How do you deal with change, NAME?

Are you an emotional eater when it comes to change?

I am, and so's Erin.

"I eat when I'm bored with life or life is changing in ways I don't like," Erin said

That's her biggest nutrition concern at 47 and why she ended up in my online office.

"I eat when I'm happy, sad, to please other people (food pushers)…all the reasons, and all the foods I shouldn't eat."

What's the deal with emotional eating? Is it bad? Should you roll with it?

Honestly, life and body changes in perimenopause are hard, and food is often the easiest coping tool you have.

And, there is a profound difference between physical hunger and appetite. Let's break it down.

Physical hunger is tied to interoception or automatic body cues, like needing to pee.

Appetite is desire. You have a desire to eat because food smells, looks, or sounds good.

You might have a strong appetite if you're physically hungry. But the two don't always exist together.

Say you eat a satisfying breakfast and rush off to a dreaded dentist appointment.

The dentist's office is a few doors down from an artisan bakery.

You come out of the appointment, teeth feeling like they just had a Swedish massage, and the taste of vinyl gloves lingers in your mouth.

You catch the scent of fresh-baked froccia bread as you walk to the car.

You're not physically hungry, but the smell lures you into the bakery.

You have an appetite for something sweet, bready, and rewarding after a dentist appointment.

Craving fresh-baked goods is part of normal eating. Don't judge yourself if you give in and get the cookie, pastry, or warm froccia bread. You're human!

How do you know if you're emotionally hungry or genuinely need a snack?

Try the 3 C's strategy from The Midlife Feast Community, hosted by my friend and colleague, Dr. Jenn Salib Huber, RD, ND

The next time you have an appetite for food without a feeling of physical hunger, ask yourself...

Do you need calories? How long has it been since you last ate? If it's been more than a few hours, you might need a snack.

Do you need comfort? Food can be comforting, but what else brings you comfort? Time in nature, meditation, reading, journaling, gardening, playing with a pet, talking with a friend, making art, etc.

Are you conditioned to need food in this situation? You have the habit of munching on chips on the commute home or while driving kids to practice. Or dinner is done, kids are doing their thing, time for Netflix and cookies.

Pause for 5 minutes to reflect on the 3 C's.

Remember, food is still an option, but is it your best option in the moment?

What other tools do you want to include in your emotional coping toolbox, Reader?

Here are 3 of my most recent tools of choice - yes, one of them is food.

1. A daily yoga practice online with Melissa Mooney in the My Peak Challenge online fitness program

2. A 10-minute meditation from the Calm App right before I turn off the light and before I get out of bed in the morning.

3. Firefly Crackers

Firefly Crackers

Makes about 6 cups of crackers

These crave-able crackers are packed with fiber from whole grains and beneficial bacteria from fermented brine from Firefly Kitchens. Spread them with your favorite hummus or herby pesto, or top them with well-aged cheese for a party in your mouth and a happy, healthy gut.​
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1 cup spelt flour

1 cup rye flour

½ tsp FireFly salt, any flavor

⅓ cup sesame seeds

Mix dry ingredients in a medium-sized bowl

Then add…

½ cup sourdough starter discard*. SEE NOTE

6 TBSP extra virgin olive oil

4 TBSP FireFly Brine, the same flavor as the salt above

Dash of warm water if the dough is too dry

Mix well until a dough forms. Then knead the dough for about 3-5 minutes.

Place the dough ball in a clean, warm bowl, then cover it with a plastic bag and a moist towel over the top. Put the bowl in a warm spot, about 70 degrees F, for 4-6 hours. This ferments the dough to build flavor and help your body digest the crackers better.

After the dough is done fermenting, it should have increased in volume slightly and smell a little tangy.

Use a rolling pin, roll the dough on a large cutting board or other surface you can cut on. Roll the dough to about ⅛ inch thick (about as thick as a Wheat Thin!)

Using a sharp knife or bench scraper, score the dough into crackers about 1 ½ ” square.

Remove the individual crackers from the cutting surface using a bench scraper or thin spatula.

Put the crackers on a baking sheet lined with parchment paper with about 1” in between to allow air to circulate and make the crackers crunchy.

Bake at 350F for 10-15 minutes or until golden brown and no longer soft like a cookie. The crackers will continue to crisp as they cool.
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NOTE: If you don’t have sourdough starter discard, you can make a fermented “slurry” to add to the cracker dough.

In a small bowl, combine...

1 tsp yeast

½ cup warm water

Stir so the yeast dissolves completely

Then add ⅓ cup all-purpose flour, preferably whole grain

Mix well and add to the cracker dough recipe above in place of the ½ cup of sourdough starter.

Original recipe: Amanda Bullat RDN, Alpine Nutrition

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Remember, the point isn't to white-knuckle it through food noise and ignore your appetite when you need an emotional boost.

The point is to know when you're doing it, why, and ask yourself if food is the best tool to help you cope.

What's your go-to craveable snack?

Hit reply! I need more snack ideas for the busy summer season ahead 😎
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Enjoy the weekend savoring food and your body!

Amanda

PS: What's the deal with emotional eating? Is it bad? Should you roll with it? Honestly, life and body changes are hard, and food is often the easiest coping tool you have. And, there is a profound difference between physical hunger and appetite. Scroll up for the 3 C's strategy to help you navigate appetite and food noise when you're not physically hungry.