How to stop mindless snacking! EMOTIONAL hunger vs PHYSICAL hunger

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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!)

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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.

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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

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ReNourish: An Honest Review

Screen Shot 2018-01-09 at 12.15.31I’m so passionate about health and wellness – it’s been great to blog and Instagram and connect with others who feel the same – but I’m conscious that a lot of the time, while we can share our tips and tricks, we’re not qualified to give ‘advice’. Rhiannon Lambert is someone I found on Insta after my lovely friend Alex (@theleanlawyer) posted about her, and I’m so glad I discovered her. And she is so, so, so qualified! So there’s finally a great source of information who is also an influencer in the health sphere on Instagram who actually knows their stuff and has the degrees and post grad qualifications to back it up, not just a 6 week nutrition quick course! (The title nutritionist isn’t legally regulated in the UK so sadly anyone can call themselves a nutritionist, leading to a lot of advice from un-qualified, even if they’re well meaning!, individuals who can do more harm than good).

Rhiannon Lambert is changing the game completely. Evidence-based, science backed learning… I am literally so excited to see how her following is growing and message is spreading!

Her book is basically Rhiannon, bound in book-form! It describes her nutrition philosophy and is packed full of information on how we can eat well, simply, and healthily without doing ridiculous fad diets, or buying crazy expensive superfoods. Her recipes are accessible and so tasty, and the presentation is really lovely too – the book is basically almost as pretty as she is! I wanted to give you guys a fuller review of it rather than just hash tagging it constantly on Insta, so here you go!

If you want:

  • Fad diets
  • Quick fixes
  • Pseudoscience and detox ridiculousness

Then this book is not for you!

If you want a book that gives you:

  • advice from a qualified Harley Street nutritionist;
  • to learn about what your body really needs;
  • the science behind nutrition (micronutrients, macronutrients, myth-busting);
  • gut health;
  • mindful eating;
  • body confidence;
  • a sustainable approach to eating that helps you ditch the diets;
  • a book that is kicking ‘diet culture’ in the a**!
  • to learn about Rhiannon’s nutrition philosophy of taking it back to basics and keeping it simple;
  • delicious recipes including breakfast, lunch, dinner and dessert;
  • and loads more!

then this book is absolutely the book you need to buy for 2018!

I’ve so enjoyed making recipes from this book, and I can’t wait to try every single one – it’s my 2018 resolution to cook each of them 🙂

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Here’s my amazon review too ❤

I’ve followed Rhiannon ever since hearing her speak at a wellness panel and her approach to eating changed my life, quite literally. I was so excited to buy this book and it’s turned out to be even better than I expected which is saying something!
I love that for once there’s a book encompassing being your healthiest, the science behind food, myth busting and explaining micro and macronutrients as well as including sections with sample meal plans, putting together healthy packed lunches plus LOADS of amazing recipes!
So many books promise content and don’t deliver. This book more than delivers…. in addition to all the above, it helps you with mindful eating, body confidence and healing your relationship with food for such a reasonable price.
It’s refreshing to see a quality book on this subject written by an actual nutritionist in a day and age where anyone and everyone offers advice on social media (often dangerous celeb faddy diets). The care and attention and knowledge Rhiannon brings to the table having specialised in eating disorders is really incredible… and it’s super accessible, an interesting and fun read. You’ll look and feel your best for implementing her advice – if you buy one book this year I’d make it Rhiannon’s! (As an ex ED sufferer I don’t say this lightly!)

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You can visit her website and find out more about her Harley Street clinic here.

Also check out Rhiannon’s facebook page and instagram – @rhitrition.