The Nutritionist part 2

I've decided to "see" my nutritionist on a fortnightly basis on the telephone.

The issues covered:

1. Dealing with binge eating
2. Getting a better night's sleep.

Recommendations:

1. Keep a pocket journal and before I binge, write how I'm feeling. It doesn't have to be war and peace, just one word will do. Today's word would be Frustration. Then eat or not eat afterwards but I'm to try and pause.
2. Evening meal should be based on carbohydrates, like sweet potato.
3. Develop a bedtime routine. No drinks for 1-1 1/2 hrs before bed. If I snack have some yogurt and almonds. Alternatively milk, or turkey. Have a wind down routine, like reading a book