Sunday Nibbles #2
Bite-Sized Insights for a Balanced Life
Welcome to the second helping of Sunday Nibbles. I was determined to get at least 2 of these done to get back into the swing of writing so this one may be short and sweet but hey, it’s here!
This week I’ve been checking the latest research about a supplement called Ashwaganda to see if it’s truly the stress buster it’s claimed to be. Plus, I have some practical strategies to help you to prevent the dreaded family sized bag of M&Ms disappearing act and a quick note on the frustrating trend of nutrition influencers walking around supermarkets demonising foods based on their labels.
At the end, I’ll share some fantastic instagram accounts that I enjoy following and recommend you check out if you’re interested in genuinely qualified, experienced nutrition professionals.
Ashwaganda: Your secret weapon against stress?
Sounds exotic, but is this little adaptogen genuinely able to help you manage your stress?
Ashwaganda is an ancient herb traditionally used in Ayurvedic medicine. Modern studies show promising results, it may help to reduce cortisol levels, easing stress and anxiety. Regular supplementation could also support improved sleep quality and even mood regulation.
The key things to know:
Ashwaganda can help lower stress hormones (particularly cortisol) and improve sleep quality.
There’s growing evidence that it may also help with women’s health (hormones and fertility) but we really don’t know enough yet.
Dosage of around 300-600mg per day is commonly recommended. Make sure you buy from reputable sources.
It’s generally thought of as safe but more research is needed in this area. As with any supplement, if you have existing conditions or are taking other medications please consult with a healthcare provider before starting any supplement regimen.
It’s not a supplement I would recommend to everyone but it may be worth exploring if feeling stressed, anxious or suffering from insomnia. Remember that a supplement is called so because it should supplement your overall diet and lifestyle, it’s not a magic bullet.
Break the spell of the family bag of m&ms
Ever bought a family sized bag of chocolates to nibble on while watching a movie? Ever found that whole bag has been decimated before you can say ‘melts in your mouth, not in your hand?’
You might think it’s just a lack of will power or self-control but often it’s an irresistible combo of that amazing taste, convenience and ingrained habits. Here are a few practical strategies that you can use to break the cycle without giving up these treats entirely:
Don’t eat out of the bag: Portion it out, into a bowl and put the rest away. It signals your brain that there's an end point.
Practice the pause: One of the most helpful strategies there is when it comes to nutrition and overeating is ‘The Pause’. It’s very helpful here too. If you want more after your initial serving, wait about 10 minutes then decide. Often, cravings will subside quickly.
Add a barrier: A biscuit jar might look nice on your counter but it does make it harder to stop mindless snacking or grazing. If you keep them in a cupboard that’s just a little too high to reach easily or behind some healthier snacks it can help. Sometimes, just adding one extra step can be enough to prevent mindless snacking.
Be mindful not mindless: You’re probably reaching for this food because you like it. So savour it. Slowing down can dramatically increase enjoyment and satisfaction meaning you’re likely to feel content with less.
Plan ahead: It’s likely these cravings will strike at similar times (Netflix sesh after dinner on a Saturday night?) so plan it. A good strategy is to have some alternative healthier snacks on hand. Try a balanced snack plate - have some of your favourite chocolates but also add some fruit, maybe some popcorn, a yoghurt - whatever you fancy. Pre-empting the cravings helps you feel proactive rather than reactive.
As always we’re striving for balance not perfection. I would never recommend you ban a food outright, that inevitably ends with overeating the food at a later point. Enjoy your treats mindfully and with intention and you’ll find it easier in the long run.
How do you solve a problem like…
…those nutrition influencers who run around the supermarket analysing food labels and demonising certain foods with no thought for the anxiety they are creating?
I have no problem with anyone sharing helpful information for people but I do hate when some of that info is just incorrect or fear mongering. Trying to minimise this by saying ‘just don’t follow if you get triggered’ is really not helpful as many people don’t realise the damaging impact of these messages until it’s already affected them negatively.
People who use their social media platform for this are not ‘just trying to help’ they are building an audience by exploiting the algorithms of social media. Platforms thrive on strong, absolute opinions like ‘seed oils are toxic!’ rather than the nuanced, balanced truth about nutrition.
Here’s how to spot the difference between a nutrition influencer and a qualified nutrition professional:
They speak in absolutes: Phrases like ‘never eat’, ‘always avoid’ or ‘x ingredient is toxic’ are red flags.
They prioritise fear over facts: If content creates anxiety around foods that are safe and commonly consumed, it’s a major warning sign.
They lack credentials: Qualified professionals openly share their credentials and rely on evidence-based information rather than sensationalism.
What’s the solution? While there’s no easy fix, if you're finding yourself anxious about food choices or scrutinising ingredients obsessively, it might be time for a social media detox.
And with that - here are some accounts I recommend you follow:
mrguthealth - Excellent research based information on how to improve your gut health
orlawalshnutrition - An Irish dietician who shares easy to digest, helpful info you can trust.
danieldavey - A sports and performance nutritionist but worth a follow even if you’re just looking for general nutrition tips.
joshuahillsnutrition - Shows how you can work with the algorithm while sharing valuable, helpful information.
sineadodonovan_ - An Irish dietician who specalises in women’s health.
Also, rebelnutrition.ie - my instagram handle. Quiet at the moment but soon to change I hope!
Have a great week, subscribe (it’s free!) if you want to be notified for next weeks installment.
Rosanna