Hi Jim,

Do you have any recommendations for evening munchies? I feel like I eat well all day and then after the kids (3 yr old and infant) are put to bed and I can relax for an hour before going to bed myself, I start to want to eat.  Whether I'm on the computer, reading, talking, or watching tv - doesn't happen necessarily when I'm just watching tv.  I have healthy food in the house, but end up eating too much.  I have to add that I am nursing, which makes me unusually hungry and so I actually do need the extra calories. Any suggestions?  Is it ok to eat a bowl of cereal (high fiber, high protein, low fat - like Kashi)  - something like that often does the trick, but not sure if that's such a great idea to do at 9pm.

p.s. I have just started with this program, and haven't gone through the
nutrition consultation with Adam yet. He is on vacation, but we will do
this when he gets back.

-Amy

J.C.  Thanks for your email Amy.  I would be happy to answer this for you.  The problem you're facing is a very common one but one that can easily be fixed.  The reason you are experiencing evening munchies is for a number of reasons.

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It's possible that you may be not properly stabilizing your blood sugar levels or in other words, not eating the correct meal portions throughout the day. 

So, to address this problem, you must understand that from the time you wake up until the time you go to bed, you need to be getting a protein (turkey, fish, chicken, lamb, lean beef, protein shake, low-fat cheese) and carbohydrate (vegetables, fruits, whole grains) with EVERY meal.  If one meal is missing either one, especially if you don't get a protein with a meal, this can set you up to having cravings in the evening. 

Not only that, but if you miss a meal or wait 4+ hours after a meal to eat again any time in the day, this can set you up to be hungry at night.  Since you're body digests your foods every 2-3 hours, you need to be eating accordingly.  This equates to roughly 5-6 small meals a day.  I know, I know, seems like a pain in the arse...but this WILL eliminate your cravings.  Also, not drinking enough water throughout day is another reason, you may be experiencing cravings.  Water neutralizes hunger pains and insulin levels.   

To answer your question about eating a bowl of cereal...this is probably not a good idea.  Cereal will raise your insulin levels.  After 9pm, you need to primarily be eating protein based foods.  I recommend protein-based shakes such as myoplex ready made drinks - 11 ounces.  If you do have carbohydrates, they should ONLY be limited to veggies and fruits.
   
You also mentioned you are just starting your fitness program.  Well, this another reason.  Since your body isn't used to a regular exercise routine (strength training 3x a week and doing cardio 5-7x a week) you may be having cravings.  Once you get into your routine, I'm quite certain your evening munchies will vanish.

I hope this helps.  Have a great day!

Jim Coughlin