What led me to the kitchen? Is it actual hunger? Or am I merely seeking a tasty distraction from stress, boredom or household chores? Feeling hungry and actual hunger are not always the same thing. In fact, you may recall a previous Wellness Wednesday blog in which I explained the 7 Types of Hunger. But our intellectual understanding of healthy living habits is not always top of mind when we are in a hurry or feeling overwhelmed.
At times, in regard to nutritional planning, it is best to return to the basics so that when and what we eat is grounded in intention rather than impulse. According to American Fitness Professionals and Associates (AFPA), there are “psychological, social and environmental factors, in addition to metabolic processes and stomach contractions, all [of which] impact hunger and satiety signals. … [This] process your body goes through from feeling hungry to feeling full is what is called the Hunger Cascade.”
Ultimately this means that factors such as ingredient quality, food quantity, nutrient density, caloric energy needs and hormonal levels all impact how satisfied we feel from eating. So, when tempted to eat outside of our usual meal and snack times, pause to consider if you are seeking a quick pleasure hit. Or perhaps you are craving emotional comfort after a stressful conversation or workday?
As a refresher, this is how the AFPA defines the following nutrition-related terms:
Hunger: Hunger is the uneasy sensation or feeling of weakness caused by the lack of food.
Appetite: Appetite is the desire to eat. It usually arises after seeing, smelling or thinking about food.
Satiety: Satiety is the feeling of fullness and the suppression of the feeling of hunger that occurs after a number of signals from the body to the brain. It lasts for a period of time after a meal.
Craving: A craving is an intense or urgent desire for food. A craving can be brought on by a physiological need or a psychological desire.
How do you typically manage erratic episodes of hunger? Let’s fill this month’s comments thread with tips members can use as additional resources when needed.
I hope you all have an AWESOME last few days of August!
~Rachel
So well stated, Rachel. The next time I get a craving, I will definitely think before I eat and decide if it is hunger or appetite that is signaling!
My best, Barb C
I give “2 thumbs up” on your plan to ‘pause’ a bit more often, Barb…& THANK YOU for the positive feedback on this month’s blog too.
Thank you for your time to send me information on how to get away from binge eating,or the snack grabbing
watching TV and watching all the food
commercials drives me nuts but I have tried really hard to cut it off by watching commercials by watching movies NO
commercials
Very insightful this realization you had, John. And I encourage you to keep making behavioral changes which support your current wellness goals.
Eating more protein like making homemade egg bites or eating almonds, 0 percent protein yogurt.
You are correct, Shelley. Protein-dense foods often can help one feel more “full” throughout the day, thereby decreasing the urge to snack frequently or overeat at mealtimes.