Chicago’s best health & wellness expert Stephanie Mansour from Step It Up with Steph stopped by ABC 7 Chicago to talk about how to curb emotional eating by stabilizing blood sugar levels. Steph talked about the importance of protein and shared some healthy snacks:
February 26th was National Pistachio Day!
In celebration of this nutty-licious holiday, Health & Wellness Expert Stephanie Mansour is here to share with us how stabilizing your blood sugar levels and getting enough protein (found in these nuts!) will help us curb emotional eating.
1. Why is stabilizing blood sugar levels key to help us curb emotional eating?
A lot of my clients (all women!) come to me and have issues with emotional eating. I can related! I used to be an emotional eating, and at times sometimes still find myself grabbing something unhealthy mindlessly and thus emotionally eating. But now, I’m able to stop myself in my tracks and ask, why am I craving this? That’s what I help a lot of my clients do. So if we can physically stabilize our blood sugar levels and reduce the physical food cravings, then we can tackle the emotional eating.
2. How many grams of protein should we be eating per day?
Women need at least 45 grams of protein per day, and I have some of my clients eating a lot more than this per day. Protein helps build muscle and also helps with weight loss. Men should be eating at least 55 grams of protein per day.
3. OK, so nuts are a good source of protein, right? Show us some of these unique ways that we can eat nuts:
– Make your own: Pistachios mixed with dried fruit – you can make your own trail mix at home. When you make a snack on your own, you know what ingredients are in them. But if this is too intense, you can buy pre-made nut bars. My favorite are Kind Bars because they have ingredients you can see and pronounce, and many of them have at least 7 grams of protein in them.
– Make your own: Nut butters. My mom makes the best almond butter! It must be her special mom touch! But you can make the nut butter on your own. Roast almonds in the oven on a cookie sheet at 350 degrees for about 8-10 minutes. This will help with the flavor. Then, put them into a cuisinart, and turn it on for another 5-10 minutes, until it becomes creamy. For an extra protein bonus, you can add in protein powder.
– Make your own smoothie with nut butter. If a smoothie is more your style, use the nut butter and mix it in with chocolate protein powder plus a cup of almond milk for a protein smoothie!
If you’re allergic to nuts or don’t like nuts, hummus is another great, quick snack. My dad makes hummus and it’s delicious. The best hummus I’ve found is Tribe Hummus because they make it in small batches and it tastes similar to my dad’s! On today’s show I have the Salsa Swirl hummus. You get a little bit of extra flavor in each bite. You can dip cut up veggies or a healthier chip into the hummus for a great snack.