intuitive food decisions that are right for your body.

Remember, your choices are your own. You don’t have to conform to anyone’s definition of “healthy.” Make food, movement and lifestyle decisions that are right for you and align with your own values.

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1Feb

Recipes

Oatmeal Date Balls (No Added Sugar)

Whether you are going to a party, battling afternoon fatigue or dreaming of a before bedtime indulgence, sweets are what we crave. How can we cure our sweet tooth without added sugar? Real plant foods that are naturally sweet- like dates! These easy Oatmeal Date Balls are amazingly sweet without a bit of added sugar.

Just 5 ingredients and 5 minutes for a real food snack that will cure any sweet tooth! These Oatmeal Date Balls are reminiscent of sugary, chewy cookie dough and are sure to please kids and adults!

Every night… before bed… I want something sweet. It doesn’t matter whether I am hungry or not, my body clock tells me it’s “snack time.” As a mom, these few minutes without kids, dishes to wash or laundry to fold are precious, protected time. It’s fun to have something to look forward to at the end of my day… and one of these little balls with a cup of hot tea is just the thing!

For a while, these Carrot Cake Snack Balls were the family favorite- little bites of seemingly indulgent dessert, but with wholesome ingredients. But, these Oatmeal Date balls have stolen the show… for now.

The “rule” in our house is that if we want something sweet, we have to make it. With the exception of dark chocolate and a few foods here and there, we make foods to satisfy our cravings. This continues to be one of the best ways for our family to stay in control of our added sugar and teach our daughters how to enjoy sweets AND set boundaries with them. The approach encourages us to be intentional and thoughtful about the foods we are eating without restricting anything.

Dates are 1 type of 100% “natural” sugar that comes in a plant package. There is no bleaching, extracting, or processing. They are just real food. AND, they are also really sweet.

Rich in minerals and fiber, dates also add a nutrition boost to any recipe. Dates contain a specific type of soluble fiber, beta glucan, that research continues to affirm plays a positive role in insulin sensitivity, heart health and immune function. Even better, oatmeal also contains this type of fiber to compound the benefits you get from these yummy snack balls!

This recipe was originally created using deglet noor dates, but medjool, another common variety found in the United States, can be used as well. However, make sure to avoid packages of chopped dates, as these usually have a sugar coating. To be sure, simply read the ingredient list and make sure the only thing listed is dates.

If you have 5 minutes and a sweet tooth, try out these easy Oatmeal Date Balls. If you have little chefs in the making hanging around, invite them to help out and have fun rolling balls. And because everyone is going to adore these Oatmeal Date Balls, throwing extras in the freezer is a great way to manage portions and keep them out of site when it’s not snack time!