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Is eating stressful lately? The "hunger meter" can help

2020-10-06T18:02:44.076Z


Sometimes eating can become a haven from stress. And that's where the hunger meter can come in handy. 


The peculiar donkey therapy to combat stress 2:19

(CNN) -

Eating when we're feeling stressed has become a reality for many of us during these unsettling days of a pandemic, even among people who don't often search for food when they're feeling anxious.

Whether your stress is due to anxiety about your kids going to school in person, worrying about getting sick as we spend more time indoors this fall, the ongoing fight for social justice, or an election. American presidential not so far away, it all makes sense that we are stressed.

Uncertainty is not one of the favorite human emotions.

Food can be comforting

Food can be comforting, and there's nothing wrong with that, experts say.

Sometimes you may turn to food on purpose, as it can be relaxing.

Other times, you may want more than food, but find yourself impulsively reaching for candy or nibbling on potato chips without thinking.

When it comes to eating, you may just want to figure out what you want to eat based on how you feel.

That's where the hunger meter, a tool that helps create space between you and the refrigerator or kitchen cabinet, can come in handy.

By taking a holy break and wondering where you are on the hunger meter, you can increase your awareness.

This allows you to make an informed decision about eating.

And it can be especially helpful if impulsive or stress-related eating has become more prevalent.

"The hunger meter is one of our most useful tools for getting back to what the body already knows how to do, in case it got a bit lost on the road and in the brush during this stressful time," said Signe Darpinian.

certified eating disorder specialist and co-author of "No Weigh!

A Teen's Guide to Body Image, Food, and Emotional Wisdom «.

"There is a lot of collective anxiety right now, which can lend itself to a more emotional eating, which makes perfect sense," Darpinian said by email.

"But feeding a body that is not asking to be fed on a regular basis can create worry and more emotional head space than is ideal."

Instead, when you pause to become aware of what you are doing, that awareness itself is a very powerful motivator for change if you realize that a particular behavior is already serving you, explained Wendy Sterling, a registered dietitian and co-author of "How to Nurture Your Child Through an Eating Disorder" and co-author of Darpinian on "No Weigh!"

How the hunger meter works

"When you feel an attraction to food, create a space between you and the food to see where you are on the hunger meter," said Darpinian.

Here's what the numbers on the hunger meter equate to:

1 =

Hungry, hungry, dizzy, grumpy, can't think straight, low blood sugar.

2 =

Very hungry, noisy stomach.

3 =

Manageable hunger;

a happy place where you want to arrive at lunchtime;

calm and mindful of eating.

4 =

You could eat, but you are not that hungry;

could you have a sandwich

5 =

You probably just ate and are not hungry

6 =

The dream resting place;

your stomach feels happy and peaceful, it is not too full

7 =

Your taste buds lose interest well beyond this point

8 =

You are on the path to wholeness and you feel anchored by your food

9 =

As full as Thanksgiving

10 =

Uh Oh.

Time to unbutton

What to do with this scale?

The key is to match your fuel to your hunger level.

For example, if it is level "4," you may need a small snack, such as a fruit with a handful of nuts.

If you have a "1" on your hunger meter, meaning you are basically starving, you may need a full meal.

Just one apple won't do.

"You probably need something more substantial, like a turkey sandwich with fruit and chips," Sterling said.

“As your blood sugar returns to normal, you must ask yourself, 'Why was I so hungry?

Did I miss something this day?

Didn't my lunch fill me up? '

Whether it's time for a meal or a snack, experts recommend eating when you reach a manageable hunger, which is called a "3" on your hunger meter, somewhere between not too hungry and not too hungry. too full.

«You feel calm and aware of the decision to eat.

You are not hungry, but you may feel a little twinge in your stomach, a little emptiness that tells you that your body wants food.

It's been a few hours since you had your last meal and you feel ready to find food so your brain and body can function at an optimal level, "said Sterling.

Factors including the taste, texture, and temperature of foods that appeal to you, such as sweet, soft, creamy, crunchy, hot, or warm, can help you determine what to eat.

Score 8, 9 and 10: What to do if you want to eat?

If you pause and identify that you are on the extreme end of the fullness of the hunger meter, for example an "8", "9" or "10", you may be curious as to why you are wanting to eat a few cookies.

"If you have a '9' on your hunger meter, which means you're pretty full, you probably aren't physiologically hungry at all," Sterling said.

Between '8' and '10', 'the focus is not so much on whether or not you end up eating the food or not ... but rather on strengthening your ability to create space and cultivating curiosity about why the food is there if you don't have hungry, "said Darpinian.

Sometimes a simple question and answer to yourself can help you see what is really going on.

For example, if you are not hungry for food, what are you really hungry for?

"Maybe it's a nap you really want, or possibly a day off," Sterling said.

On the other hand, you may only want cookies, even if you are full.

And that's okay.

You can certainly eat dessert without being hungry.

And in that case you can satisfy a need for pleasure.

"But if it happens chronically or routinely, in a way that makes him uncomfortable, you might want to ask yourself, 'If it wasn't about the cookie, what would it be about?'" Darpinian said.

"If you determine that eating the cookies puts you in danger at this time of stress, maybe you change it a bit and sometimes it's yoga or journaling a way to anchor your thoughts on paper," said Darpinian.

Other activities you might consider include taking a walk, calling a friend, painting, or taking a shower.

"I train my clients to add more satisfaction without food, things that really excite them, to fill them from the inside in a way that food without hunger could never," said Sterling.

All foods and occasions fit

It's important to remember that all foods fit together as part of a healthy diet, experts say, and it's not so much about what or how much you choose to eat or not eat.

"It's about becoming more self-aware," Sterling said.

Consciousness gives you a choice.

Only you can know where you would like your stopping place to be, it's very personal.

At your favorite restaurant, for example, you may want to feel a little more anchored by their food and stop at, say, an "8," whereas on a workday, stopping at a "6" at lunch can help you. feel more energized.

And it's not about judging your choices.

“Diet culture likes to demonize (options), but I teach my clients to truly accept all foods.

You can have cookies one night and cucumbers and hummus the next night, ”Sterling said.

"The goal is for a cookie to become a cookie again, not a way to feel good or bad about yourself," added Darpinian.

–Lisa Drayer is a nutritionist, author, and CNN health and nutrition contributor.

healthy foodcovid-19

Source: cnnespanol

All news articles on 2020-10-06

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