Another Tuesday, another workout!
My workout began with a 20 minutes on the treadmill that looked like this:
- 5 min. walk at 4.0
- 1 min. jog at 6.2
- 1 min. run at 7.5
- 1 min. walk at 4.0
- Repeat 1 min. jog, run and walk sequence five times
Once that part of my workout was done, I headed into the weight room to do some strength training that focused on my biceps and triceps.
I have a brief reprieve right now until I have to head back to the gym for personal training and teaching. Through the end of August, I am in charge of a beginner’s running club that meets at the gym on Tuesday mornings. We won’t be running that far (it’s already really warm outside in Florida by 9 a.m.) and our first meeting is today! Hopefully day one goes well!
Breakfast
After the gym, it was time for breakfast.
I made myself an egg sandwich with two fried eggs, cheese and jelly.
I adore the salty and sweet flavors in this sandwich. It’s so darn good!
A hot mug of coffee rounded out my meal.
The Weight of Your Food and Your Appetite
Yesterday, as I ate my lunch in the break room, I flipped through the latest issue of Men’s Health magazine. An article all about hunger caught my eye. The article cited a study conducted by Barbara Rolls, Ph.D., a professor of nutritional sciences at Penn State University.
Rolls’ study examined the impact of eating a large-volume 100-calorie salad (3 cups chopped romaine, half of a medium carrot, one sliced radish, half of a tomato, two tablespoons reduced-fat cheddar cheese, half of a medium cucumber and two tablespoons of reduced-fat Italian dressing) before or with dinner. Participants who ate the salad ate 11 percent less in total calories. Another study conducted by Rolls found that consuming a broth-based soup or an apple before a meal helped curb calorie intake.
The conclusion? People tend to eat a fixed weight of food every day, regardless of calorie or nutrient content.
The article suggested eating lots of fruits and vegetables since they’re very low calorie-dense foods and consuming a reasonable amount of low density foods like whole grains, legumes, lean proteins, starchy vegetables and low-fat dairy. It suggested that people should eat smaller portions of medium-density foods like cheese, nuts, high-fat meat, dairy and bread and limit consumption of high-density foods like fried foods, candy and cookies.
The last part of the article sounded like things we’ve all heard before: Eat your fruits and vegetables and limit sweets and fried foods. But, I think the beginning of the article has some merit. I know that I tend to eat whatever is on my plate at dinner, and am left feeling more satisfied if my plate is filled with nutritious, voluminous foods. I genuinely enjoy eating, so I like it when I have more to eat!
Question of the Morning
- Do you think that the weight/density of the food you eat impacts your appetite?
![\"Quantcast\"/](\"//pixel.quantserve.com/pixel/p-1e3-7hOJ_U8Bg.gif\")
Interesting article… I am definitely a volume eater. I know myself pretty well in terms of hunger habits, and have to eat pretty frequently to keep my blood sugar level. As a result, I try to go for more filling, but healthier types of foods (like fruits and veggies), although I also find that I feel more satisfied if my meal LOOKS bigger (even if it’s less calories due to the types of food, like a bigger salad or something).
That study is so interesting. I definitely believe that humans are habitual creatures and associate fullness with the amount of food sitting in front of them. This is why people overeat and gain weight.
This seems to make sense, since our stomachs determine “fullness” based on weight of the food and not the calories. Too bad our stomachs don’t determine based on calories, then we would all be in great shape!
I definitely feel a difference between eating oatmeal with peanut butter than with eating 2 eggs. I think I feel fuller longer when I have a heavier meal. I like to eat lots of veggies at lunch so I’m not full come dinner time because I don’t like to go to bed hungry!!
Your breakfast makes me so happy! Sweet and savory breakfast sandwiches are the best! I love making them with waffles, too!
Sadly, this is how many orthorexics and eating disordered people (over/underweight, bingers or restricters) think…and sadly many are in this very blog world …..
I agree with Jill. When I was anorexic 2 years ago, all I ate was high density, low cal foods like apples, lettuce, tuna, carrots, etc. I totally understand where the author is coming from (it makes sense!) but that’s also the way of life for many who struggle with eating disorders.
This advice is quite true for many people looking to stay a certain weight (or simply those with a disorder), but I think it’s also a good tidbit of advice for those who are actually needing to lose weight for health reasons. Unfortunately, one article can’t cater to both parties. So while I think this is good advice, it can also be a triggering thought for those who are struggling. There’s always a pro and a con, huh?! And thanks for sharing about yourself, Miranda! 🙂
I agree Miranda and Jill! I did the exact same thing when in the worst part of my eating disorder.
I am what I call a VOLUME eater too. I may eat greens, but I want LOTS of them.
I have heard about the ‘weight’ thing – not sure if I believe it or not.
Haven’t seen eggs with jam before… bet it is good though.
The amount of food I eat at a meal is extremely important to me. When I was losing weight, large bowls of vegetables were my best friends. People would be amazed at how much I ate, but the volume just made me feel satisfied and it was all good. And the teaspoon became indispensable too – more bites when eating desert makes it seem bigger! Definitely more of a volume than a weight thing for me though.
I think the volume of food when it’s wholefood that are high in fibre definitely does but a whole bowl of refined carbs would only leave me craving more soon after.
Lesser volume foods like nut butters, whole nuts, seeds, avocado and even coconut butter and oil conversely fill me even more, keeping hunger at bay and triggering the hunger hormone even sooner. Leptin, the hunger hormone, is actually supressed by eating too much sugar, resulting in you eating beyond true hunger or necessity when it comes to processed foods.
That’s a really interesting concept, and, when I think about it terms of my own eating habits, it makes a lot of sense.
Hi Julie! Just curious…do you eat anything before working out in the mornings?
I totally think that the density of my food impacts my appetite/hunger levels! If my stomach is full, I’m happy – if it isn’t, regardless of how many calories I’ve consumed, I am hungry!
I never would have thought about eating like that.
Luckily I am in love with fruit and salads. I’ll start implementing then in with/before meals now! Great post!
I have to try putting jam on my bfast sandwiches…I’m defitinely one to love a little sweet&salty flavor.
I think a lot of what has to do with the volume thing is that as humans, we ENJOY eating and the more we get to eat, the happier we are (well in my case anyways 😉 ). Also, I think our brains react to how many bites have gone into our mouth, likely making us think we’re full. Great post! 🙂
That breakfast looks good! The article is interesting, not sure if i get it though!
It’s funny that you came across this topic today, because I was just thinking about this today! I’m definitely a volume eater. I cannot be satisfied by just a little bit of something, which can get me into trouble sometimes. However, I try to consume lots of fresh veggies and fruits (and water!) to try to satisfy my urge for mass quantities of food. Of course I balance it with a good amount of carbs, proteins, and fats as well, but I just don’t overdo it on my intake on those foods! I think that the weight of your food and your appetite definitely go hand and hand for some people (such as myself); however, I think it really depends on the person. For instance, my mom is satisfied with less voluminous foods and requires more dense foods in order to satiate herself. Anyways, interesting topic!
I think this is totally valid, when I think about it, I am pretty sure I eat about the same amount (weight) of food consistently, regardless of whether or not it is a high or low density food. That’s good to be aware of! Thanks for sharing.
I’ve been trying your treadmill interval workouts and dripping with sweat afterward! Keep them coming!
I think that makes total sense. Foods with high water content are good to fill up on! But I notice the full-ness doesn’t last unless you add protein
Love the insights on this post… I feel compelled to give a shout out since the Professor who wrote the article was a Penn Stater (: Go Nittany Lions!!
I love to have lots on my plate too! I am recovering from a RED. I have had to relearn this a bit though as it is very necessary for my plate to contain alot of high calories low density food. Very different for me. Have a great day. E
That’s a really interesting study. I never would have thought of that before. But, like you said, it does make sense. Most people like to eat a large volume of food.
I LOVE eggs with jelly and cheese too!!! Sometimes I do cream cheese instead of cheese. It’s so yummy!! Most people find it weird. I used to do apple butter, scrambled eggs and almond butter on GF waffles and that was divine too 🙂
I love your eggs, jelly, and cheese idea. I shared it on my website and linked your website to it. Thanks for the great recipes!