While we may not be aware of it, a number of things can trigger us to seek out food!
Are you eating because you are thirsty?
We often mistake thirst for hunger!! Before grabbing food, maybe drink a glass of water and see if thAt helps your cravings.
Are you eating because you are bored?
Often, when we are bored we find ourselves munchie and peckish! Find something to keep you busy, leave the house, go for a walk or a jog, call up a friend, start a hobby, etc. I find if it’s late and I’m cleaning the kitchen, just being in the kitchen teases me to eat! Learn about your body and your food triggers and find ways to get around them!
Are you eating because of your environment?
I find personally, when I'm around my kitchen or working from home at the kitchen table, I just want to eat all the time! Is your kitchen calling you? (kind of similar to when we are bored!).
Did you just see a commercial that reminded you about delicious and teasing foods or drinks?
Did you walk down the street and smell all the bakeries and coffee shops teasing your senses?
Remember how you can eat a really great meal at home, and head over to the movie theatre, where you then (somehow!) eat a whole large container of popcorn and/or candy and/or large cup of pop during the movie.... but you don't remember doing it?
Being aware of our surroundings/environment can help us understand why we have cravings and then deal with them in an appropriate manner.
Are you eating because you are stressed?!
Are you looking for a drug-like endorphin release from Sugar foods?! Many of my patients come in with emotional eating, and feel like they are the only one!! No, you are not alone! But what we need to do is identify that you are stressed, figure out why you are stressed, then come up with ways to de-stress!
The best approaches include: physical activity, meditation, sleep, and finding a hobby/activity to zone into (eg listening to music while drawing, reading a book, taking a bath, etc). Find things that make you happy and incorporate them into your day as often as possible! They really make a huge difference on your health.
Are you eating because you are tired?!
When we are tired, we tend to crave sweets far more often - because carbs are fast energy and the body knows it! The best way around his is to give yourself a good dose of healthy fats, and try to get some shut eye! Examples of healthy fat options include: cheese, guac/hummus/babaghanoush/tzatziki/ and veggies, cream/coconut oil in your coffee/tea, extra butter/coconut oil/avocado oil in your stirfry, avocado, olives, olive oil).
Or, are you hungry?
Has it been a while since you have eaten, your tummy is rumbling, and you are genuinely hungry? Then, yes, please eat. :)
As always, if you have any questions, please email me at firstname.lastname@example.org.
Best of health, Eliana
(Please note, i'm in the process of adding a number of posts with references, pictures, etc. Rather than wait until every thing is perfect, I'm adding it now!)