Nighttime Eating Strategies

Struggling with Nighttime Eating and Noshing?

I wanted to share some of the challenges and struggles that I often hear from my clients related to NIGHTTIME EATING or Overeating.

“I am good all day and then I can’t stop eating at night.”

“I have worked hard all day and deserve a reward.“

“This is the only time I get to unwind and feel like something as treat.”

“I am working right through lunch and have no time.”

“I can always start tomorrow.”

How familiar are these words especially during this time of quarantine, stress and uncertainty?

I want to start with some nutrition fundamentals that may seem obvious but are really essential! If you don’t adequately NOURISH your body during the day, it will cry out for more at night and catch up to you. It is not just mind-over-matter as many may say, rather there are true physiological (hormonal), emotional and environmental needs that must be met. This is probably why the majority of successful clients are focused heavily on nutrition habits and strategies during the day. Making sure to focus on a HEALTHY PLATE during the day is critical to avoid the nighttime excess. Hydration and a healthy snack can also go a long way too. Keeping it simple and repeating these habits can lead to significant lifestyle changes.

It is also important to acknowledge that while many clients state that they are eating properly, after reviewing their food journals, it is often not the case, revealing misunderstanding and confusion as well as nutritional deficiencies.

Therefore, it is important to focus on MY THREE KEY STRATEGIES…

Food Quality
Food Quantity
Food Timing

Keep it Simple and Repeat!!

Here are some simple strategies to get you started:

• Include leafy green vegetables to increase nutrient density which can also help to retrain the palate and reduce cravings
• Include clean protein throughout the day and at each meal
• Include heathy fats at each meal and small amount of complex carbs depending on Carbohydrate Tolerance (depending on age, exercise, food intolerances)
• Eliminate or Reduce Processed Foods:  Sugar, flour, refined vegetable oils and other highly processed foods. Some boundaries are essential and commitment is required!
• *****Throw away the secret treats, consider a kitchen clean out and get excited to start a new journey.
• Time of day – Circadian Rhythm and Intermittent fasting. There is much research in these areas of nutrition. For many individuals, a healthy breakfast is essential to balancing hormones (insulin), optimizing digestion and energy. While others can start their day later with Intermittent Fasting. I am one who alternates between days of eating breakfast and days of Intermittent fasting. Listening to your body and checking in with yourself will lead to great self awareness.
• Gut and Digestive health – Awareness of fibre intake, including more prebiotic and probiotic foods and digestive health has a great overall impact.

   

Embracing change and the addition of nutrient dense foods to your day can greatly help to reduce nighttime eating!!

Marsha Fenwick, C.N.P.  R.R.T.