Answer the following questions about hunger and satiety. Your response to each question should be at least 100 words.
1. Explain the concept of energy balance. Then, explain the role of ghrelin, leptin, appetite, hunger, and satiation. Discuss how each of the hunger/satiety hormones you explained relates to energy balance.
The hunger-fullness scale describes varying degrees of hunger and fullness. It is a tool that can be used to help you identify how hungry or full you are, or to help you know when to start or stop eating.
It is normal for hunger and fullness to fluctuate throughout the day. Staying in moderate hunger and fullness ranges (from 3 – 7) can help avoid extreme hunger and fullness. If you start eating when you are moderately hungry, you are more likely to stop eating when you are satisfied. If you start eating when you are very hungry, you are more likely to eat until you are stuffed.
The hunger-fullness scale can also serve as a guide to help you mindfully connect to your body about when to eat. Staying between 3 – 7 on the scale, or in the “green zone”, can help sustain your energy and help you feel your best.
0 Starving (can’t concentrate, dizzy, headache)
1 Extremely Hungry (irritable, nauseated)
2 Very Hungry (stomach pangs, difficulty focusing)
3 Hungry (empty, thinking about food)
4 Barely Hungry (just noticing the first signs of hunger)
5 Neutral (Not hungry, not full, not thinking about food)
6 Barely Full (just noticing the first signs of fullness)
7 Satisfied (stomach is adequately full and comfortable)
8 Full (feel like you have eaten a bit too much)
9 Stuffed (uncomfortably full)
10 Extremely Stuffed (sick, painfully full)
2. Using the scale, when would you say you typically start eating? When do you typically stop eating? Do you find the concepts described above about the scale apply to you?
3. Discuss factors in your environment that both help or distract you from focusing on your hunger and fullness cues? Are there traditions you grew up with in your family that encourage or discourage eating based on hunger and fullness?
4. Discuss at least three strategies you think will help you stay in the “green zone” by avoiding getting too hungry or eating too much throughout the day.
PART B: ACTIVITY
Answer the following questions about your activity level. Your response to each question should be at least 100 words.
Movement improves your physical and mental health and gives you more energy throughout the day. There are 4 general types of movement: Aerobic (walking, dancing, biking, playing sports); Strengthening (weights, resistance bands); Flexibility and Balance (yoga, stretching, Tai Chi); and Everyday Movement (gardening, walking to school or work, playing with kids). Movement should feel good and can be a vehicle to help renew and re-energize your body.
5. Discuss specific ways that your personal and community environment influence your activity level?
6. List 3-5 specific types of movement that you enjoy. Then, discuss your ideas for how you can move more throughout the day? Knowing why you want to move more can be a powerful motivator and make you more likely to do it too. Discuss reasons WHY you move your body.
7. Have you seen any changes in your community to help support people to be more active? If not, what are some changes that could be made?
PART C: REFLECTION
Use the questions below to reflect on your overall energy balance. Be sure your answer to each question is thorough and well-thought-out. Each response should be a minimum of 100 words.
8. Using your answers to the questions above, evaluate your overall energy balance. What is going well? What could be going better? Be sure to reflect on the hunger-satiety scale and your activity level as part of your answer.
9. Write down at least two specific ways you could improve your energy balance. Then describe when and how you would do this. Be specific. Coming up with a specific plan will make you more likely to accomplish your goal!
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