Snacking Without the Shame Spiral
How to Stop Eating Your Feelings (and Your Whole Pantry) While Binge-Watching TV
Join me for a dose of snarky humor and witty commentary as I share the ups, downs, and lessons learned while navigating life, marriage, and parenting nuerospicy kids with an ADHD partner—all while trying to embrace the crunchy lifestyle!How to Switch to Intuitive Eating and Why It’s Beneficial (especially for Neurodivergents)
(aka How to Stop Eating Your Feelings and Actually Listen to Your Stomach)
Alright, folks, we’re about to dive into the magical, mysterious world of intuitive eating. This is where you actually listen to your body instead of your cravings that scream, “Eat the entire pizza… and then eat the leftovers!” The good news? It’s totally doable. The bad news? It requires some minimal planning—don’t freak out. Grab your notes app, your trusty pen, or whatever method you use to make sure you don’t forget this the second you put your phone down. Trust me, this is for your own good.
And before we get too deep into this, let me warn you: This could either inspire you to overachieve and plan meals for the next month (which, spoiler alert, you’ll change your mind on in about a week), or you’ll do absolutely nothing and move on with your life. Either way, don’t say I didn’t warn you.
Step 1: Let’s Talk Snacks (aka The Gateway to Intuitive Eating)
We all have that one snack we grab without a thought. For me? Cheese and crackers. But I’m going to need you to go out on a limb here and think bigger. Yes, gasp, more than just cheese and crackers. You need protein and veggies in your life, like yesterday.
Pro Tip: Go for pre-cut veggies that are ready to grab and go. It’s like your brain’s cheat code. Add a dip to dunk those veggies in because, well, it’s a dip—who doesn’t love that? Then, throw in a protein source (like summer sausage, sliced lunch meat, tuna, or—get this—cottage cheese cups). You’re welcome.
If you can’t do that, at least upgrade from chips to something vaguely nutritious. We’re talking baby steps here, people.
Step 2: Easy Snacks, Because We Are Not Climbing Mountains Here
Here’s the deal: we’ve all been mindlessly munching while watching TV. You’re watching your 10th episode of a show, and before you know it, you’re in a full-on tortilla chip trance. You’re on the verge of finishing an entire bag, and then you realize—oh no. You just ate a bag of regret. Been there, done that.
Instead of pretending we don’t do this, let’s just call it for what it is: you need to buy snacks that won’t put you in a spiral of shame. Grab-and-go veggies, protein-packed treats, and maybe even a little hummus or guacamole. You’ll be snacking like a grown-up, not a teenager at a sleepover.
Snack Like a Grown-Up:
Pre-cut veggies: Carrots, cucumber, bell peppers, and celery—ready to go with no excuses.
Guacamole or hummus: Grab those veggies and dive right in. Healthy fats, and it’s like you’re eating a fiesta.
Nuts and seeds: Almonds, walnuts, sunflower seeds—protein-packed and crunchy.
Cheese slices: Just don’t grab the whole block, okay? We’re adults here, not grazing cows.
Greek yogurt with honey: A little sweet, a little tangy. Throw in some granola if you’re feeling fancy.
Cottage cheese: Yes, it’s underrated. Top it with some fruit or maybe even a sprinkle of everything bagel seasoning. You do you.
Hard-boiled eggs: Don’t be scared. They’re like little protein bombs in a shell.
Beef jerky or turkey jerky: It’s like nature’s candy, but better.
Rice cakes with almond butter: Fancy and simple. Add a little cinnamon for extra flair.
Protein bars: But only the ones that actually taste good. No chalky weirdness here.
Roasted chickpeas: Crunchy, flavorful, and packed with protein. You won’t miss those chips, promise.
Now you can snack like a grown-up, without the shame spiral that comes with eating a whole bag of chips in one sitting. You’ve got this.
Step 3: Hydration Nation (Water, Tea, and Everything In Between)
Here’s a real gem for ya: dehydration can mimic hunger. Yep, it’s a sneaky little thing that makes you feel like you need a snack when all you really need is a glass of water or tea. So, before you reach for the nearest junk food (looking at you, bag of chips), try chugging some water first.
Oh, and tea? It’s a bonus. If you don’t like it, try it iced or hot with a little honey. Suddenly, you’re not craving chips—you’re craving... hydration? Yeah, I know, it’s a strange concept, but it works.
Step 4: Are You Hungry... or Just Bored?
Now, this is a game-changer: ask yourself, “Am I really hungry, or am I just bored?” This is where neurodivergent folks tend to excel because we're already good at tuning into our inner thoughts (sometimes a little too well, but let’s not go there).
If you’re bored but you still want to eat, try distracting yourself with something like fidgeting, folding laundry, or literally anything that occupies your hands and mind. You’ll be amazed at how much that can prevent mindless eating. Sometimes, you just need a hobby... or, you know, to keep your hands busy while you watch the endless stream of TV.
Listen to Your Stomach, Not Your Habits
Intuitive eating isn’t some magical one-size-fits-all trick. It’s about getting in touch with your body’s natural signals and finding a rhythm that works for you (without turning your kitchen into a Pinterest board). Start slow, swap in better snacks, use technology to make planning easier, and remember: hydration is your friend.
So, take it one step at a time, and for the love of snacks—don’t go planning your meals for the next month. You’ll change your mind. I promise. Let’s just start with today and see where that takes us.
Alright, now go on. Drink some water, eat a veggie, and maybe don’t finish the entire bag of chips this time. You’ve got this.
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