Different kinds of hungry

I am not usually hungry when I wake up in the morning.  But I force myself to eat, following the recommendation of countless dietitians to get my metabolism going.

It's a common dieting mistake.  Some people skip breakfast, thinking they will consume fewer calories and lose weight when, in actuality, they are suppressing their metabolism (i.e. burning fewer calories) by failing to break the fast (break-fast) from the night before.  Once the stomach has food in it, the digestive system starts nourishing the body and, in response, the body becomes more active (i.e. burns more calories).

In addition to suppressed appetite in the morning, I experience many levels of hunger throughout the day.  I wonder if others experience a similar fluctuations in their hunger...

There is the "it's almost lunch time" hunger when my stomach is empty and growling because I ate breakfast 5 hours prior (more than enough time for a meager bowl of cereal to be broken down into molecular bits).  This hunger is usually accompanied by a slight headache, the kind I usually get when my blood sugar is low.  So I eat, and I feel better.

I tend to have a snack in the mid-afternoon, around 4pm.  This prevents my blood sugar from getting too low at the end of the work day, but it also mutes my hunger signals.  By the time I get home and it's time to make dinner, I am in a bind.  My stomach is not growling enough to motivate me to cook a huge meal, but I know if I do not eat a balanced meal of protein and vegetables, my blood sugar will soon tank and I will become a cranky person (which I try to avoid, for the sake of my housemates).

Then, there is the "ravenous hunger" I experience after long-duration exercise.  For example, the other night I biked 19 miles after eating only two slices of peanut butter and honey toast for dinner.  By the time my biking partner and I returned to the house, I was so hungry I ate a large plate of cheesey lasagne, a tall glass of juice, and 2 more slices of peanut butter honey toast.  I probably consumed 700-800 calories in 20 minutes.  And it felt SO good!  (To replace the calories burned on the hour+ long bike ride).

I find that, the less I exercise, the fewer "hunger signals" my stomach sends my brain.  There are days when I am unable to exercise (bound to my office chair during the day, teaching in the evening) and hunger is almost non-existent.  These are the days I find it most challenging to eat my daily recommendation of fruits and vegetables -- the less hungry I am, less less delicious food tastes.  And the less delicious food tastes, the more I gravitate toward sugary, fatty foods to stimulate my dulled taste buds.

Winter squash: good source of beta-carotene

Sugar is also my food of choice when emotional hunger strikes.  Sometimes it's surving a long and challenging day at work that has me craving a chocolate reward.  Other times a handful of cookies helps me fill up the emptiness of feeling lonely.  This type of "hunger" is not biological in nature, but is a powerful motivator to eat.

Some would say that emotional hunger is a dangerous beast.  "Watch out for emotional hunger, it leads to weight gain!"  However, despite the wild fluctuations in my hunger, I have no problem maintaining a healthy weight.  Perhaps it is "normal" to experience different types and levels of hunger throughout the day...  But I wish I was ravenous hungry more often.  Food tastes so much better when the hunger is biological.

Introduction to Food Science

It is currently 64 degrees and sunny, with a good chance being beautiful all day.  The logical course of action would be to spend the day outside, rock climbing, hiking, biking, etc.  Instead, I will be spending most of my day sitting on the couch writing lectures for the Introduction to Food Science course I am scheduled to start teaching in one week.

Two excellent texts on the science of food

Notice how I said "scheduled to teach" and not "will be teaching."  The way the University set it up, the students do not register for summer courses until the Thursday and Friday (May 12th and 13th ) before the classes are to begin (May 16th).  Since I need at least 10 students registered for the course in order to make it fiscally possible, I will not know until the 11th hour if I will actually be teaching.

I am really, truly excited to teach my first undergraduate class and want to put in the necessary time and effort to master the material and prepare riveting lectures.  However, as an outdoor-activity-loving person, it is slightly excruciating to be stuck inside all day.

Is sea salt better than regular salt?

A few weeks ago I presented to a group of limited-resource individuals.  While discussing the relationship between sodium consumption and hypertension (high blood pressure), one of the women asked me if sea salt was better than iodized table salt.  At the time, I gave her a basic answer: 

Table salt is iodized, which means it contains iodine, a necessary mineral.  Sea salt is created by the evaporation of seawater and contains some trace minerals, which some people believe make food taste better.  Sea salt is (usually) not refined nor iodized.  However, both types of salt contain sodium, which should be consumed in small quantities.  Therefore, it does not matter which type you choose as long as you limit consumption.

In retrospect, here are some other factors to consider:

Iodine is important for healthy function of the thyroid gland, and iodine deficiency contributes to hypothyroidism.  Therefore, if you have a family history of hypothyroidism, it may be best to choose an iodized salt.

Sea salt usually costs more than store brand table salt.  Therefore, if you are a limited-resource individual, it is recommended that you choose the less expensive salt and use the money saved to purchase fruit and vegetables, which have a greater health benefit than the type of salt you use.

Combat radiation with antioxidants

Are you worried about fallout from the Fukushima nuclear power plant in Japan?  News reports tell us that harmful levels of radiation will not reach the United States.  However, we are subjected to small amounts of radiation every day.

The International Atomic Energy Agency says that "Naturally occurring radioactive materials are present in [the Earth's] crust, the floors and walls of our homes, schools, or offices and in the food we eat and drink."  This radiation can cause cancer by damaging our DNA.  The body naturally finds damage in the DNA codes and repairs it.  You can help enhance this "search and repair" process and protect your DNA by eating more brightly colored fruits and vegetables.

http://cherokeecountyfamilylife.blogspot.com/2011/02/eat-rainbow-of-foods-for-your-health.html

Brightly colored fruits and vegetables contain antioxidants.  Antioxidants protect your cells against DNA damage so your "search and repair" proteins don't have to work so hard.  Foods high in antioxidants include berries like strawberries, blueberries, and raspberries; and green leafy vegetables like spinach, kale, rainbow chard, bok choy, and collard greens.

http://fortytworoads.blogspot.com/2008_01_01_archive.html

Some other foods that contain antioxidants are pomegranate, tomatoes, oranges, sweet potatoes, carrots, bell peppers, broccoli, eggplant, grapes, Brazil nuts (high in selenium), and sunflower seeds.

An easy way to remember this is to "Eat a Rainbow of Colors" every day.