Unconsciously snacking? Here’s help!

I thought I would take a moment to write about unconscious snacking. Why? Because it is what I have started to do after being stuck in isolation over the past 6 weeks!

When we are stuck at home it is so easy to go to the fridge or cupboard and grab something to eat whether we are hungry or not. 

Have you found yourself with the same concern? If yes, read on for some more tips and a couple of snack ideas. 😊

How can we be more mindful of what we are consuming?

Following are 5 tips:

1. Try to be aware of how you are feeling before you eat…hungry or thirsty? Drink a glass of water first and then see if you are still hungry and if you are then get something to eat. 
   
   Drinking the water does two things: determines if it is thirst or hunger and gives you some time to think about what you will eat if you are in fact hungry.  Therefore better choices are made and you are now consciously eating.
2. Replace highly processed foods with whole foods. And start slowly; maybe start by planning healthy morning snacks for a week or two and then work on your afternoon snack. 
3. If you find you are reaching for food too often, try and substitute something in its place. Lately I have been up and around the cupboard and fridge too often!
   
   So now when I am looking for a second snack around 11am, I head out for a walk. I feel better; and then it’s time for lunch and I am better able to make a healthier choice. 
4. Put a ‘post it’ on your fridge or pantry that says “Are you really hungry? Try a glass of water” or “Pick a healthy option” or “Back off and think a moment on what you really want”.
   
   These ‘post its’ will move you from being unconscious to conscious and will give you a chance to think about what you are going to eat.
5. Stay busy.  When busy doing something, you are not rummaging through your cupboards or fridge.  Read, start a hobby, walk, clean out a closet or drawer, etc.
6. And last but not least what you have available in the house will dictate what you eat.  The best thing to do is to make your grocery list with your snacks in mind so that you have healthier options on hand.

Snack Ideas:

A great snack is cut up veggies (all kinds) with some hummus or ½ an avocado with some lemon and salt.  The good fats in the avocado will help you to feel full longer.

Another great snack is 2% fat, plain, Greek yogurt mixed with some berries and some crushed almonds.  The protein in the yogurt and the healthy fats will keep you full and the berries will add some needed anti-oxidants to your diet.

Remember be kind to yourself and work on developing a healthy snack habit.  It takes time to form a habit. Don’t beat yourself up if you eat something decadent, just make sure your next snack is better.

We are not perfect and we never will be and trying to be perfect, will only set you up for failure. Choose wholesome snacks 80% of the time and have a treat 20% of time. 

If you have a healthy snack idea, share it in the comments below so we can all benefit from it.

If you are concerned with weight creeping up and would like to know more about what you can do to take it off, email me and we can discuss it further.

Love the life you live,

Anita Duwel
Certified Holistic Nutrition Coach
Certified Master Workplace Wellness Consultant
Facebook Group: Anita’s Aging with Vitality (45 and over)
Facebook Page: Coach Anita Duwel