If you’re like many, you are always looking for something to snack on between meals, or after dinner. And if you’re like most, you have others in your home that don’t necessarily like what you eat.
You buy the healthy stuff, they buy the not so healthy, processed junk food.
You run out, time is short, and you’re in their stash.
Is this you?
The trouble is processed foods are loaded with additives that make it impossible for you to stop munching after one bite. They’re the perfect combo of textures, and flavors like sweet or salty that keep you going back for more every time.
Then we have the media misinformation about snacking. That you “must” snack regularly to keep your blood sugar at a steady level. That’s another mental invitation for the “sport” of snacking.
You might want to snack because of your “belief” that it’s fun, that it’s “time” to do so, or that everyone else is snacking you should too (FOMO).
You might be experiencing stress, boredom, an emotion that is too difficult to deal with at the moment, or something that is missing from your life.
Whatever the case – If you’re in need of a snack because you are very hungry, or have low blood sugar, or you think you will completely devour twice the amount in your next meal if you don’t, then go for it.
If you are choosing to snack, do make sure that you are mindful of what, why and how your are snacking.
What you might not be aware of is that constant snacking keeps your blood sugar and insulin levels high which keeps you in “fat-storage mode”, not fat-burning mode.
Chronic high glucose and insulin can cause inflammation, skew hormones, and throw off neurotransmitter balance, all of which lead to rapid degeneration of the body and brain.
7 Mindful Eating Pointers
- Know when you are eating your meals for the day. When your brain knows there’s a plan, you’ll be more mindful around food. If you do plan to snack, think about when you usually get the most hungry and have a pre-portioned snack with you.
- Be more intentional around your eating. This will help you recognize when you’re full, and really help to keep your snacking in check. Make sure your snack is complete with some healthy fat, protein, and fiber to keep you satisfied.
- Stay hydrated. Sometimes we snack because we think we’re hungry, but actually our body is just dehydrated and craving H2O. Drinking plenty of water throughout the day is a great way to combat this, but it can also be helpful to have some additional sipping options on hand like sparkling water, herbal teas or mushrooms teas, apple cider vinegar detox drinks, and bone broths.
- Brush your teeth. Sometimes when you have leftover flavors in your mouth you continue to crave them.
- Enjoy an activity that changes your mindset, distracts you and prevents you from going into the kitchen. Get excited about reading a new book, whip out your favorite essential oil and diffuser and do a five minute meditation, take a bath, experience a DIY facial, practice Heart Math, or get a new project going.
- If you can’t control your snacking (especially with a particular type of food), it might be time to take a more drastic measure. Stop buying whatever you cannot resist eating! Be kind to yourself…
- If you notice you have a habitual pattern of mindless snacking, you may need a routine change. ie. I’ve noticed that whenever I was putting leftovers from dinner away I was constantly nibbling on them. It wasn’t a ton of food, but I was already full from dinner so the snacking was unnecessary and mindless. What worked was asking my husband to put leftovers in the fridge. He likes being helpful and it removes me from the situation.