|
Issue 2, 2000
Emotional
Eating
|
|
Only those who are "emotional eaters" know the havoc feelings
can play with weight management efforts. Eating when you’re
hungry is one thing; eating when you’re lonely, sad, depressed,
bored, tired, or anxious is another.
Emotional hunger is not
"bad" in and of itself, but it can put on unwanted pounds
if you are not aware when you’re engaging in emotional eating.
Before you take that first bite, consider the reasons why you’re
eating. Are you really physically hungry? Once you figure out the
answer, you can choose to eat or not to eat.
When you definitely know
that emotional hunger is taking place you can try some of the following
suggestions:
|
 |
Acknowledge
you’re not hungry. |
|
Give yourself permission to eat, but not for five minutes. In that
time identify the emotions behind the hunger. Recall what was happening
before you decided to eat. |
|
If you figure out that emotions are behind the need for food, remind
yourself that food won’t fix, cure, or take care of your feelings.
They will still be there after you eat. |
|
Consider alternatives
to eating which will take care of your needs. |
|
If you decide to eat to soothe your feelings recognize that is exactly
what you are doing, and stay fully alert to how your mind and body
interact. Maybe the next time you have the same feelings, you’ll
choose a different response. |
Trying
to Lose Weight?
|
|
Beware of restaurant meals and dietary sugars. In the 1970’s
25% of American adults were overweight. Today, 55% of adults are
overweight. What’s going on?
According to a report
from the University of Minnesota, it seems that Americans are eating
15% more calories than they did in 1970. Over a 24 year period that
adds up to about 30 pounds.
Researchers think that
the increased calorie consumption could be attributed in part to
eating out and sugary sweeteners.
|
5-A-Day
|
| Americans still aren’t
eating their fruits and vegetables. According to a recent report in
the American Journal of Public Health, only 23 percent of Americans
eat the recommended five servings of fruits and vegetables each day.
Try this delicious "veggie" recipe to help you achieve the
5-A-Day goal. Add a fruit for dessert and you’ll be halfway there. |
|
Half 10-ounce package
frozen chopped spinach, thawed and squeezed dry
1 cup nonfat ricotta cheese
2 garlic cloves, minced
1/2 teaspoon oregano
2 teaspoons olive oil
1 medium zucchini, sliced
1 bell pepper (red or yellow), seeded and cut into 3/4 inch strips
1 onion, sliced thinly
4 large whole wheat pita breads
1/2 cup tomato sauce
1 cup shredded mozzarella (part-skim) cheese
|
|
- Preheat oven to 400°
F.
- In a medium bowl,
combine the spinach, ricotta cheese, garlic, basil and oregano.
- In a large nonstick
skillet, heat the oil. Add the zucchini, pepper and onion. Cook
until tender crisp, about 4 minutes. Stir as needed.
- Arrange the pita breads
on a nonstick baking sheet. Spread 1/2 cup of the spinach mixture
over each pita; top with tomato sauce and the vegetables. Sprinkle
the mozzarella cheese evenly over each. Bake about 15 minutes
until heated and the cheese melts.
Yield:
4 Pizza (4 servings)
Per serving: 335 calories
9 grams fat
Exchanges: 2 breads, 1 vegetable, 2 milk, 1 fat
|
|
you
are here
