Tag Archives: hunger

Fullness or Satiety

Do you think fullness and satiety are the same? The physical weight of food in our stomach, that is about the size of our clenched fist, is fullness. But… the emotional experience is satiety that equals satisfaction. That is why we are not satisfied with lettuce, even if we eat a very large bowl. It is also the reason we occasionally have difficulty “satisfying” our hunger, going from fridge to cabinet to freezer back to fridge. We are attempting to fill an emotional hunger. Some foods fill and satisfy us (and they can be nutritious too. Do you have any foods like that? Here’s a photo of mine…


Post-Breakfast Blood Sugar Drop

You know that shaky, jittery feeling you sometimes get midmorning after eating a hard roll with butter and a cup of coffee? If you reach for a sugary donut to get a quick sugar boost, your “good feeling” will be very temporary, followed by rapid blood sugar drop. Start your day with some protein and fiber to fill you up and keep your blood sugar even for hours. Kick that sugar craving junkie away. How about a hard-boiled egg (you can make in advance), whole grain toast and a piece of fruit? You can even pack that and take it with you to save time. I’ve got all your excuses covered…

Peppermint and Hunger

Just as the aroma of food wafting through the air can entice us to eat, smelling peppermint can distract you from hunger and you tend to eat less. A study done by psychologist Bryan Raudenbush, a professor at Wheeling Jesuit University in West Virginia, concluded that peppermint scent may also control cravings from emotional hunger. Eating peppermint candy or chewing gum does not work, so use peppermint oil.

Mindful Eating or Diets

Do you have rules about how much to eat, when to eat and how much you should weigh or do you listen to your body? Mindful eating is about attention and intention… paying close attention to your hunger signals and stopping when just full enough and the intention of fully enjoying each bite. No strict rules, measurements, scales… yet if you need to lose weight, you do. Which sounds better to you? Dieting or mindful eating?

Eat Less with Aromatherapy

Here’s an interesting use for vanilla extract that may help you to eat less. Inhaling the aroma of the extract right before eating a meal can fool your brain into thinking you’ve eaten more than you actually have. Alan Hirsch M.D., founder of the Smell and Taste Treatment and Research Foundation states that smelling the aroma helps you to lose your sensory excitement earlier and cues your body to feel content sooner, so you end up eating less. Interesting… I am going to try it. How about anyone else?

Clench Your Fist and Cut the Cravings

As you are craving that yummy piece of chocolate cake, try clenching your fist and tightening your arm muscles. A study published in the Journal of Consumer Research done at the University of Chicago, indicated that muscle tightening when aligned with your goals (healthier eating) helps with self-control dilemmas. The authors of the study state that the mind-body are so closely tied together that engaging these bodily actions can serve as a non-conscious source to recruit willpower. Interesting concept! If you have sugar cravings, give it a try.

Emotional Hunger

When you head into the kitchen in the evening for something to snack on, are you really hungry? If your belly is empty and grumbling, eat something you enjoy that also nourishes your body. But if the “hunger” developed suddenly and you have a “taste” for something, rather than a true hunger, ask yourself what you are really feeding. Are you bored, anxious, tired, upset? Emotional hunger is not even satisfied by food, so what can you do instead?