Eat All You Want (But Wisely)

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Some Surprising Truths About Hunger And Satiety

This is Dr. Barbara Rolls. She’s Professor and Guthrie Chair in Nutritional Sciences, and Director of the Laboratory for the Study of Human Ingestive Behavior at Pennsylvania State University, after graduating herself from Oxford and Cambridge (yes, both). Her “awards and honors” take up four A4 pages, so we won’t list them all here.

Most importantly, she’s an expert on hunger, satiety, and eating behavior in general.

What does she want us to know?

First and foremost: you cannot starve yourself thin, unless you literally starve yourself to death.

What this is about: any weight lost due to malnutrition (“not eating enough” is malnutrition) will always go back on once food becomes available. So unless you die first (not a great health plan), merely restricting good will always result in “yo-yo dieting”.

So, to avoid putting the weight back on and feeling miserable every day along the way… You need to eat as much as you feel you need.

But, there’s a trick here (it’s about making you genuinely feel you need less)!

Your body is an instrument—so play it

Your body is the tool you use to accomplish pretty much anything you do. It is, in large part, at your command. Then there are other parts you can’t control directly.

Dr. Rolls advises taking advantage of the fact that much of your body is a mindless machine that will simply follow instructions given.

That includes instructions like “feel hungry” or “feel full”. But how to choose those?

Volume matters

An important part of our satiety signalling is based on a physical sensation of fullness. This, by the way, is why bariatric surgery (making a stomach a small fraction of the size it was before) works. It’s not that people can’t eat more (the stomach is stretchy and can also be filled repeatedly), it’s that they don’t want to eat more because the pressure sensors around the stomach feel full, and signal the hormone leptin to tell the brain we’re full now.

Now consider:

  • On the one hand, 20 grapes, fresh and bursting with flavor
  • On the other hand, 20 raisins (so, dried grapes), containing the same calories

Which do you think will get the leptin flowing sooner? Of course, the fresh grapes, because of the volume.

So if you’ve ever seen those photos that show two foods side by side with the same number of calories but one is much larger (say, a small slice of pizza or a big salad), it’s not quite the cheap trick that it might have appeared.

Or rather… It is a cheap trick; it’s just a cheap trick that works because your stomach is quite a simple organ.

So, Dr. Rolls’ advice: generally speaking, go for voluminous food. Fruit is great from this, because there’s so much water. Air-popped popcorn also works great. Vegetables, too.

Water matters, but differently than you might think

A well-known trick is to drink water before and with a meal. That’s good, it’s good to be hydrated. However, it can be better. Dr. Rolls did an experiment:

The design:

❝Subjects received 1 of 3 isoenergetic (1128 kJ) preloads 17 min before lunch on 3 d and no preload on 1 d.

The preloads consisted of 1) chicken rice casserole, 2) chicken rice casserole served with a glass of water (356 g), and 3) chicken rice soup.

The soup contained the same ingredients (type and amount) as the casserole that was served with water.❞

The results:

❝Decreasing the energy density of and increasing the volume of the preload by adding water to it significantly increased fullness and reduced hunger and subsequent energy intake at lunch.

The equivalent amount of water served as a beverage with a food did not affect satiety.❞

The conclusion:

❝Consuming foods with a high water content more effectively reduced subsequent energy intake than did drinking water with food.❞

You can read the study in full (it’s a worthwhile read!) here:

Water incorporated into a food but not served with a food decreases energy intake in lean women

Protein matters

With all those fruits and vegetables and water, you may be wondering Dr. Rolls’ stance on proteins. It’s simple: protein is an appetite suppressant.

However, it takes about 20 minutes to signal the brain about that, so having some protein in a starter (if like this writer, you’re the cook of the household, a great option is to enjoy a small portion of nuts while cooking!) gets that clock ticking, to signal satiety sooner.

It may also help in other ways:

Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss

As for other foods that can suppress appetite, by the way, you might like;

25 Foods That Act As Natural Appetite Suppressants

Variety matters, and in ways other than you might think

A wide variety of foods (especially: a wide variety of plants) in one’s diet is well recognized as a key to a good balanced diet.

However…

A wide variety of dishes at the table, meanwhile, promotes greater consumption of food.

Dr. Rolls did a study on this too, a while ago now (you’ll see how old it is) but the science seems robust:

Variety in a Meal Enhances Food Intake in Man

Notwithstanding the title, it wasnot about a man (that was just how scientists wrote in ye ancient times of 1981). The test subjects were, in order: rats, cats, a mixed group of men and women, the same group again, and then a different group of all women.

So, Dr. Rolls’ advice is: it’s better to have one 20-ingredient dish, than 10 dishes with 20 ingredients between them.

Sorry! We love tapas and buffets too, but that’s the science!

So, “one-pot” meals are king in this regard; even if you serve it with one side (reasonable), that’s still only two dishes, which is pretty good going.

Note that the most delicious many-ingredient stir-fries and similar dishes from around the world also fall into this category!

Want to know more?

If you have the time (it’s an hour), you can enjoy a class of hers for free:

!

Want to watch it, but not right now? Bookmark it for later

Enjoy!

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  • Vegetable Gardening for Beginners – by Patricia Bohn

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Gardens are places of relaxation, but what if it could be that and more? We all know that home-grown is best… But how?

    Patricia Bohner takes us by the hand with a ground-up approach (so to speak) that assumes no prior gardening ability. Which, for some of us, is critical!

    After an initial chapter covering the “why” of vegetable gardening (which most readers will know already, but it’s inspiring), she looks at the most common barriers to vegetable gardening:

    • Time
    • Space
    • Skill issues
    • Landlord issues
    • Not enough sun

    (This reviewer would have liked to have an extra section: “lives in an ancient bog and the soil kills most things”, but that is a little like “space”. I should be using containers, with soil from elsewhere!)

    Anyway, after covering how to overcome each of those problems, it’s on to a chapter (of many sections) on “basic basics for beginners”. After this, we now know what our plants need and how we’re going to provide it, and what to do in what order. We’re all set up and ready to go!

    Now comes the fancy stuff. We’re talking not just containers, but options of raised beds, vertical gardening, hydroponics, and more. And, importantly, what plants go well in which options—followed up with an extensive array of how-tos for all the most popular edible gardening options.

    She finishes up with “not covered elsewhere” gardening tips, which even just alone would make the book a worthwhile read.

    In short, if you’ve a desire to grow vegetables but haven’t felt you’ve been able, this book will get you up and running faster than runner beans.

    Get your copy of Vegetable Gardening For Beginners from Amazon

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  • Horse Sedative Use Among Humans Spreads in Deadly Mixture of ‘Tranq’ and Fentanyl

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    TREASURE ISLAND, Fla. — Andrew McClave Jr. loved to lift weights. The 6-foot-4-inch bartender resembled a bodybuilder and once posed for a photo flexing his muscles with former pro wrestler Hulk Hogan.

    “He was extremely dedicated to it,” said his father, Andrew McClave Sr., “to the point where it was almost like he missed his medication if he didn’t go.”

    But the hobby took its toll. According to a police report, a friend told the Treasure Island Police Department that McClave, 36, suffered from back problems and took unprescribed pills to reduce the pain.

    In late 2022, the friend discovered McClave in bed. He had no pulse. A medical examiner determined he had a fatal amount of fentanyl, cocaine, and xylazine, a veterinary tranquilizer used to sedate horses, in his system, an autopsy report said. Heart disease was listed as a contributing factor.

    McClave is among more than 260 people across Florida who died in one year from accidental overdoses involving xylazine, according to a Tampa Bay Times analysis of medical examiner data from 2022, the first year state officials began tracking the substance. Numbers for 2023 haven’t been published.

    The death toll reflects xylazine’s spread into the nation’s illicit drug supply. Federal regulators approved the tranquilizer for animals in the early 1970s and it’s used to sedate horses for procedures like oral exams and colic treatment, said Todd Holbrook, an equine medicine specialist at the University of Florida. Reports of people using xylazine emerged in Philadelphia, then the drug spread south and west.

    What’s not clear is exactly what role the sedative plays in overdose deaths, because the Florida data shows no one fatally overdosed on xylazine alone. The painkiller fentanyl was partly to blame in all but two cases in which the veterinary drug was included as a cause of death, according to the Times analysis. Cocaine or alcohol played roles in the cases in which fentanyl was not involved.

    Fentanyl is generally the “800-pound gorilla,” according to Lewis Nelson, chair of the emergency medicine department at Rutgers New Jersey Medical School, and xylazine may increase the risk of overdose, though not substantially.

    But xylazine appears to complicate the response to opioid overdoses when they do happen and makes it harder to save people. Xylazine can slow breathing to dangerous levels, according to federal health officials, and it doesn’t respond to the overdose reversal drug naloxone, often known by the brand name Narcan. Part of the problem is that many people may not know they are taking the horse tranquilizer when they use other drugs, so they aren’t aware of the additional risks.

    Lawmakers in Tallahassee made xylazine a Schedule 1 drug like heroin or ecstasy in 2016, and several other states including Pennsylvania, Ohio, and West Virginia have taken action to classify it as a scheduled substance, too. But it’s not prohibited at the federal level. Legislation pending in Congress would criminalize illicit xylazine use nationwide.

    The White House in April designated the combination of fentanyl and xylazine, often called “tranq dope,” as an emerging drug threat. A study of 20 states and Washington, D.C., found that overdose deaths attributed to both illicit fentanyl and xylazine exploded from January 2019 to June 2022, jumping from 12 a month to 188.

    “We really need to continue to be proactive,” said Amanda Bonham-Lovett, program director of a syringe exchange in St. Petersburg, “and not wait until this is a bigger issue.”

    ‘A Good Business Model’

    There are few definitive answers about why xylazine use has spread — and its impact on people who consume it.

    The U.S. Drug Enforcement Administration in September said the tranquilizer is entering the country in several ways, including from China and in fentanyl brought across the southwestern border. The Florida attorney general’s office is prosecuting an Orange County drug trafficking case that involves xylazine from a New Jersey supplier.

    Bonham-Lovett, who runs IDEA Exchange Pinellas, the county’s anonymous needle exchange, said some local residents who use drugs are not seeking out xylazine — and don’t know they’re consuming it.

    One theory is that dealers are mixing xylazine into fentanyl because it’s cheap and also affects the brain, Nelson said.

    “It’s conceivable that if you add a psychoactive agent to the fentanyl, you can put less fentanyl in and still get the same kick,” he said. “It’s a good business model.”

    In Florida, men accounted for three-quarters of fatal overdoses involving xylazine, according to the Times analysis. Almost 80% of those who died were white. The median age was 42.

    Counties on Florida’s eastern coast saw the highest death tolls. Duval County topped the list with 46 overdoses. Tampa Bay recorded 19 fatalities.

    Cocaine was also a cause in more than 80 cases, including McClave’s, the Times found. The DEA in 2018 warned of cocaine laced with fentanyl in Florida.

    In McClave’s case, Treasure Island police found what appeared to be marijuana and a small plastic bag with white residue in his room, according to a police report. His family still questions how he took the powerful drugs and is grappling with his death.

    He was an avid fisherman, catching snook and grouper in the Gulf of Mexico, said his sister, Ashley McClave. He dreamed of being a charter boat captain.

    “I feel like I’ve lost everything,” his sister said. “My son won’t be able to learn how to fish from his uncle.”

    Mysterious Wounds

    Another vexing challenge for health officials is the link between chronic xylazine use and open wounds.

    The wounds are showing up across Tampa Bay, needle exchange leaders said. The telltale sign is blackened, crusty tissue, Bonham-Lovett said. Though the injuries may start small — the size of a dime — they can grow and “take over someone’s whole limb,” she said.

    Even those who snort fentanyl, instead of injecting it, can develop them. The phenomenon is unexplained, Nelson said, and is not seen in animals.

    IDEA Exchange Pinellas has recorded at least 10 cases since opening last February, Bonham-Lovett said, and has a successful treatment plan. Staffers wash the wounds with soap and water, then dress them.

    One person required hospitalization partly due to xylazine’s effects, Bonham-Lovett said. A 31-year-old St. Petersburg woman, who asked not to be named due to concerns over her safety and the stigma of drug use, said she was admitted to St. Anthony’s Hospital in 2023. The woman, who said she uses fentanyl daily, had a years-long staph infection resistant to some antibiotics, and a wound recently spread across half her thigh.

    The woman hadn’t heard of xylazine until IDEA Exchange Pinellas told her about the drug. She’s thankful she found out in time to get care.

    “I probably would have lost my leg,” she said.

    This article was produced in partnership with the Tampa Bay Times.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Savory Protein Crêpe

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Pancakes have a bad reputation healthwise, but they don’t have to be so. Here’s a very healthy crêpe recipe, with around 20g of protein per serving (which is about how much protein most people’s body’s can use at one sitting) and a healthy dose of fiber too:

    You will need

    Per crêpe:

    • ½ cup milk (your preference what kind; we recommend oat milk for this)
    • 2 oz chickpea flour (also called garbanzo bean flour, or gram flour)
    • 1 tsp nutritional yeast
    • 1 tsp ras el-hanout (optional but tasty and contains an array of beneficial phytochemicals)
    • 1 tsp dried mixed herbs
    • ⅛ tsp MSG or ¼ tsp low-sodium salt

    For the filling (also per crêpe):

    • 6 cherry tomatoes, halved
    • Small handful baby spinach
    • Extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Mix the dry crêpe ingredients in a bowl, and then stir in the milk, whisking to mix thoroughly. Leave to stand for at least 5 minutes.

    2) Meanwhile, heat a little olive oil in a skillet, add the tomatoes and fry for 1 minute, before adding the spinach, stirring, and turning off the heat. As soon as the spinach begins to wilt, set it aside.

    3) Heat a little olive oil either in the same skillet (having been carefully wiped clean) or a crêpe pan if you have one, and pour in a little of the batter you made, tipping the pan so that it coats the pan evenly and thinly. Once the top is set, jiggle the pan to see that it’s not stuck, and then flip your crêpe to finish on the other side.

    If you’re not confident of your pancake-tossing skills, or your pan isn’t good enough quality to permit this, you can slide it out onto a heatproof chopping board, and use that to carefully turn it back into the pan to finish the other side.

    4) Add the filling to one half of the crêpe, and fold it over, pushing down at the edges with a spatula to make a seal, cooking for another 30 seconds or so. Alternatively, you can just serve a stack of crêpes and add the filling at the table, folding or rolling per personal preference:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Eat Well With Arthritis – by Emily Johnson, with Dr. Deepak Ravindran

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Author Emily Johnson was diagnosed with arthritis in her early 20s, but it had been affecting her life since the age of 4. Suffice it to say, managing the condition has been integral to her life.

    She’s written this book with not only her own accumulated knowledge, but also the input of professional experts; the book contains insights from chronic pain specialist Dr. Deepak Ravindran, and gets an additional medical thumbs-up in a foreword by rheumatologist Dr. Lauren Freid.

    The recipes themselves are clear and easy, and the ingredients are not obscure. There’s information on what makes each dish anti-inflammatory, per ingredient, so if you have cause to make any substitutions, that’s useful to know.

    Speaking of ingredients, the recipes are mostly plant-based (though there are some chicken/fish ones) and free from common allergens—but not all of them are, so each of those is marked appropriately.

    Beyond the recipes, there are also sections on managing arthritis more generally, and information on things to get for your kitchen that can make your life with arthritis a lot easier!

    Bottom line: if you have arthritis, cook for somebody with arthritis, or would just like a low-inflammation diet, then this is an excellent book for you.

    Click here to check out Eat Well With Arthritis, and make your cooking work for you rather than against you!

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  • Eat To Beat Chronic Fatigue!

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    How To Eat To Beat Chronic Fatigue

    Chronic fatigue is on the rise, and it can make life a living Hell. Days blur into one, and you try to take each day as it comes, but sometimes several days gang up on you at once.

    You probably know some lifestyle changes that might help—if only you had the energy to implement them.

    You’d like to eat well, but you need to…

    1. Buy the fresh produce (and take a little rest after)
    2. Put the groceries away (and take a little rest after)
    3. Wash the vegetables (and take a little rest after)
    4. Chop the things as necessary (and take a little rest after)
    5. Cook dinner (and take a little rest after)

    …and now you’re too exhausted to eat it.

    So, what can be done?

    First, avoid things that cause inflammation, as this is a major contributor to chronic fatigue. You might like our previous main feature:

    Keep Inflammation At Bay!

    Next up, really do stay hydrated. It’s less about quantity, and more about ubiquity. Hydrate often.

    Best is if you always have some (hydrating) drink on the go.

    Do experiment with your diet, and/but keep a food journal of what you eat and how you feel 30–60 minutes after eating it. Only make one change at a time, otherwise you won’t know which change made the difference.

    Notice what patterns emerge over time, and adjust your ingredients accordingly.

    Limit your caffeine intake. We know that sometimes it seems like the only way to get through the day, but you will always crash later, because it was only ever taxing your adrenal system (thus: making you more tired in the long run) and pulling the wool over the eyes of your adenosine receptors (blocking you from feeling how tired you are, but not actually reducing your body’s tiredness).

    Put simply, caffeine is the “payday loan” of energy.

    Eat more non-starchy vegetables, and enjoy healthy fats. Those healthy fats can come from nuts and seeds, avocado, or fish (not fried, though!).

    The non-starchy vegetables will boost your vitamins and fiber while being easy on your beleaguered metabolism, while the healthy fats will perk up your energy levels without spiking insulin like sugars would.

    Pay the fatigue tax up front. What this means is… Instead of throwing away vegetables that didn’t get used because it would take too much effort and you just need an easier dinner today, buy ready-chopped vegetables, for example.

    And if you buy vegetables frozen, they’re also often not only cheaper, but also (counterintuitively) contain more nutrients.

    A note of distinction:

    Many more people have chronic fatigue (the symptom: being exhausted all the time) than have chronic fatigue syndrome (the illness: myalgic encephalomyelitis).

    This is because fatigue can be a symptom of many, many other conditions, and can be heavily influenced by lifestyle factors too.

    A lot of the advice for dealing with chronic fatigue is often the same in both cases, but some will be different, because for example:

    • If your fatigue is from some other condition, that condition probably impacts what lifestyle factors you are (and are not) able to change, too
    • If your fatigue is from lifestyle factors, that hopefully means you can change those and enjoy less fatigue…
      • But if it’s not from lifestyle factors, as in ME/CFS, then advice to “exercise more” etc is not going to help so much.

    There are ways to know the difference though:

    Check out: Do You Have Chronic Fatigue Syndrome?

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  • Treat Your Own Back – by Robin McKenzie

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    A quick note about the author first: he’s a physiotherapist and not a doctor, but with over 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. And certainly, if you visit any physiotherapist, they will probably have some of his books on their own shelves.

    This book is intended for the layperson, and as such, explains everything that you need to know, in order to diagnose and treat your back. To this end, he includes assorted tests to perform, a lot of details about various possible back conditions, and then exercises to fix it, i.e. fix whatever you have now learned that the problem is, in your case (if indeed you didn’t know for sure already).

    Of course, not everything can be treated by exercises, and he does point to what other things may be necessary in those cases, but for the majority, a significant improvement (if not outright symptom-free status) can be enjoyed by applying the techniques described in this book.

    Bottom line: for most people, this book gives you the tools required to do exactly what the title says.

    Click here to check out Treat Your Own Back, and treat your own back!

    PS: if your issue is not with your back, we recommend you check out his other books in the series (neck, shoulder, hip, knee, ankle) 😎

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