Page 43 - 15-19 Aug 15 2018
P. 43
Dear Diary
By: Rachel Esses
Dear Rachel,
I don't know why I'm always hungry! I Protein is a complex nutrient and takes
do make sure to eat frequently through longer to break down during the digestive
out the day but still feel myself famished. process, keeping you feeling satisfied for
Do you have an idea as to why starvation a large span of time.
kicks in? Make sure to Include good quality lean
protein with each meal and snack. For
1. YOU’RE SIMPLY CARB LOADING example, add sliced turkey breast, eggs,
No need to fill up on rice, pasta and bread tuna or beans to a large bed of salad as
to ensure you stay full after a meal. a meal or snack on edamame beans, a
Refined carbohydrates like white rice, protein bar, nuts or any other protein
white pasta and white bread, have been based snack. This will help carry you
Bulletin
through a manufacturing process that has over from each meal to snack throughout
removed the outer husks of the grains, the day without putting your body in
leaving just the inner sugar part. starvation mode.
The hormone insulin removes these
blood sugars and this sugar surge is 3. LACK OF FIBER
quickly followed by a sharp drop in Fiber is essential for a healthy digestive
blood sugars, triggering a sugar craving system.
followed by hunger pangs soon after. Ofcourse Fiber has no magical fat-
So, it is not only important to replace burning properties. It simply helps you
cooked white grains with more complex feel full without adding a lot of extra
whole grain options, such as brown rice calories to your diet. When you have a
and whole wheat pasta but also with baked potato (with skin) instead of a bag
vegetables, such as butternut squash of potato chips, for example, you’re not
or sweet potato, which are more slow only eating fewer calories -- you’re less
releasing carbohydrates, keeping you likely to feel hungry again an hour later.
fuller for longer. Vegetables provide plenty of fiber, ideally
half your plate should be made up of
vegetables. The fiber and water content
2. LACK OF PROTEIN IN EVERY of vegetables help you to stay fuller for
MEAL AND SNACK longer.
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August 15 '18 E-39
