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?
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Hmm it is an interesting study and theory! I’ve heard blue plates and smaller plates can also make you eat less too.
Goodluck with your first running club class 🙂
I really like your blog. I read most every post but just don’t comment a lot. So first I wanted to say that! Also you are very inspiring. Trying to loose the last 10 or now 15 lbs you make a good point with the foods and volume. Thanks for sharing these tidbits. I would love to be in your beginning run class and really in any of your classes. You live your passion and it’s great to see.
I can definitely tell that when I eat huge salads loaded with fruits and veggies, I stay satisfied much longer. Also, when I have a cookie as a snack as opposed to an apple, I just want another cookie 5 seconds later. The apple will actually keep me from wanting to grab something else to eat, for a longer time period.
I have a salad with every one of my meals (sometimes breakfast, too!). I picked up that habit from when I trained as an athlete in high school.
I actually have a question and I’m not sure if a comment is the best medium to ask it, but do you advise working out in the mornings without eating breakfast first? I’m just curious because I eat breakfast first thing out of habit, not necessarily because I’m hungry..
Thanks! and hope your running class was swell 🙂
I have this question too! I always wonder how you make it through your workouts without breakfast first, I can’t function at the gym unless I have eaten. I get hungry so quickly after I wake up and if I try to fit in a workout before my breakfast, I find I am just thinking about food the whole time! haha
Paige and Toni – I actually just read a little tidbit this morning about this so I wanted to share. I have seen SO many really well-done studies showing that you burn more fat when working out on an empty stomach, and an equal number of studies showing that it doesn’t really matter. Some people report having more energy/ better performance with food, others without. So, in my personal opinion, you should just do what works for you! I know that I can’t personally run right after eating because my stomach feels all wonky, so unless I want to wake up earlier than 4:45 (no!), I head straight out the door, then re-fuel with breakfast later. This works great for me! Obviously not a stand-in for Julie’s opinion, just wanted to share! Here’s the clip I read this morning: http://www.fitsugar.com/Bad-Exercise-First-Thing-Morning-3013632
Thanks, Megan! I agree, whatever works for you to get your best workout possible in 🙂 There is so much information about healthy living, eating and exercise, but I believe that the only way to truly live healthy is to listen to your own body, to stop focusing so much on all the information and trying to do what is “right”. The real “right” way to do things, is what feels best for you!
Yes, thanks Megan! I’ll take a look at the article. I typically don’t eat anything too heavy and often find myself ravenous again after the workout. I think it’s also a product of an inconsistent schedule. I’m trying to work on consistency this summer, but once school comes back around, that seems to fall apart 🙁
Good luck! I know I eat like that. A salad that has 200 calories can fill me up if it’s the right balance/size. The only thing is that it’s so expensive to eat that much fruit/veg…
That is a really interesting study! It’s definitely encouraging to me to fill up on more fruits and veggies!
Hmm, that’s interesting. I think I we have all these theories on food and weight and honestly I think the bottom line is our relationship with food. Our emotions and how we deal with them have a lot more to do with our weight then anything else I’ve read.
I absolutely think the density of a food relates to how much I eat, even if it is just in my head. But I play lots of mind tricks. I use a small plate for all of my meals, drink a large glass of water before and during dinner, and I always wait 15 minutes before going back for seconds when I think I am still hungry.
Definitely an interesting study, and I definitely see the truth to it. I know it’s a lot harder for me to eat a huge plate of veggies than say a bagel which is much more calorie dense. Just because the volume of veggies is a lot . I definitely tend to eat that way in where I’m eating vegetables first, since I know they fill me up a lot faster.
I’ve seen a similar study in Nutrition Action. I make a conscious effort to fill my plate with lots of leafy and watery vegetables — they definitely fill me up. But in order for a well rounded meal (and to be totally full and satisfied) we need the other good stuff too. I think our portion control of meats, pasta etc has gotten way out of control, largely to do with obscene restaurant portions.
Good luck with the running group! I really want to join one in my area but the one I know about meets Saturday mornings when I work… 🙁
I completely agree! I was talking with a coworker about this yesterday that no matter what I put in a sandwich, I’m never as full after lunch as when I pack a huge, nutritious salad. My body has gotten used to a certain volume of food and doesn’t seem to register calorie content as much as size.
I actually think my hunger is much more based on calories than the volume of what’s in my stomach. I have a very hard time “tricking” my body with just a fruit or veggie snack to tide me over til a meal. Then again, I’m not trying to lose weight and have an extremely active lifestyle, so I think maybe I just tend to teeter on calorie deficit fairly often and my body has learned to ignore the volume trick when it really needs energy.
Although if we’re talking about X calories of sugar vs X calories of fiber and protein for a meal, I do notice a difference of course.
I agree- Having a voluminous meal filled with fruits and veggies satisfies the part of me that likes to eat a lot, but I have found that I’ll be just as satisfied with smaller portion of a more calorie dense food.
I do agree as well. I love to have big salads at lunch or a side salad with supper that is still half my plate. I have read before that it is always good to have a healthy salad before you even eat your main meal, but we have always had the salad with supper.
100% yes, I have always called myself a volume eater and have tried to find ways to get the healthy stuff in first before I went for sweets or chips. That is why nuts are never a good snack for me as I tend to way over eat the portion size I should.
I am pretty healthy and have good exercise habits but cannot seem to lose the last 3-5pounds! Any suggestions on how to push to your goal weight? thanks!
I am a total volume eater- I love big salads loaded with vegetables and usually don’t feel full unless I eat a decent amount of food. That being said, lately my stomach is full in size but the “fullness” and satisfied factor has been off. As a vegetarian, I have found that when hungry days (or weeks) hit, no matter how much produce I cram into my stomach, I need more protein to feel satisfied and no longer hungry.
I agree if the salad has a variety of food groups within it. I like to munch on cut veggies and hummus or avocado before heading out to a restaurant. I don’t need the fried appetizers offered there, and feel horrible/ falsely full afterwards. Munching on cut veggies with a delicious homemade hummus or avocado dip helps defray my hunger with foods that actually add needed nutrients to my body.
I am the same way! I love having large meals that take me awhile to eat because they’re so voluminous! I always get comments on how much food I eat, but most people don’t realize that it’s typically of the low-density foods with medium-density mixed in. I feel way more satisfied when I start a meal with a salad or soup, but I always need some sort of protein mixed in, too!
I definitely think it’s an interesting insight, but also feel that everyone is different. I love salad, but do not think I would feel full after eating that salad and would still need something else. I guess the point is to curb the calories that you’d eat after, but I’m just not sure it would work for me. Definitely up for giving it a try!
I never really thought about it before, but it does make sense. Most healthy foods are heavier in weight.
I never really thought about this before but now that I am sitting here thinking about it, I guess it really does make sense and I believe I eat about the same weight of food everyday. Crazy!
While I’ve never thought of it in this way, this kind of encompasses my food philosophy. I’ve always gravitated towards fruits and vegetable because I like to eat a lot! My coworkers have always asked how I keep my weight on track eating so much, but it’s because I eat so many of those high density foods. I feel happier and healthier when I eat this way 🙂
Some of my friends eat such tiny portions of everything… I’m sorry, but I would feel ripped off and hungry! I love to EAT! And I agree with you, when you’re eating good stuff like fruits and vegetables, they really go a long way. And you don’t have to feel guilty for eating a giant plateful! 🙂
Yes, I wholeheartedly agree with both you and the article you read. I definitely feel more satisfied when I include lots of fresh produce in my meals; it’s also a yummy addition!
Like most commenters, I 100% agree! I am SUCH a volume eater, which is part of the reason I love huge salads packed with fresh veggies! I also do things like adding pumpkin and chia seeds to my Greek yogurt to bulk up the volume/ weight and keep me satisfied for longer. Also, good luck with your running group! I coached a beginners’ running group while I was in business school, and it was one of the most rewarding things I’ve ever done – just giving them the confidence in themselves and seeing them build up endurance is amazing!
I definitely eat around the same weight of food everyday and I can definitely feel when I eat MORE… As I feel heavier or I feel as though I am really packing it in! LOL! That being said, I probably eat like 5 pounds of food a day, if not more! It’s crazy how much I can shove in my face!!
I totally think it affects your appetite! I tend to get fuller faster and feel so much lighter/better when I fill up on nutritious foods. Your post inspired my blog post today Julie. I’d love it if you would hop on over to check it out 🙂 http://stridingoutblog.wordpress.com/2013/07/23/diets-vs-real-life/
When I was trying to lose weight a few years back and counting calories religiously, I quickly realized the importance of eating more voluminous foods for your calorie buck. Lean Cuisines are tiny and did nothing for my hunger! So glad those days are over, but it taught me quite a bit!
Was the article new? Dr. Rolls’ study on Volumetrics is several years old now. I know Dr. Rolls from academia-she is very bright!
I think that the results of the study would vary a lot in the long run. Our stomach adjust to the amounts of food we eat – so if we would eat salads, vegetables and fruits all day long we would need a hell lot more of them than of cheese, avocado, nuts and other calorie dense foods. In the end our body is a clever thing and will make sure to get the nutrients it needs by adjusting the hunger signals. To eat healthy clean foods will serve this purpose, doesn’t matter how much volume they have. If you compare eating a candy bar with eating three apples on the other hand, the latter will surely satisfy your hunger more for the same amount of calories.
Did you mean that people who ate the salad BEFORE dinner ate 11 percent less in total calories vs. those who ate it with dinner? If so, that is SO interesting!
I definitely like eating a large volume of food, but I still need calorie-dense foods to satisfy me! I couldn’t live without avocado, dense breads, and cheese. Mmm :).
Oh defiantly!!!! When I eat more veggies and proteins, I tend to feel better, plus feel fuller longer. Plus, when I don’t eat processed foods, when I get hungry I can handle, when I eat processed food and get hungry, I’m ravenous!
I agree with this article. I know that I am often more satisfied with a big bag of veggies and some hummus or peanut butter than I would be with a candy bar or something else small.
It’s like a running joke in my family that I can never finish a salad! I don’t know why.. no matter how big it is, when I am only eating salad I always manage to leave some behind. I find them so filling and mentally I know I am eating a lot, opposed to a sandwich or something more dense.
I totally agree with this! I feel completely satisfied when I eat a bowl of spaghetti squash with all my regular pasta add ins (veggie meatballs, sauce, nutritional yeast) versus a bowl of actual pasta. The volume is similar but the squash is more nutritious! I don’t feel like I’m missing by not having the added calories/carbs of the pasta!
i, too, am a member of the clean plate club no matter if itz loaded with veggies or more dense foods! i’d like to change that and eat more intuitively
Yes absolutely! I hate when I’m eating something like pizza because it tastes so good but one slice, which is normally enough calories for a full meal, just does not fill me up! Give me 500 calories of broccoli though and it will take me all day to eat!
I’m definitely a person who has a hard time leaving food on my plate and I definitely believe the more I fill it, the more I feel satisfied. Even if the calories are the same as eating a piece of cake versus a salad, piece of fish, and some side… I would definitely feel hungry just eating the piece of cake!
Yep, her studies are really fascinating! It’s the idea of “volumetrics” and how our bodies respond to the actual total weight of our food. Great food for thought 😉
I def love a plate that is full of fruits, veggies, and yummy stuff like that versus a small plate of real dense stuff!
I’ve been following your blog for over a year now and I’ve wanted to try this breakfast and never have…until today. I’m a believer. English Muffin+Eggs+Cheese+Jelly=AMAZING.
when’s your next half marathon or race? Are you doing any fun ones this year? I’m looking around for a fun one!
Interesting post, Julie!! I think it definitely makes sense…I feel like poop if I eat real HEAVY stuff, but a plate full of light, snacky foods and I’m good to go!
Interesting study. It definitely makes sense because it takes 20+ minutes for us to really feel full so eating an amount rather than calorie amounts seem right.
Good luck with the run club!!! Sounds so fun!!! I think that definitely makes sense. We are doing a nutrition challenge right now where we have to eat a lot of vegetables and protein…. I get soo full because the volume of salad and stuff!!
Thats some super interesting research but it makes a lot of sense. I also like higher volume foods because I like eating so I like being able to eat more food for fewer calories.
Great study. It does sound like one of the main points is to continue to eat fruits and veggies.
Interesting info. My appetite mainly has to do with how much activity I’ve had, so on days I work out heavily I’m ravenous, but on a Sunday it could be noon before I eat and I’m fine.
I believe that article completely! It seems as if my body can’t tell that I am eating 200 calories if it is in the form of one small piece of cake, but if I eat 200 calories of salad I feel satisfied with what I have eaten. Of course I will eat that cake as a treat because it tastes good, but I know that it won’t satisfy me the way a large volume of food will.