JSL Friends,
Happy Summer-time! This month I want to talk about natural biological cues – things like thirst, pain, heat, cold, the urge to urinate, etc. Typically we respond to these cues accordingly, but there is one biological cue that many people believe is not to be trusted – hunger. Why is hunger the only natural biological cue that people will ignore or push away? Would you ignore the urge to urinate? Telling yourself there is no way you need to go to the bathroom? Probably not.
Studies show that when people honor their hunger before it gets too strong, then it is much easier to eat slowly and stop eating before they get past comfortable fullness. Not too many people like this feeling.
Honoring your hunger and fullness cues is an important part of healthy eating, especially for older adults. As we age, these natural signals can become less noticeable, making it easier to skip meals or overeat without meaning to. Try to pay attention to the subtler signs of hunger—like low energy or difficulty concentrating—and stopping when you feel comfortably satisfied. Your blood sugar and digestive tract will thank you 🙂 Listening to these cues is a simple way to stay in tune with your body and maintain a balanced, enjoyable relationship with food.
Hunger-Fullness Scale
Use the hunger-fullness scale above to check in with yourself often and try to avoid the extremes. When you start eating at a 3 or 4, it’s easier to eat slowly and stop at a 6 or 7.
The Scoop on Caffeine
Research shows that small amounts of caffeine from coffee or tea can actually offer several health benefits, including sharper alertness, improved mood, and even support for heart and brain health. For older adults, a cup or two of coffee or tea can gently boost energy without overwhelming the system.
These beverages also provide antioxidants, which help protect cells from everyday wear and tear. As long as you’re mindful of how caffeine affects your sleep and choose amounts that feel comfortable for your body, it can be a pleasant and health‑supporting part of your daily routine
Recipe of the Month: Coffee Smoothie!
This creamy concoction tastes like a frosty mocha shake, only a little on the lighter side since no ice cream is involved. It’s just sweet enough, and delivers a mellow coffee flavor with a chocolate undertone.
Ingredients
- 1 Tbsp chia seeds
- 1/2 cup milk
- 2/3 cup cold brew or cold strong coffee
- 1 cup frozen sliced bananas
- 1 Tbsp almond butter
- 1 tsp vanilla extract
- 1 large pitted Medjool date
- 1 tsp cocoa powder
- 2 ice cubes
Instructions
- Combine the chia seeds and milk in the blender carafe. Let it sit for 10 minutes so the seeds absorb some of the milk and soften.
- Add all other ingredients to the blender.
- Start on low speed and gradually increase until everything blends into a creamy, smooth consistency. Scrape sides and blend again as needed.
Nutrition Classes
This month’s class will focus on Feeding Your Brain, Body, and Bones. A talk about the foods that fuel the whole human.
Meer: Monday, June 22 @ 1pm
Hechtman: Wednesday, June 24 @ 11am
Oak Park: Thursday, June 25 @ 12:30pm
Snacks are provided, hope to see you there!
~ Elizabeth
By Elizabeth Freyre, RDN
EMAIL: efreyre@jslmi.org
PH: 248.234.2140