When times get tough, our food patterns turn to eating emotionally. Some may just starve while others may binge. Did you know that there’s a connection between emotional eating and our food cravings?
Know which hormones trigger UR food cravings
Cortisol, also known as the primary stress hormone, causes our emotions to fluctuate. This stress hormone regulates how our bodies utilise proteins, fats and carbohydrates. If you’re stressed or anxious, UR cortisol starts to kick-in causing you to have sugary, fatty and salty food cravings.
Dopamine is a neurotransmitter associated with learning about rewards. It usually kicks into gear at the promise when something positive is about to take place such as; eating your favourite food, indulging in an activity of your liking or more. The ‘comfort food’ we turn to sends a dopamine surge, making us want the high all over again.
Serotonin is the happy chemical, which drops down when U R disturbed or depressed. Serotonin can't be found in food. High-tryptophan foods like; cheese, chicken, turkey, eggs, tofu, etc can boost your serotonin levels. Eating carbs can also boost your serotonin levels, which uplifts your mood instantaneously. For example, eating UR favourite chocolate or sugary treat can give you a serotonin rush.
Emotional memories & food
Feeling uneasy or unhappy and being unaware of how to deal with our emotions can result in overeating. Cake, ice cream, sugary treats and other irresistible junk food come first to the mind.
Junk foods are associated with happiness as we have emotional memories around them.
Comfort food & positive memories
Comfort foods are linked to UR favourite memories – Dadi ki dal, Ghar ka khana etc. Happy, comforting memories are rekindled through food. Slurping a bowl of Maggi or hot rice with ghee, dal and pickle can be mood elevators if attached to positive memories. When you feel rejected or anxious, eating any of these foods can instantly comfort you and bring back happy memories.
Be mindful when UR hungry, ask yourself whether you are hungry for food, or if you need something else.
How to control emotional eating
Emotional eating is acceptable when it is done in moderation. But, when this becomes a habit, it can be a sign of concern. It all comes down to how we separate our emotions from eating.
Remember that the purpose of food is to nourish. Food ideally should be treated as medicine.
Be mindful when UR hungry, ask yourself whether you are hungry for food, or if you need something else.
Do not confuse thirst for hunger.
Jotting down what you eat or taping notes on your fridge can help you recognise you’re eating patterns.
Healthy recipes with local ingredients
Get personalized and curated wellness content on URLife.co.in
A study conducted in 2018 by NCBI on Emotional eating and weight regulation: a qualitative study of compensatory behaviors and concerns suggests Emotional eating, or overeating in response to negative emotions, is a behavior endorsed by both normal weight and people with overweight/obesity. For some individuals, emotional eating contributes to weight gain and difficulties losing weight. However, there are also many who engage in emotional eating who maintain a normal weight. Little is known about the mechanisms by which these individuals are able to regulate their weight.
Am I hungry or thirsty? Yes or no?
What do I want to eat?
What am I feeling?
Is it worth it?
If I eat what I want, what do I need to do in order to strike a balance?
Find a safer alternative to food when you need instant emotional support. Easier said than done, but it’s worth exploring. Try walking, gardening, cleaning UR home or indulge in healthy cooking. When we eat, the goal should be to enjoy the experience. No guilt after! Don’t be hard on yourself just be mindful.
One teaspoon of equal parts of mint powder, ajwain and black jeera. Mix well and drink after UR meals for better digestion.
It is best to avoid drinking water right after your meals. You can drink water 30 minutes after your breakfast, lunch or dinner.
1 glass or bottle of water
1 tsp. mint powder
1 tsp. ajwain
1 tsp. black jeera
In a pan add olive oil and saute onion and garlic.
Add the broth and mustard leaves and wait until the leaves are wilted.
Add sesame oil, salt and pepper.
Toss the salad well and serve.
Have this salad as an evening snack or as a side dish.
Prep time: 10
Approximate cost: INR 45
Serving size: 1
Cooking time: 30
Energy: 167 Kcal
Carbs: 24 g
Proteins: 5 g
Fat: 6.1 g
Fibre: 24 g
Whole wheat flour - 1 cup
Chickpea flour- 1/2 cup
Green chilli - 1
Ginger - 1 tsp
Cumin seeds - 1 tsp
Red Chilli powder - 1 tsp
Turmeric powder - 1/2 tsp
Sugar - 1 tbsp
Cooking soda - 1 pinch
Oil - 2 tbsp
Methi (fenugreek leaves)- 1/2 cup
Water - 1/2 cup
Finely chop the methi leaves.
Add all the ingredients into a bowl except water.
Preheat the oven for 150 C
Mix the mixture well until a crumble forms.
Add water and make a kneadable dough and rest for half an hour.
Spread the dough and cut them into your favourite cookie shape.
Bake them in a preheated oven at 150-degree centigrade for 20 minutes.
You can have them as an evening snack with tea.
Put two bananas, four tablespoons of yoghurt, two teaspoons of almond butter, 2 unseeded dates and one teaspoon of vanilla extract in the blender.
Make sure you don’t blend the ingredients too much.
Add the yoghurt in the cup you stored the yoghurt in.
You can either freeze it or just have it as it is.
Cals - 168.3 cals
Carbs - 3.3 g
Protein - 15 g
Fat - 11.2 g
Fibre - 0.07 g
Paneer cubes cut into small pieces: 100 gms
Finely chopped spinach: 1/4 cup
Paprika: 1/2 tsp
Red chilli flakes: 1/2 tsp
Rosemary: 1 tsp
Milk: 1/4 cup
Salt as per taste
In a bowl whisk eggs, milk and add all the ingredients. Preheat the oven to 350 F. Grease the muffin moulds with a little oil. Spoon batter into the prepared muffin tray, about 3/4 full.
Transfer the muffin tray into the oven and bake for 18 to 20 minutes. After UR mini frittatas are cooked transfer the muffin tray onto a wire rack and let them cool down completely.
Use a butter knife to run around the edges of the frittatas to take them out from the muffin moulds.The frittatas can be refrigerated to be used in the morning for a nutritious breakfast. Reheat the frittatas in the microwave before serving!
Heat 1 cup of water in a pan and add two cups of finely chopped cauliflower. Mix well until the cauliflower is cooked.
Strain the cauliflower and transfer the cauliflower into a bowl. Let the cauliflower cool for a few minutes.
For the tadka, heat 1 tbsp of ghee in a pan. Add mustard seeds, cumin seeds, two dry red chillies and curry leaves and fry until they turn golden brown and set aside.
Add a cup of yoghurt to the cauliflower mixture. Mix well, add salt as per taste and pour the tadka over the cauliflower rice. Your cauliflower rice is now ready to serve!
Sift flour, cocoa flakes and baking soda three times with a sieve or a blender. While you are at it, preheat the oven for 350 F or 180 Celsius for twenty minutes.
Now add ½ cup of oil or butter, one whole egg and 1 tsp of vanilla essence to the flour, cocoa flakes and baking powder and blend. While blending add 200 gms of jaggery and add ¾ cup of thick buttermilk and blend until the batter is lump-free.
Remove the batter from the blender and add ½ tsp of salt. Oil the baking tray with oil and after oiling the pan, sprinkle it with a bit of flour, so the cake doesn't stick to the bottom or the sides of the tray.
Now pour the batter into the baking tray and put it in the oven for 40 minutes to bake. Remove your cake from the oven and let it cool down. Your cake is now ready!
Dark chocolate cocoa flakes: ⅓ cup
Jowar flour: 100g
Baking soda: 1tsp
Oil or butter: ½ cup
Vanilla essence: 1tsp
Whole egg: 1
Thick buttermilk: ¾ cup
Wash the spinach thoroughly as dirt is deposited on the leaves. Add the spinach into a blender and make a thick paste.
Add the rest of the ingredients to the blender except the almond milk. Blend everything well and at the end add almond milk.
Blend them until it has a uniform colour. Without straining the smoothie, add it to a tall glass and serve fresh!
Raw spinach: 1 cup
Unsweetened almond milk: 1 cup
Yoghurt: 2 tbsp
Honey: ½ tsp
Moringa leaf powder: ½ or 1 tbsp
Preheat your oven to 185C. Line a loaf tin with parchment paper. In a bowl mash the bananas with the sugar till they become a puree. Now add in the oil and vanilla extract.
Sieve the whole wheat flour, cinnamon powder, baking powder, baking soda and salt directly into the banana mixture. Fold the dry ingredients into the wet ingredients slowly and till they are combined. Pour batter into the loaf tin and bake for around 30 to 40 minutes. A toothpick inserted into the banana bread must come out clean.
Once cooked, remove the banana bread from the oven and let it cool slightly. Remove from the pan and slice. Serve the banana bread warm. You can keep it in an airtight container in the fridge for a few days.
Medium overripe bananas: 4 (300g)
Vegetable oil: 1/2 cup
Powdered jaggery: 1/2 cup
Vanilla extract: 1tsp
Whole wheat flour: 1 and 1/2 cups
Cinnamon powder: 1/4tsp
Baking powder: 1 1/2tsp
Baking soda: 1/2tsp
Salt: 1 pinch
Rinse grated potatoes in cold water, squeeze out as much liquid as possible & pat dry. Combine all veggies (potatoes, carrots, green onions, coriander leaves and green chillies).
Add salt, pepper, ground cumin, garam masala in the given quantities & mix well. Add milk and lightly beaten egg to the mixture and mix well.
Step 3 :
Now, add the besan and maida to the given quantities and mix thoroughly. The mixture will be slightly runny but once cooked, the pancakes will come out nice and crispy.
Drop 2 tablespoons of mixture for each pancake into a large, lightly greased, non-stick frying pan & cook over medium heat for about 5 min on each side or until golden brown & carrot is tender. Repeat the cooking process for the remainder of the mixture. Microwave for a minute to reheat before serving. Serve with ½ cup of sour cream or plain greek yoghurt.
To make dairy free buttermilk, mix the coconut milk with vinegar and set aside for 5 minutes. Whisk the oat flour, almond flour, baking powder, salt and cinnamon together in a bowl. Make sure it is blended well.
Step 2 :
In another mixing bowl, beat your eggs till they are frothy. Then add in the banana, coconut oil or butter, dairy-free buttermilk and honey or maple syrup. Mix together.
Step 3 :
Combine both the dry and wet ingredients together. Stir until it is just mixed. DO NOT OVERMIX! Your batter should be thick but pourable at the same time. It is a good idea to let it sit for 10 minutes before making the pancakes. In case your batter gets too thick, thin it out with a little water.
Heat your pan over medium heat. Melt a little butter or oil in the pan and wait for it to become hot. Pour in the batter using a 1/4 cup for an ideal pancake size. Let it cook until bubbles form on the outer surface of the pancake. This should take approximately 2 to 3 minutes. Flip it with a spatula for another 90 seconds to ensure an even golden brown on both sides. Serve the pancakes immediately!
Copyright Lifetime Wellness Rx International Limited. All rights reserved throughout India.
Reproduction in part or in whole is prohibited. Wellness suggestions and treatments discussed in this issue are only indicators of what makes one healthy or not. It may not be an accurate assessment of what’s specifically ideal for you. Consult with your doctor before undertaking any treatment.