Hi Reader,
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Have you ever opened the cupboard or fridge looking for something to snack on, even without feeling the same hunger you feel before lunch or dinner?

It's not just you, it used to happen to me too, and it happens every day (and multiple times a day) to many other people. That's why we keep talking about emotional eating, and specifically, I want to give you some practical tips you can implement right away to deal with it.

Step one: work on the environment

Even my husband Alessandro, when he feels particularly stressed, tends to look for something to nibble on in the kitchen. For this reason, we decided not to keep snacks like chips and cookies at home (hypercaloric and ultra-processed foods), to avoid the consequences of his emotional eating attacks.

This was the first tip: to avoid temptations, work on the environment around you. Make your home a place that promotes healthy food choices: eliminate snacks and replace them with more nutritious and healthy options. This small change can make a big difference in the long run!

However, we always have something tasty in our pantry: dried fruit! Cashews have always been his first choice.

Well, I should say "were"... but I'll get to that in a minute!

Dried fruit is an excellent source of good fats and contributes to heart health thanks to essential fatty acids. However, it's important not to overdo it: it's very high in calories! For example, a 30-gram serving of almonds, walnuts, or cashews contains about 200 calories. So, it's very easy to consume too much without realizing it and end up consuming more calories than necessary.

Here's how you can deal with nervous hunger

As I always say, awareness is the first step in addressing any problem, and in the last newsletter, I shared some helpful tips in this regard (if you missed it, you can read it here: Can you recognize nervous hunger?). In addition to working on the environment around you, if you feel it might be emotional eating, try applying these tips. Move a little!

• Get up and do some simple movements: a short walk around the house or office, some stretching, or calf raises. Calf raises consist of slowly rising up on the balls of your feet, maintaining balance, and then slowly returning down. They are great for improving circulation in the legs and can even be done at your desk. Listen to your favorite music.
• Put on your favorite song (or playlist)! Distracting your brain with music can help you get through the critical moment without even noticing.
• Prepare an herbal tea! This is the suggestion I gave to Alessandro, and it worked very well for him. A hot herbal tea is perfect at this time of year: it warms, relaxes, and helps to distract you from hunger. And plus, it's a great way to increase your fluid intake throughout the day!

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I hope these tips are helpful!

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Silvia
​Eating Coach & Co-founder of Weekly Menu