Gateway to Health Challenge
Newsletters
Week 11
Discover
the Satisfaction Factor
By Linda Rellergert, University of Missouri Extension
It seems at times that nutrition experts and the media have become so caught up in the health aspects of eating and food that we have forgotten one important and underlying fact. That is, food is supposed to taste good and eating should be satisfying. Evelyn Tribole and Elyse Resch remind us how important this is in Discover the Satisfaction Factor, the sixth principle of their book Intuitive Eating.
When we try to ignore the satisfaction principle we often end up eating more than if we ate the foods we really wanted. Have you ever tried to satisfy a craving for a chocolate chip cookie by eating something you considered more healthy like an apple? After you finished the ‘healthy’ apple, maybe you didn’t feel satisfied and went on to eat something else. Perhaps even a lot of something else. You were trying to find satisfaction but couldn’t because the chocolate chip cookie you actually wanted did not fit what you thought you should eat.
Keeping pleasure in eating is truly important to eating well and to achieving a healthy weight. If we eat only for nutrition and deny the pleasure, we will soon rebel and find ways to indulge.
However, this does not mean that nutritious food does not taste good or that good tasting food is not nutritious. Nutrition and good eating go hand in hand. Most people like the taste of good food that is properly prepared. Sure, nutrition experts encourage the use of low-fat, low-sodium, low-sugar eating, but this need not be so restrictive as to mean no-taste.
Moderation is the key to good nutrition that tastes good. For example, if you like fried chicken, moderate the fat by serving it with rice and a vegetable or salad instead of French fries. Or, instead of having chicken fried two or three times a week, have it baked or grilled once or twice. Don’t give up the foods you really like, just find ways to fit them in. Tuning in to what gives you pleasure as well as what your body needs for good health are both part of eating well.
Here are some more suggestions for ways to make eating more satisfying:
Be reliable about providing regular meals and snacks. Knowing that you can trust yourself to satisfy your hunger will free you up to think about other things in the meantime.
Food tastes better when you are hungry, but not too hungry. Allow time between meals and snacks for appetite to build. Grazing throughout the day does not let you develop an appetite. Keep food out of site until your stomach tells you it is time to eat.
On the other hand, do not allow yourself to go too long without eating. You will be too ravenous to care what or how much you are eating. Eat what you like to eat, not what you think you should. You’ll be more satisfied and not as likely to overeat.
Try to respect you health most of the time.
If food does not taste good, do not eat it. This applies to ‘healthy’ foods as well as to foods we might consider ‘treats’ like cookies, ice cream, candy. Once you really focus on eating, some of these foods may not seem all that tasty. After all, brownies are not all created equal. If it doesn’t really taste good, why eat it?
Make meals substantial to avoid scrounging for a snack. Eat enough to satisfy your appetite or you may find yourself back in the kitchen a short time later looking for something else to eat.
Food that is appealing to the senses will be more satisfying. Does it smell and look appetizing? Variety is the spice of life. Take advantage of the bounty of foods available to us. Go Asian one night, Mexican the next, traditional American another.
Eating with the seasons allows you to enjoy fresh foods at their peak of quality and flavor.
Relish the eating experience by savoring every bite. Notice color, aroma, texture as well as flavor.
Mealtime should be relaxed and free of stress. Play soft music to enhance the feeling of calm and quiet. Share pleasant conversation with the others gathered around the table. Turn off TV, radio, the phone. Keep the focus on food and eating. Stay tuned in so you know when you are full and food no longer tastes good. Then you can stop and feel satisfied.
With this said:
Eating is not always going to be perfectly satisfying. We can’t always choose what we eat. Sometimes it is necessary to settle in order to avoid becoming overly hungry. Or, occasionally we may choose to overeat because the food continues to taste so good even though the stomach is full. The important thing is what we do most of the time.
NUTRITION TIP OF THE WEEK:
Tips for Eating Your Veggies
At meals:
- Plan some meals around a vegetable main dish, such
as a vegetable stir-fry or soup. Then add other foods to
complement it.
- Try a main dish salad for lunch. Choose a type of
vinaigrette for dressing.
- Include a green salad with your dinner most nights.
- Shred carrots or zucchini into meatloaf, casseroles,
quick breads, and muffins.
- Include chopped vegetables in pasta sauce or
lasagna. Order a veggie pizza with toppings like
mushrooms, green peppers, and onions, and ask for extra
veggies.
- Grill vegetable kabobs as part of a barbecue meal.
Try tomatoes, mushrooms, green peppers, and onions.
- Keep a bowl of cut-up vegetables in a see-through
container in the refrigerator. Carrot and celery sticks
are traditional, but consider broccoli florettes,
cauliflower, asparagus, peppers strips, cucumber slices,
and/or mushrooms.
- Try veggies with hummus for a heart healthy dip.
To make vegetable more
appealing for children:
- Set a good example for children by eating vegetables
with meals and as snacks.
- Let children decide on the dinner vegetables or what
goes into salads.
- Depending on their age, children can help shop for,
clean, peel, or cut up vegetables.
- Allow children to pick a new vegetable to try while
shopping. Use cut-up vegetables as part of afternoon
snacks.
- Children often prefer foods served separately. So, rather than mixed vegetables try serving two vegetables separately.
EXERCISE TIP OF THE WEEK:
No Excuses
Leading a physically active life has so many benefits, yet many of us find it difficult to make activity a habit. Here are some ideas to help you kick those excuses aside.
- For the “I don’t have time to exercise” excuse: Grab
10 minutes from TV watching, 10 minutes from sleep and
10 minutes over lunch break and you’ve got 30 minutes.
- Instead of emailing a co-worker, step out of your
office and walk to theirs.
- When shopping or running errands, park the car on
the far edge of the parking lot instead of circling the
lot looking for the spot closest to the door.
- Take stairs instead of elevator or escalator
whenever possible.
- Take a walk break instead of coffee break at work.
- Make an appointment with yourself to walk, bike,
play.
- For the “I always get sore” excuse: “No pain, no
gain” is no good! Pain is a signal that something is
wrong. Most likely, you’ve tried too much, too soon, too
fast. Start with 2 or 3 days per week and build from
there. Increase time first, then gradually increase
pace. If you haven’t been exercising, begin by doing
less rather than more.
- For the “I’m too tired to exercise” excuse: Exercise
will energize you! Reduce stress and clear your mind
with movement. People who are active usually sleep
better and wake up more refreshed. Focus on how good
exercise makes you feel.
- For the “Getting in shape is too much work” excuse: Adjust your pace so you’re not overdoing it. Start out easy and build from there. Seek activities that allow for gentle movements. Be kind to your body. Focus on activities that are fun for you.
RECIPE OF THE WEEK:
Italian Stir Fry
May is Beef Month, so celebrate with this heart-healthy stir fry. Italian Beef Stir Fry —low in calories and fat but high in flavor and good taste. Complete this meal with: Mixed Spring Greens — look for this mix in the grocery store and toss with a simple vinaigrette dressing. Fresh Strawberries — locally grown strawberries should be ready to pick toward the end of May. Enjoy them plain or simply sliced with a sprinkle of sugar. Heavenly!
Italian Beef
Stir-Fry
1 pound beef round tip steak, or other boneless, lean cut of beef, very thinly sliced
1 ½ cups uncooked whole wheat or whole grain pasta of your choice
2 cloves garlic, crushed
¼ teaspoon pepper
3 c. (8 oz.) sliced mushrooms
1 c. cherry tomato halves or 2 medium tomatoes, sliced into thin wedges
1 tablespoon chopped fresh parsley
1 tablespoon olive oil
¼ c. bottled low-fat Italian salad dressing
1 tablespoon grated Parmesan Cheese
Cook pasta according to package directions, but do not add salt to cooking water. Drain cooked pasta and keep warm.
Heat oil in large nonstick skillet over medium-high heat. Place half of beef strips in skillet and stir-fry 1 minute or until outside surface is no longer pink. Do not overcook. Remove to warm platter. Stir-fry the rest of the beef with garlic. Remove to warm platter. Sprinkle with black pepper. Cover with foil and a towel to keep warm.
In same skillet, add mushrooms and stir-fry for 2 minutes. Add tomatoes, beef and Italian dressing. Heat through.
Spoon beef mixture over hot pasta. Sprinkle with cheese and parsley. Serve immediately.
Makes 4 generous servings.
Nutrition information per serving: 462 calories, 39 g carbohydrate, 21 g fat, 270 mg sodium, 29 g protein. Exchanges: 2 starches, 3 lean meats, 1 vegetable, and 1 fat.
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