Apr 19, 2020
Episode Title: Helping the Hangry II – Continuing Interview with
Katie Hart, LMHC, Certified Nutritionist
Intro: Katie is the founder of Hartsspace Mental Health and
Nutrition. She believes in a whole person approach to wellness, and
takes an innovative and individualized approach to providing health
and wellness to each of her clients. She provides a variety of
different options to help her clients manage their overall
physical, mental and emotional wellbeing.
We’ll listen as Katie talks about the physiology of hunger, and
how it works in the mind and the body to create the condition of
“Hangry,” which is a combination of “Hunger” and “Anger.” This
episode will help you become more aware of how “Hangry” can show up
in your life and increase the chaos of your mind. Katie will also
offer some mental health and nutrition tips, tools and techniques
to help you prevent and cope with the condition of “Hangry,” when
it shows up as chaos in your life.
- How blood sugar levels (lifts and dips) contribute to the
“Hangry” chaos of the mind
- Think of cookies or rice: You can eat 5 cookies (or 3 cups of
rice) and have a HUGE blood sugar lift, but then also experience a
proportionate blood sugar dip afterward, which is harder on your
- Alternatively, you can keep the cookies and rice (remember,
there are no good or bad foods!) but decrease the quantity to avoid
the HUGE blood sugar lift and dip).
- Eating 2 cookies (as opposed to 5) and eating 1 cup of rice (as
opposed to 3) can help you better regulate and balance your blood
sugar and avoid being “Hangry”.
- TIP: Don’t label foods as “Good” or “Bad.” All foods fit!
- It’s about proper balance and good blood sugar regulation for
optimal nutrition and mental health.
- When your blood sugar is too low or too high it “Wakes up the
- Waking up the Hangry Monsters increases the chaos of your
- TIP: When you DO become out of balance in your blood sugar, you
can stay regulated through the practice of mindfulness. Knowing
what works well with YOUR system is key!
- We are bombarded about what we need to do with our diets, and
it gets complicated and confusing. There is not one way to do
things. We’re all different, and there is no one right fix for
- Notice what works for you, and your system, and practice doing
that to regulate “Hangry.”
- Tips and tools and cope with “Hangry”
- Preventative Strategy: Have a good foundational knowledge of
nutrition and balance proteins, fats and carbs in your diet to help
you regulate blood sugar and emotions.
- Approach any food or emotional issue from a place of
non-judgmental understanding: You can be healed, and you are not
- To the people who DON’T notice hunger in the body:
- Pay attention to what you eat in a more calculated way, using
facts and the “appears reasonable” test about when you last
- Put yourself on a schedule and follow a Dietician’s guidelines
or plan until you CAN feel hunger and fullness.
- Do a “Body Scan,” which includes noticing what parts of your
body feels uncomfortable, and have pain or tension
- Approach every feeling with curiosity. Identify emotions and do
a quick evaluation of the situation, your thoughts and your
feelings. Decide what you will do using your knowledge of
nutrition, blood sugar, and what you are thinking and feeling.
- To the people who are NOT ON THE GO and feeling Hangry
- Get the body regulating blood sugar. You can play around with
“less of this” or “more of that” and think of alternatives to
balance protein, carbs and fats each time you eat.
- Work with your mindset and dispelling myths about food and your
- The fat on your body isn’t the same as the fat you eat
- attention to what you eat in a more calculated way, using facts
and the “appears reasonable” test about when you last ate.
- To the people who are ON THE GO and feeling Hangry
- Pre-plan – prepare foods that have a balance of ALL (proteins,
carbs and fats)
- Examples are: Nuts. Beans. Dried Chicpeas. Hummus. Peanut
butter. Portable and prepackaged foods that include hummus,
vegetables, crackers, cheese, guacamole.
- Prepare a “snack bag,” of things to have on hand to use when
you need to have your blood sugar boosted in an effective way for
- knowledge of nutrition, blood sugar, and what you are thinking
- Other tips
- Don’t let your blood sugar get too low so that emotional
responses to food will happen
- You can have a snack before a meal, ifthis will help you
regulate your blood sugar and not overeat
- Make “Rational decisions” before you enjoy your eating
Thank you Katie, for sharing your knowledge with us! You can
contact Katie in the following ways:
Open Facebook Group and Instagram: @hartsspace
Listen to “Calming the Chaos” Podcast by visiting
calmingthechaos.libsyn.com, or my Website: at
You can also listen on iTunes or Apple Podcasts and on YouTube
On my website, there’s a link to a mindfulness CD I created
called “On This Day.” This CD teaches you how to practice
mindfulness in less than 10 minutes throughout the day. Practicing
mindfulness has been shown to reduce stress and increase clear
thinking in times of chaos.
You can purchase the CD on Amazon at http://bit.ly/onthisdaycd.
or in digital format at https://music.apple.com/us/album/on-this-day/1209386067
Facebook Open Group: Lokahi Counseling, at
Thanks for listening, and take care!