1/23/26 Groceries: Hunger Part 1
Why intuitive eating doesn't feel like enough.
Hey friend.
Rehab is a great time to learn to listen to the signals your body communicates with; pain, tightness, etc. Your hunger and cravings (or lack thereof) and the voice in your head that responds to those cues are also fantastic conversations to bring more awareness to.
The Four Types of Hunger
More often than not, the concept of intuitive eating is met with a response similar to, “Oh my gosh, if I just let myself eat whatever I wanted, I’d eat donuts all day long.”
First, let me say, no you wouldn’t. Toward the end of December every year, how often do you hear things like, “I really want a meal with some vegetables in it. I feel like I’ve been eating cookies non-stop.” People crave nutrient-dense foods all the time, but we’re not quite as good at recognizing that conversation.
Second, you wouldn’t eat donuts all day long because you’re neglecting to think about ALL forms of hunger.
Physical Hunger
Emotional Hunger
Taste Hunger
Practical Hunger
I’ll highlight each one over the next few weeks, and prompt you with easy tools that will help you pay attention.
Physical Hunger
Physical hunger develops gradually as an alarm that your body needs nutrients and fuel.
This is the type of hunger people are most aware of. It’s also the signal from our body that most of us ignore. I want you to stop ignoring this signal if you can. If food is truly meant to be a form of self care, and if reconnecting to your body with kindness is a goal, then it’s important to honor the knowledge it is providing you!
Check in with physical hunger:
An easy way to check in with your physical hunger is to pause and assign it an intensity.
The Hunger/Fullness scale is a great way to do this.
When does this signal get interrupted?
The scale isn’t a perfect system because there are so many factors that interrupt your ability to notice hunger and fullness.
Your hunger signal may turn “off” when…
You’re stressed
You’re exercising, or just finished
You’re taking certain medications (like Adderall)
You’re overheated
Your hunger signal may increase when…
You didn’t get enough sleep
You didn’t get enough to eat earlier in the day
You’re missing some nutritional components, like fiber, protein, etc.
You’re not paying attention to other forms of hunger (more on that to come)
Your prompt for the week:
In a perfect world, we shift throughout the day from a 4-7 (ish) on the scale.
Check in with the Hunger/Fullness scale throughout your day. Maybe before or after meals. Or, if you notice times of extreme hunger (a 1, 2, or even 3), pause to think about why that might be. Is your routine different than normal? When was the last time you ate? What type of nourishment did that last meal provide. Same on the other end if you find yourself at an 8, 9, or 10 on the Fullness side.
As always, take what resonates. Here’s what I’ve got for your fridge lineup this week.
Breakfast:
Greek Yogurt Bowls
Check out a new flavor at the store, and add a fun combination in.
Lime yogurt, coconut flakes, and white chocolate chips
Honey yogurt, graham crackers, and almonds
Strawberry yogurt, peanut butter, and chocolate chips
Mango yogurt, pineapple chunks, and coconut flakes
Peach yogurt with cinnamon cereal or cinnamon-coated nuts
Vanilla yogurt, pomegranate seeds, and pistachios
Lunch:
Buffalo Ranch Wraps
This can be as easy or as hands-on as you want. Grocery stores like HEB, Whole Foods, and Wegmans have pre-made wraps you can grab. A rotisserie chicken and a salad kit work well, too. Or, you can grill your own chicken and grab your own greens, and have the freed to add things like bleu cheese, carrots, etc.
If you’re looking for more fiber, chickpeas work well in these wraps. (Recipe here.) Or you can also use plain greek yogurt with ranch seasoning as the dressing for a higher protein choice.
The wrap alone likely doesn’t have enough carbs for you, so add a side or some fruit. The Performance Guide will have more info on your carb needs for your stage of rehab.
Dinner:
1: Chili
2: Shrimp Fra Diavolo Pasta
It’s cold in Houston this weekend, so I want some heat. Chili is a great way to use up any leftovers in your fridge, and is filled with fiber, protein, and nutrients.
The simplest chili recipe I know is:
2 lbs. ground beef or turkey (90/10 or better)
1-2 cans of beans (whatever your preference)
1-2 cans of diced tomatoes
chili seasoning packet
any diced veggies you want (peppers, onions, etc.)
Cook the beef first, and then throw in the rest and let it simmer.
If you want a little more jeuje to your chili, here are a few recipes I like:
Giada’s Shrimp Fra Diavolo recipe is a super easy staple that’s been in my family for awhile. Add a veg on the side for this one. Garlicky green beans go really well.
Snack Spotlight:
Speaking of chickpeas, I like this option from Biena as a quick snack to have in your desk drawer or gym bag.
A nice little salty crunch that’s offering 6g of fiber and 5g of protein. Not sponsored, just offering ideas if you want to switch it up.
Again, if you’re working off the performance plate system, these are a good red or yellow snack option.
Your Grocery List:
Breakfast
Greek yogurts + toppings
Lunch wrap ingredients + fruit or extra carbohydrate-based side
Chili ingredients (links are above)
Giada’s Fra Diavolo (links are above)
Snacks for the week
Performance
Are you remembering to include hydration support or beverages you enjoy on your grocery list each week?
Want to learn more about your “performance” category?
Take a look at the Injury Performance Plate Guide for more.
