Late-night Snacking Spree

MCC Weekly Wellness Info

Can you relate? Most of us have been in this situation. We practice self-control throughout the day; pack a healthy lunch, exercise, and drink more water than soda. Then, when the sun goes down, our cravings come on with fangs and horns! We find ourselves giving in to these cravings, time and time again. No matter how many locks we put on the cabinets and fridge or how many healthy alternatives we stockpile in the house, our cravings win and we find ourselves feeling bloated, defeated and hopeless. So how can we stop those late-night snacking sprees? Let’s take a look-

Why do they happen at all? Cravings can be a signal to let us know we’re lacking something important- water, vitamins, minerals, protein, carbohydrates or fat. If we don’t get enough nutrients throughout the day, then when our body prepares to sleep (which is when we re-build and restore from everything we have done during the day) our cells tell our brain we need to stockpile nutrients.

What can we do to prevent them? We need to start fueling our bodies as soon as we wake up. One of the best ways to keep energy levels high and feel full longer is to have a high-quality high-protein breakfast, lunch and dinner. (See examples below!!)

How do we “win” when they do occur? If the temptation to raid the house for all things fatty and sweet does occur, try taking a walk around the block and drinking a large glass of water. If you still feel the need to eat something, reach for lean protein and maybe a few veggies instead. (Again, see below for examples!)

This Week in Wellness

Oct. 15th 12:45-1:15- Lunch N’ Learn, “Exercise 101”, M/W&F Room 123

Oct. 18th 9am - Walk MS: Waco 2014, Heritage Park. Contact Clif-Ann Paris for assistance.

Monday	Tuesday	Wednesday	Thursday	Friday
7:30-8:15am Bootcamp Tennis Courts		7:30-8:15am Bootcamp Tennis Courts		10:30-11:30am Wellness Walkers MCC Outdoor Track
12:45-1:15pm H.I.I.T. Fitness Room (119)		12:45-1:15pm Lunch N’ Learn M/W&F Rm. 123	11:30am-12:30pm Beginner Yoga PE Gym (100)
	4:00-5:00pm Pilates Dance Room (020)	4:30-5:30pm Zumba Dance Room (020)	4:00-5:00pm Pilates Dance Room (020)

Fit Tip & Challenge

When preparing meals, try to avoid super sugar-sweetened items (cereals, pastries, etc.) which cause a huge spike and then a quick drop in blood sugar levels. Instead, choose whole grain foods that will fuel the brain without the huge increase in blood sugar, and proteins that will help keep us full and our cells functioning properly. Keep a log this week of all of the foods you eat. Make notes about how you feel at the end of the day.

Granola bar and a banana – look for granola bars that are low in sugar and high in protein and fiber.

Low-fat (Greek) yogurt with homemade trail mix – mix together your favorite nuts and dried fruit ahead of time for a crunchy topping (caution- a little goes a long way with nuts and dried fruits).

Low-fat string cheese with whole-grain crackers and an apple.

Hard-boiled egg and a whole-grain English muffin.

Eat a variety of produce throughout the day (carrots, sliced bell peppers, cucumbers, celery, spinach, etc.) to ensure that you get plenty of healthy nutrients to prevent cravings later on. Add in some protein (boiled egg, deli meat, low-fat cheese, etc.).

Avoid processed carbohydrates (white breads, pastas, etc.) and sugar, especially in the evening. These are high glycemic index foods, which cause the spike and fall of blood sugar levels. When the blood sugar plummets (think 30-60 minutes after the meal) our brain signals the need for more (bring on the dessert craving)!

Other ways to beat the late-night-snack-attack: take a walk, read a book, turn off the TV, write in a journal, clean house, do yard work. Sometimes the craving is psychological (bored, stressed, angry, sad, happy, response to advertising) and can be overcome by focusing on other aspects of life. 

Visit the following links for more info and tips on this topic-

https://www.acefitness.org/acefit/expert-insight-article/3/3174/what-are-some-quick-healthy-breakfasts-i-can/ 

http://www.today.com/health/7-new-tricks-banish-late-night-food-cravings-good-1D80102387