Skyterra Nutrition at Home
Week Five
Welcome to week five of Skyterra Nutrition at Home.
This week is all about recognizing and honoring fullness and satiety. What would happen if you were to end each meal feeling content, satisfied and energized?
Taking time to explore a sense of fullness and satisfaction is often a game-changer, as it offers a very specific pivot point for your overall eating experience and activities following your meal.
Satisfaction with your food is often a byproduct of your relationship with the food. If food is being used to fill an unmet emotional need then it won’t fully satisfy; however, if food is being used to honor your hunger and appetite then it will most likely fully satisfy. Your journaling will help you tremendously as you reconnect with these cues and sensations.
A glimpse into the lineup for this week:
- Practice using the Fullness Scale
- Prepare two delicious recipes and learn about fat
- Eat adequate amounts of fat at every meal
- Continue your breakfast streak
- Write a journal entry about enjoyable and satisfactory foods.
Mindful Eating Task
This week’s Mindful Eating Task creates awareness around your sense of fullness and satisfaction. This may be easier said than done if you are one to clean your plate or feel bad throwing out food.
1. Practice using the Fullness Scale
Each day this week, pull out your journal and use the Hunger and Fullness Scale to rate your fullness during and after breakfast, lunch and dinner. There may be times when you feel full, but not completely satisfied. There may be foods that give you more satisfaction and foods that keep you feeling full. Include these types of realizations and connections in your journal.
Culinary Task
This week’s Culinary Task is all about creating satisfying fat sources. Fat is extremely important for cardiovascular health, brain health, and to keep hormones regulated. If you are missing fat in your meals, this is the week to integrate fats at every meal.
2. Prepare two delicious recipes and learn about fat
Make this recipe for guacamole. It can be used for two to three days and goes well with eggs and toast, burrito bowls, tacos and more.
Make this recipe for Moroccan Spiced Salmon. It can easily become a weekly staple as it is very versatile with different starches and vegetables.
Watch this video about the history and importance of consuming fat:
Nutrition Task
3. Eat adequate amounts of fat at every meal
This week’s Nutrition Task is focused on consuming enough fat at breakfast, lunch and dinner. Take a moment to review your food log and strategize about how you can add fat to your day.
4. Continue your breakfast streak throughout week five, making sure to incorporate fat.
Journal Task
5. Write a journal entry about enjoyable and satisfactory foods
List 30 foods that you know you enjoy and are satisfying to you. There is nothing “bad” that you could list. As fluidly and rapidly as possible, let your mind flow and just see where it leads you.
Once you have completed your list, begin to describe what satisfaction feels like in your body and add any description as to why you enjoy certain foods. As always, the more detail the better. There is no right or wrong way to express yourself.