Taming the snack monster

Hi friends ๐Ÿ™‚ How’s your day going?

Lately I’ve been doing something fun that I haven’t done in a while: training a client on a distance basis. Recently, I got an email asking for some guidance, and decided to go for it since this particular individual knows how to lift weights and is already comfortable working out. I send her a plan each week and we have a weekly Skype chat to answer questions and go over goals. I’m absolutely loving it ๐Ÿ™‚

Yesterday, we spent some of our conversation talking about smart snacking and taming the snack monster.

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(Why are those little bunnies so delicious??)

This is something I’m sure many people can relate to. It’s easy to grab a snack when you’re feeling emotional, hormonal (gimme alllllllll the chocolate), or bored.

Before I continue on with this post, I just want to clarify that I’m talking about mindless snacking, not depriving yourself if you’re actually hungry. You need to nourish and feed your body! If you feel that reading the rest of this post would be uncomfortable or triggering for you, it might be worth a skip. What we read can affect our minds, and it’s up to everyone to us their best judgement. If you’re experiencing or recovering from an eating disorder, I’m sending all of my love and healing wishes to you.

Back in the day, I was a big-time snacker, mostly out of boredom, sometimes out of emotion. Containers of coconut milk ice cream tasted even better when the Pilot was deployed and I hadn’t heard from him. Even when I was in and out of the house all day with school and work, when I was home, I’d grab something to snack even when I wasn’t really hungry. I’ve kind of gotten away from it. Now, when I have a snack, it’s a good and filling one, instead of random bites here and there.

Here are some of the things that have helped me tame the snack monster:

-Eat something healthy first. Usually if I’m my sweet tooth is going wacko, it’s not real hungerโ€ฆ  I’m just feeling tired and looking for a sugar buzz. So I’ll grab something healthy AND sweet (like an apple with almond butter) and if I still really want the sweet treat afterwards, I eat it. NBD.

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-Drink lots of water. Getting enough water can be tough, but if you stick to it -aim for 96oz a day, and yes, tea and coffee count towards water intake- your skin and fullness levels will thank you. I always feel amazing when I drink enough water, and notice that I’m not as snacky.

-Keep easy-to-grab and smart choices on hand. Fresh fruit, homemade hummus with cruditรฉs, trail mix, amazeballs, Paleo bread, turkey roll ups and smoothies are some favorites.

Practice yoga. I find that when I devote time to a regular yoga practice, I’m more mindful of everything, snacking included.

-Make lunch and breakfast more satisfying. If I skimp on breakfast or lunch, I’m naturally much hungrier (and need to snack more) during the day. Don’t be afraid to enjoy a hefty breakfast and lunch, filled with lean protein, smart starches and healthy fats. 

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-Save the sugar for later. I’m not sure if this happens to anyone else, but if I have something super sweet in the morning or with lunch, my sweet tooth doesn’t stop all day. I like saving sweet treats for dessert with a glass of wine. After that, my sweet tooth and I head to bed ๐Ÿ˜‰

So tell me, friends: any tips for taming the snack monster?

What’s your favorite easy snack?

Lately, I’m loving homemade trail mix with almonds, sunflower seeds, dried cranberries and dark chocolate chips.

Hope you have a wonderful day!









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  1. JennP on October 8, 2013 at 10:47 am

    I always keep dark chocolate covered espresso beans in the pantry. They are perfect when I just want a little something chocolatey, but they aren’t something I can eat more than a few of at a time. The caffeine is a nice bonus too ๐Ÿ™‚

  2. Ali on October 8, 2013 at 11:01 am

    I love the yoga tip ๐Ÿ™‚ That one works so well. Great ideas all around. Also, you have guns! <3

  3. Danielle on October 8, 2013 at 11:28 am

    Bonus tip: move to a country where adults don’t snack to the degree that it’s frowned upon. France, for example ๐Ÿ˜‰

    Kidding, mostly, but I have found that the best way to tame the snack monster is to get out of the habit of feeding it in the first place. At this point, I’ve basically trained myself to eat three square and satisfying meals. I have no qualms about grabbing a handful of nuts in between if need be though!

  4. Kris on October 8, 2013 at 11:33 am

    Eating something healthy first… you know I’ve probably read this before or maybe not but its really a duh moment for me. I’m going to do this from now on as I suspect I wont want the candy or chips afterward.

  5. Angie on October 8, 2013 at 12:23 pm

    Do you often take on clients for distance training?

    I’m considering some options – I’d like to tone up for my June 2014 wedding. ๐Ÿ˜ฎ

    • Fitnessista on October 8, 2013 at 2:10 pm

      no, this was the first i’ve done in a long time. when we lived in valdosta, i had a few distance clients. it may be something i start to do more often, but i’m waiting a few weeks to see how it works out with my schedule/life
      so excited for you and your wedding!

      • RachelG on October 8, 2013 at 3:03 pm

        Oooo fingers crossed you decide to do more long distance training/coaching! All of the dude trainers at my gym intimidate the hell out of me. ๐Ÿ˜›

        Good luck with your wedding, Angie! I’m t-minus 10 days away from mine and I’m learning that all of that BS “just breath” advice is actually really good/legit. lol.

  6. Lauren @ Focused To Be Fit on October 8, 2013 at 4:37 pm

    When I want to eat, but know that I’m not hungry, I brush my teeth! When my mouth us minty, I have no desire to eat. I keep a toothbrush and paste at work now for this very reason!

  7. Julia on October 8, 2013 at 7:20 pm

    Any chance you can share where that top is from? I’m a sucker for anything with hearts!

    • Melissa on October 8, 2013 at 11:43 pm

      I’d love to know too. Super cute ๐Ÿ™‚

  8. Sarah on October 9, 2013 at 1:09 am

    I also love the top! Where from?? Although I’m thinking it was a stichfix item??

    • Fitnessista on October 9, 2013 at 10:06 am

      yes! the brand is daniel rain

  9. Hillary | Nutrition Nut on the Run on October 9, 2013 at 10:56 am

    I make a similar trail mix: walnuts / sunflower / pepitas / dried cherries / chocolate chips

  10. april on October 12, 2013 at 5:20 pm

    if i find myself snacky (read: usually bored or stressed), i find that going on a short walk usually helps tame the snack monster… plus, the fresh air and exercise aren’t so bad either. ๐Ÿ˜‰

    i’ve added more fat and protein to my breakfast and lunch meals, as well. i used to eat a really small bowl of oatmeal for breakfast and become hungry within an hour or so, but now my meals are more substantial and i don’t need a snack in between meals.

  11. Anna Crouch on October 13, 2013 at 10:12 am

    I have some blood sugar issues, so I like to plan out a snack for every afternoon because it’s not uncommon for my blood sugar to drop in the afternoon between lunch and dinner! (I kind of eat an early lunch, which leaves a longer gap). I know if I don’t eat a snack at that time, I’ll just go crazy at dinner and eat too much! I’m at school all afternoon, so instead of hitting the vending machine or buying a pastry at the coffee shop, I keep a bag of ready-to-eat snacks in my car, such as lara bars, kind bars, trail mix, or other snacks higher in protein and fat content, so I feel satisfied and my blood sugar stabilizes. When I’m home on break I definitely want to snack more, mostly out of boredom and feeling purposeless with my time. What helps for me is to get out of the house every now and then, and if I can’t, distract myself with laundry, cleaning or something that will make me feel like my time has a purpose. I’m not as bored, and I feel like I’m accomplishing something, which keeps my appetite down. Funny how the mind and emotions affect appetite huh? ๐Ÿ™‚

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