Everything's fine until 4pm

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Love that she has this snack crazed look on her face

In the comments section of our Hail Merry Snack post last week, I was asked:

Do you have any tips for people who overeat between work and supper? Because I have a...ummmm...friend who does this sometimes. And I...I mean...my friend...is having a hard time figuring out what kind of afternoon snack will hold her over so that she doesn't eat the caloric equivalent of an extra meal or two between 4:00 and 5:30

This question is just a taste of one of my favorite blogs Clay Baboons. Many of us have “a friend” just like this.

My clients and I’m sure most of you can tell me what you generally have for breakfast, perhaps lunch is organized too and then mid afternoon hits and all bets are off.  Sign a presnack-tual agreement. Each week, pick two items you’ll have mid afternoon, write them down and stick to those. For example, maybe one week your two choices are veggies and guacamole or kale chips. The next week you can rotate to yogurt or a bar.  Too many choices can lead to too much eating.

Let’s say you have your bar and you want something else. Midafternoon for many of us can feel like the Depeche Mode song "Just Can’t Get Enough". You know “When I’m with you baby I go out of my head, I just can’t get enough, I just can’t get enough."

If this isn’t ringing a bell here’s a little 80's refresher. Perhaps you've always assumed this was a song about a person. I say it could just as easily be about peanut butter.

If you’re used to serial snacking, it’s very likely that one snack will feel like the first course of a tasting menu. "What’s next?" that tired part of your brain will say. If you really want to reform your snacking habits veggies are next. Your snack is now a 1-act play and if you want an encore it’s cut up peppers, celery, jicama, grape tomatoes or radishes. We often do what we're used to doing. By making the choices concrete and then defining the sequence of options you can see real change. Veggies aren't exciting? Feeling in control is.

It’s also hard to satiate yourself once you wait too long. If lunch is at noon. Try having your snack at 3:00 or 3:30. If you wait until 5pm, it’s almost dinnertime. And speaking of dinner, the early bird is special. If you find yourself eating “the caloric equivalent of a meal” as Stephanie’s “friend” does, maybe you should have a meal. I can hear jeering from the peanut gallery (or the eat-too-many peanuts gallery). “My husband isn’t home yet” or “I’m still at work”. Your husband really wants you to sit with him and you’re not going to enjoy the meal if you’ve had 500 calories an hour earlier.  And if you’re still at work, if you have time to eat snacks, you have time to eat a meal. I’m happiest when I can eat dinner by 6pm. Give it a try. If you can’t have dinner at 5 or 6 maybe have part of dinner, a salad or soup.

Sometimes it’s not really food we need. In the fall, I posted “The Cure For Afternoon Munchies”. The cure the title alludes to is a nap from I now see an afternoon nap as a treat and on the days I have early clients will lie down for 15-20 minutes before I start to write or return emails in the afternoon. I also put my head down on my desk for a few minutes when I’m at work to disconnect and unwind. 

So Stephanie, let me know if your friend finds these tips helpful. I’m sure you’re a rock star at 4pm but maybe a pre-snacktual agreement, earlier dinner or nap would help you too. When it comes to food, we’re all pretty similar.

What time of day are you most likely to overeat? Can you see yourself trying any of the strategies mentioned above? Do you know the Depeche Mode song? 

And, speaking of 4pm,  congratulations to Gina, The Candid RD (and another great blog) you’re the winner of the Hail Merry giveaway. Please email us your mailing info info@foodtrainers.net.

An Apple A Day May Not Keep Bloat Away

Ladies and gentlemen, children of all ages (nope, not talking about the circus) all have unpleasant changes in their bowel movements bloating or gassiness from time to time. For some, these GI symptoms are a daily struggle. I’ve had clients who have dabbled in lactose free or gluten free with little improvement. A couple of years ago, I learned of the Low FODMAP diet. FODMAP stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. God bless the acronym.

The science: high FODMAP foods are poorly absorbed in the small intestine which leads to bacterial fermentation in the colon and then bloating, pain and gas in susceptible individuals. So what foods are these? Fruits such as apples and pears, many vegetables including onions, garlic, asparagus, wheat (because of it’s fructan content not the gluten), most artificial sweeteners and legumes.

It’s generally suggested to first eliminate all high FODMAP foods and then be sure to keep total FODMAP content in your diet low. There’s a threshold effect so a little bit may be fine but in combination…. watch out. A recent Wall Street Journal article talked about the low FODMAP concept, which originated in Australia, gaining support in the US.  The results from the studies done are impressive with figures around 75 to 80 percent of participant’s symptoms improving. I have introduced the FODMAP system to many clients but have a nutrition colleague, Gina Casagrande aka The Candid RD, who is not only a fantastic supermarket nutritionist but also a low FODMAP follower herself.  Gina’s blog has been one of my favorites since I started this one.

Who should try the FODMAP system? 

I think anyone who feels like they are constantly bloated, gassy, or who has chronic constipation and diarrhea (on and off). However, I wouldn't suggest anyone doing it without a dietitian to guide them, as it's easy to fall short in certain nutrients if you aren't careful (so many vegetables and fruits aren't allowed!).

How long until you felt it was "working"? 

Honestly, within a couple days.  Prior to starting the diet, I was eating garlic and apples every single day. These are two foods that give me my worst symptoms, so when I took them out of my diet I felt amazing (as in, I didn't have gas and bloating).

I'll admit I hadn't heard of FODMAPS until the last couple of years, why do you think it’s gaining ground (WSJ article etc.)? 

Because it works.  More and more people are trying it out of desperation and realizing that it's helpful.  More research is being done too, which means more widespread knowledge and education.

Is this something you have to do 100%? Do you ever cheat? 

Oh yes, I cheat, but only if the food or drink is worth the pain. Actually I've found that certain "bad foods"  (like beans) that don't cause me a lot of problems unless I eat a lot of them.  Then there are foods (like garlic) where if I eat just one bite I have a problem.  I have been doing this diet for three years now, so I sort of know my limits.

What food(s) do you miss the most?

 I miss apples, a lot.  I miss garlic and onion too, but mainly because it's difficult to cook without those. 

What resources you'd suggest?

 I encourage anyone to get in contact with me if they have questions. Also the booklet from the Monash University in Australia (where most of the research has been done) has been a lifesaver for me.


Thanks Gina, this is not an easy protocol to follow because there are items in each food group to avoid. On the other hand, if it's a way to figure out triggers for pain and discomfort it's well worth it.Have you heard of FODMAPS before? Do you know anyone who has tried this approach? And because we’re “going there” what are your GI issues?

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