I came to cannabis late in life. I was in my late 30’s when I first tried THC. As a fitness professional, and someone who struggled with body image my whole life, honestly I was terrified of the munchies. I was afraid I’d not have any control over myself and I’d find myself finishing bags of Doritos without even knowing it. Later I realized, this was probably because I found myself buying and eating packages of cookies, muffins and brownies, and feeling out of control because I wasn’t mindful or managing my emotions.
I was worried about exactly what was happening; I was mindlessly feeding my feelings. I was slowly gaining weight and rapidly losing self confidence. I never even considered THC because I assumed it would make my problem worse and I’d be overweight and unmotivated to workout at a time when I was already struggling. I wish I knew which types of cannabis stimulate the munchies, which do not, and how to eat mindfully!
Looking back, I wish I knew then what I know now: how cannabis helps manage my emotions and stay more present in the moment while allowing me to make better decisions about eating and movement!
My experience and knowledge as a fitness professional provided me with some of the tools I needed to manage the munchies. Now, as a cannabis coach and educator, I can confidently say: the munchies do not need to ruin your progress, prevent you from losing weight, or demotivate you. Introducing Munchies 2.0!
WHAT ARE THE MUNCHIES?
Let’s clarify the munchies: they are the increase in appetite caused by cannabinoids stimulating the CB1 receptors which stimulate the release of hormones that control hunger and appetite.
Terpenes such as myrcene, limonene, caryophyllene and linalool are known for stimulating appetite, which is incredibly helpful if you’re suffering from loss of appetite. Lack of appetite can stem from a variety of reasons including illness, cancer treatments, stress and more. If you’re using cannabis to increase your appetite, it’s vital you take steps to nourish your body appropriately and not just open that bag of Doritos as ultra processed food, foods high in sugar, fat or salt may make your symptoms worse. Studies show that a diet high in “junk” foods increases stress, promotes disease, and causes gastrointestinal distress. You will benefit from the Munchies 2.0
If you’re not using cannabis for appetite stimulation, or are using cannabis as part of a healthy, fit lifestyle and want to avoid the munchies, you want to look for the terpene humulene, high CBD strains and THCv. Adding CBD can reduce the munchies since it doesn’t directly activate the CB1 receptors which can stimulate appetite. Using the Munchies 2.0, you’ll be able to snack nutritionally and not worry about adding empty calories to your day.
THE MUNCHIES 2.0
PLAN HEALTHY FOODS
The foundation of the “Munchies 2.0” are nutritionally dense foods. The first rule of this new way of thinking is to plan ahead. Prioritize foods found in nature such as fruits, vegetables, legumes, nuts, seeds, and lower fat proteins. Select foods high in fiber and protein. For example, the fiber in vegetables and fruit help keep you satiated for little to almost no calories. Nuts, legumes, sweet potatoes, oatmeal, and sprouted bread provide nutritionally dense options. Be mindful of serving sizes because they are calorically dense.
Protein is the most satisfying macronutrient and provides the most “bang for your buck” with only 4 calories per gram. This means you can eat a larger quantity of foods like chicken, tofu, turkey, eggs, yogurt and cottage cheese for fewer calories.
Fortunately, low calorie options can be found in stores everywhere. Foods like rice cakes, almond crackers, popsicles and cool whip are advertised as “free foods” that satisfy our crunchy or creamy cravings for very few calories. Unfortunately these foods provide little to no nutritional value. If you enjoy them, I recommend pairing them with a protein, fruit or vegetable. For example, try hummus or peanut butter (measured serving) on a rice cake or almond cracker. Cool whip makes a creamy topping to a bowl of berries.
PREPARE AHEAD
The next step is to prepare ahead. If you can set out the healthy food before consuming cannabis it will keep it top of mind. Arrange your healthy snacks in a clearly visible location. Pre-portion snacks into containers or bowls to keep portions under control. If you enjoy charcuterie boards, consider making one with individual portions of your favorite healthy snacks for fun! When healthy food is readily available and you’re planning to enjoy it, it reduces our compulsion to order take out, spend unnecessarily and set ourselves up to feel worse.
EAT MINDFULLY
Mindful eating. One of my favorite aspects of cannabis is the ability to focus and “zone in” to a task, thought, or activity. Use this skill to tune into every aspect of eating: explore each food’s shape, color, flavor, aroma, and texture as you enjoy them. Pay attention to how your stomach feels as it becomes full and use this sensation to limit your intake. Cannabis is known to enhance the sensory experience of eating, allowing us to better tune into our body’s signals of hunger and fullness.
Additionally, using cannabis as a tool for mindful eating can help you let go of guilt associated with leaving food uneaten and foster a healthier relationship with food overall.
IDEAS
Some of my favorite healthy snack ideas include:
- Cut up or buy fresh fruit slices such as apples, melons, oranges, or wash and set up a big bowl of berries or grapes. To add protein, pair with yogurt or cottage cheese as a dip or by itself. Top with a sprinkle of granola for crunch.
- Cut up or buy vegetables such as carrots, cucumbers, mushrooms, celery, or bell peppers that can be enjoyed on their own or with a dip like hummus or a yogurt based dip. Try Trader Joe’s Reduced Guilt Spinach & Kale Greek Yogurt Dip
- Make a charcuterie snack board to enhance variety but reduce portions. Include your favorite nuts, seeds, fruits, vegetables, lean meats, cheese, olives, crackers, etc. Be sure to measure your portions – especially the calorically dense foods like nuts and cheese.
- Traditional snack foods are great as long as they are portioned out. I recommend measuring one portion into a container or bowl.
- Try edamame (boiled or roasted soybeans) for a nutritionally powerful snack. These can be found frozen and ready to be heated, or already roasted and ready to eat.
- Trail mix with nuts, seeds, and dried fruits is one of my favorites but highly caloric due to this conglomerate of dense foods. I recommend checking the portion size (usually around ¼ cup) and measuring that into your container or bowl and then put the bag away to avoid overeating!
- Popcorn is a light snack and can be made in a variety of ways: air popped, over the stove, microwaved or pre packaged. Lightly seasoned or plain is best. Be careful of dupes like “chocolate covered” or even candy coated as they are usually calorie bombs in disguise. I recommend air popped for the freshest and most satisfying as it is full of fiber!
- Smoothies made with fruits, vegetables, and yogurt or plant-based milk. Add ice for a cold and creamy treat!
AVOID TAKE OUT
Unfortunately, take out tends to be spontaneous, unhealthy, costly and can leave us feeling bloated and gross. If you find yourself always ordering takeout, try having the ingredients on hand to make your own!
For example, if you tend to order pizza, try to make it at home! Plan ahead to have all the ingredients ready, including your favorite toppings, and make an activity out of it. If you like Mexican food, shop before you consume cannabis for the ingredients to make tacos or nachos with healthy ingredients.
If you must order out, consider placing your order before using cannabis, before any cognitive impairment or stimulation of appetite, so that you’re not tempted to order unhealthy foods if the munchies kick in. I recommend you make food decisions before consuming to reduce temptations and impulsive decisions.
Ultimately, the Munchies 2.0 encourages a shift in mindset towards snacking and eating, promoting self-awareness, and fostering a healthier relationship with food. By embracing this approach, we can enjoy the benefits of cannabis while maintaining our fitness goals and overall well-being. Remember to consume cannabis responsibly and in moderation, and choose snacks that align with your personal preferences and restrictions.
If you’re interested in more personalized or want to explore further, feel free to reach out to me directly at Beth@Cannafitnessnutrition.com. You can discover more about my comprehensive 12 week program, CannaFit, which helps you integrate cannabis into your fitness and nutrition for optimal wellness at www.cannafitnessnutrition.com.