Let's talk about the elephant in the fridge today! If you are an emotional eater (like me), maintaining good nutrition in the face of stress can seem hard, if not impossible. You have likely read every book and article in the world promising a quick fix or new "strategy" to manage your stress eating. Likely, none of these "tips" worked long term.

Chewing gum is not chocolate cake, and when you are overwhelmed, exhausted or dealing with stress or anxiety, your brain is less likely to settle for a tic tac instead of a cookie. Sugar and ultra processed foods alter our brain chemistry, making us feel better and less stressed or upset in the short term. In the long term, these foods make us feel guilty, lethargic, and like we lack self control, especially if we are trying to attain or maintain a healthy weight or meet specific nutrition goals.

You can be healthy at any size, but sticking to a mostly healthy diet supports physical and mental health. To manage stress eating, the first thing you need to remember is that loving yourself exactly as you are and giving yourself the same caring and grace you would give to a best friend is key. If you eat too much candy in the midst of a difficult work deadline or when your kids are driving you crazy, you are human. It has nothing to do with your character, value or worth as a person. But, there are healthier ways to cope with stress that will support your health and nutrition goals in the long term.

1. Find Your Why: Willpower is different from motivation and one key to conquering stress eating is knowing and calling on your health priorities instead of exercising willpower. Do you want to eat well to feel better? Lose a little weight so you can be more active? Are you maintaining a healthy diet to manage or prevent a health concern? Motivation is forever, willpower has a shelf life. Whatever your motivation is, call upon that instead of willpower when you are upset and feel like eating a dozen donuts.

2. Set Yourself Up For Success: Keep healthy snacks around that are easy to grab when you are exhausted and busy. If you have less healthy options in your house for others or for an occasional treat, place them in the back of the fridge or cabinets and put your healthy options in front of them. Make it harder to get to the items you are trying to steer clear of when you are stressed. Single serving low sugar yogurt, cheese sticks or a small pack of low salt nuts are great go-tos!

3. Find Healthy Ways To Cope: Develop healthy methods of managing stress. Meditation, a short walk, some deep breaths, writing in your journal - these are all great ways to help ground you when you feel out of control of your emotions. Sometimes when I am overwhelmed by work, stepping away to take 3 good, deep mindful breaths is enough to get me back where I need to be and away from the cookie jar.

4. Eat On A Schedule: Making sure you eat regular healthy balanced meals is also helpful for managing stress eating. It is easier to turn to a healthy coping mechanism like meditation or calming breaths when you aren't hungry. Consistently eating whole grains, lean protein and fruits or vegetables each meal also fuels your brain to put you in a position to make the best possible decisions when you are stressed out.

5. Be Kind To Yourself: If you still find yourself eating foods that don't support your nutrition when you are stressed or upset, remember to let it go, reset using your motivation, and move on. Know that you are amazing, and the next time will be different.

6. Practice Yoga: You knew I would say this, right? Yoga is a great way to help manage stress overall, and if you haven't practiced for a while now is a great time to start! Yoga is a way to manage blood pressure, and to connect your mind and body. Even doing yoga once a week makes a difference. It is also a great way to practice self-care, which is very important for managing stress and stress eating.

Sign up for a class with me today or set up time with me for nutrition coaching! Sometimes just having an accountability partner makes things easier.