Do you find yourself snacking late at night? This episode will talk about late night snacking and tips to help you stop

Identify why you are late snacking

How restrictive eating leads to snacking

Eating to curb snacking

Emotions and late night snacking as stress and anxiety show up.

xo

Clarissa

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Transcript

Hey there, my friends hope everybody’s having a wonderful day. So today we’re going to get into a little bit about late night. Snacking. You’ve all done it before at one point or another. Are you still doing it? It’s okay. Don’t judge yourself. It happens. We’re going to try to find some ways just to kind of nip that in the bud a little bit.

You know, all that late night snacking, little bit here, little bit, there could just all add up over time and it can kind of make its way onto your body and little places. We might not want it. And then that also affects our health, especially depending on what we’re snacking on. And a lot of times is not the best choices, but it’s all right.

Let’s get into that. All right. So first I want to try to. Why are we snacking? Right. Trying to get an understanding of identifying what that is, is having you do this right? Lack of comfort, a number of places like are you being overly restrictive with your eating, which is a lot of times, one of the big culprits where I, if you’re in that diet culture, which people have a tendency to get caught up in a lot of times, we want things now.

And the now thing is not really realistic. You know, the best thing comes to those who wait, all those kinds of things. Cause if you are going on a diet, First you want to make sure it’s something that’s sustainable. And a lot of those diets are super restrictive. They’re removing food groups and there’s just all these things on it, or you’re not eating enough, which is a big thing.

A lot of times you have to wrap your mind around that. It’s very hard if you’ve been dieting a certain way for years, and you’ve been restricting your intake for you to give yourself permission to eat, you have to do to give yourself permission to eat. Because if you are restricting your food intake, if you’re not eating your carbs or you’re counting your calories, which we do not want to do, I will tell you if you are on this 1200 calorie thing, it is not enough food.

Your body is starving. And then if you’re moving your body and you’re working out and hitting the gym or whatever it is that you’re choosing to do for physical activity, you need even more calories. This is truth. Hear me. So let’s just say, it’s one of these, and you’re doing your restrictive eating.

You’re not getting enough food and you’re starving. So Dan, when it comes down to later on in the evening, you’re just eating a lot because you’re just in the house. So you’ve been super busy. If at all this stuff going on, you didn’t give yourself space to eat and then you get home. You just like grab something and you start going.

Right. You start eating all of whatever it is and you just start continually snacking and you can’t stop because your body is so hungry. It’s just looking for food. And if you’re not eating anything, that’s nutrient dense on top of that, which a lot of times foods that are snacks aren’t. You just couldn’t eat too much of it.

And it’s just like, you’re not paying attention, unless you say you’re tired because you’ve been working all day. You got all this stuff you trying to do, and you tell yourself, you don’t have time for this. And you do not have time for that. I don’t feel like cooking. I don’t feel like ordering anything healthy to already have oriented.

All the things that we tell ourselves sometimes. So then you sit down and you just tie a C you sit down your couch, turn on the TV, get the snacks. Next thing, you know, 20 minutes later, be like, oh, that whole bag is gone, but it’s too late then. So to avoid that, we want to try to eat throughout the day. One wonderful thing we can think of to do, just trying to do there’s meal, prepping, batching, making sure you have your food prepared.

And that’s also snacks. Now, if you don’t like cooking, that’s one thing. It would be good if you did try to find some joy in that it’s not every. But at the end of the day, you do know what’s going inside of your food and you don’t have to get all fancy with it. You know what I mean? You don’t have to be like, he had like 20 ingredients and all the things, but find something simple.

And if you do enjoy eating out in restaurants, because it just doesn’t work for you, then you know that nowadays people can, are really helpful. About Tanya was in the food and they even have marks where things are gluten-free things are vegan, vegetarian, or there’s no dairy, whatever it is and servers, they are there to help you.

They’re there to serve just like we serve others is their job also to serve us. So when you ask them what’s in something, what to prepare something a certain way, they’ll help. They love there. There’s what they’re there to do. And there’s also. Services, we could get food catered, um, or just sent to you.

There are so many different things now, so many. Um, and so that can also work. That’s also an option. And then just making whatever it is, make making sure that whatever it is that you’re eating, making sure it has the proper nutrients in it, because if you are still eating throughout the day, but you’re not eating foods that have nutrients in it, then you’re still going to be hungry so that whenever you do eat that your body is looking for substance.

Okay. That’s another wonderful benefit of eating plant bakes below me, tell you something, whether you were eating animal. Or plant products, you need to eat a variety of food. Okay. You can definitely get a lot more nutrients, macronutrients and micronutrients as well in your plant-based foods, because that’s what it is.

The benefits are just endless for that. All right. So if somebody wants to say. They are worried. They’re not going to get other nutrients in it. When in fact, when you eat more, plant-based you feel more alive, your energy is increased, your health improves and the whole way thing, that’s just natural. Now that’s whole food.

Plant-based way of eating, not just eating full meat or anything like that, but just being mindful of that. Okay. When that restrictive eating, um, just your body’s just looking for those nutrients and all of those things and paying attention also to what you’re eating. Right. So making sure that you’re getting enough substance during the day so that when night hits, when you go home and you sit down and you let , I need to grab something.

Because if you actually full and you have the proper nutrients in your body, then you don’t really feel the need to snack as much. You ever just noticed that, just take a day and you just eat really healthy and just all these things and healthy different for everybody. Right. It all depends. You can have a sensitivity to something that’s technically healthy, but it might not work for your body.

So just always paying attention to how you feel your body will talk to you. Okay. It really will. So just paying attention to what you’re thinking of. Some doesn’t feel good. I’d be like, don’t eat that. Choose something else. Okay. But yeah, just making sure that you’re getting the proper nutrients in during the day or.

And also are you bored? There’s bored eating. I mean, if you’re just sitting there and you have nothing to do, you might just find that you just want to eat it because you’re doing something right. You know, it’s just like my hands need to be busy and I’m just going to sit there and eat these chips or cookies or whatever it is.

Right. So just having a plan, a list of things, activities that you like to do, even as said, even if it’s a night, do you have a. Oh, something that you enjoy, write a list down of things, right? All about writing lists. Right? Do you want to do some light exercising before you go to bed? Right? Do you want to work out?

Do you want to read whatever that edge when listened to something or exist? You need to move around. Maybe you want to exercise or go for a walk or play with your pet. Do you have a doggy? Whatever it is, you know, just get your mind working. But also make sure you give that time to you, right. You don’t not necessarily saying do more work.

If you’ve been working all day, give yourself an extra hour before you go to bed to wind down. Right. So maybe you can read a book instead or black, or you can just like make your planner and be like, this is what I have to do tomorrow, but give yourself just a few minutes for that. Right. So if you’d take your Sundays and you go over your week, That’s good.

So you pretty much have an idea. So if it’s Wednesday and you’re looking for something to do, you can just kind of look over that blah, boom, boom. This is still good, but just give yourself that time to yourself. Maybe you want to soak in a bath and that’s also relaxing, right. Do to thing. And also something else, right.

That can also lead to that is binge eating. Right. And also there’s night eating. You know, binge eating can also come about if you did, if you were too restrictive. Right. So when you’re sitting down on the couch and you just keep on doing the snacking, right. It’s like who just going to be wind up eating a large amount of food and just as sitting and then that can make you feel out of control.

Right. And then that can. Do all the emotional stuff that comes along with it, you might start feeling guilty. You might start feeling shameful what you don’t want. Cause that can send you down, down a spiral. Right. So then that goes back to also making sure we’re eating the proper foods, right. I could be like, Hey, eat this healthy snack.

But if you’re starving, you’re not going to be thinking about that. Your body’s going to be like, I want this fast energy source and that’s just going to be something, a load of shit, loads of fat and loads of salt. You might not be thinking the same. So just be mindful of those things and then night eating syndrome.

That’s also a thing. Have you ever sat there and just like graze throughout the day, and then you just find yourself getting up in the middle of the night to just like eat and you do find them doing a massive amount of eating in middle. All of those can add on weights. Your body can lead to obesity. And then also with, depending on what you’re eating, we should probably at the, at this time, they’re not the best choices because you’re just hungry.

Can also lead to health conditions can also lead to you, have issues with your health. And we don’t want that. We, at the end of the day, it’s not, it’s just not about weight loss. It’s not it’s about being healthy, living a healthier lifestyle. I do not want you here. Just trying to figure out how to lose 10 pounds for the dress.

Even on the dress look good. The dress is sexy. The heels are sexy, and I love all of those things. Oh yes I do. But this is about your health. At the end of the day, I want you to wake up energized full of life. I want your heart strong and pumping. I want you to just live in life, running around being like I got this.

So that’s what it’s about. But yeah, the dress, the shoes look good, but it’s not just about weight loss. Don’t come here and just trying to lose 10 pounds just to, for an event. We want more than that because you deserve more than that and you’re going to get it because you here and you’re going to get it.

All right. This is. And you might be like, this sounds easier than done. Now. I want you not to tell to yourself like that. I want you to tell yourself you got this. I want you to, I want you to tell yourself that you got that look and, you know, I’m all love journaling. Get a journal out and take notes. You can call it a food journal, a mood board.

Food mood. Well, there you go. Food and mood journal. And I also have the wellness journals that are absolutely amazing. I’ll have to say, cause it has, it has an area for everything. It has an area for nourishment, meditation, sleep, water intake, just all the things. Right. So I do have those, if you need an extra new journal and this it’s just laid out so that you can keep track of everything and it’s like, at least.

Worth of journaling in there is a great, and so if you weren’t looking for a new journal, make sure you go to the show notes and check those out, you know, but keeping track of that because if you’re not sure what you are consuming, you could even be cooking, right. You were just like, I want to taste what you could be like, let’s do look good, stay out my pot, but then you’d be in there chasing it.

I see you look, just write down every single thing you could do it for like three days. All right. Sit there. And from morning tonight, write down everything. Interesting. Do not count your calories or write, just write it down because you know, I, I try to get you to focus more on the quality of food instead of counting your calories.

Because once you eat more nutrient-dense foods, those wonderful, yummy foods in their natural state and their whole foods. Then you don’t need to count calories. Isn’t what I want you to do more of and less of counting. I know sometimes it’s a mind stuck, you know, because you, because you didn’t used to doing that so long, you do not need to be restrictive.

You can enjoy your food, love your food, love your bike, all these things. And the snacking will be no more. Did you hear me will be no more look. So sit there and just write down everything. Once you get up, be like I’m starting my day with my two cups of water. I had some coffee. If you, whatever you put in that coffee, write it down.

And then even as you snack, you can just carry a little, even if you don’t want to do a journal, carry a notepad, what you write and just write everything down. And then at the end of the day, be like, just look at it, what you have written down there. And just, again, just be aware of it. Be like, okay, well I do do this extra snacking here, but I didn’t eat anything for lunch.

I just had a pastry product for breakfast. So I went all the way up until. The 3:00 PM. And then I ate something really big because I was really hungry. And then I didn’t eat again until nine o’clock at night when I got home. Right. So just paying attention to that and just figuring out how you can structure your day in a way, but that’s not going to happen.

Right. So if you need to do meal planning, batching, or if you want to do one of those food services, do that, they’re out there and there’s healthy ones. There’s, plant-based ones, there’s ones that are. Even if you’re not ready to go fully plant-based, you know, even if it’s just 80% of your plate is what I be trying to get people to do.

Look. And then when it, because look, if you’re going to eat a bunch of processed foods that are plants, it’s still not worth it because I want you to just eat as much whole foods as possible, right. Whole food plant based what we try to aim towards. So it’s not just about veganism. People are vegan for different reasons.

I’ve talked about this before, but just trying to get. As much healthy food on your plate as possible. Make it pretty look at the rainbow, put all the little colors on there, make a nice, you know, so meal planning, right? The snacks. Make sure you got your snacks. Just eating regularly, make a source balance.

You got this. And if you need some assistance, there’s coaches out there. Right? I’m a coach and there’s other coaches. You had, it doesn’t matter. Find somebody that resonates with you, whether it’s me or another individual. I just want you just to win, uh, right at the end of the day, I want you to win. I want us all to get it.

And I want us all to win, whatever that is for you. I want you to live a long life. All right. Talk to someone. When you start doing these things, it are you feeling triggered by something awesome. Work on it. Don’t press it down. Give it time to come. That’s how you heal, right? If you need to talk to a therapist, counselor, whatever that is, find out what works for you.

And you know how I say, if you don’t know where to go, you talk to God for, he will lead you where you need to go. Boom. Always never, ever forget that. Right. And next, one of the most common reasons that we might be snacking is anxiety and stress. You know, it’s always. I’m always going to talk about it.

Cause sometimes we shove it down and especially if you are super busy and you have a lot on your plate, you will get anxious. It’s just a natural thing. If you do not know how to cope with things in different ways and it’s different for everybody. Right. Um, I talk a lot about breathwork and meditation and yoga and all these things.

If that’s not your thing and that’s not your thing, uh, sometimes I, I wanna work out harder sometimes I want to do something. Mellow and relaxing, make a list of what that is for you. All right. Do you want breathing exercises, meditation, yogurt, hitting the gym, you know, just getting out for nice walks, stretching, just finding out different ways for you to feel relaxed.

You can have a more invigorating thing. You can have something more. Like if I want to work out and lift weights and do all those things that is very therapeutic for me at the same time. Even sometimes I feel like sometimes I’m in the mood sometimes. Like, I don’t know. Sometimes I don’t feel like going, but then once I get in there and be like, Hmm, I feel good.

I feel powerful. I feel nice. Right. And then sometimes I’d be like, Hmm, not today. I feel like I need something a little bit more gentle. I feel like I just need to stretch and let it out. You know, and sometimes that’s okay to listen to your body. Listen, we are very unique. And once you know how to listen to yourself a little bit more, then things will start unfolding, you know, but make a list of different things you can do for relaxation to help with an anxiety to help you with that stress.

But I do feel that incorporating breathwork and meditation is definitely good for you. Even if you are in the car or you are at work, you can just close your eyes for a minute and do some breathing exercises, give yourself some time to meditate, get right. It’s amazing. And you, and you will appreciate it.

Right. And also I do have, um, some meditations out there where you could go to. Bitly forwards last 28 day calm and you’ll get like a different meditation each day, you know, just to get you in the practice of meditating either, it could further your practice, he recent new meditations or else just get you started really makes them, there’s just different kinds of ones in there as well.

All right. So let’s see. What did we talk about today to help you with your snacking? Cause it hit us all at one point or another, right? We talked about restrictive eating and how we can combat that, you know, with eating in the daytime, binge eating night, eating syndrome, you know, dealing with stress and anxiety and also keeping a journal.

All right. So I hope these helped you. And I would love if you leave me a written review, I love to see them and it helps others. All right until next time.

Bye guys. Thank you so much for coming by and don’t forget to subscribe and leave a written review until next time live in light.

Hey friend,

In todays episode we will talk about mental health whether you are feeling stress, anxiety, or other emotions as it is an important discussion for everyone. We will go over 5 ways to help you or someone you know cope with depression and anxiety.

Some key factors to consider are

– Food intake and some nutrition that will help with emotions and stress management.

– Journaling to release your thoughts and gratitude.

– Meditation and Mindfulness to be present in the now.

– Movement to release those endorphins.

– Talking to someone even if it’s a therapist or a coach.

Also listen on Apple Podcast

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