Guest guest Posted October 21, 2010 Report Share Posted October 21, 2010 > from diabetes self >>> management. >>> >>> >>> >>> Dealing With Hunger >>> >>> Spero >>> >>> My friend usually >>> manages his Type 2 diabetes quite well. He eats right, exercises, >>> >>> and all that good stuff. But last week, something went wrong. He had a >>> tough >>> Thursday >>> >>> at his job, worked through lunch, and got yelled at by his supervisor. >>> >>> Trying to fix things up, he stayed late doing paperwork and dragged >>> himself >>> home, >>> >>> looking forward to dinner and a quiet evening with his wife, Ellen. But >>> when >>> he got >>> >>> there, Ellen had gone to a program at their daughter's school. Dinner >>> wasn't >>> ready. >>> >>> He went to the freezer and grabbed a box of ice cream. >>> >>> You can imagine the rest of the story. kept splurging, and his >>> blood >>> glucose >>> >>> levels were out of whack for three days, courtesy of what >>> >>> Alcoholics Anonymous founder Bill W. >>> >>> called >>> >>> H.A.L.T. >>> >>> (Hungry, Angry, Lonely, Tired). Bill W. knew that these were four danger >>> situations >>> >>> for drinking. They apply with equal force to smoking, breaking your >>> diet, >>> or >>> almost >>> >>> any other bad habit we are trying to change. >>> >>> Psychologist and diabetes educator >>> >>> Polonsky >>> >>> says people who struggle with their diabetes " frequently blame >>> themselves >>> for not >>> >>> having enough willpower. But most people have plenty of willpower. The >>> problem is >>> >>> not understanding and solving the particular problems that interfere >>> with >>> self-care. " >>> >>> Hunger is one of the most common problems. How can we deal with it? >>> >>> Avoiding Hunger >>> >>> moved into the danger zone when he skipped lunch. " I had so much >>> work, " he >>> >>> said, " and I knew the boss wasn't happy with me. My stomach was all >>> knotted. >>> I didn't >>> >>> feel like eating. " >>> >>> Those things happen, but skipping meals, especially breakfast, will lead >>> you >>> to grab >>> >>> concentrated comfort foods like sweets and fats. It will also make you >>> grouchy and >>> >>> miserable. >>> >>> What could have done differently? If he didn't have time or space >>> for >>> a meal, >>> >>> he could have eaten some >>> >>> healthy snacks >>> >>> , like fruits or nuts. We should have such foods with us at all times, >>> and >>> people >>> >>> using insulin should also have some glucose tablets or gels in case of >>> lows. >>> >>> Avoid hunger by eating a good breakfast every day. It's best if >>> breakfast >>> includes >>> >>> some protein; it will keep you going longer. If you have to prepare it >>> the >>> night >>> >>> before, that's better than rushing out in the morning without it. >>> >>> Dr. Polonsky identifies two other types of hunger that can sabotage us, >>> even >>> when >>> >>> we have enough nutrition. >>> >>> Stomach Hunger. >>> >>> This comes when your stomach feels empty, even though you've had enough >>> calories >>> >>> and nutrients. When empty too long, stomachs may start to growl and send >>> " feed me " >>> >>> messages to the brain, even when food isn't really needed. >>> >>> We can reduce stomach hunger by eating foods that stay in the belly >>> longer. >>> Raw vegetables >>> >>> or pulpy fruits or whole grains take up more space per calorie than do >>> sweets, fats, >>> >>> and most proteins. They also move through your system more slowly. So >>> snacking on >>> >>> vegetables may keep your stomach happy. But there is also: >>> >>> Eyeball Hunger (or " Mouth Hunger " ). >>> >>> Food isn't just fuel; it's a major source of pleasure and comfort. >>> " While >>> your stomach >>> >>> may be satisfied, " says Dr. Polonsky, " your eyeballs, mouth and brain >>> may >>> still feel >>> >>> famished. If your meal plan is too limiting (in terms of food types, not >>> just amounts), >>> >>> you may be depriving yourself of the joy of eating and the sense of >>> satisfaction >>> >>> your mind and body crave. " I wrote about this in blogs called >>> >>> " Try the Tastes Good Diet " >>> >>> and the >>> >>> " Make It the Feel Good Diet. " >>> >>> Carrot sticks and celery will probably not satisfy your mouth and >>> eyeball >>> hunger. >>> >>> People who think they can switch from cupcakes to cucumbers without a >>> fight >>> are usually >>> >>> kidding themselves. But one thing that can help is >>> >>> eating with awareness >>> >>> . In other words, take the time to really taste and savor your food, >>> whether >>> it's >>> >>> healthy vegetables or fatty potato chips. >>> >>> People with Type 2 and overweight people sometimes say they " enjoy food >>> too >>> much. " >>> >>> I think they often don't enjoy it enough. Dr. Polonsky said of one >>> client, >>> " when >>> >>> she paid close attention to the M & Ms she was eating, she enjoyed them >>> much >>> more but >>> >>> - surprisingly - became satiated after only a few handfuls. " This is a >>> fairly typical >>> >>> response. If you wolf down food too fast, your mouth and eyeball hunger >>> won't be >>> >>> satisfied. >>> >>> In ' case, it probably wasn't just hunger that got to him. " I was >>> angry >>> with >>> >>> my boss for yelling and my wife for not being there, " he said. " I wanted >>> someone >>> >>> to talk to. And I was tired. " >>> >>> I'll write about the other elements of H.A.L.T. (angry, lonely, and >>> tired) >>> in coming >>> >>> weeks. But what do you do to avoid hunger or deal with it successfully? >> > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 21, 2010 Report Share Posted October 21, 2010 Good article. Thanks for posting. Becky _____ From: blind-diabetics [mailto:blind-diabetics ] On Behalf Of Vicky Sent: Thursday, October 21, 2010 8:58 AM To: blind-diabetics Subject: Fw: dealing with hunger > from diabetes self >>> management. >>> >>> >>> >>> Dealing With Hunger >>> >>> Spero >>> >>> My friend usually >>> manages his Type 2 diabetes quite well. He eats right, exercises, >>> >>> and all that good stuff. But last week, something went wrong. He had a >>> tough >>> Thursday >>> >>> at his job, worked through lunch, and got yelled at by his supervisor. >>> >>> Trying to fix things up, he stayed late doing paperwork and dragged >>> himself >>> home, >>> >>> looking forward to dinner and a quiet evening with his wife, Ellen. But >>> when >>> he got >>> >>> there, Ellen had gone to a program at their daughter's school. Dinner >>> wasn't >>> ready. >>> >>> He went to the freezer and grabbed a box of ice cream. >>> >>> You can imagine the rest of the story. kept splurging, and his >>> blood >>> glucose >>> >>> levels were out of whack for three days, courtesy of what >>> >>> Alcoholics Anonymous founder Bill W. >>> >>> called >>> >>> H.A.L.T. >>> >>> (Hungry, Angry, Lonely, Tired). Bill W. knew that these were four danger >>> situations >>> >>> for drinking. They apply with equal force to smoking, breaking your >>> diet, >>> or >>> almost >>> >>> any other bad habit we are trying to change. >>> >>> Psychologist and diabetes educator >>> >>> Polonsky >>> >>> says people who struggle with their diabetes " frequently blame >>> themselves >>> for not >>> >>> having enough willpower. But most people have plenty of willpower. The >>> problem is >>> >>> not understanding and solving the particular problems that interfere >>> with >>> self-care. " >>> >>> Hunger is one of the most common problems. How can we deal with it? >>> >>> Avoiding Hunger >>> >>> moved into the danger zone when he skipped lunch. " I had so much >>> work, " he >>> >>> said, " and I knew the boss wasn't happy with me. My stomach was all >>> knotted. >>> I didn't >>> >>> feel like eating. " >>> >>> Those things happen, but skipping meals, especially breakfast, will lead >>> you >>> to grab >>> >>> concentrated comfort foods like sweets and fats. It will also make you >>> grouchy and >>> >>> miserable. >>> >>> What could have done differently? If he didn't have time or space >>> for >>> a meal, >>> >>> he could have eaten some >>> >>> healthy snacks >>> >>> , like fruits or nuts. We should have such foods with us at all times, >>> and >>> people >>> >>> using insulin should also have some glucose tablets or gels in case of >>> lows. >>> >>> Avoid hunger by eating a good breakfast every day. It's best if >>> breakfast >>> includes >>> >>> some protein; it will keep you going longer. If you have to prepare it >>> the >>> night >>> >>> before, that's better than rushing out in the morning without it. >>> >>> Dr. Polonsky identifies two other types of hunger that can sabotage us, >>> even >>> when >>> >>> we have enough nutrition. >>> >>> Stomach Hunger. >>> >>> This comes when your stomach feels empty, even though you've had enough >>> calories >>> >>> and nutrients. When empty too long, stomachs may start to growl and send >>> " feed me " >>> >>> messages to the brain, even when food isn't really needed. >>> >>> We can reduce stomach hunger by eating foods that stay in the belly >>> longer. >>> Raw vegetables >>> >>> or pulpy fruits or whole grains take up more space per calorie than do >>> sweets, fats, >>> >>> and most proteins. They also move through your system more slowly. So >>> snacking on >>> >>> vegetables may keep your stomach happy. But there is also: >>> >>> Eyeball Hunger (or " Mouth Hunger " ). >>> >>> Food isn't just fuel; it's a major source of pleasure and comfort. >>> " While >>> your stomach >>> >>> may be satisfied, " says Dr. Polonsky, " your eyeballs, mouth and brain >>> may >>> still feel >>> >>> famished. If your meal plan is too limiting (in terms of food types, not >>> just amounts), >>> >>> you may be depriving yourself of the joy of eating and the sense of >>> satisfaction >>> >>> your mind and body crave. " I wrote about this in blogs called >>> >>> " Try the Tastes Good Diet " >>> >>> and the >>> >>> " Make It the Feel Good Diet. " >>> >>> Carrot sticks and celery will probably not satisfy your mouth and >>> eyeball >>> hunger. >>> >>> People who think they can switch from cupcakes to cucumbers without a >>> fight >>> are usually >>> >>> kidding themselves. But one thing that can help is >>> >>> eating with awareness >>> >>> . In other words, take the time to really taste and savor your food, >>> whether >>> it's >>> >>> healthy vegetables or fatty potato chips. >>> >>> People with Type 2 and overweight people sometimes say they " enjoy food >>> too >>> much. " >>> >>> I think they often don't enjoy it enough. Dr. Polonsky said of one >>> client, >>> " when >>> >>> she paid close attention to the M & Ms she was eating, she enjoyed them >>> much >>> more but >>> >>> - surprisingly - became satiated after only a few handfuls. " This is a >>> fairly typical >>> >>> response. If you wolf down food too fast, your mouth and eyeball hunger >>> won't be >>> >>> satisfied. >>> >>> In ' case, it probably wasn't just hunger that got to him. " I was >>> angry >>> with >>> >>> my boss for yelling and my wife for not being there, " he said. " I wanted >>> someone >>> >>> to talk to. And I was tired. " >>> >>> I'll write about the other elements of H.A.L.T. (angry, lonely, and >>> tired) >>> in coming >>> >>> weeks. But what do you do to avoid hunger or deal with it successfully? >> > > No virus found in this incoming message. Checked by AVG - www.avg.com Version: 8.5.448 / Virus Database: 271.1.1/3208 - Release Date: 10/20/10 06:34:00 Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 21, 2010 Report Share Posted October 21, 2010 Good article. Thanks for posting. Becky _____ From: blind-diabetics [mailto:blind-diabetics ] On Behalf Of Vicky Sent: Thursday, October 21, 2010 8:58 AM To: blind-diabetics Subject: Fw: dealing with hunger > from diabetes self >>> management. >>> >>> >>> >>> Dealing With Hunger >>> >>> Spero >>> >>> My friend usually >>> manages his Type 2 diabetes quite well. He eats right, exercises, >>> >>> and all that good stuff. But last week, something went wrong. He had a >>> tough >>> Thursday >>> >>> at his job, worked through lunch, and got yelled at by his supervisor. >>> >>> Trying to fix things up, he stayed late doing paperwork and dragged >>> himself >>> home, >>> >>> looking forward to dinner and a quiet evening with his wife, Ellen. But >>> when >>> he got >>> >>> there, Ellen had gone to a program at their daughter's school. Dinner >>> wasn't >>> ready. >>> >>> He went to the freezer and grabbed a box of ice cream. >>> >>> You can imagine the rest of the story. kept splurging, and his >>> blood >>> glucose >>> >>> levels were out of whack for three days, courtesy of what >>> >>> Alcoholics Anonymous founder Bill W. >>> >>> called >>> >>> H.A.L.T. >>> >>> (Hungry, Angry, Lonely, Tired). Bill W. knew that these were four danger >>> situations >>> >>> for drinking. They apply with equal force to smoking, breaking your >>> diet, >>> or >>> almost >>> >>> any other bad habit we are trying to change. >>> >>> Psychologist and diabetes educator >>> >>> Polonsky >>> >>> says people who struggle with their diabetes " frequently blame >>> themselves >>> for not >>> >>> having enough willpower. But most people have plenty of willpower. The >>> problem is >>> >>> not understanding and solving the particular problems that interfere >>> with >>> self-care. " >>> >>> Hunger is one of the most common problems. How can we deal with it? >>> >>> Avoiding Hunger >>> >>> moved into the danger zone when he skipped lunch. " I had so much >>> work, " he >>> >>> said, " and I knew the boss wasn't happy with me. My stomach was all >>> knotted. >>> I didn't >>> >>> feel like eating. " >>> >>> Those things happen, but skipping meals, especially breakfast, will lead >>> you >>> to grab >>> >>> concentrated comfort foods like sweets and fats. It will also make you >>> grouchy and >>> >>> miserable. >>> >>> What could have done differently? If he didn't have time or space >>> for >>> a meal, >>> >>> he could have eaten some >>> >>> healthy snacks >>> >>> , like fruits or nuts. We should have such foods with us at all times, >>> and >>> people >>> >>> using insulin should also have some glucose tablets or gels in case of >>> lows. >>> >>> Avoid hunger by eating a good breakfast every day. It's best if >>> breakfast >>> includes >>> >>> some protein; it will keep you going longer. If you have to prepare it >>> the >>> night >>> >>> before, that's better than rushing out in the morning without it. >>> >>> Dr. Polonsky identifies two other types of hunger that can sabotage us, >>> even >>> when >>> >>> we have enough nutrition. >>> >>> Stomach Hunger. >>> >>> This comes when your stomach feels empty, even though you've had enough >>> calories >>> >>> and nutrients. When empty too long, stomachs may start to growl and send >>> " feed me " >>> >>> messages to the brain, even when food isn't really needed. >>> >>> We can reduce stomach hunger by eating foods that stay in the belly >>> longer. >>> Raw vegetables >>> >>> or pulpy fruits or whole grains take up more space per calorie than do >>> sweets, fats, >>> >>> and most proteins. They also move through your system more slowly. So >>> snacking on >>> >>> vegetables may keep your stomach happy. But there is also: >>> >>> Eyeball Hunger (or " Mouth Hunger " ). >>> >>> Food isn't just fuel; it's a major source of pleasure and comfort. >>> " While >>> your stomach >>> >>> may be satisfied, " says Dr. Polonsky, " your eyeballs, mouth and brain >>> may >>> still feel >>> >>> famished. If your meal plan is too limiting (in terms of food types, not >>> just amounts), >>> >>> you may be depriving yourself of the joy of eating and the sense of >>> satisfaction >>> >>> your mind and body crave. " I wrote about this in blogs called >>> >>> " Try the Tastes Good Diet " >>> >>> and the >>> >>> " Make It the Feel Good Diet. " >>> >>> Carrot sticks and celery will probably not satisfy your mouth and >>> eyeball >>> hunger. >>> >>> People who think they can switch from cupcakes to cucumbers without a >>> fight >>> are usually >>> >>> kidding themselves. But one thing that can help is >>> >>> eating with awareness >>> >>> . In other words, take the time to really taste and savor your food, >>> whether >>> it's >>> >>> healthy vegetables or fatty potato chips. >>> >>> People with Type 2 and overweight people sometimes say they " enjoy food >>> too >>> much. " >>> >>> I think they often don't enjoy it enough. Dr. Polonsky said of one >>> client, >>> " when >>> >>> she paid close attention to the M & Ms she was eating, she enjoyed them >>> much >>> more but >>> >>> - surprisingly - became satiated after only a few handfuls. " This is a >>> fairly typical >>> >>> response. If you wolf down food too fast, your mouth and eyeball hunger >>> won't be >>> >>> satisfied. >>> >>> In ' case, it probably wasn't just hunger that got to him. " I was >>> angry >>> with >>> >>> my boss for yelling and my wife for not being there, " he said. " I wanted >>> someone >>> >>> to talk to. And I was tired. " >>> >>> I'll write about the other elements of H.A.L.T. (angry, lonely, and >>> tired) >>> in coming >>> >>> weeks. But what do you do to avoid hunger or deal with it successfully? >> > > No virus found in this incoming message. Checked by AVG - www.avg.com Version: 8.5.448 / Virus Database: 271.1.1/3208 - Release Date: 10/20/10 06:34:00 Quote Link to comment Share on other sites More sharing options...
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