Health News
By Dr. Madelyn Fernstrom
When it comes to weight control, this is always the million-dollar question. You?ve heard the advice a million times: ?eat when you?re hungry.? But just when exactly is that?
We all eat for many different reasons. And more often than not, physical hunger is not the drive - it?s comfort, boredom, stress, fun, or sadness. Physical and emotional hunger are sensed in the same way: ?let?s get something to eat!?
To combat this confusing set of hunger signals, I?d like to suggest that you flip the hunger/fullness equation. Start to think about ?fullness? and ?contentment? as the endpoint for eating, rather than ?hunger.?
It?s easy when you try my 3-point plan to focus on fullness. Here?s how it works. Think of Level 3 as eating until you?re stuffed, and can?t consume another bite. Think of Level 1, as actively looking for more food, with no sense of any contentment. What you?re aiming for is Level 2, where you are content and satisfied, but you could eat more. This does take a little practice to recognize (but not much). In fact, after this recognition occurs, people are amazed they didn?t think of this earlier! To handle the mental discomfort that occurs with contentment, and not being ?stuffed,? you want to tell yourself that there is always more food later, when you need it.
This one-two punch to manage satiety and fullness really works! Thousands of people have learned to do this ? and I hope you give it a try!
- 17 Percent Of Kentuckians Lack Food Security; Beef Council To Help On Local Level With Donations To Food Banks
More than 750,000 people in Kentucky, 17 percent of those living in the commonwealth, do not always know where they will find their next meal, according to Feeding America?s Map the Meal Gap study. Among Kentucky's children, the number of those experiencing...
- Stop "grazing" To Lose Weight
By Dr. Madelyn Fernstrom I?m not sure when this change first occurred, but we?ve gone from a nation of structured ?three square meals a day? to grazing all day with small, frequent meals. We do this all in the name of good health and weight control....
- Don?t Skimp On Sleep
By Dr. Madelyn Fernstrom The upcoming holidays add a lot of extra activity to our already busy schedules. To make time for all of these add-ons, many people cut back on sleep to get everything done. You might be surprised to know that the best solution...
- Fighting Post-exercise Hunger
by Dr. Madelyn Fernstrom Are you hungry after your workout? Recent studies show that post-exercise hunger can actually sabotage your weight loss effort if you?re not careful. While exercise is a key part of any weight loss effort it?s important to point...
- Emotional Eating: Stressed Is Desserts Spelled Backwards!
Emotional Eating: STRESSED is DESSERTS spelled backwards! Dr. Madelyn FernstromOne of the biggest barriers we all face is how to manage stress and emotional eating. It?s the primary cause for almost all overeating! Simply put: it?s eating for a reason...
Health News
Hunger versus Fullness
By Dr. Madelyn Fernstrom
We all eat for many different reasons. And more often than not, physical hunger is not the drive - it?s comfort, boredom, stress, fun, or sadness. Physical and emotional hunger are sensed in the same way: ?let?s get something to eat!?
To combat this confusing set of hunger signals, I?d like to suggest that you flip the hunger/fullness equation. Start to think about ?fullness? and ?contentment? as the endpoint for eating, rather than ?hunger.?
It?s easy when you try my 3-point plan to focus on fullness. Here?s how it works. Think of Level 3 as eating until you?re stuffed, and can?t consume another bite. Think of Level 1, as actively looking for more food, with no sense of any contentment. What you?re aiming for is Level 2, where you are content and satisfied, but you could eat more. This does take a little practice to recognize (but not much). In fact, after this recognition occurs, people are amazed they didn?t think of this earlier! To handle the mental discomfort that occurs with contentment, and not being ?stuffed,? you want to tell yourself that there is always more food later, when you need it.
This one-two punch to manage satiety and fullness really works! Thousands of people have learned to do this ? and I hope you give it a try!
- 17 Percent Of Kentuckians Lack Food Security; Beef Council To Help On Local Level With Donations To Food Banks
More than 750,000 people in Kentucky, 17 percent of those living in the commonwealth, do not always know where they will find their next meal, according to Feeding America?s Map the Meal Gap study. Among Kentucky's children, the number of those experiencing...
- Stop "grazing" To Lose Weight
By Dr. Madelyn Fernstrom I?m not sure when this change first occurred, but we?ve gone from a nation of structured ?three square meals a day? to grazing all day with small, frequent meals. We do this all in the name of good health and weight control....
- Don?t Skimp On Sleep
By Dr. Madelyn Fernstrom The upcoming holidays add a lot of extra activity to our already busy schedules. To make time for all of these add-ons, many people cut back on sleep to get everything done. You might be surprised to know that the best solution...
- Fighting Post-exercise Hunger
by Dr. Madelyn Fernstrom Are you hungry after your workout? Recent studies show that post-exercise hunger can actually sabotage your weight loss effort if you?re not careful. While exercise is a key part of any weight loss effort it?s important to point...
- Emotional Eating: Stressed Is Desserts Spelled Backwards!
Emotional Eating: STRESSED is DESSERTS spelled backwards! Dr. Madelyn FernstromOne of the biggest barriers we all face is how to manage stress and emotional eating. It?s the primary cause for almost all overeating! Simply put: it?s eating for a reason...