4 Simple Tips to Kick Your Late-Night Snacking Habit

It’s not necessarily the terrible dietary devil it gets made out to be, but for some people, late-night snacking can turn into a problem.

How I Learned to Deal With Food Bullying and You Can Too

By Mina Kashani, NLC Many years ago, long before gluten was a buzzword, I was diagnosed as “gluten intolerant.” As soon as I followed the prescribed diet, my life changed.  No more weeks of stomach pains. No more eating bland food. No more fetal position. Happiness. And everyone was happy for me. WRONG. I have had to fight food bullying my entire adult life, and this became just another opportunity for those around me to judge my eating patterns. One would think that as adults we’d move past bullying. What I’ve learned is the opposite: people often manifest their insecurities around eating and food choices. What Food Bullying Looks Like I made a rule for myself once I started working in corporate America: No sweets at work. Simple enough. However, every time you turn around there is a birthday, engagement, retirement…or it’s just Friday so that means cupcakes.  I did not involve anyone in my rulemaking. It was just for me, and the only person that needed to follow it was me.  But the comments I got ranged from funny to ridiculous to mean. “Are you really trying to get smaller?” “Just eat one bite; it won’t kill you!” And my favorite: “Are you anorexic?” All of these comments from adults in a professional setting. RELATED: Do You Suffer From Disordered Eating? Then I threw in an unheard-of food allergy and the games really began. The situation that sticks in my mind to this day is dinner with a large group of girlfriends one evening. The group included meat eaters, vegans, vegetarians, and me, the lone gluten-free gal. I felt very comfortable with these women, as throughout the years we had accommodated each other’s eating habits without drama. However, this particular evening, as I was ordering and making a few changes to the meal to accommodate my allergy, my friend, the vegetarian, spoke up. “Oh good Lord, Mina, your gluten-free thing drives me crazy. Just order,” she said. “It’s not going to kill you.” I was in shock. This was a person I had hosted in my home for dinner many times. I had created special vegetarian meals for her, which many times meant cooking two separate meals.  But my “gluten-free” drove her crazy? RELATED: The Dos and Don’ts of Going Gluten-Free How to Deal With Food Bullying That night, I went home in shock and thought about the whole situation. Why would my eating habits drive someone crazy? Why would what I had on my plate affect anyone else?  It made no sense to me, because to be honest, I could care less what others had on their plates. Unfortunately, this same scenario happened a few times with other people, but now I’ve learned to handle it better. I don’t meet their mean-spirited comments with comments of my own. Instead, I try to throw in a little comedy. I might say, “Okay, I will take one bite if you promise to come to my house at two in the morning when I’m in the fetal position.”  That usually quiets them. Thankfully, with gluten-free becoming a “craze,” there are more options on menus, which means  less time spent discussing my meals with waiters. Still, there will always be people who judge my choices and make comments. What I’ve learned to focus on is the fact that food bullying is about them, not me. It’s my plate, and I eat by my rules. About Mina: Mina is a yoga teacher and graduate of The Nutrition School. Her interest in health and fitness began early. She calls her mother “the original hippie chick” because growing up, everything was homemade and healthy. The main snacks were popcorn and fruit. This was paired with her Iranian father’s Middle Eastern diet, so processed foods were a rarity, and the combination made for an interesting diet, ranging from yogurt to cornbread. Staying active is also a top priority for Mina, so after almost 16 years of practicing yoga, she became certified to teach four years ago. Yoga and hiking keep her sane and healthy. Mina currently resides in Belgium with her husband and finds every excuse to be outside and keep her obsession for tortilla chips under control.  

Do You Suffer From Disordered Eating?

  Do you think about the consequence of a meal far after it’s over?  Do you weigh yourself at least once a day, thrown off by the slightest change in the number? Do you restrict foods or entire food groups that limit the amount of food you consume? Do you skip meals, use laxatives, or attempt to fast? If any of this sounds familiar, you may be suffering from what’s known as disordered eating. Disordered eating includes a wide range of thoughts and behaviors that, according to the DSM-IV (a fancy diagnostic classification tool used by the medical community) don’t warrant a diagnosis of a specific eating disorder, like anorexia nervosa or bulimia. However, it should in no way be minimized or thought of as less destructive or mentally invasive. Both eating disorders and disordered eating carry harmful consequences. Because disordered eating is less “extreme” than anorexia or bulimia in terms of endangerment to life, many people, including those suffering, don’t realize the impact it has on their mental and physical health. People may begin to socially withdraw, often saying no to dinners/dates. Sometimes the suffering can manifest itself in anxiety or depression. Often, constant denial that there’s anything wrong exists. The symptoms are harder to detect than a traditional eating disorder. Because this condition is more “silent” than a traditional eating disorder, it’s less likely to picked up by family and friends. Many people suffer for far too long before realizing that the inner pain and conflict they feel isn’t “normal”. Others consider their feelings of guilt and shame to be completely normal, and live their entire lives without getting the help that is available. The Signs and Symptoms of Disordered Eating Rigidity around food and exercise regimen Feelings of guilt and shame when making what’s considered to be “poor” eating decisions Emotionally driven eating Preoccupation with food, body, and working that causes stress and negatively impacts other areas of life Dieting Misusing laxatives/diuretics/colon cleansers Denial of physical hunger and satiety, usually for the sake of losing weight How Did Disordered Eating Happen? In my opinion, disordered eating is the result of the messages we see and hear in magazines, commercials, and television that have left men and women suffering. 1200 calorie diets have been drilled into our head for years.  Home economics, health class, and the science courses have failed to fully teach the science of food and relay the importance of individualized needs. We live in an “Eat this food, don’t eat that food” society, which frequently contradicts itself. Ever been told avocados are healthy, but then told they make you fat? We make 200-300 food choices per day. Without a clear understanding of what a food will do to our bodies, our perplexity intensifies. How to Recover From Disordered Eating First, you must identify that you’re living in pain, and that the pain isn’t normal. Whether that be negative self worth, obsession with food, binging, or a refusal to eat in restaurants or outside of your home. Second, accept that you’re not to blame. This is 100% not your fault. These feelings are so abundant that they can pass as the norm for many people. Social media has become a part of our routine, and with millions of messages flooding our brains daily, we’ve become more susceptible to eating disorders and disordered eating. Third, understand that it’s possible for you to improve your relationship with food and your body.  If you want to get out of the messed up relationship you have with food, the power is yours. Fourth, seek help. Whether from a psychologist or a Registered Dietitian, make a plan with a health professional who can steer you in the right direction. The process of recovery may take anywhere from a month to a few years. Be patient with yourself and the process and know that you’ll soon be able to focus on the important things in life. About Lisa: Lisa Hayim, MS, RD is a Registered Dietitian and Mindful Eating Expert in New York. She holds her Master’s in Nutrition and Exercise Physiology from Columbia University. She works in private practice, helping clients and patients learn to eat real food and make choices mindfully. Lisa believes that healthy is a complete state of physical, mental, and social well being. When we nourish our bodies with whole foods and learn to be mindful, we are not only preventing and combating disease, but effortlessly learning to appreciate our bodies. Follow Lisa on Instagram @TheWellNecessities, or head to TheWellNecessities.com  or plant based recipes that are 5 or less ingredients!