Am I Still Hungry?
On Our Minds
Did you know the supplement industry is now worth over $40 billion dollars? Green powders, vitamins, minerals, herbs – you name it. Did you also know that only 1 of 5 products in the U.S. contains what the label promises? The quality control of these products is very poor, and products are not usually tested until an adverse reaction occurs. While it is not legal to do so, some products get away with making false claims such as curing, treating or preventing chronic diseases. Some products contain more fillers than actual product! It is important to be a smart consumer when it comes to supplements. We often have clients taking all sorts of different herbs and blends because the label says it will enhance their health, give them more energy, or help with some problem they are dealing with. When deciding on a supplement:
Seek professional advice.
Look for a label that indicates that the product has been third party tested.
Research any warnings that are listed on the product before buying.
Review the label for any false claims or statements.
Look for the NSF label or Consumer Labs seal. These verify that there are no potentially harmful ingredients and that the supplement contains what it says it does. Be safe, do your research and always consult your doctor and/or dietitian before taking supplements.
In Good Health,
Lisa Brown & Jennifer Medina
Am I Still Hungry?
When we were babies, we didn’t overthink whether or not we should eat. We ate when we were hungry and stopped when we had enough. Our bodies were able to communicate to us very clearly, and we trusted those messages to be true.
For some of us, that system may feel like it has been broken. Maybe you’ve been dieting most of your life and have been ignoring your hunger and fullness in order adhere to the rules of the diet. Maybe you’ve replaced other coping tools with food to deal with your emotions (you’re not the only one!). The system is never fully broken, but it does take some practice to relearn the sensations of hunger and fullness. Here are some ideas to get you practicing right away:
Next time you are eating, about half-way through ask yourself, “Am I still hungry?” If you decide “Yes”, ask yourself, “How do I know? Are there any physical signs of hunger? What are they?”
If the answer is “No”, ask yourself the same questions. Can you locate those physical sensations in your body? Start noting what these sensations are to help you identify what hunger and fullness feels like for you.
If that feels too hard, you can use a hunger scale that includes descriptions of the physical signals. Are you consistently at an 8-9 (sometimes referred to as “Thanksgiving Full”)? Do you get to a 1 before your next meal (dizzy, irritable, hard to concentrate)? A hunger scale can be helpful if you are finding it hard to come out with those physical sensations. E-mail us if you’d like us to share a copy of our hunger scale on our social media.
Finally, if it’s not physical hunger, you might need some emotional nourishment. In that case you’ll need a different type of “food” to feel full. Can you identify those emotions? Just being aware is a step in the right direction.
Remember, you are never broken! If you feel stuck after using these tips, it might be a good idea to work with a dietitian for additional support.
On the Lighter Side
Recipe of the Month:
Grown Up Tater Tots
Photo from www.thekitchn.com
Serves: 2-3
Ingredients:
1 pound small potatoes, like baby Yukon Golds or fingerlings
4 tablespoons olive oil
2 cloves garlic, minced
Salt and freshly ground black pepper, to taste
Italian parsley, finely chopped
Directions:
Preheat the oven to 350°F. Thoroughly scrub the potatoes and arrange them on a parchment-lined baking sheet. Bake for 20 minutes or until they are tender enough to pierce with a fork, but not browned. Let the potatoes rest for 10 minutes or until they are cool enough to handle.
Turn the oven up to 450°F. Using the bottom of a plate, a sturdy rocks glass, or measuring cup, smash the potatoes with firm, downward pressure. Squish each potato to about 3/4-inch thick. They will crack and split, but they should, for the most part, stay in one piece.
Brush or drizzle generously with olive oil, sprinkle with minced garlic, and place back in the oven. Bake until crispy and golden brown, about 15 minutes.
Sprinkle with salt, pepper, and parsley.
Recipe courtesy of www.thekitchn.com