LATE NIGHT CRAVINGS » 5 ways to deal

LATE NIGHT CRAVINGS » 5 ways to deal

November 7, 2019 100 By Ewald Bahringer


Hey, if it’s your first time here, my name is [Sadia]. I’m a registered dietitian and nutritionist. Welcome to the Pick Up Limes channel now how many times in the last month have you finished eating dinner only to find that you’re opening the fridge or Looking through your pantry for something else to snack on only a couple hours later Now I’ve worked with a lot of clients who? struggle with late-night eating and they’ve shared with me some of the things that they’ve heard along the way so the tips things like brush your teeth after you have dinner or go for a walk, listen to some music, read a book or Probably one of the strangest ones I’ve heard was get naked in front of a mirror just to realize how little you need that snack Now don’t get me wrong some of these strategies I’m sure work great for some people, but again what I was hearing was in the long-term They really couldn’t keep up with any of these tips so what I hope to do with you Now is to share. Maybe some more realistic strategies to help you with those late-night food cravings Now this one doesn’t mean to gorge it. Just means to eat until you’re comfortably full Sometimes what a lot of people will do is they’ll skimp out on dinner thinking. I already ate too much today Only to find that they are elbow-deep in a bag of chips not so long after Now I can almost guarantee to you that the nutrient content of your dinner is higher and the Calorie content is lower if you have a Suitable serving of dinner that really fills you up compared to if you don’t eat enough But then you end up binging on a very high Calorie and low nutrient snack food later on Some people eat dinner at 5 p.m. And then we don’t sleep until the midnight And then they give themselves a really hard time for having a food craving at some point in between that time That’s a seven-hour gap It is absolutely realistic and reasonable that you get hungry between them now if you’re somebody whose time gap is shorter than that Maybe eat dinner later you go to sleep earlier You’re still having a comfortably filling dinner, and you’re still craving something And I would say certainly go for it Just plan for it and snack smart if you can anticipate that you’re going to be wanting something You can plan for it by making sure that you shop for the ingredients and have the snack foods on hand that you know you’ll want [so] be nourishing for your mind your body and your soul all While leaving that feeling of guilt behind that feeling of guilt that we usually feel when we eat when it was mindless Unplanned and usually the least nutrient dense food that we could find in our house Now ask yourself this or even write it down. What kind of food in the evenings Do you usually reach for, is it something salty? sweet savory Crunchy or maybe warm and comforting now We’re all very individual and what we reach for but as long as you know what want it is that you go for you can plan to have a snack on hand that you feel will be nourishing and satisfying for when that late-night hunger strikes Now we eat food because it tastes delicious obviously so we also eat food to give us energy Now if you’re somebody who doesn’t sleep enough you might find your evening food cravings particularly intense Especially for sweets, starchy foods, different kinds of carbs like that Other reason for that is your brain is trying to keep you stimulated in awake And the brain’s preferred and primary energy source is carbohydrates. Totally natural, no problem there So the question, then is are you getting enough sleep? I know it’s easier said than done But I had one client that was very surprised to Realize how easy it was just to get an extra hour sleep simply by giving up watching the evening news Given she was watching [the] morning news anyway while getting ready for work with a question to ask yourself here is Can you catch some extra z’s either by sleeping a little bit earlier or hey? You [can] waken up a little bit later [now] [does] anyone here not drink enough fluids? But I’m totally one of those people so [I] am not going to judge one of the problems here Is [that] we very often confuse thirst for hunger if you’re finding that you think you’re hungry? [ask] yourself first when was the last time [I] had something to drink if it was quite a while ago I would recommend having a cup or two of either water or tea and then wait a few minutes about 10 minutes or so and See if you’re still hungry Now if you’re one of those people look like [now], I don’t like water and I don’t like tea. That’s okay You can have something a little [bit] [more] filling and nourishing. Maybe a soup Smoothie my personal favorite is making my version of a london fog Which is just heated up soy milk with an earl [grey] tea bag and a Sprinkle of cinnamon Super comforting and nutritious but even after Hydrating if you find you’re still hungry and in that case go for it and now at least you’ve got some extra Fluid, Zinnias Now I am all for giving [in] to hunger I think that truly listening to our bodies is one of the best things that we can do now Ask yourself when you’re hungry [am] I eating to nourish my body mind soul Or am I doing it because it’s self sabotaging in some way whether I’m eating completely mindlessly or because of some kind of emotional distress Now if you’re eating because you’re truly hungry And you want to nourish yourself please of course go for it and the most important point here being Enjoy it this can best be done if all of our attention is put on that particular food that we are going to enjoy Take your time and savor every bite I would highly advise to turn off any kind of distractions or get away from them this includes screens like TVS computers tablets and phones By doing this you allow yourself to enjoy eating something. That’s truly pleasurable without the risk of whole routine All right, so that’s a wrap those are the five different ways that you can cope with late-night food cravings But if you’re somebody who finds that your cravings are probably Borderline? binge eating or full-out binge eating [I] have made a previous video on that and how to cobol I’ll link it here if You also have some strategies or tips that work for you that I didn’t mention please share them in the comment [section] below Sharing is caring And I’m certain a lot of people would benefit from what you have to say and I would certainly love to read about them Subscribe as well if you haven’t already so you don’t miss out on any future? Videos and one of the future videos by the way will be about different kind of snack ideas Falling into the categories of sweet salty savory crunchy and [warming] comforting as I mentioned before and I will put the link to it Somewhere here alright. Thanks for stopping by and for watching I’ll see you in the next video