Freedom to Snack

October 28, 2021

Elizabeth Beil

Snacks serve a purpose. They are nourishing, satisfying and provide energy for our bodies to be sustained throughout the day. Often times, when beginning a journey towards better health, one will focus on eating three good meals throughout the day but fail to recognize the importance of snacks. Snacks are not the enemy, and in fact, they are quite the opposite.

So, we understand that snacking is not the enemy but it’s important to understand why you’re snacking. Is it to relieve stress from the day? To find satisfaction after a non-satisfying meal? To get a boost of energy? Or Is it out of boredom? Understanding why you want a snack is the key to finding what that snack will be and how much of it you will eat. It’s just as important during snacks to honor your hunger and fullness cues as it is during meals. Eat when you’re hungry and stop when you’re full and it doesn’t matter the time of day as long as you listen to your body’s cues.

Snacks are one way to keep a person from feeling ravenously hungry at meals and out of control around food. Give yourself the freedom to enjoy snacks. Have a snack because you need energy and want to be satisfied.

Put it into practice:

There are no rules when it comes to snacking, but there are ways we can maximize our satisfaction and the energy we get from snacks. Just in case you missed it the first time, there are no rules! There is not a set time for eating a snack and there is nothing off limits. Anything goes! If you want more information on the freedom to eat whatever you want, whenever you want… check out this blog post .

If you are looking for some structure and want to know how to best fuel your body, use the plate method by pairing a carbohydrate with a protein/fat. Here are some ideas:

Toast with peanut butter and honey

Cheese and an apple

Crackers with chicken salad

Chocolate with dried fruit

Yogurt with fruit and granola

Veggies with hummus

More ideas Here!

Feel free to take these ideas and run with them! Find your plate method go-to’s with your own likes and dislikes. Have fun and notice the difference in energy you can feel when you finally allow yourself the freedom to eat snacks!

Creative Sandwich Ideas

I find when working with clients who don’t enjoy cooking, it can be difficult to find ideas that don’t include cooking! Here are some out of the box sandwich ideas to get you started!

Eating Seasonally in Autumn

Autumn weather is finally upon us. With this recent change in season, it’s worth considering if there should be a change in our nutrition. In recent years, we have gotten accustomed to full access to all foods any time of the year. However, there are certain benefits to eating seasonal foods, some of which we will cover in this blog. Not to mention that foods abundant in autumn are comforting, warming and nourishing.

Hunger Fullness Scale

When one’s body doesn’t get the energy it needs from food, it can trigger intense biological mechanisms that can affect the body both physically and mentally. Today, we often see eating or not eating as a matter of willpower. The focus is far too often on deprivation, when in reality, there is a biological need for energy. Interestingly, when deprivation is increased, there is a heightened desire for food, along with increased salivation and an increase in digestive hormones. Fueling your body with adequate energy, according to your hunger cues, will lead to moderate, mindful eating.

The Difference Between an Eating Disorder and Disordered Eating

Our culture is obsessed with weight, health, nutrition, food, exercise etc. Many of my clients when I ask them about the health and wellness field, they quickly state they do have or had an obsession. The amount of disordered eating in our society is astounding. Some research has even stated that up to 50% of people in the world have a poor or disordered pattern with their eating. Whereas eating disorders (ED) make up 1 to 3% of the population.

Intuitive Eating on a Budget

When it comes to being an intuitive eater, cost can be seen as a potential barrier. How is one supposed to eat intuitively, with respect to their body’s signals, if they have a tight budget? From my own experiences as a college student, I can confidently say that not only can intuitive eating on a budget be accomplished, it can actually be enjoyable!

Freedom to Snack

Elizabeth Beil

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