Are You Really Hungry?

What do I think hunger is? Stomach pain, hollow feeling, nausea, tired, foggy, slow, unco, headache, blurred vision, growling tummy, rippling, burping, faint, physical discomfort

TRUE HUNGER
· Comes on at regular times
· Usually 4 hrs after a meal
· ALL food looks good- yes, even vegetables!
· Want whole foods
· Sweet cravings are satisfied by fruits/sweet potato
· NEED

FALSE HUNGER
· Comes on at irregular times
· Appears shortly after heating
· Only specific foods sound satisfying- picky wants
· Cravings for refined sweets are common
· Digestive upset can cause it
· Hunger due to emotions or fatigue
· WANT

FALSE HUNGER CAUSES
· Low blood sugar
· Irritation of stomach lining- stretched stomach = grumbles &    hunger pains
· Addictions- sugar, caffeine, refined white carbs etc
· Discomfort of the body utilizing reserves
· Desire for stimulation- physical/mental
· Genuine need for nutrients expressed by cravings for foods with diluted amounts of that nutrient.
· Tiredness
· Thinking about/seeing/smelling food = activates appetite NOT hunger
· Habit- regularity of meal times etc

*Drink/walk/sleep test*

When you think you’re feeling true hunger but need to be sure- take a 15 min break before eating. Go for a walk, take a nap or have a drink- distract yourself for 15 mins. If the hunger intensifies it’s true, if not wait. Read, music, dvds, exercise, clean etc.

Acknowledge your emotions- monitor emotions before, during, after eating- be mindful of emotional eating

Eat SLOWLY- make it last at least 20 mins (takes time for your body to register it’s no longer hungry)

Enjoy every forkful- savour the moment, try to put down your fork after every bite.

Only eat at the table-