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Nutrition Notes 
May 2014
 
Power-Packed Purslane

Coping with Cravings
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Did You Know......?

 

 

 Purslane 

 

Have you ever tried the "wild" green called purslane? You may find it at your farmer's market in the spring. I just planted golden purslane (Portulaca sativa) in my garden and I can't wait to harvest it for my salads and pesto. To some it is classified as a weed, but it tops the list of plants high in vitamin E and an essential omega-3 fatty acid called alpha-linolenic acid (ALA). It also provides six times more vitamin E than spinach, seven times more beta carotene than carrots, and is rich in vitamin C, magnesium, riboflavin, potassium and phosphorus. Check out the recipe below for Purslane and Parsley Salad and the article in Mother Earth News if you'd like to know more about this power-packed plant.  

Coping with Cravings  

 

Part of eating mindfully is becoming aware of what triggers your hunger. Hunger is your body's signal that it needs nutrition to keep going. Of course, sometimes we eat for reasons that have nothing to do with our physiological needs. The next time you're thinking about food and getting ready to eat, stop and pay attention to your body cues and your thoughts.

 

          Physical Hunger                    Emotional Hunger  

Comes on gradually
Comes on suddenly, usually triggered by an emotion (anger, frustration, sadness, boredom, etc.)
Accompanied by symptoms of hunger such as a growling stomach, "empty" stomach, loss of concentration, headache, shakiness, irritability
Not accompanied by symptoms of hunger
Can often wait (unless you haven't been paying attention-then you may suddenly feel "starving")
Feels like it needs to be satisfied instantly 
Open to eating a variety of different foods
Often crave a specific food and only that food will meet your need
More likely to stop when you feel full
Even when you are full, you're more likely to keep eating
Eating when you're physically hungry does not lead to feelings of guilt or shame
Eating for emotional hunger can leave behind feelings of guilt or shame

         

 

How Can You Handle Emotional Hunger?

 

If you are physically hungry, it's important to eat a healthy, well balanced meal or snack. But if you find yourself "emotionally" hungry, here are some other ways to approach the situation.

 

Distraction

  • Cravings often subside within 30 minutes if we can refocus our thoughts on other activities
  • Picture the craving like a wave: it begins to surge, crests at the top, and then subsides
  • Distract yourself by "surfing the urge"--often you'll find you've forgotten about needing that food you had to have 
    • go for a walk or a bike ride
    • jump on your treadmill
    • call a friend
    • get involved in a hobby
    • sip a cup of hot tea
    • read a book or magazine
    • do an errand
    • take a bath
    • give yourself a manicure

 

Journaling-Writing in a journal can be a very effective tool to help you identify the feelings associated with cravings.

 

Try a "When, Where, Why" journal

 

When?

Where?

Why?

(When did you first become aware of the craving?)

(Where were you at the time and who were you with?)

(Why do I feel like eating? What am I feeling right now?)

 

 

 

 

When you get a craving or after you've experienced one and reacted to it, record the information in your journal.

  • The hardest column to complete is the "Why" column: don't be discouraged if you find it difficult to determine why you want to eat.
  • When you first start asking yourself that question, all you may be able to say is that you feel like chocolate.
  • Be patient with yourself, and keep asking "What am I feeling right now?"
  • Be persistent until you come up with a feeling; perhaps it's boredom, tiredness, loneliness, anxiety, or anger. It can also be happiness or excitement (how often have we learned  to reward ourselves with food?)
  • Keep in mind that "stressed" is not a feeling; it is a state of being. If your answer is "stressed," keep digging. How is your stress manifested? Are you depressed, tired, anxious, fearful, irritable?
  • If your feelings deal with a specific person or situation, you can write a "letter" to that person, telling them about your feelings and how you would like to change the situation. You may not actually send the letter, but releasing those feelings can dissipate the desire to eat.
  • Ideally, the best way to resolve these situations is to communicate your needs to the people in your life. 

Allow yourself the desired food

  • Eat the food on a plate and while seated at a table, not out of the container, standing at the kitchen counter, or sitting on the sofa.
  • Practice mindfulness when eating. Savor and enjoy the food without doing any other distracting activities.
  • Buy "portion-controlled" foods that you love to eat--this makes it easier to eat a reasonable amount and not "eat out of the container."
  • If you love chocolate, eat small squares of dark chocolate, at least 70% cocoa.
  • If you love cheese, buying string cheese, Babybel cheese, or Laughing Cow wedges are ways to enjoy cheese without eating a whole hunk at one sitting.
  • If ice cream is challenging to keep in the house, enjoy it occasionally at your favorite ice cream or frozen yogurt shop. 

If you or someone you know needs help dealing with cravings and emotional eating or improving their diet, click here to contact me.  

Purslane and Parsley Salad

 

Serves 6

  • 3 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon finely chopped shallot
  • 1/4 teaspoon each salt and pepper 
  • 1/2 pound cherry tomatoes (preferably assorted heirloom varieties), halved or quartered if large
  • 6 cups packed tender purslane sprigs and leaves (from a 1-pound bunch)
  • 4 cups packed flat-leaf parsley leaves (from 2 large bunches)
  1. Whisk together oil, lemon juice, shallot, salt and pepper in a large bowl.
  2. Add tomatoes, purslane, and parsley, gently tossing to coat

Note: Herbs and greens can be washed and dried 1 day ahead, then chilled in sealed plastic bags lined with paper towels. Toss with tomatoes and vinaigrette just before serving. 

Photo and recipe from epicurious.com   

  

Spring Greens Frittata

 

 

Serves 4

  

This frittata made with spring greens is a great brunch or quick dinner entree. Onions are slowly caramelized golden and sweet on the stove, while fresh garlic lends its fragrance to slightly wilted spinach and sorrel. Sorrel has a tart lemony flavor; if you have trouble finding it, just use all spinach. This luxurious frittata is dotted with ricotta and finished with a sprinkling of nutmeg. 

  • 4 eggs
  • 2 tablespoons nonfat milk
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1/2 pound spinach and sorrel, leaves washed & chopped
  • 1/2 cup low fat ricotta cheese
  • 1 tablespoon parmesan
  • black pepper, to taste
  • nutmeg, to taste
  1. Beat the eggs together in a medium bowl. Add the milk and salt and mix thoroughly.
  2. Place the oil in a non-stick skillet over medium heat. Add the onions and turn heat down to low. Cook the onions for about 8-10 minutes, or until the onions have caramelized.
  3. Add the garlic, spinach and sorrel to the skillet. Sauté for 3-5 minutes, or until the greens begin to wilt and the garlic begins to become fragrant.
  4. Pour the egg mixture over the greens and caramelized onions. Add dollops of ricotta, spaced evenly throughout the pan. Sprinkle with parmesan, pepper and nutmeg. Cover and cook for 8-10 minutes, or until the eggs are just cooked through.
  5. Preheat the broiler. Slide the nearly done frittata under the broiler for about 1 minute, or until the top has turned golden. Cut into 4 slices and enjoy.

Photo and recipe from meatlessmonday.com 

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Yay! Spring has finally arrived and I was able to plant my vegetable garden yesterday. Along with some old favorites I'm trying new varieties of tomatoes, peppers, eggplant, Brussels sprouts, kale, radishes, and beets. 

I hope wherever you are today you're happy, healthy, and enjoying some sunshine.

Be well,

 
Sharon Lehrman, MPH, RDN, LD
Nutrition Health and Wellness  

 

Copyright 2014 Sharon Lehrman, All Rights Reserved.

This website is for informational and educational purposes only. The information provided is not intended as a substitute for the care of a doctor. If you suspect that you have a health problem, we urge you to contact your physician or local hospital for care.
In This Issue
Coping with Cravings
Purslane and Parsley Salad, Spring Greens Frittata
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