NSMC Nutrition Counseling July 2020 Hunger:
The Ultimate Dilemma: Am I hungry or is this a Craving? This is a question many of us ask ourselves each day, sometimes several times a day. To answer this question, you have to know the differences between true physical or “body” hunger and psychological food cravings or “mind” hunger.
Usually occurs when you haven't eaten for 3-4 hours or more Comes on gradually and increases over time Physical signs include rumbling stomach, headache or a feeling of weakness Isn't just for one specific food, any food will satisfy Can be calmed by a balanced snack or meal
Cravings: Have an abrupt onset and can be triggered by negative feelings Are usually for one specific food, often comfort foods, such as chocolate, sweets and fatty foods Leads to eating that makes you feel good at first, but guilty later May increase during a woman's pregnancy and menstrual cycles Might be stronger when you are restrictively dieting, especially if you're eliminating favorite foods Can occur even after you've recently eaten Usually lessens with time
Virtual Nutrition Counseling Appointments To protect the health of our patients and staff, we are offering virtual appointments. Please call NSMC Central Scheduling at 978354-4900 to schedule an appointment with us.
How to deal with cravings and hunger: The 5 D's Delay: Cravings are like waves - they rise, peak, flatten and subside. Postpone eating for 10-15 minutes once you feel an urge. Don’t think of this as a restriction but rather that you are giving yourself time to make a more mindful decision that puts you in control, not the craving. Distract: Try a non-food activity like reading, knitting or talking with a friend to distract your mind and keep you busy. Distance: Create space between you and the food environment; Store foods in cabinets and not on the counters, socialize in other rooms besides the kitchen, limit having snack foods and desserts in the house, and position yourself far away from the buffet table. Determine: Ask yourself if you are feeling bored, stressed, anxious and looking to food for the answer. If you are, then maybe you’re not hungry. If more than 3-4 hours have passed since you’ve eaten and that meal or snack lacked balance, then you are most likely hungry. A handwritten food journal or a tracking app on your phone can help you to gather data about your food intake for the day and identity patterns. Decide: If you have assessed the first four D’s and arrived at the conclusion to eat, take time to plan a structured snack including carrots and humus or Greek yogurt and berries or a mini meal (slightly larger portions than a snack) like a half of a peanut butter sandwich. Eat slowly, savoring each bite and minimize distractions such as the TV, computer or phone.
Nutritional and Wellness Webinars The NSMC Weight Management program offers free weekly seminars on topics relating to healthy eating. Get information here and learn about the next seminar and register. You can also watch previous seminars here.
Baked Kale Chips 1 bunch kale 1 Tbsp olive oil 1 tsp sea salt (optional) Instructions
1. Preheat oven to 350 degrees. Line a non-insulated cookie sheet with parchment paper 2. With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bit size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt (optional). 3. Bake until the edges are brown but not burnt, 10 - 15 minutes Amount per serving: 58 calories; 2.8g total fat; 7.6g carbohydrate, 2.5g protein, 185mgs sodium, Adapted from: Allrecipes.com
Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling
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