Nutrition Cafe at HRC

Is your desire to snack a physiological need or just a part of your daily routine? We`re breaking down the buzz on hunger. 👇

What does the science say?
Simply put, hunger is the sensation of your body signaling the brain that you want (or need) to eat. But did you know there are two types of hunger?

Homeostatic Hunger
2-3 hours after eating, hormones cause stomach grumbles and tell your brain you are hungry. These are signals to balance your energy needs.

Hedonic Hunger
Also known as pleasure-based hunger, hedonic hunger can override the feeling of fullness to make you feel hungry (even when you physically do not need more energy).

What`s the takeaway?
Listen to your body`s hunger cues; take note of signs of hunger like a growling stomach, headache, light-headedness, a lack of energy, or even experiencing "hanger." (If this seems difficult at first, be gentle with yourself as you learn to eat more intuitively!)

Sudden insatiability may be connected to your food environment (aka a food video on Instagram or the smell of freshly baked bread) and not a physical need for more food.

#Hunger #Hangry #IntuitiveEating #MindfulEating #ListenToYourBody ...

No time to make a snack during the day? Prepare these whole wheat walnut and carrot muffins with seed crumble in advance! 🥕

Makes 12 servings

INGREDIENTS
1/2 cup whole wheat flour
1 cup all-purpose flour
3/4 cup dark brown sugar
1/4 cup wheat germ
3/4 teaspoon baking soda
2 teaspoons baking powder
1 tablespoon ground cinnamon
1/2 teaspoon ground clove
1/2 teaspoon salt
3 eggs
3/4 cup olive oil
1 cup buttermilk
1/2 teaspoon vanilla extract
2 cups carrots, shredded
1/4 cup walnuts, chopped
1/8 cup sunflower seeds
1/8 cup pepita seeds

DIRECTIONS
Preheat oven to 350 degrees F.

Mix together flour, sugar, wheat germ, baking soda, baking powder, spices, and salt. In a separate bowl, mix eggs, oil, buttermilk, and vanilla; then add shredded carrots. Combine dry and wet ingredients together and fold in walnuts.

Divide evenly into lined muffin pan and top with sunflower and pepita seeds. Bake 20-25 minutes until a toothpick comes out clean.

#MealPrepIdeas #BakingFromScratch #EasyRecipes ...

You CAN have your snack and eat it, too. 🤫 If you`re a busy snacker, your go-to solution for a quick energy boost might be a vending machine, but a little planning will probably help you strike a balance between nutrition and convenience. Here are some tips to keep in mind:

1️⃣ Make it whole. Foods in their natural forms (or only lightly processed) like fruits, vegetables, or nuts will keep you fuller for longer.

2️⃣ Choose a power combo. Aim to incorporate at least two of the following into your snack: protein, fiber, and healthy fat! Examples include apple slices with nut butter and hummus with vegetables.

3️⃣ Packaged, but powerful. Choose packaged items that are mostly whole food-based like dried chickpeas or whole-grain crackers and pair with something that has protein or fat like hummus or cheese.

4️⃣ Think beyond typical "snack food." Save that small amount of leftovers or consider out-of-the-box combinations like a vegetable and hummus sandwich or composed bean salad.

When it comes to snacking, make sure you listen to your hunger cues and choose flexible, nutrient-rich options that satisfy and can create a balanced and fulfilling snack routine. If you find yourself snacking on something "less nutritious," it`s totally okay! Eating should be a pleasurable experience. #BalancedEating #SnackIdeas #MindfulEating #NourishYourBody ...

Fall may have you asking, "which witch is which?" 🧙‍♀️ But we`re asking, "which `wich is which?" 🥪 Build a fun fall sandwich with these tips!

1️⃣ Start by choosing your bread. We like heartier fare like whole-grain sourdough, pretzel rolls, herbed focaccia, or rich and buttery croissants.
2️⃣ Choose your spread. Set aside the mustard and try out an herb aioli, apple onion jam, cranberry orange jam, or herbed feta spread.
3️⃣ Choose the main event. Whether your diet is plant-based or plant-sometimes, any of these will make for a delightful fall `wich: roasted squash, roasted carrots, sauteed mushrooms, roasted, sliced turkey, or prosciutto. (We recommend mixing and matching these for maximum effect!)
4️⃣ Choose your toppings. (Okay, some might call this the main event...) We like any sliced cheese or burrata, crisp greens like arugula or butter lettuce, fresh vegetables like cucumber, or marinated, roasted tomatoes.

👉 Put it all together and what do you get? Here are a couple of sandwich suggestions to get you started:
⭐ Roasted squash and sauteed mushrooms with Swiss cheese and herb aioli on toasted whole-grain sourdough
⭐ Prosciutto, marinated, roasted tomatoes, arugula, and burrata on foccacia

#FallSandwiches #SandwichCreations #FallFlavors #SandwichIdeas #SandwichInspiration #FallFood ...