The 4-6 problem & solution

Some days I race against the clock to have dinner ready before the kids get home, while other days I cook as they play or do homework. Either way, I always find myself in the same spot. I’m sure you know what I'm talking about. The “eat whatever I can find regardless of my goals I set for myself” spot. Tasting dinner as I go, grabbing a handful of grapes here, an Oreo there. Otherwise known as ‘the 4-6

problem’.

Basically, our bodies need fuel (food, water, oxygen) to function, but if in an effort to manage your weight and reach your health goals, all you’ve consumed was a coffee, some yogurt and a salad by 4 pm, all of your good intentions and promises to yourself to be healthy go right out the window at the sight of your child’s cold leftover pizza or last nights’ chinese food cartons.

The bottom line is, that we all want to succeed in our sustainable goal of becoming healthier people with more energy and the benefits that come along with it. That usually means, that we need to have the self control, to not eat ourselves out of house and home between the hours of 4-6 pm and then proceed to sit down to a full dinner after the kids are asleep. This pattern is unnecessary and just deepens our cravings.

So what do we do? Ok. Here we go:

First, W-A-T-E-R.

This is the single most important thing you can do for your health. Drink lots of it. Like 2-3 liters a day. If you’re working out and sweating a lot, drink more. If you don’t care for water, add some fresh lemon and try swapping out your favorite beverage for water once a day. Before you know it, you’ll be an avid water drinker.

Second, Hunger.

This is the most obvious of them. You’re probably hungry because of your intention to break your binge-eating cycle, so let’s make sure that you’re eating a complete breakfast or smoothie filled with all of the goodies. Start with a green juice to get all your necessary nutrients in before you start your day. Next, make yourself a smoothie or a healthy breakfast.

Breakfast Smoothie:

4 cups fresh baby spinach

1 cup kale

2 cups frozen mixed berries

1 avocado

1 cup filtered water

1-2 scoops protein powder (optional)

1 date (optional)

Preparation is the key to success, so be sure to prepare a healthy snack, such as cut up apples or celery sticks which can be eaten around 10 or 11 am. Plan for a full lunch that includes 4-6oz lean protein, about 1/4-1/2 cup of carbohydrates (sweet potatoes, brown rice, whole wheat or a variation of bread, etc.), loads of dark leafy vegetables and whatever else you fancy. Eat until right before you feel full. Planning for lunch on a busy day or at work seems impossible but what works the best is if you plan the same lunch for a few days in a row and prep when you’re feeling inspired. Alternatively, order a salad with dressing on the side and added protein. Prepare a snack for around 3:30 pm. I usually grab a healthy muffin, banana or carrots.

Last, Boredom.

I’m not talking about actual boredom because that is most unlikely, I’m talking more of the scrolling on Instagram, watching mindless TV, trying to pretend we’re busy as we’re asked for help with 6th grade math homework that we obviously have no clue how to do (thanks, Common Core). That kind of mindless-zone where we just look for food.

Instead of grabbing a bag of chips, a half eaten ice cream sandwich or cheese-its; sit down, wherever you are. The counter, the floor, Chuckee Cheese, it doesn’t matter. Close your eyes and envision yourself on an island with calm ocean waves, warm sunlight, beautiful trees and flowers. Breathe in lightly and exhale heavily until that craving passes.

Now comes mindful execution. Self-control. If you’ve planned for success, you will not be hungry and you’ll be on top of your game with loads of energy. (I am a huge advocate for listening to your body and its hunger cues, but for the most part, if you’ve eaten and drank properly until this point in the day you are not hungry at this time), around 4-6 pm. No eating. Unless you’re sitting down to a healthy dinner in which case this pertains to you from 7-10pm. If you’re watching a show, or need to munch, grab some almonds, pistachios or berries.

4-6pm. Drink water. Drink tea. Drink kombucha. Drink a smoothie if you find yourself needing something more.

One idea that really helps me, is to remember the fact that I am not a human garbage can. I most certainly do not need to finish my son’s macaroni and cheese. What and how much I eat will impact my mind, my energy levels and my body.

Try this out for 10 days and let me know how it goes.

Keep thriving,

Eli