Eat When Hungry, Stop When Full. Easier Said Than Done.

Bonjour, mes amis!  I hope that you’ve all had a wonderful week! My week has involved a few ups and downs. 

Not only did I pull out most of my eyelashes in my right eye due to my deadly eyelash curler (yes, it really happened and before you ask, yes it really was painful!), but my Nan is also sick and in hospital and we aren’t sure if she’s going to make it through. She’s been in and out of hospital for years but this time we just aren’t sure. I’m hoping she has at least another two years left in her so that I can visit her for one last time but her living in England while I live down the bottom of the world in New Zealand makes things very difficult. Please keep her in your thoughts 🙂

Onto a more foodie-related subject now…

These past few weeks I have been having trouble figuring out how much I am supposed to be eating. Some might think of this as an easy task. “Why don’t you just eat when you’re hungry and stop when you’re full?” they say. Yes, this is grand advice but it’s not for those who aren’t familiar with their body’s signals. I do feel hunger and I do feel fullness but even today around lunch time, I couldn’t distinguish between hunger and tiredness. Did I need a nap or was I tired because I was hungry? I waited a bit and alas, it was actually hunger. I knew this because I started to shake which is a sure sign that I was hungry. This happens the other way around as well. Sometimes I’m full but can’t tell whether I’m full because I’ve eaten so many vegetables or if I’m legitimately full!

It’s especially bad during the week when I’m at work. I eat breakfast before I leave to catch my bus and then after an hour or so of being at work I am absolutely starving. I have a snack of cookies that I pack but that never seems to do anything for my hunger. Lunch time rolls round and I hoover it down. Then snack time rolls around and I eat whatever I pack but it never seems to be enough. I get home and dig into my chocolate stash because I just need that sugar fix. I am taking this as a sign that I’m either a) not eating enough, b) not eating enough protein or c) all of the above.

So I am going to start by overhauling my breakfast. Typically on a work day, I go for a quick bowl of oats. I stick with the normal 1 serving but clearly this just isn’t cutting it for me. I’ve upped the ante by having 1 and a half servings of oats which tends to help keep the hunger at bay for just that little bit longer. These days I just make oats with a cup of soy milk, add blueberries and brown sugar and eat that before I run out the door. I went through a huge nut butter phase last year where I would add nuts and nut butter to my oats everyday but now I never crave anything nutty in the mornings which could be why my breakfasts aren’t holding me over as well as I would like them to.

Next is my morning snack. I tend to just grab a handful of gluten free cookies that I keep in the pantries because I love dunking them in my morning tea. However, these contain no protein whatsoever which explains why I’m wishing I had the whole box with me once I’ve finished my last one. Does anyone have any high protein cookie recipes that don’t involve protein powder? I’m not into the whole protein powder thing. I think that once I have my morning meals sorted that they will keep me going till my next meals but at the moment, they are lacking somewhat.

I’m sorry if I bored you but writing it down helps me to keep everything in order and it would be great to get some feed back on this 🙂

Now enough with the boring stuff. I will show you what I’ve been eating of late for dinner and desserts.

Fish and chips. There was plenty of tomato and tartare sauce involved.

 This might an example of where my issue with too many veggies comes into play:

In the mix: Quinoa, veggie sausages, mushrooms, tomatoes, cauliflower, broccoli and carrots drizzled with olive oil and salt. You can also see my calcium tablet above my plate. Yum!

These are my wheat, dairy and fruit free muesli bars. Recipe for these coming soon 😉

This would be my Deconstructed Lemon "Cheesecake". Recipe for this is also coming soon 😉

Questions: Do you have trouble knowing how much food your body needs?
Do you have any high-protein protein powderless cookie recipes??

Love to you all! ❤ 

 

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Posted on 22 January 2012, in Breakfast, Dinner, Family, FODMAP, Food, Goodies, Health. Bookmark the permalink. 5 Comments.

  1. I know these troubles. At some point, every kind of discomfort felt like hunger with me, so I never knew whether it was actual hunger or tiredness. It took me some time to learn how to take all these things apart again (still working at that :)), and I was amazed how much came to the light from under the big “hunger” umbrella.

    What you describe as your constant feeling of starving *very much* reminds me of what I use to call the “blood sugar roller coaster”. I think it’s not only a question of too little protein, but also too many carbs. You probably know I’ve written some very critical posts about sugar on my blog, and I think some people may see them critically, particularly in relation with an ED background. But I couldn’t honestly start recovering before I had understood this.

    From what I’ve read, you start your day with oatmeal and then go on with cookies etc. All those foods are high-carb and very little else (a little milk doesn’t help, and milk actually contains a lot of milk sugar – also lactose-free milk, it’s just broken down – and is one of the most insulin-driving foods, drinking a cup of it leaves me ravenously hungry an hour later, before I knew I’m allergic to it). This thing isn’t just about pure sugar, at some point you can be so carb-sensitive that even something like oatmeal gives you cravings shortly after. I can’t start my day with oatmeal for this reason, and this is why I drink a cup of almond milk to begin my day: The fat stabilizes my blood sugar levels and allows me to feel normal satiety during the day. The time is also important, I feel I’m most sensitive to carbs in the first half of the day, especially in the morning. If I have them then, my whole day is ruined, regardless of what I eat later on. But if I start my day well (almond milk for breakfast), I can have some brown rice or beans later on without problems. I always have to include a source of protein into every meal, though, otherwise the whole fun starts again.

    I hope that you see my careful eating isn’t an ED symptom anymore, but results from what I’ve learned about how my body works. I have to do this to keep this terrible, irrational hunger at bay, that would inevitably trigger obsession again otherwise.

    If you look for a cookie recipe that’s nice on blood sugar levels, try to mix ground nuts (almonds or hazelnuts work well) with eggs. Ditch the sugar if possible (the cookies might taste very “healthy”, though, but your tastebuds will adjust to low-sugar eating after some time) and use cinnamon or vanilla flavor instead. Add as many eggs to the ground nuts as you need to make a nicely kneadable dough, which you can then form into cookies and bake.

    Another option (not cookies, but rather some kind of brownies) is to mix rinsed canned or cooked beans (yes, you read that right!) with pumpkin puree in the blender to a smooth paste. Add spices (cinnamon etc) and enough eggs until you receive a semi-liquid dough. Fill into muffin tins and bake. This sounds strange, but I’ve tried it (you can find a pumpkin “beanie” recipe on my blog), and the beanies don’t taste like beans at all and get nicely fluffy. The pumpkin also adds some sweetness.

    I hope this could help you! I’d also love to hear what you think about this.

    PS. And I didn’t want to say you should eat low-carb!!!! Just don’t start you day with carbs. 🙂

    • Thanks for your quick reply, Kath! I will take that into account. I do eat quite a lot of carbs and sugar and I don’t think that’s helping. Your cookie recipe sounds great and I might give that a try!

      Thank you so much!!
      xx

  2. Okay, I hope you’ll feel better soon! You know, you can try around with the cookies and add more seeds like hemp or chia etc for a nicer texture and a higher protein content. 🙂

  3. I also have troubles with distinguishing between hunger signs, fullness, being tired etc.
    But I’ve learned that usually I am hungry 😀
    Also, too little protein is my problem too, so I’m working on it. However, I really do not wish to lower my carb intake, I just love them and they do make me happy 🙂
    I suggest you try some type of savory breakfast, like scrambled eggs, or a sunny side egg on top of savory oats, something like that. That kind of breakfast usually fills me up a bit longer than the bowl of oats, which leaves me hungry like 30. min after it.
    Good luck 🙂

  4. Wanetta Dunlavy

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