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Hunger and Fullness Guide

 
Our bodies give us important information about hunger and fullness, if we listen. Being curious about what our body needs can help us to better provide the correct amount and type of food
 
Many of us look for external validation of what type and amount of food are best for us. Usually this information is provided by the latest diet trend. The human body is very smart and knows exactly what it needs
 
Before and throughout an eating experience, it can be helpful to ask yourself if you feel pleasant, unpleasant, or neutral
 
The following descriptive words might be helpful for neutral self reflection to tune in to what your body needs. 
 
 
content
stomach feels empty
relaxed
cranky
focused
comfortable
stomach feels full
headache
satisfied
eating slows down
distracted
irritable
dizzy
sick
thinking about food
low energy
nauseous
stomach growling
stuffed
weak
painful
urgent
intense
happy
manageable
 
 
Information gathered & adapted from: https://www.evelyntribole.com/, Evolution RDs
Strawberry Caprese Salad
Servings: 6
 
Ingredients:
 

3 tablespoons white balsamic vinegar

1 small garlic clove, minced

1 tablespoon light brown sugar

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

3 tablespoons olive oil

1/3 cup chopped fresh basil

1 (8-oz.) tub fresh small mozzarella cheese balls

4 cups halved fresh strawberries

Garnish: thinly sliced fresh basil

 
 
Preparation:
  
1. Whisk together white balsamic vinegar, minced garlic, brown sugar, salt, and black pepper in a large bowl until sugar is dissolved. 
 
2. Add olive oil in a slow, steady stream, whisking constantly until smooth.
 
3. Add 1/3 cup chopped basil and mozzarella cheese balls. Toss to coat.
 
4. Cover and chill for 2 hours.
 
5. Stir in strawberries. Let stand at room temperature for 30 minutes, stirring occasionally.
 
6. Serve over fresh arugula or as an appetizer with toasted bread slices.
 
7. Garnish with thinly sliced fresh basil. Enjoy!

 
Serving Size: 1/6th of recipe

Nutrition Information per Serving: 166 calories, 11 grams total fat, 3 grams of saturated fat, 11 grams carbohydrate, 2 grams fiber, 6.8 grams protein, 104 milligrams sodium, 186 milligrams potassium, 7.6 grams sugar
 
 
Recipe adapted from: 
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