By: Dr. Keith Darrow, PhD, CCC-A
How Memory Shapes Our Eating Habits and Weight
Ever wondered why we sometimes can't resist that extra slice of cake or find ourselves munching on snacks long after we're full? Turns out, our memory plays a crucial role in how we eat and manage our weight.
My published cookbook, Healthy Food Healthy Brain, is your definitive guide to doing more to ensure you stay mentally, physically and cognitively healthy by eating the right foods and making sure you feed your brain the very best, every day, every meal. This includes eating the right foods to avoid triggering that nasty tinnitus!
For a complimentary copy of my book, tap this link and get started! www.brainhealthyrecipes.com.
Let's break it down. When we eat, our brains register not just how full we are in the moment, but also store memories of what, when, and how much we've eaten. These memories influence our future eating behaviors more than we might realize.
Imagine this: you have a big lunch. Your stomach's full, and you're satisfied. But later, when you see dessert, your memory of how delicious that cake was kicks in. Even though you're not hungry, you might still be tempted because your brain remembers the pleasure of eating it last time.
This link between memory and appetite isn't just about cravings. It also affects our overall eating habits. For example, if we often eat large portions, our brain's memory of what a "normal" portion size is can become distorted. This can lead to overeating without even realizing it.
And there's more. Studies show that stress and emotions can affect our eating habits by altering how we remember food experiences. When stressed, we might seek out comfort foods because our brain remembers the relief they brought in the past.
So, what can we do about it? Being mindful of our eating habits and learning to recognize true hunger versus emotional triggers can help. By paying attention to how different foods make us feel and learning to trust our body's signals, we can start to retrain our memory and improve our eating choices.
In essence, our memories of past eating experiences shape our present and future food choices more than we often think. By understanding this connection and being mindful of our eating behaviors, we can better manage our appetite and promote healthier weight management.
Next time you're about to reach for that second helping, remember, it's not just about your stomach—it's about what your brain remembers too!
Below is a healthy lunch recipe from my cookbook. Please feel free to let me know if you enjoy it!
Layered Gazpacho Salad with Lemon-Garlic Vinaigrette
This is a quick and easy salad to prepare to take with you or whip up at home. It makes a beautiful presentation in a glass bowl or a large mason jar to take with you for an easy lunch. Pack the dressing on the side and when you are ready for lunch, add the dressing, close the lid, and shake well.
Tip: Keep hard-boiled eggs in the fridge for a quick snack and to add to salads for some added protein.
Ingredients for the Lemon-Garlic Vinaigrette Dressing:
· ¼ cup red wine vinegar
· ¼ cup of extra-virgin olive oil
· half of a lemon
· 1 garlic clove - minced
· pinch of Himalayan pink sea salt
· pepper to taste
Salad Ingredients:
· a handful of mixed greens
· one Roma tomato – chopped
· ¼ cup of cucumber – diced
· ¼ cup of yellow pepper – diced
· ¼ cup of orange pepper – diced
· ¼ cup of red onion – diced
· 2 hard-boiled eggs – cut into chunks
Directions for the Lemon-Garlic Vinaigrette:
1. Whisk together vinegar, olive oil, the juice of half a lemon, and garlic.
2. Season with a pinch of sea salt and pepper to taste.
3. Set aside.
Directions for Salad:
Use a glass bowl if you have it and layer mixed lettuce greens, tomatoes, cucumbers sliced, yellow peppers, orange peppers, red onion and 2 hard-boiled eggs. Drizzle the dressing on top.
- Macronutrients:
- 292 calories
- 18 grams protein
- 28 grams carbohydrates
- 12 grams fat
As I bring you essential information each month about the connection between eating healthy and long term overall active aging, it is important to keep in mind that the number one way to potentially prevent dementia and cognitive decline is to FIRST TREAT YOUR HEARING LOSS!
Please remember this month and every month to treat your hearing loss and tinnitus and feed your brain for optimal performance.
And, again, don’t forget your complimentary free copy of my book! www.brainhealthyrecipes.com
To learn more about aging gracefully, treating hearing loss, and maintaining a healthy brain, please visit – www.excellenceinaudiology.org.
