Sleep Your Way to Better Eating: The Surprising Connection You Need to Know

Your eating habits play a significantly role in how well you sleep, but did you know that your sleep patterns can have quite an influence on your eating behaviour?

While much attention is typically placed on the food itself when it comes eating challenges such as emotional and binge eating, there are many other factors to consider and sleep should not be overlooked.

THE HORMONE CONNECTION

Lack of adequate sleep can lead to physical consequences such as hormonal imbalances, which may increase your hunger and trigger cravings for the less helpful foods. Acknowledging that insufficient sleep can exacerbate these cravings as a physiological response, rather than a personal failing, can foster self-compassion. Why is this beneficial? Instead of trying to offset binge eating episodes by restricting your food later, it encourages a shift towards self-care rather than sabotage. A focus on improving sleep won’t just help with eating challenges; It will also bring about significant health benefits across the board.

MEAL TIMINGS

What and when you eat can impact your sleep; insufficient daytime eating followed by overeating in the evening, especially close to bedtime, can disrupt your sleep. Malnourishment can elevate your stress levels and adversely affect sleep. Ensuring you eat enough and stabilising your blood glucose with sufficient protein, fibre, natural fats and slow-releasing carbohydrates can make a difference. Consider the balance of your meals rather than striving for perfection (which doesn’t exist – by the way). Of course, a good night’s sleep will make it easier to eat in a balanced way the next day.

PSYCHOLOGICAL IMPACT

Poor sleep quality also has psychological ramifications, affecting the higher brain functions responsible for self-control, decision-making, and rational thinking. Adequate sleep is necessary to restore these cognitive processes, allowing for more constructive decision-making. Conversely, chronic stress driven by negative thoughts about food, dieting or your body is also likely to disrupt your slumber. This can keep you stuck in a perpetual cycle of negative thinking, poor sleep and unwanted eating behaviours.

Furthermore a reminder that alcohol consumption, which you may turn to in times of stress, can disrupt your REM sleep, impacting overall sleep quality. It’s also worth reflecting on your individual sensitivity to caffeine, which varies from person to person, and may be playing a part in night time wakefulness.

Six Tips for a Good Night’s Sleep:

Focus on one small adjustment at a time and remember that consistency is key!

1. Experiment with Eating Earlier: Consider experimenting with eating earlier a few days a week. This is about understanding your body and finding what works best for you. If needed, have a nutritious snack before bedtime to avoid going to bed hungry.

2. Eat Enough: Ensure you are getting enough food throughout the day to help stabilise your blood glucose and to help prevent disturbed sleep.

3. Embrace Outdoor Time and Daily Movement: Spend time outdoors when you can and take some gentle exercise every day. A brisk walk ticks both boxes.

4. Set Up a Sleep-Friendly Environment: Dim the lights and limit electronic device use before bedtime. This will reduce your exposure to sleep-blocking blue light and minimise nighttime stimulation. Ensure your bedroom is dark and kept at a comfortable temperature for optimal sleep conditions.

5. Keep to a Consistent Sleep Routine: Avoid napping during the day and go to bed at the same time every night. This can positively impact your body's ability to reset your circadian rhythm, promoting better sleep.

6. Minimise Alcohol and Caffeine Intake: Avoid using alcohol to help you sleep. Alcohol is a stimulant and can mess with your sleep. Similarly, limit caffeine consumption and avoid drinking it later in the day.

As you work on your eating challenges, remember that fixing your relationship with food involves a multifaceted approach. By addressing the physical, emotional and psychological aspects, you can gradually build a lifestyle that supports you on this journey.

 Do you long for a happy relationship with food, but are feeling lost on where to begin? Grab my FREE guide Breaking the Cycle - Your First Steps to Healing Your Relationship with Food, to kickstart your journey today

This invaluable resource will help you:

✔️Know when you’re really hungry and when you’re not

✔️Learn when to eat that’s best for you

✔️Know the best snacks to help you stop craving and feeling out of control

The startling truth about artificial sweeteners

This week I wanted to share news of a recent study carried out on the affects of artificial sweeteners and my thoughts around foods containing these products.

Many women I work with have switched to artificial sweeteners in the pursuit of managing their weight before coming for help. Diet Coke and many supposed ‘health’ products are often on the menu. Unbeknownst to them, these very foods and drinks are likely to have been contributing to their challenges.

It’s a common misconception that swapping to artificial sweeteners is the answer to removing sugar from your diet and though too much sugar is unhelpful, the likes of sucralose (in products such as Splenda and Canderel) and aspartame (a key ingredient found in Diet Coke) have been found to have an impact on blood glucose levels and the balance of bacteria in our gut.

Sucralose - impact on food cravings and appetite 

A recently published study - one of the largest to date, has examined how the brain responds to sucralose, and has come to some startling conclusions. Sucralose was found to increase activity in regions of the brain responsible for food cravings and appetite in both women and those who were considered clinically overweight. They also discovered an overall decrease in the body’s satiety hormones that help us to feel full.   – Not quite so helpful for those wanting to take control of bingeing, emotional eating and snacking, after all!

So, what’s the answer when it comes to sugar?

I help my clients to have a more balanced approach to sugar rather than trying to eliminate it completely from the diet. Outright restriction is likely to lead to cravings and a compulsion to eat sugary foods in larger quantities. Similarly, I support them with moving away from products such as Diet Coke (which are often used in an attempt to suppress appetite or cravings) and help them to bring in a rich diversity of foods that will support their physiology instead.

If this is something you struggle with, then my Un-diet your Mind  21 day course will help you to transition from  food anxiety, restriction and endless dieting to a more a balanced approach to food. I will be with you every step of the way, so you feel supported and motivated to begin the process of long-lasting change. The course is starting on Monday 1st November

Check out all the details + enrol using the button below

How to ditch all-or-nothing thinking around food and exercise

Do you often have thoughts like these:

“I’ve had one, so I may as well finish the pack.”

“I didn’t do my work out today so I may as well just keep eating the chocolate today and start again tomorrow.”

Or perhaps last supper thoughts like these “I’m going on a diet tomorrow so I’m having one final blowout today.”

Most of my clients struggle with these inner thoughts (also known as black and white thinking) before they start working with me. If you are someone who thinks like this much of the time, you will always be at risk of awakening your ‘inner rebel’ and beginning the detrimental cycle again.

So you’re stuck in this cycle what can you do about it?

1. If you tell yourself you cannot have a specific food, it will undoubtedly lead to extreme deprivation feelings resulting in excessive cravings and more than likely, binging. Avoid restricting food intake to ‘make up for previous binges’ or ‘keeping going’ with the same unhelpful eating behaviour for the rest of the day.

2. Give yourself permission to eat something you feel like without judgement. If you do choose to eat something previously on your forbidden list then eat it slowly, mindfully, calmly. This way you will savour the flavour and take real joy from your food.

3. Avoid referring to foods as good or bad, forbidden or allowed. If you need to label them then helpful and less helpful are the best phrases to use. Helpful foods are those that support our physiology so that we crave less, feel satiated after a meal and provide countless other well-being benefits. Accept that all foods eaten in moderation can be part of a balanced and healthy diet.

Many of my clients tell me that rewiring these thoughts is a revelation for them, they feel liberated from the never-ending thoughts that have prevailed around food and dieting.

Are you ready to make peace with your body and build a happy relationship with food? Come and join me in the FOOD FREEDOM COLLECTIVE, Facebook community- a safe place where you can question, share, learn + feel supported without judgement, comparison and shame. I will be sharing tips, simple recipe, meal, and snack ideas along with strategies, motivation and supportive practices and its free to join!

It’s time to release yourself from the shackles of diet culture + empower yourself to create positive change in your life 

Are cravings taking over your life? This will help you conquer them

Do you sometimes feel you’re being driven by an invisible force – usually in the direction of the fridge or treat cupboard?

Your craving is that powerful urge you feel for foods that are sweet or savoury but often defined as a 'forbidden' treat.

How would it feel to be able to conquer your cravings and eat these foods in moderation as part of a balanced diet?

Imagine if you could decode your cravings and understand what you really need?

I'm delighted to be able to share my FREE practical resource with you which takes you through some key strategies and tips to help you overcome your cravings and FINALLY understand them.

Click below to claim your FREE guide to get started right away!

The 5 things you need to know about summer holiday eating

Summer holidays ....in the past they have been the chance to break free from the normal routine of frantic dashes between the school gates and work. Perhaps summer holidays won’t feel so different for you now, in the new worlds of living with the pandemic.

Many of my clients have struggled with emotional eating during the lock down and equally find holiday eating (and drinking) a challenge. When it comes to managing these situations the strategies for coping with both are pretty similar.

The key is to have a plan and to be really clear on what matters to you most. Here’s my take on how to survive the summer and indeed the post lock down months without getting in to an emotional eating cycle.

1. Balance your plate

Ideally, you’ll want about half of your plate to be vegetable and leafy salad action and about a quarter to be some kind of protein (chicken, meat, fish, lentils, chickpeas/ hummus, halloumi etc). If you’re at home, get the BBQ out or grill some fresh fish or kebabs. The starchy slow releasing carbs such as sweet potato, quinoa and  brown rice ideally take up no more than a quarter of your plate. Eating like this will help to prevent cravings and keep you feeling satiated.

2. Eat a little snack before you go out/ crack open the booze

Alcohol is essentially sugar, which spikes your blood sugar, leading to weight gain and cravings. It is, however, arguably a holiday essential. The key to not letting alcohol send you in a to a cravings frenzy, is to have a little something with protein before you go out or crack open the bottle!

Try something like a little cottage cheese or unsweetened nut butter on an oatcake (if you can find them) or even a small handful of nuts. The protein will help offset the sugar in the alcohol.

3. Which booze to choose?

Most alcoholic drinks are full of sugar, making it a sure-fire way to unbalance your blood sugar levels, which may in turn lead to cravings and unhelpful eating episodes. But summer holidays are summer holidays, and many associate this with drinks in the evening. 

If the drinks are going to happen anyway, it’s worth looking at how to mitigate the situation. The best drinks are those containing the least amount of sugar – dry white wine, dry champagne or other sparkling wines like prosecco. If you’re a fan of gin or vodka and tonic, try having a less sweet version by using soda water or sparkling water and a dash of fresh lime. Sweet cocktails made with fruit juice or sugar, and spirits with sugary mixers are best avoided. Making a deal with yourself about how much you will have before you go out, can be surprisingly helpful.

4. Ice cream time?

If you’re going to have an ice cream (and, let’s face it, whoever heard of a holiday without one), it’s best to have one after your lunch, when the good you’ve done with the protein-based salad can help offset the sugar in the ice cream.

Think of it as a see-saw. Ice cream on its own means blood sugar shoots up. Ice cream as your pudding has less of an effect. The protein you eat with your at lunch or dinner can help bring the see-saw horizontal again.

 If you’re at home it’s easy to throw together a healthy ice cream from frozen banana, nut butter and natural yogurt  (pop in a blender and then eat it straight away)

5. Don’t forget your self care

Looking after your emotional wellbeing by doing fun things you genuinely enjoy will help you feel happier and more able to deal with life generally. When you are happier, it is easier to focus on what is important to you and on your ultimate goal of feeling fabulous. Try to find 3 things to do every day just for you and, importantly, just because they make you feel happy in the moment. Having the discipline to start this routine during the holidays can give you an insight into how it might work for you when you return to life as we now know it!

NB. I will be sharing my top alcohol free summer drink recipes you in my next blog

I hope you find these tips useful. Please hit reply and let me know what might work for you – I would love to hear your thoughts.

If you are unable to break free from the endless cycle of yo-yo dieting, binge eating or chronic overeating, you are not alone. I work with people just like you who need a new approach to gaining balance and moderation in their life. Contact me to  find out about my signature Food Freedom one to one programme (in addition to The Food Freedom Method on line programme launching soon)

You can book in a free call to see how I can help HERE

How to make a healthy version of this classic takeaway favourite......

Ditch the takeaway and make this super-healthy pizza instead! It makes a fabulous weekend meal for all the family- simple to throw together and tasty too!

This recipe was taken from my next 28 day- Online Nutrition and Lifestyle Programme starting on 16th June. I’m offering a special early bird price of £49 until 12th June. Thereafter price will be £59.

For more information or to book click here: http://marcellerosenutrition.co.uk/shop/summer-shape-up-28-day-nutrition-and-lifestyle-programme

Summer Shape Up 28 Day Online Nutrition and Lifestyle Programme

Would you like to establish healthy habits , restore energy levels, reset your metabolism and reduce cravings ?

There’s no deprivation, restriction or  calorie counting – just tasty, simple, easy-to-prepare, meal options in a 46-page meal plan, that you can follow from the comfort of your own home.

✅ This is a 28-day eating plan based on real, unprocessed whole foods, low starchy carbohydrates, good complex carbohydrates, lean protein and  healthy fats. NO calorie, or points counting allowed!

✅ Easy to prepare meals that are family friendly.

✅ Accessible anytime, anywhere via a private Facebook group this is a virtual plan that you can manage to suit your busy schedule.

✅ Health questionnaire at the beginning and completion of the plan to assess progress.

✅ Exclusive online access through a private Facebook group to nutritional advice and support from Nutritional Therapist and Health Coach, Marcelle Rose

✅ Daily nutrition and lifestyle tips on digestion, cravings, sleep and more!

✅ Facebook live Q&A's to answer questions and deal with any challenges

✅ A programme support pack including a flexible meal planner, shopping list and recipes.

✅ Digital book of recipes/meal plans: can be used on a smartphone, tablet or print out.

✅ Member of a supportive private Facebook group.

✅ Your investment: £59 (early bird Price £49 if booked by 12th June)

What previous participants have said:

“I’ve felt mentally and physically better, had more energy and lost weight. I’m happy now that I know what I need to do to get over cravings - I’d been really struggling in the evenings and have felt so much better on the programme. Your meal plans had just the right amount of variety without overwhelming me with too much choice. I can look at healthier eating as not just normal eating less the tasty things but as replacing food that doesn’t make me feel good with food that does. I finally made some fit fudge as an occasional treat to celebrate! I’m sure the test will come now but remembering the 80/20 rule. Thank you!

“I just wanted to say a big thank you Marcelle Rose. I’d been struggling to lose the last of my baby weight and as a tired and busy Mum I had lost the motivation to make good food choices. You’ve given me inspiration, some new knowledge and great recipes which all the family can enjoy.”

“I love the recipes you provided and I have definitely come out of my comfort zone in terms of cooking”

“Thanks so much Marcelle. Have discovered some new family favourites (we all loved the healthy fish and chips last night) and reset my eating pattern for sure.”

“Since doing the challenge, I have definitely become more mindful of how I eat in general and I loved being part of a 'support' group. I have made some lasting, simple changes.

Marcelle is great. Organised, professional, approachable, she offers loads of guidance, motivation and is always close by for support.”

“Before starting the programme, my eating pattern was generally ok though it was carb heavy which often left me feeling sluggish & bloated. Now I have more energy and I am less sluggish. I am most happy about my weight loss. My advice to others thinking about doing the plan is just do it, it’s money well spent as you will see the results pretty quickly!”

“I've really enjoyed the challenge and learning more about how my body has reacted to the change. I feel so good, more energy and a little boost in confidence, having lost some weight and inches. Have loved the recreating the recipes and I know that I will continue following the plan when I'm at home but allow myself to relax if I'm out.”

“It's definitely worth it!!! I lost over half a stone and inches on my waist!!!”

WHO IS THE PROGRAMME FOR?

Anyone, female or male, who is interested in improving their overall health and energy and getting ready for the summer. This works for those busy juggling ‘life’; recipes are family friendly so there is no need to cook different meals for other family members and the programme fits nicely around work schedules too!

You may be interested in nutrition but not quite ready to commit to a full nutrition programme. You may feel that you are generally healthy or have already completed a nutrition programme and need some additional support to keep you on track.

For more information or to book click here: http://marcellerosenutrition.co.uk/shop/summer-shape-up-28-day-nutrition-and-lifestyle-programme

High Protein Breakfast Can Reduce Obesity in Teenagers

A number of studies investigating the effect that skipping breakfast has on teenagers have found that high protein breakfasts can reduce food cravings and help overweight young people control their weight.

The study compared teenagers eating breakfast consisting of low protein content (cereal and milk) , teenagers eating high protein breakfast(eggs or lean meat) and those skipping breakfast all together.

The most significant effects came from those eating a high protein breakfast. The researchers noticed alterations in both food cravings and the level of homovanillic acid which is a measure of dopamine production. (Dopamine plays a major role in reward- related behaviour.)

The Studies concluded that a daily high protein breakfast may help reduce obesity in overweight young people.

Marcelle Rose

A randomized crossover, pilot study examining the effects of a normal protein vs. High protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late adolescent girls. Hoertel HA, Will MJ, Leidy HJ. Nutr J. 2014 Aug 6;13:80 Epub 2014 Aug 6. http://www.ncbi.nlm.nih.gov/pubmed/25098557

A pilot study examining the effects of consuming a high-protein vs. normal-protein breakfast on free-living glycemic control in overweight/obese 'breakfast skipping' adolescents.Bauer LB, Reynolds LJ, Douglas SM, Kearney ML, Hoertel HA, Shafer RS, Thyfault JP, Leidy HJ.Int J Obes (Lond). 2015 Sep; 39(9):1421-4. Epub 2015 Jun 1.http://www.ncbi.nlm.nih.gov/pubmed/26028058

Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls.Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA.Am J Clin Nutr. 2013 Apr; 97(4):677-88. Epub 2013 Feb 27 http://www.ncbi.nlm.nih.gov/pubmed/23446906