Is Your Fullness Feedback Loop Out of Control?

Obesity may be the result of  hormones controlling hunger and satiety being out of balance. Historically, we would feast when finding pleasurable food because famine was not far away. This homeostatic process is out of balance when hormones like ghrelin and 2-AG override the impact of the vagus nerve and the hormone leptin telling us we are full. Try altering those recipes you crave to make them healthier, tastier but not so pleasurable you feel out of control.  See my section on recipe substitutions on Great Day Houston and try these sample recipes below:

Rules for Healthy, Delicious Recipe Substitutions

Berry Lemon Cheesecake

Makes: 16 servings Prep Time: 15 min Cook Time: 25 min (1 slice= 170 calories, 6 g fat (2 saturated),  24 g carbohydrate, 6 protein, 240 mg sodium)



1 pound 1-2% cottage cheese

2 egg whites

1 whole egg

½ cup evaporated skim milk

1/3 cup Splenda® Blend

1 Tbsp grated lemon rind

1/3 cup fresh lemon juice

¼ cup whole wheat flour

1 tsp corn starch





Kiwi Slices


Preheat oven to 300⁰F.
In a blender, combine all ingredients, except for fruit that goes on top. Blend well until smooth. Pour the filling into graham cracker crusts.
Bake the cakes for about 25-30 minutes or until the filling is set. Cool cakes slightly and put in freezer for an hour to an hour and a half.
Add sliced fruit on top. Begin at edge of the pie and work to the center. Finish with 3 slices of kiwi in the middle.

Carol’s Healthy Mac & Cheese

Makes: 16 servings           Prep Time: 15 min           Cook Time: 30-35 min (2/3 cup 110 calories, 2 g fat, 16 g carbohydrates, 7 G protein, 150 mg sodium)


8 oz. whole grain Penne pasta

8 oz. 2% sharp Cheddar cheese, shredded

12 oz. 2% low-fat cottage cheese, small curd, drained

8 oz. non-fat plain yogurt

¼  cup Parmesan cheese, low sodium, grated

½ cup dry whole grain bread crumbs

2 Tbsp. reduced fat spread, melted


  1. Preheat oven to 350 degrees F. Bring a large pot of water to boil, add pasta, and cook until done; drain.
  2. In a large bowl, stir together pasta, all cheeses and yogurt and then spread into a 9 in. pie pan.
  3. In a small bowl, mix together bread crumbs and melted butter. Sprinkle topping over macaroni.
  4. Bake 30-35 minutes or until top is golden.


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