EnlightenU Nutrition Consulting, LLC

Enlightening You about Food and Nutrition

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Hunger & Fullness: Honoring Our First Biological Instinct

“What are you hungry for?” 



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What is the difference between hunger and appetite?



What is the difference between fullness and satiety?



How do you know if you are hungry or full?


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Do Fear-Based Nutrition Messages Really Work?










What are they trying to sell me?

Does it sound too good to be true?


Is the information based on un-biased scientific research?


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True or False: It’s Not Good to Eat Carbs After Dark

Question on a forkThis question comes up a lot from my clients and from individuals attending my workshops. It seems to have morphed from another myth or food rule that states, “it’s not okay to eat after 7 pm”.

The short answer for both of these statements is False! There are many interesting theories and anecdotal evidence about this idea for weight loss. But, let’s understand where these myths come from and why they seem to work (at least at first).

The “real” problem often begins with over-eating at night when an individual is tired, bored, stressed, or overly hungry. This is especially true for the person who “diets at breakfast, diets at lunch and blows it at night.” By this time, cravings (usually for carbohydrate-containing foods) become very intense and they “give in” to eating, and often overeating, highly palatable, convenient, serotonin-producing, processed snack foods. Food rules, like “don’t eat after 7 pm” provide structure and and a sense of control when the person feels “out of control.”

So, what are food rules? Food rules often develop along with sincere efforts at eating healthy. Having a list of foods that state “eat this and don’t eat that” or labeling foods “good” vs “bad”, healthy/unhealthy, fattening/nonfattening, etc. provide very clear structure for an individual who is trying to lose weight. Basically, when a person can’t trust themselves with their eating and weight, they turn to something or someone else, like a “diet” or an “expert” with a list of “do’s” and “don’ts” that they believe they can trust.

Although food rules are meant to be helpful, they often backfire. When an individual follows a rule like “stop eating carbs at night” or “don’t eat after 7 pm”, and they lose weight, it’s easy to believe that the real culprit to their excess weight was because “carbs are bad” or that “late-night eating leads to weight gain.” Unfortunately, when the real problem of under-eating or emotional eating hasn’t been addressed, the individual will likely “give in” and break the rule. Since deprivation can increase desire, this may also contribute to overeating the forbidden food or eating at the forbidden time.

Subsequently, feelings of guilt or shame result because they weren’t able to “follow the rules” which again leads to more overeating…and more self-doubt. Sadly, the cycle continues when the person tries to regain control with even more “structure” – a stricter diet, more food rules, another “expert”, etc etc.

Most would proclaim they want to stop this food fight, but having unconditional permission to eat (at any time of the day) feels very scary. The only way to reduce fears of food is to discover the root cause of behaviors that may be leading to excess weight gain and develop strategies that address those behaviors. For some, that may be giving themselves permission to eat enough earlier in the day or it may be legalizing food and trusting that a healthy balance is achievable.

In either case, this usually means getting the appropriate support for positive behavior change with food, eating and weight. It may also mean setting aside unrealistic “rules” about weight and weight loss. Learning to trust yourself (and your body) with food and eating, rather than a diet, a food rule or a so-called “expert”, may be the real answer to a nourishing and healthy relationship with food, eating and weight.

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Health Halos…A Culprit for Overeating?

healthy crepesI was very amused with this ad in the window of an ice cream parlor during my recent vacation.  It is interesting to me how we can be so “health-conscious” in America, yet continue to struggle with increasing waistlines.  While buzz words such as natural, organic, whole wheat, low fat, gluten free, non-GMO are intended to guide the health-conscious consumer to simple healthy solutions, it seems we just continue to eat more – not less.  Brian Wansink and Pierre Chandon from Cornell University have researched this paradox and describe a “health-halo” effect when foods are labeled in this way.  Their research indicates that consumers underestimate how much they are eating and end up increasing their overall calorie consumption.  See article here.

This phenomenon is hardly new in our culture.  I can vividly recall the “Snack Well” era which is another great example of this health halo effect.  Back in the late 80’s, eliminating fat in foods was the solution to America’s increasing waist line.  Therefore, non-fat foods such as Snack Well cookies, Entenmanns pastries, and a slew of nonfat versions of cheese, salad dressings, etc. filled the grocery stores.  Misguided consumers believed that if you eliminated fat in food, you would lose weight and be healthy.  When that didn’t work, carbohydrates were suggested as the culprit for our health problems.  Today, branding foods to help guide the consumer to healthy food options seem to continue to confuse consumers.

When an individual is trying to manage their weight and health outcomes, it is vital to recognize that “eating healthier” doesn’t necessarily mean that an individual has created a caloric deficit that prevents weight gain or result in weight loss.  Instead, staying aware of portions and internal cues versus judging food – not as “good” or “bad” or an opportunity to “indulge” – can help reduce mindless eating.

Remember, eating doesn’t need to be so difficult.