Hunger – Fullness Scale
I hope you all had a wonderful and meaningful holiday last week, whether you celebrated Passover or Easter. And now it’s time for us all to regroup and get back on track.
Mindful eating is a THING. I have learned in my journey that it is not a good idea to go to the market hungry, or to an event hungry. Not that hungry anyway. What is THAT hungry, though? How do you discern that for yourself? There is another THING called Intuitive Eating. Books have been written about this, but I am going to try to put it in a nutshell here for you, so that you can start feeling your hunger and fullness levels, and become mindful of how much you should eat at any given moment, or meal time.
Here is the scale that I have learned to use. The challenge is to learn to stay in the neutral zones between levels 5 and 7.
0 – I’m about to faint. Painfully hungry.
1 – I’m so hungry I could eat my thigh.
2 – I feel my blood sugar dropping. Need to eat!
3 – I’m kinda feeling hungry. I think I’ll have an apple, and see how I feel.
4 – I’m fine (while looking at the clock to see when I can have lunch).
5 – Comfortable. Neutral.
6 – Getting full.
7 – Comfortably satisfied. Stop eating Now.
8 – A little bit too full, a few too many bites.
9 – Uncomfortably full, feeling bloated.
10 – Stuffed. I’m never eating again!
Before I begin this week’s meal prep, I want to go back and tell you what I contributed to my family’s Seder. I went on Pinterest for inspiration. Of course I was searching for a vegetable based side dish with very little matzo meal. I was very successful and found lots of good recipes. Here is the link to the Holiday Recipe board I have started:
I sent the board to my sister in law so she could choose the dish she wanted me to make. She picked the Spinach Vegetable Kugel, which was the one I wanted to make anyway :). It was all veggies with just 1/4 cup matzo meal in the whole recipe. Here is the link to the original recipe:
https://www.kidneybuzz.com/daily-impact-meal/2015/8/17/spinach-vegetable-kugel Well, with all due respect to KidneyBuzz.com, the recipe was very poorly written with regard to the ingredient list. It called for fresh spinach 1 oz. (1 OUNCE??)
2 onions chopped (I used 1 large yellow onion), 1 stalk celery chopped, 1 red pepper chopped, 3 grated carrots, 1 cup chopped mushrooms, 1 tbsp. olive oil, 2 eggs, 1/4 tsp garlic powder, 1/4 tsp. pepper, 1/2 tsp. dried basil, and 1/4 cup matzo meal (which can be subbed with bread crumbs or panko when not using the recipe for Passover). Because I always make a recipe as written the first time I use it, I followed the recipe almost to a T. It didn’t take me long to realize that I really did need more spinach. I ended up using 10 ounces of baby spinach in all, and my kugel looked nothing like the one in the picture. It did, however taste great. When I make it again, I will use less carrot, more celery, more mushrooms, and more dried basil.
My meal plan for lunch this week is a Mexican style chicken salad, starting with seasoned shredded chicken. Since we had plans with friends for Sunday brunch, I did my grocery shopping yesterday. After my swim and shower this morning, I popped my chicken in the slow cooker with a little vegetable broth (you can use any broth, that is what I had open in my frig), a can of Rotel tomatoes, and a little bit of jalepeno peppers that were also sitting in the frig. It was great to get this cooking before we left for our date. I’ll be pairing the chicken with a salad mixture made with Trader Joe’s Southwestern Salad Kit, and Broccoli Slaw. I’ll use Bolthouse Ranch for my dressing this week, which is 45 calories for a 2 tblsp serving and delicious. If I want a little more volume in my lunch I’ll take along a cup of Trader Joe’s Latin Style Black Bean Soup, 70 calories for a 1 cup serving.
I was able to knock out my egg white fritatta before we left as well! That’s how fast and easy this recipe is. I used the Trader Joe’s bagged Power Greens I had left over from last week. I added a little of the broccoli slaw, and some roasted red bell pepper from the jar. I seasoned it with salt & pepper, and added my shredded flax seed, and chia seeds, as always (about 1 tsp each for the entire recipe). I did spray the pan with Canola Oil spray before I started. I baked it in a 350 degree oven for 25 minutes. I call this The Green Egg White Fritatta. I also have a couple of jars of overnight oats that I made last week, to change off.
That’s all for now! Please join the conversation. Your comments, critiques, and questions are welcome.
Make it a great week!