Food is often a refuge in the face of boredom, annoyances, stress … If it brings rapid relief, it does not solve the problem and sometimes leads to feel guilty. In her new book, Céline Wyme, nutrition coach specializing in food chronobiology, shares her advice.
To fight stress, boredom, fatigue, everyday problems, kitchen closet or the refrigerator can quickly become sources of comfort. And it is rarely to consume an apple. Result, it is common to eat fatty and/or sweet products, at any time and without moderation. Faced with his weakness, we regret this cracking that we had forbidden to reproduce and we feel guilty. A vicious circle, however, natural. “” These food cracks are often due to negative emotions such as stress. The brain feels this anxiety which displeases it and seeks to hide this emotion by consuming a food that will provide the body with a feeling of well-being “, Céline Wyme analysis, nutrition coach specializing in food chronobiology and author of” My TOP CHRONO year », Published by Eyrolles editions.
Gras and sweet products (cakes, chocolate, chips, etc.) have a strong reward power. They activate cerebral circuits related to pleasure, like a drug. “” We feel better at the time but the problem is still there “, Subscribe the nutrition coach. The brain records that these foods have caused relief and encourages to consume them again in the event of stress.
Sometimes again, snacking can be due to a diet that is too restrictive in order to slim. If the calorie intake is insufficient during the day, the risk of cracking increases. To get out of this vicious circle, there are solutions.
Understand your need
To get out of this gear, Céline Wyme advises to wonder: how do I feel? What’s going on in my life? Am I happy? Do I have time for me? This introspection work makes it possible to identify more intense, more difficult periods and to try to remedy it. “” It is a question of identifying the situation and the emotion felt. Then we can write what we feel to evacuate it She suggests. We can then try to arrange your schedule differently, give yourself time for yourself, to breathe, to play sports …
Eat at the right time
If snacking is due to a food, it is important to eat more during the day by favoring healthy and balanced foods. Céline Wyme also recommends testing food chronobiology. The art of eating good food at the right time of day. “” It is a question of synchronizing our diet with our natural secretions of enzymes to more easily degrade food and digest them better “Explains the nutrition coach. So she recommends:
- at breakfast: Fat and salty. “” The body secretes lipase and knows how to better manage these lipid contributions in the morning. We feel satiety and avoid cravings around 10am “, Specifies Céline Wyme. It can be a breakfast made up of fatty cheese (brie, camembert, cheddar, etc.), egg, sourdough bread, ham. On the drink side, we opt for coffee, tea or an infusion, but without sugar to avoid a peak and then a drop in blood sugar.
- At lunch: The body secretes two enzymes in particular at that time, the proteases responsible for degrading the proteins and the amylases which digest the starchs. “” You can eat a unique dish (without starter or dessert) composed of meat for animal proteins, starchy foods (rice, pasta, potatoes, etc.) or legumes (lentils, peas, beans, etc.), cooked vegetables. Here we also avoid bloating and fatigue in the early afternoon because digestion is simpler and we are satisfied Adds the author. The ideal plate can look like a chorizo chicken with rice and peppers. Or a cute pork with potatoes and green beans. If you miss the dessert, you can eat a dark chocolate tile or drink a hot drink (tea, coffee, etc.).
- to taste: In chronobiology, we allow you to taste the adults even. The energy reserve running out in the afternoon, we can give ourselves a sweet break this time with fresh or dry fruits. Or shellfish to take between four and six hours after lunch.
- At dinner: In the evening, the organization secretes fewer digestive enzymes. Dinner wants to be lighter to facilitate digestion and allow a good night’s rest. Again, place with the unique dish. The meal includes lean animal proteins (fatty fish, poultry, seafood, etc.), and ideally fibers from cooked vegetables. It can be salmon with leek fondue, chicken skewers with a tomato salad for example. On the other hand, it is better to avoid fat, eggs, starchy foods and fruits.
“” Even if there is not an ultimate method for all, these balanced meals provide better stability of appetite, blood sugar, mood and energy Assures the nutrition coach. Everyone to test!
Dorothée Blancheton
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