Fullness
What are some of the signs of being full?
Full feeling/tightness/pressure/ gentle heaviness in stomach
Less thoughts about food, desire to eat has gone away
More relaxed mood, recharged, improved concentration
Either more energized or more drowsy
What are some signs of being hungry?
Stomach growling, shakiness, dizziness, confusion, nausea, headache, convenient-item food cravings, preoccupation with food, fatigue, "hanger", low energy
What is mindful eating?
Mindful eating is paying full attention to the eating experience (body-related sensations, thoughts and feelings about food), without judgment or criticism.
True or false: The health of our gut can influence our mental health.
True
True or false: frozen fruits and vegetables are less nutritious than fresh fruits and vegetables.
False
What are factors that can limit our ability to recognize our fullness?
Substance use, strong emotions, medications, history of food insecurity or food restriction/dieting, distraction
Why does the body send hunger signals?
To remind us to eat to sustain ourselves
Other than hunger, what are some reasons that people eat?
Taste, enjoyment, socializing/ connecting with others, cultural, comfort, familiarity/routine, etc.
Food is often used as a ___ strategy in mental health episodes.
Coping
What are some examples of foods that contain protein?
Animal protein: Meat, poultry, dairy products, eggs
Plant protein: Beans, lentils, tofu, seitan, nuts and seeds
On a scale of 1 to 10, how full should we feel at the end of a meal?
6-8
How often do we need to eat?
Every 2-5 hours
What are some strategies to eat slower?
Limit distractions.
Take mindful pauses before and during eating
Take smaller bites
Put fork down between bites or eat with non-dominant hand
Omega-3 is a type of fat that supports brain health. What foods can you find Omega-3 in?
Fatty fish (salmon, tuna, cod, anchovies, sardines), walnuts, seeds (flax, chia, hemp)
What foods are high in fibre?
Fruits, vegetables, whole grains, beans, lentils, nuts & seeds
How long does it take for your body to realize it's full?
It takes 20 to 30 minutes for the fullness cues to reach your brain
What are some factors that affect hunger signals?
Substance use, sleep, stress, medications, physical activity, distractions
What are some of the benefits of mindful eating?
- more enjoyment and satisfaction from eating
- less overeating, emotional eating & binge eating
- helps you reconnect to hunger and fullness cues
- helps you become aware of your thoughts, feelings and physical sensations related to eating
- has been associated with lower blood sugar
Which nutrients can be low in people with depression?
Omega-3, Iron, vitamin B12, vitamin D, Folic Acid
What are some ways to make healthy eating more affordable?
- choose generic/ no name brands
- frozen or low sodium canned vegetables instead of fresh
- buy fresh vegetables from the sale section and cut & freeze them to use in soups or curries
- plan your meals & make a grocery list
- look through flyers or use apps like "Flipp"
- visit local Indian and Chinese supermarkets for more affordable spices
What are two nutrients that can help us feel more full/ satisfied from a meal?
Protein and fibre
What happens if you’re hungry for a long period of time?
Body stops sending hunger cues, tries to conserve energy and is in distress/survival mode
How many different types of hunger are there in the mindful eating framework?
Nine!
Eye, Ear, Mouth, Nose, Touch, Stomach, Cellular, Mind & Heart
Carbohydrates play an important role in the hormone ___, which regulates our mood.
serotonin
What are the four parts of a balanced meal?
1) Starch/ Grain
2) Protein
3) "Colour" (fruit or veg)
4) Fat