Our Appetite

I read this fascinating article and thought it’s a good idea to share here. I copied everything from my source because I don’t want to distort everything that was said in it.

Here is how it reads:

Appetite control is not just a matter of willpower - the hunger sensation can be triggered by physical and mental factors. To tame cravings and avoid overeating:

• Eat a balanced breakfast with protein, healthy fats and whole grains to avoid overeating later. Avoid overly sweet cereals or breakfast pastries.

• Savor your food - it takes about 20 minutes for your brain to receive the “full” signal. Enjoy each bite by using spices and other strong flavors in your cooking

• Eat smaller meals spaced throughout the day.

• Eat only when hungry – not when stressed, bored or tired. Conquer these feelings with other strategies such as taking a break or using relaxation techniques.

• Allow 20 to 30 minutes for cravings to pass. Distract yourself by keeping busy- take a walk or talk to a friend.

• Get enough sleep- hormones released during slumber control appetite.

• Ask your health care provider if medication could be causing you to over eat.

• Allow an occasional splurge – in the long run it’s unlikely to get you off the track.

• Eat filling high-fiber and water-containing foods such as fruits, vegetables, beans, whole grains and soups. Get enough lean protein too.

Plan your meals carefully and your food won’t go to “waste.”

This is a brief and very informative article. It struck me straight to the bones because I do have some eating malpractices, too.

Picture: Google
Reading Source: The Health Promotion and Wellness Newsletter, May 2009