Ask Coach Erin: Snacks, Sleep, and Body Image

Hi everyone! Thanks for being here—this is my third column on VITA and I’m absolutely loving answering all of your thoughtful questions. (P.S. if you haven’t submitted yours yet, you can do so here). 

If we haven’t met yet, allow me to introduce myself: my name is Erin Treloar and I’m a health and wellness coach, meditation teacher, founder of Raw Beauty Co., and host of the Raw Beauty Talks podcast. To learn more about me and my wellness journey, read my first column on VITA. 

You’ve been submitting a ton of questions about all things health and wellness. This week, I’m diving into the most popular q’s, giving my tips on how often we should be snacking (plus my fave, go-to snacks!), how to sleep better, and how to overcome those difficult body image days—because we’ve all been there.

Alright, let’s get into this week’s questions!

Q: How often should we be snacking, and what are your go-to snacks?

One of the biggest mistakes I see people make is not eating frequently enough; so many of us wait to eat until we’re starving, at which point all of our rational food choices fly out the window (does eating mindlessly from a bag of chips or going through a drive-thru out of pure desperation ring a bell?)

I recommend people eat something every two to three hours. My general guidelines are to have breakfast within an hour of waking up, a snack two hours later, lunch, a snack two hours later, dinner and then another snack if needed. This helps to keep your blood sugar levels stabilized, maintains energy levels and he;ps you to avoid overeating later in the day. My favourite way to snack is by mixing and matching; choose your favourite foods from this list, aiming to include at least two food groups. The food groups include carbohydrates, fats, proteins, fruits & vegetables and dairy products (if you have a dairy intolerance avoid this last category). 

At first you may feel you are eating a lot by incorporating consistent meals and snacks throughout the day but with time you’ll likely find yourself eating less in the evenings, more tuned into your hunger and fullness levels and thinking about food way less. 

For some healthy, satisfying snack ideas, read this blog for my go-to recipes!

Q: What are your tips for sleeping better?

When it comes to sleep, the body loves routine and rhythm. Here are some ways that you can sleep better:

1. Power down technology (and any other screens) an hour before bedtime. Trade in phone time for meditation, a good book, stretching, a convo with your partner or that face mask you’ve been wanting to do. 
2. Try a natural sleeping supplement, like magnesium.
3. Move your body during the day to help reduce stress, balance hormones and tire you out. 
4. Spray your pillow with a calming scent, like lavender or roman chamomile. I also love the Blissy Sleep Mask and use a vegan silk pillowcase for an extra special touch. 
5. Dr. Wayne Dyer says the last 5-minutes before you fall asleep are the most important as your brain ends up marinating in the thoughts and emotional state for the next eight hours. I love listening to abundance meditations on Insight Timer as I drift off to sleep or I’ll do a mental rehearsal (imagining myself in an optimal state) or gratitudes. Ask yourself: What kinds of thoughts do you want to fall asleep to? 

Q: How can we navigate difficult body image days?

Whatever the reason you’re struggling with body image, I want you to know that you’re not alone. I’ve been there too and almost 80% of women struggle with negative body image.; I’ve experienced debilitating body image thoughts that have prevented me from doing so many things in my life. For me, when negative body image is triggered, it’s like a dark cloud falls over me. Through healing work, I no longer derive so much worth from my body, and negative body image no longer impacts me on a daily basis. Over the past few years, I’ve been able to cultivate a lot of gratitude for my body, instead; I respect it and want to care for it. 

I don’t think you have to feel “in love” with your body every single day, but I would love for you to get to a place where you feel respect and gratitude for your body and it’s no longer the primary focus of your life. 

Here are a few ways that you can overcome those difficult body image days:

1. Schedule in self-care. For myself and others, I’ve noticed that negative body image days tend to happen when self care has left the building. When we feel out of sorts on the inside, this usually reflects in the way we view ourselves on the outside. Next time you look in the mirror and feel a pang of shame, ask yourself, “What is the kindest thing I can do for myself today? If you are tired, rest. If you have anxiety, take some low and slow breaths. If you’re feeling lonely or disconnected reach out to someone you love. 
2. Wear clothing that actually fits. Our bodies are constantly evolving, and wearing clothes that don’t fit can feel incredibly triggering. Remember: clothing is supposed to fit your body, not the other way around. Get a couple of items that you feel great in—I promise you’ll feel better. 
3. Put away your scale. The number on the scale is one of the biggest things that can throw us off in regards to how we feel in our body. Putting away the scale can help you tune into the messages that your body is giving you–using those as a guide instead of the number on the scale.
4. Identify body image triggers. Some common body image triggers are seeing pictures of yourself, stepping on a scale, and trying to fit into clothes that no longer fit. Identifying and working with your triggers can allow for transformational healing and greater self awareness. 
5. Recognize that your value extends beyond your body image. You are more than your body, and you are valued and worthy no matter what you look like. To remember your value, try spending more time engaging in activities that you feel passionate about. Better yet, look for ways that you can serve and support others to feel more connected. 

I hope these answers were helpful! If you’re looking for one-on-one support in reaching your wellness goals, book a 20-minute breakthrough call with me to see how we can work together.

Also, don’t forget to submit your questions here—I’ll try my best to answer them over the next few columns!

Xo Erin