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Posts Tagged ‘Satiety’

Mindful milkshakes – who wouldn’t love more of that?

Wednesday, February 22nd, 2012

You see that lone decadent chocolate chip cookie swimming in the white plate. The last cookie. Last. Cookie. Thoughts fly faster than hummingbirds.

  • “One cookie won’t kill me – it’s only ____ (fill in the blank) points.”
  • “You really shouldn’t – it’s too indulgent.”
  • “But, what if I skip lunch? Then I can have it.”

As your arguments engage in a ping-pong battle in your brain, your stomach starts to growl. ‘Make up your mind already,’ it seems to say. So, is your body hungry or is it the sight of that cookie that sends rumbling messages to eat it?

Turns out, there’s some truth being expressed in that the gut hormone ghrelin is our bodies signal to the hypothalamus in our brain that we need to feed.  Your stomach empties, your blood sugar blues begin, you see food, ghrelin to the rescue. You begin to eat.

Here’s what’s curious about ghrelin. (more…)

Fiber fights fat

Wednesday, November 9th, 2011

Got the munchies? Pick up on fiber-filled foods. Fiber fights fat. And those muffin-tops dancing above your belt are outdated.

Visceral fat – margarine-like fat that sticks to your middle – increases risk of diabetes and heart disease. Studies show eating more fiber every day (recommendations are 28-35 grams per day; most Americans eat around 11 grams) yields a 10-pound weight loss over a year. That may seem insignificant until you consider the ease of filling up on fiber, not to mention better tasting food choices. Get this…..every 10 gram increase in soluble fiber you consume every day will reduce your waistline fat by 4% over five years. Obesity, June 16, 2011.

To load up on soluble fiber found in plant-based foods, try these easy tips:

  • Make homemade muffins using whole wheat flour, ground flaxseeds, and oats instead of bleached white flour.
  • Cook a diced apple into oatmeal.
  • Grate carrots into soups and stews.
  • Snack on carrot, celery and radish sticks dipped in low-fat dressing.
  • Sprinkle hemp hearts onto hot or cold cereal.
  • Make a bean or lentil soup once a week.
  • Sip a quart of green smoothie made with an apple, 2 carrot, 5-inch piece of cucumber, 1 frozen banana, 2 c. baby spinach and 2 dates. Oh, and lots of water if you use a Vita-Mix or blender. Fiber will thicken the smoothie – imagine that in your tummy keeping hunger at bay.
  • Swap 1/4 – 1/2 c. dried oats for flour in cookie recipes.
  • Top green leafy lettuce salads with chickpeas or kidney beans.
  • Mix ‘n match cereals for a greater total fiber level. Choose cereals with at least 5 grams fiber and less than 10 grams sugar per serving.
  • Consider a veggie supper – sauteed kale, buttered carrot and parsnip pennies, roasted asparagus or green beans, and slow-cooked pinto beans.

Beans are Fat Fighters

Sunday, January 2nd, 2011

I know, I know, beans appear in my blog a lot.  I’m in love with them. Versatile, tasty, protein-packed and full of soluble fiber, eating beans means you stay full longer (hence you eat less food and less often) AND cholesterol levels are lowered AND blood sugar levels remain on an even keel (hence you don’t reach for more sweet and sugary foods when your blood sugar crashes).  And, you can add them to anything – salads, stews, soups, appetizers (hummus or black bean dip) or serve up as a main dish.  You can’t beat all that in one package!

Sometimes, though, beans being so exciting and as much as you want to add beans to your diet, you just can’t think of how.

Learn more with this handy power point presentation from the Bean Institute – once on the site, click on Beans 101.

Electronics – Argh!

Friday, April 16th, 2010

Young woman sitting on sofa using TV remote

For months now, whenever I want to increase the volume on my TV, I have to get my blanket-clad body up out of my comfy chair and walk the few feet to the TV to manually adjust it. Finally, a trip to RCN for a new remote and I’m all set. Or so I thought. Programmed it according to the directions, nada. Now what?

Turns out, there’s a little hidden circle on the bottom of the TV that receives the signal from the remote to tell it to change the volume, turn off the TV and cable box at the same time, those sorts of things. I had discretely placed a beautiful Zen clock in front of the signal, thinking is a natural thing to do. That eliminated any careful conversation between the remote and the TV. Who knew?

Covering up the ability to receive important signals is what we do when we eat in the absence of hunger. Like when we’re bored, distracted by a movie, upset, or socializing. (more…)