Stress Eating:
Stress and emotional eating is a challenge many individuals face as they work towards finding and maintaining a healthy diet. What can be especially difficult is that stress eating has many different causes.
One cause is cortisol, the hormone released when your body is under stress, which can increase cravings for salty and sugary foods. Social eating and dining out, especially in an effort to seek support from loved ones, is another form of stress eating. We also eat when we are nervous, anxious or bored. Some people stress eat because of comforting childhood habits or as a way to deal with painful emotions.
Fortunately, there are many stress-busting techniques that can help curb emotional eating:
- Learn relaxation techniques and stress relievers, such as breathing exercises and meditation to decrease stress. Learning to say “no” and developing a positive outlook are also powerful stress-relieving tools. Avoid taking on too much and don’t be afraid to delegate.
- Find healthy ways to combat stress. Reach out to a friend or family member for a chat. Write about your day in a journal or find a consistent exercise schedule.
- Handle stressful problems head on instead of snacking on your favorite treat. Reassign conflictive or negative people to a different area in your in life. Say “no” or get help when you are being asked to take on too much. Form work, family, church, or school support networks.
- Look for healthy alternatives to your cravings. Develop a habit of turning to fruits, vegetables and other healthy snacks and keep these nutritious alternatives on-hand.
Eating Before Bed:
One of the most common nutrition myths is “not to eat two hours before you go to bed.” There are no scientific studies that haven proven eating before bed causes weight gain if you are within your overall daily calorie range.
Weight gain is a result from poor food choices and portion size. Eating before bed is often a result from old habits, thirst, emotions or boredom, very rare is it due to physical hunger. Eating for other reasons besides physical hunger can result in weight gain, as you might be increasing your daily caloric intake.
If and when you are physically hungry, the right thing to do is, listen to your body and eat. Eating the appropriate foods is the deal breaker to avoid weight gain regardless the time of the day. Getting in your daily three meals and two snacks throughout the day will help reduce and eliminate night snacking.
Foods to avoid before bed
Avoid foods high in calories and simple carbohydrates. Night snacking is often “mindless” snacking such as while watching TV or at the computer. The following foods tend to be “empty calories” when consumed in large portions.
- ice-cream
- chocolate
- popcorn
- cookies
- chips/crackers
- 100 calorie packs
*All foods with the ingredient label reading “enriched/unbleached” flour should be avoided. These foods are often in a package or box.
Good food choices prior to bed
If you have physical hunger before bed a good healthy snack is appropriate. Protein is the best food choice.
- handful of nuts
- 1oz cheese
- 1 boiled egg
- small fruit
- raw vegetables
If you are a diabetic adding a complex carbohydrate may be needed to avoid hypoglycemia.
- small apple w/ 1tbsp all natural peanut butter
- low fat plain yogurt (4oz)
Before you snack, stop and ask yourself these questions….
Q: Am I thirsty? How much water have I had to drink today?
A: Try drinking 8 oz of water.
Q: Am I bored?
A: Exercise or try a puzzle to keep you busy.
Q: Am I emotionally upset/stressed/frustrated?
A: Try relaxing-take a bath, go for a walk or call a friend.
Q: Do I need something in my mouth?
A: Try chewing gum.
Q: Sweet craving, wanting something sweet?
A: Try a sugar-free jell-o or popsicle then brush your teeth.
Q: Am I physically hungry?
A: If yes, grab a healthy food choice as a snack.