Why Am I Still Hungry When I JUST Finished Eating?

If you often feel hungry after eating, it could be the specific food you ate. Did you know that some foods have been proven to help keep you feeling fuller longer? And others stop you from feeling even as full as plain white bread?

 

Today I’m diving into what’s known as the satiety index. It’s a measurement of how full food makes you feel. This is great to know if you want to stave off some of those hunger feelings and cravings.

 

Plus, I’m betting you’ll be surprised at the one food that ranks top of the list. The one, super common, but often bland, food that can help keep you fuller longer. But don’t worry, I have a very un-bland recipe that you are sure to enjoy.

 

What is the Satiety Index?

 

Have you ever notice that some foods keep you feeling full longer? And others give you the munchies an hour later? That can make the advice to “stop eating when you feel full” a bit tricky if you’re picking foods that aren’t filling.

 

That’s a phenomenon called satiety. It’s the feeling of fullness, of being satisfied and satiated. It’s is the opposite of hunger and appetite.

 

The satiety index is a rating of foods that have been tested for the satiating effect in a 240 calorie (1,000 kJ) portion size. The scale scores foods based on whether people feel extremely hungry, hungry, semi-hungry, no feeling, semi-satisfied, satisfied, or extremely satisfied. Similarly to the glycemic index, the response to white bread was set to be 100. Foods that are more filling have numbers higher than 100. Foods that are less filling have numbers lower than 100.

 

Characteristics of foods with a high satiety index

There are a few common characteristics of highly satiating foods.

 

  • Foods that are more filling (i.e., have a high satiety index) tend to have more protein. Protein is considered to be more filling than either carbohydrates or fats.
  • They also tend to have more fibre. Because fibre is not digested, it provides bulk. This bulk tends to help you feel full longer because it slows down emptying of the stomach and digestion time.
  • Highly satiating foods tend to have more volume for the same amount of calories; this means they tend to take up more space with water or air.
  • They tend to have less fat.
  • Highly satiating foods are also generally whole and less processed.

 

If you think about the feeling of fullness, it makes you not want to eat at that moment. It wards off the feeling of hunger. Eating more foods that have a higher satiety index are more filling, and therefore can help you to eat less overall.

 

This is one strategy to use if you feel hungry all the time, or if you’re trying to lose weight.

 

What foods keep you feeling full for longer?

 

Some foods that score higher than white bread (100) on the satiety index are:

  • Boiled potatoes (323);
  • Fish (225);
  • Oatmeal/Porridge (209);
  • Oranges (202);
  • Apples (197);
  • Brown rice pasta (188);
  • Beef steak (176);
  • Baked beans (168);
  • Eggs (150);

 

Some foods that score lower than white bread (100) on the satiety index are:

  • Ice cream (96);
  • Chips (91);
  • Yogurt (88);
  • Peanuts (84);
  • Mars bar (70:
  • Doughnuts (68);
  • Cake (65);
  • Croissant (47).

 

If you want to feel full and more satiated, then choose foods from the first list that score more than 100.

 

Conclusion

 

The satiety index is a measure of how filling and satisfying food makes you feel. The higher the score, the fuller you feel. Eating foods that score higher on the satiety index can help reduce food intake.

 

Foods that are very satisfying (satiating) tend to be protein-rich, fibre-rich, lower in fat, whole, less processed foods. Things like boiled potatoes, fish, oats, fruit, meat, and legumes.

 

Foods that are not very satiating tend to be higher in carbohydrates, fat, and are more processed; things like ice cream, chips, doughnuts, cakes, and croissants.

 

If you want to feel full longer, then choose more foods that are highly satiating and fewer foods that are not.

 

Recipe (Highly satiating): Not your average boiled potatoes

Serves 6-8

 

2 lbs mini potatoes

2 cloves garlic, minced

1 cup vegetable stock

1/4 tsp salt

1/4 tsp black pepper

1 tbsp fresh chives (or 1 tsp dried)

1 tbsp fresh parsley (or 1 tsp dried)

½ tbsp fresh thyme (or 1 tsp dried)

OR

2 tbsp fresh dill

 

Instructions

In large pot place potatoes, garlic, stock, salt & pepper. Cover and bring to boil and simmer for 15 minutes.

 

Check for doneness by piercing gently with a fork. Add more water if needed.

When done toss with herbs.

 

Serve & enjoy!

 

Tip: You can drizzle with a touch of olive oil if you like.

 

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References:

 

https://en.wikipedia.org/wiki/Satiety_value

 

http://www.healthline.com/nutrition/15-incredibly-filling-foods#section1

 

http://www.healthline.com/nutrition/foods-you-can-eat-a-lot-of

 

https://www.researchgate.net/publication/15701207_A_Satiety_Index_of_common_foods

Can’t Meditate? Here’s 9 Other Options to Help Lessen Stress

I know! Meditation is the secret sauce to take your wellness up to the status of the elite gurus. It’s the “be all, end all” for the health of your entire mind-body-spirit. It’s the absolute must-do that is the only path to beating the infamous health-buster called “stress.”  Don’t get me wrong; practicing meditation is an excellent approach to optimizing your health and overall well-being.  I totally agree with how much you can benefit from a meditation practice… I am a yoga teacher after all!  Meditation is great for relieving and dealing with stress, and all of the issues that come along with it. But it’s not the only way to get there.

 

The whole purpose of meditating is to calm the mind and emotions and relax our physical body too. And there is always more than one way to get there.

 

Let’s talk about some of the other things to try if meditation is not exactly your thing.

 

Journaling

 

Spending some time every day writing out your thoughts can help to relieve stress. You can use journaling to list the things you’re grateful for, this is known as gratitude journaling. You can use it as a “brain dump” to get all of your thoughts and ideas out of your head to soothe your mind. You can use “ever since” journaling to describe your life after you reach your goals.

 

Reading

 

It’s one thing to read to learn something that you have to learn, or to advance your knowledge. And, you can also read for pure pleasure. To get caught up in a story and just relax.

 

Colouring

 

Adult colouring books are all the rage! Not *that* kind of adult, but colouring pages with lots of detail and tiny areas to colour in. Something that can take you hours. You can always opt for something simple, like kids colouring pages too. The idea is the same. Repeated movements and focusing on the art you’re creating can help to clear your mind.

 

Knitting or crocheting (or other crafts)

 

Knitting, crocheting or other yarn activities are a great way to de-stress; this is a skill that comes in all levels from beginner to advanced. You can choose a quick little rectangular scarf to make, or a detailed sweater. You can choose the pattern, size, and yarn. Once you get into the flow of these skills, they’re great to do when you’re feeling stressed. Not only can they relax your mind to focus on your work, but you can end up warming yourself or others with the products you create.

 

Gentle exercise

Gently moving your body is another great way to de-stress. Activities that are slower and less intensive are ideal. Things like walking, yoga, stretching, or tai chi can all be great ways to relax your mind and improve your strength and balance at the same time.

 

Sleep in or take a nap

 

A common cause of increased stress hormones is lack of sleep. Too little sleep and too much stress go hand-in-hand. So, getting enough good quality sleep is important to help you break free from stress without having to meditate.

 

Pamper Yourself 

 

Maybe you love getting massages or mani/pedi’s? Maybe you love a long bath or lighting candles? Perhaps you can add your favourite relaxing music to the mix for a pampering evening? Spending some time to pamper yourself regularly is great for your mind, body, and spirit.

 

Spend time in nature

 

You don’t have to head away for vacation to relax in nature. While a calm beautiful beach or cabin in the woods may be amazing, you don’t have to go that far. Even spending time on the grass at your local park or playground, or walking on a wooded trail in your neighbourhood can do the trick.

 

Make time for people and pets you love

 

It’s so important to spend time with family, friends, and pets whom you love. New research is coming out about the health issues related to loneliness. Reach out and plan to hang out with your besties, or even offer to take your neighbour’s dog for a walk in the park.

 

Conclusion

 

Stress reduction is the goal. How you do it, be it meditation or otherwise, is not that important. What’s important is that you find what works for you.

 

Try journaling, reading, colouring, knitting/crocheting, gentle exercise, sleep, pampering yourself, spending time in nature, and making time for people and pets you love.

 

Have other great ideas? Let me know what helps you de-stress in the comments below.

 

Recipe (calming): Lavender Essential Oil

Instructions to inhale directly:

 

Add up to 6 drops of undiluted essential oil to a handkerchief/tissue and inhale occasionally. Use up to 3 times per day.

 

Instruction for steam inhalation:

Add 3 – 12 drops of undiluted essential oil to a bowl of steaming water. Inhale slowly and deeply for 5 – 10 minutes. Use up to 3 times per day.

 

Tip: Lavender isn’t the only calming essential oil. You can also use angelica, balsam, benzoin, bitter orange, cedarwood, celery, chamomile, cornmint, cumin, curry, frankincense, grapefruit, jasmine, juniper, labdanum, laurel, lemongrass, marjoram, nutmeg, palmarosa, parsley, patchouli, peppermint, rose, rosewood, sage, sandalwood, scotch pine, spearmint, star anise, sweet basil, sweet orange, thyme, or ylang ylang.

 

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References:

http://www.precisionnutrition.com/getting-control-stress

 

http://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

 

https://www.health.harvard.edu/blog/the-power-and-prevalence-of-loneliness-2017011310977

 

https://nccih.nih.gov/health/stress/relaxation.htm

 

https://www.dietvsdisease.org/do-essential-oils-work/

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3612440/

 

http://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq.do?atid=aromatherap&lang=eng

That Turnaround Moment

Remember that time when…?

I sure do!  One of my biggest #momfails happened when my kids were quite young, maybe 4 & 6 years old.  It was just before Christmas.  I wasn’t allowed to spend much on Christmas (yes, I just said that… “not allowed”  and it still makes me cringe when I think about it, but that’s a story for another day!)  I’d been hoping we would all go to town as a family a couple days before Christmas, that the kids’ dad would distract them while I picked up the few gifts I’d wanted to give them and buy some special treats for our holiday dinner on the 25th.  I’d put all my eggs in that basket so to speak and I’ll give you one guess what happened – you got it!  My shopping trip for all of our seasonal celebration items was a bust.

Three days before Christmas we all got the flu – it was a rough one!  We were all violently ill for 48 hours.  I was able to get myself down to the drugstore and the dollar store in our village on Christmas Eve to get some stocking stuffers for the kids to enjoy in the morning, but our nice Christmas dinner was not going to happen.  We didn’t even have a tree so we cut a small one down off the edge of our yard and put some old decorations and pipe-cleaner ornaments on it.  (I still have those pipe-cleaner ornaments we made and the kids & I put them on our tree every year!)

I was upset with myself for not planning ahead.  I couldn’t believe I’d left everything to the last minute.  I was too ill and weak to do any baking for Christmas… not even shortbread cookies!  It wasn’t what I’d hoped for but there wasn’t anything I could do about it.  The kids were so good about it too.  We’d always had very low-key holiday celebrations so it really wasn’t too different for them at that young age.  They were actually kind of stoked because they got to have pizza on Christmas which for a 4 & 6 year old was pretty cool, lol!  It all worked out, honestly, they only remember that they had pizza they don’t even remember being sick or just a few stocking stuffers. I played games with the kids, we watched our favourite Christmas shows, and we got cozy around the woodstove and enjoyed our Hot Cinnamons with marshmallows (like Hot Chocolate only made with cinnamon spice instead of cocoa).  I love my kids so much!  I’ve always been able to explain things to them and they are so understanding.  And above all, whatever happens, the three of us take time to find something to be grateful for when things are not going smoothly to help us keep our perspective.

So, how did the Mom who didn’t have anything really ready for Christmas move forward from all that?  Well, I made sure that I planned ahead the next year.  And the year after that.  And every year since!  NO WAY was I ever going to get caught up like that again. I literally create a Countdown to Christmas List every November. I not only make sure that I have as much ready as possible ahead of time (like by December 20th), but I also space it out over several weeks to help take the stress out of the season and to lessen the financial burden by spreading it out instead of doing it all in one go.  My list is my seasonal lifeline!  Out of my disastrous Christmas all those years ago, a brilliant, easy plan was formed and it serves me well every year.  Just call me the Christmas Phoenix who rose from the ashes – Merry & Bright!

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Finding Stability… with my blood sugar!

How Do I Keep My Blood Sugar Stable?

 

Oh, the words “blood sugar.”

 

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

 

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

 

The thing is, it can fluctuate. A lot.

 

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches (“carbs”), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy Continue reading “Finding Stability… with my blood sugar!”

Free to Create a Life I Love (a story of self-preservation)

Have you ever heard the story about how if you throw a frog into a pot of boiling water, it will jump right out (literally saving its own skin); but if you place a frog in a pot of water then very slowly turn the heat up over time, it will boil alive…  Ick, but wow, right?

That was me.  I was the frog in the pot. Until 7 years ago anyway, and it was only because my Momma Bear instincts got activated that I was able to see my situation for what it was and jump out before it was too late. Continue reading “Free to Create a Life I Love (a story of self-preservation)”

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