How to stop mindless snacking! EMOTIONAL hunger vs PHYSICAL hunger

photo of white bowl filled with berries
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I doubt there’s anyone out there who hasn’t experienced that 3pm ‘must have a snack’ feeling, or who has had [insert meal here] but then absolutely *must* have something sweet to finish the meal… you catch my drift!

What NOT to do

Now I am 100% not for crash diets and depriving yourself. You guys know what I’m about by now. But for optimum health (and the side-effect bonus you get with that – aesthetic goals!), you need to get back in touch with your body: more specifically, learn to better read your hunger signals.

I am not about tracking macros or calories (I get that some people, especially competitors, find this okay, but personally as an ex-ED sufferer, it’s not good for me, and also for many people I’d argue it takes the joy out of food – but you do you!)

I am not about prescribing set cookie-cutter advice, e.g. “everyone should intermittent fast!”, “everyone should go keto!”, “everyone should go paleo!”

In general, I think that stuff is absolute bullsh*t. Different things work for different people, but personally, I’ve been my healthiest and happiest following my Harley Street nutritionist‘s holistic approach of being balanced! It’s that simple! All the major food groups – lean protein, healthy fats and YES, CARBS! (read more here about why they’re not the devil and how eating more can help you stay leaner!) and lots of fruit and veggies…

No ‘cutting out’ sugar.

No ‘cutting out’ carbs.

No ‘quitting’ X, Y, or Z.

Simply following the 80/20, or 90/10 % rule. The majority? Foods which are as WHOLE and natural as possible (i.e. not processed, in their natural form – this way their chemical compounds and nutritional value is optimal for utilisation by the body, in general terms), and for that other cheeky 20%-10%? Don’t worry, be happy. Have a little bit of what you fancy. My 10-20% tends to be pizza, champagne, and occassionally a chocolate brownie (maybe with some rum, salted caramel or hazelnut icecream involved!)

cheese close up cooking crispy
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Learn the ideal portion sizes

Generally speaking, with a little give and take because, y’know… life (!), each of your 3 daily meals should consist of:

  • 1 fistful of complex carbs (think grains – these are great! But white potato, sweet potato, brown rice are all absolutely fine!)
  • 1 palm-size of lean protein (chicken, red meat [ideally only once a week!], tuna, prawns, cod, turkey, you name it!)
  • 1 thumb size of healthy fats (olive oil, avocado, nuts, fish oils like salmon)

This is your baseline. It’s not something to panic over, but it is a guideline that if you follow broadly, will help you ditch diets and embrace not only healthier living, but a better, more energised body (and over time, if you are carrying excess body fat, if you stick to this and move a moderate amount, you’ll lose weight in a healthy, sustainable way!)

Read more about this in ReNourish.

spinach chicken pomegranate salad
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Snacking – should I eat?

My approach here is very simple.

Am I hungry?

Physical Hunger

What kind of hunger am I feeling? Is it in my stomach? That kind of growling, urgent, physical feeling, that’s a bodily sensation and not attached to the idea of a specific food? Then yes, I should probably eat something.

Emotional Hunger

Am I craving something specific i.e. ‘ooh I really fancy a biscuit!’? Was I hungry before I saw that office email about cake in the kitchen? Am I assuming I’m hungry because it’s a particular time of day (e.g. 3pm, so therefore I just assume I’m having an afternoon slump despite the lack of any physical symptoms)? Is there ANY SENSATION AT ALL in my stomach? No? It sounds like this is mental or emotional hunger. I don’t really need to eat.

If you’re still not sure, ask yourself this:

Would I just as willingly eat an apple/some carrot sticks/ some celery?

If you’re physically hungry, these things will sound fine! If you’re emotionally hungry, chances are you only want a bit of cake, or something “nice”…

In these instances, I think it’s beneficial to avoid snacking. To be clear: there is NOTHING WRONG with eating when you’re TRULY HUNGRY. But one step to optimising our nutrition is avoiding those emotional hunger snacks which are usually sugar-laden-processed-not-that-great-for-us-pick-me-ups.

Is there an alternative to never eating when I’m emotionally hungry?

Of course! You can do whatever you want! Sometimes, if you really fancy it and someone’s brought a rainbow Hummingbird Cake into the office, as long as you don’t do it on a weekly basis, just eat it and enjoy! Life’s too short. This isn’t about a ‘punishing’ or restrictive regime. This is about sustainable solutions and tuning in with your body.

If you’re really struggling mentally and want to snack, replace it. Some great options are:

  • Carrot sticks and hummus
  • Celery and almond butter
  • 2 ryvita with cream cheese & a handful of cherry tomatoes
  • A handful of nuts, a handful of sunflower/pumpkin seeds & a handful of blueberries sprinkled with cinnamon
  • A bio-live yoghurt with added raspberries, blueberries or goji berries
  • A green vegetable smoothie
  • Banana and peanut butter
  • 1/2 banana, a few dates & some greek yoghurt
  • Avocado sourdough / rye toast
  • A small fresh fruit salad with greek yoghurt

How to make the switch

So you’re feeling emotionally hungry… how do you ‘overcome’ the craving?

I like to go through the questions above as a mental checklist. Be really honest with yourself. It’s totally okay if to begin with you struggle to recognise if it’s physical or emotional hungry – after years of eating disorders and alcohol binges it took me years to get back in touch with my body and properly re-set!

Think about the food you’re craving – cheesecake, or whatever it may be. Decide now if this is when you want to use your 20% treats. IT IS NO BAD THING IF YOU DO! THERE IS NO GUILT HERE! Just be honest with yourself if now is truly a mindful treat time, or if you’d rather have a glass of wine, or pizza, or brownie with friends at the weekend, or tomorrow on a solo lunch break with your favourite magazine when you can enjoy it.

If it’s mindful treat time, ENJOY IT. Eat it mindfully. Savour it. Don’t scarf it down at your desk and barely notice it!

However, if you decide this ISN’T one of those 20% treat times and you don’t actually need it…  If you are truly hungry, try swapping it for one of the ideas above, or your own healthier upgrade. Imagine how you’ll feel after eating something that nourishes your body rather than spiking your blood sugar.

If it’s emotional hunger, sit with the feeling for a moment. Identify how you’re recognising it. Identify your reasons. Either say it aloud if you can, or if you share an office and don’t want to sound mad (!), write it down.

“I’m emotionally/mentally hungry because I’m bored”

I’m emotionally/mentally hungry because I’m stressed”

I’m emotionally/mentally hungry because I’ve gotten into the habit of always wanting chocolate with my coffee at 3pm”

“I’m emotionally/mentally hungry because someone just emailed that there’s birthday cake in the kitchen and now I just have to go and see what type it is…!”

I’m emotionally/mentally hungry because I don’t want to be hungry later!” (my fave excuse!)

Once you’ve identified your why, sit with the feeling. Breathe deeply into your belly. Try and wait for the impulse to pass. (This gets easier and happens more quickly with time! I literally rarely have to exert willpower here now, it’s just a habit!)

If you’re still struggling, think about the healthy alternatives listed. Think about their positive impact on the body – maybe the antioxidants in the blueberries which help fight free radicals, reducing your likelihood of getting cancer. And think about how good they taste with cinnamon. Focus on how great healthy food can taste – and eat a half snack serving, as we’re trying to train ourselves out of eating for the sake of it, but it’s totally cool if the reflex takes a while to beat.

Intuitive eating

I hope some of these tips help you re-tune your brain into your body… we’ve been so conditioned by the media and our pesky emotions that often, especially in our culture, food becomes something we scoff mindlessly for the hell of it, and we’re usually not chowing down on kale…!

The key is to address our habits by recognising them, and what drives them, to ensure we don’t obssess and still treat ourselves (remember – 80/20 or 90/10%!) and to adapt accordingly.

No-one is perfect. Literally, nobody. But we can all feel our best if we take care of ourselves, and this is a maybe controversial tool, but a super helpful one to get to a point where we can eat what we want, when we want because we’re eating intuitively – in tune with our bodies’ actual needs, rather than steered by media messaging and emotional binge-prompts.

If you’d like more help with this, the amazing Mel Wells has written two incredible books (one is The Goddess Revolution which helps you ditch diet culture for good and fuel your body and nix your addictions with ease and sass, and one is Hungry For More which delves further into the psychology of food and WHY we turn to food for more than just fuel – read my interview with Mel Wells here!)

*As ever, the usual disclaimer applies – I’m not a nutritionist, please remember there’s no one-size-fits-all and consult a medical health professional and ACTUAL nutritionist for personalised, tailored advice. Do your own research, don’t mindlessly believe cowboys (or girls in my case haha!) on the internet – anyone with a computer can blither on about something… be safe and street-smart, and don’t trust stuff without question – even best-intentioned pieces (like this one!) can make mistakes. But I am essentially adapting advice I’ve received from my nutritionist, with my own spin on what works in my experience, and I am studying a Professional Diploma in Nutritional Therapy, so while I won’t become a nutritionist, I’ll have a qualification enabling me to better advise in a more official capacity.*

Hope you found this useful!

B xoxo

Clean eating: the good, the bad & the ‘dirty’?

pexels-photo-988865.jpegClean eating is something which has come under fire over the last year or so in wellness circles, and has more recently drawn attention from the wider public, originally picked up by Tatler (who published a report on the ‘trend’ sweeping society schools) and also reported in this Daily Mail article on clean eating in boarding schools.

Diet culture needs tackling. Where ‘clean eating’ feeds this – it’s a problem. Individuals need to be educated and supported. Perhaps the lesson here is all viral fads are unlikely to ever be holistic (when things go viral they’re not joined by the scientific papers and research are they?!) and so are potentially always dangerous because a fad, even if it sounds saintly and perfect and #wellness, is still a fad and the lifestyle that follows from it is unlikely to be as tailored, balanced and healthy as it needs to be if it comes from a buzzword, be it ‘clean eating’ or ‘Atkins’. – B, @legallygymliving

pexels-photo-461428.jpegClean eating: what is it?

The way I and many other fitness and nutrition enthusiasts understand it is the idea that certain foods are, for want of a better word, ‘cleaner’ than others… i.e. not processed, as close as possible to their natural state… Essentially from nature. I heard phrases when I first got into clean eating like: ‘if it didn’t die or grow in the ground, avoid it’.

And what’s the harm, right? We all need to be encouraged away from eating so much processed, junk and massively added sugar-laden food don’t we?

Well… to an extent. I personally believe the ‘movement’ started with these good intentions – to encourage eating whole, natural, unprocessed foods as much as possible, to try and ‘re-set’ what people regard as go-to foods to a healthier place. For example, James Duigan’s Clean, Lean cookbooks (he founded Bodyism and coached celebs like Elle McPherson).

But increasingly there’s been a backlash against the movement as it grew – let’s talk about why.

Clean eating: the backlash

Semantically, the opposite of clean is dirty, right? So the backlash can be summarised in a nutshell like this.

People begin dividing foods into ‘clean’ and ‘dirty’. It spirals out of control. Orthorexia rises (an eating disorder where people become obsessed with only eating ‘clean’), presumably triggered by the cultural prevalence of a movement that seems healthy but encourages binary thinking about food as GOOD vs BAD. Instead of being a balanced, encouraging tagline, the term essentially seems to encourage an either/or mindset and this catches on beyond the pockets of health bloggers and fitness professionals via instagram, and grows and grows into a clean eating frenzy – so we’re basically back to demonising certain foods on a fairly wide scale, because they’re not clean, and worrying about whether we can eat stuff – is it ‘clean and lean’ or is it ‘dirty’ or ‘bad for me’. It’s like the 80s and 90s fad diets all over again, but dressed up as balance and health. pexels-photo-236147.jpeg

This is pretty much how and why the backlash happened.

And I agree it needs to be discussed – it’s dangerous, particularly for impressionable young girls, boys and even adults who glean all their nutritional information from the media – to become brainwashed and let this kind of mindset spiral out of control.

Influencers like Alice Liveing realised the movement was having unintentional negative consequences, and distanced themselves – Alice famously changed her instagram username from @cleaneatingalice to @aliveliveing partially for this reason.

A nutritionist’s take

Read the Daily Mail article for Rhiannon Lambert’s (a Harley Street nutritionist) comments on this, as I think it’s key to read what actual nutritionists are saying about these issues!

pexels-photo-296879.jpegMy two cents: clean eating, orthorexia, & foodie language words have power, but also have (& need) context!

I am not a nutritionist, so I’m not qualified, I can’t advise, this is just my personal view! I am a nutrition and fitness enthusiast and I followed the clean eating trend as it rose, and fell. I see both sides of the coin. It didn’t trigger orthorexia in me, despite being an ex-eating-disorder sufferer (of bulimia and body dysmorphia). It has clearly triggered an increase in orthorexia, or at least been problematic for ED suffers and this really needs to be addressed.

I think we need to be so careful about how we talk about food and ensure we’re not promoting things that can make it easier for eating disorders to be triggered. But remember – they are eating disorders and it’s a mental and physical health issue. Describing food as clean isn’t a single cause, and the movement was initially, I believe, well-intentioned and an attempt to educate.

It’s hard to know what language to use because there’s no getting away from the fact that some foods ARE nutritionally more beneficial than others. The problem is, a description of food can’t be taken in isolation (and neither can a meal or a snack!) We need to look at the whole picture.

Yes, labelling foods as just clean or dirty is damaging in isolation.

You can have cake, burgers, pizza, nachos etc. in MODERATION and still be healthy (and lose fat if that’s your goal).

Just like you can eat a caloric surplus of ‘clean’ foods – nuts, rice, sweet potato, chicken, broccoli and gain weight.

Ultimately, it’s about the wider culture, and your wider nutritional intake, self-image, body confidence, the whole shebang. We can’t lie to ourselves and say pizza or chocolate are as great for our bodies gram for gram as broccoli, mixed veggies, potato and lean protein! I appreciate ‘dirty’ is a loaded word but we do need to be aware of the additives in our food.

So I think it’s all about context, balance, and trying to avoid saying ‘clean’ and ‘dirty’ around food as much as possible, but sometimes I do say ‘clean’ and I think providing the context is there, it’s totally OKAY. The problem is the way people are educated about their diet in general, the way certain body types are idolised or vilified, the tearing apart of celeb bodies in the media (constant comments particularly with women in the gossip mags!) and the fact it’s ASSUMED all women WANT to lose weight… to name a few!

Diet culture needs tackling. Where ‘clean eating’ feeds this – it’s a problem. Individuals need to be educated and supported. Perhaps the lesson here is all viral fads are unlikely to ever be holistic (when things go viral they’re not joined by the scientific papers and research are they?!) and so are potentially always dangerous because fad, even if it sounds saintly and perfect and #wellness, is still a fad and the lifestyle that follows from it is unlikely to be as tailored, balanced and healthy as it needs to be if it comes from a buzzword, be it ‘clean eating’ or ‘Atkins’.

Where describing foods as clean can be helpful and is done in context, I think that’s fine.

What are your thoughts around these issues? It’s such a complicated topic! Let me know in the comments.

Ooh, and I also published a post a while ago you might like to read if you’re interested in this area (see ‘An Apology’ here)  in which I dealt with how I now feel about past bits of my fitness and health ‘journey’ (cringe), where I did promote clean eating and various things that at the time I loved but now don’t feel comfortable about…

B xoxox

Are you affected by anything in this post?

If you suffer with an eating disorder, think you do, or are struggling with your relationship with food or your body, please contact your GP and a nutritionist (and ideally therapist).

Some of the organisations below may help:

Beat, an eating disorders charity. (They have a helpline too!)

NHS UK Eating Disorders Page

Rhiannon Lambert BSc, MSc, ANtr – an ED specialist nutritionist

Laura Phelan – an ED Recovery specialist

Mind, a mental health charity.