Heard about the the “Quarantine 15?” It’s the weight you’ve put on during weeks of stress and isolation due to COVID-19.
In a recent poll by WebMD, half of women and a quarter of the men surveyed said they’ve gained some weight since the lock-downs started.
This can be concerning because as we have learned, obesity, and the chronic conditions it leads to, can put us at a higher risk for the more severe conditions of COVID-19.
How can you regain control ?
Start small with these small steps that will help you improve your health.
Eat real food. If you buy foods with labels be sure to look for real, whole ingredients (not chemicals and food dyes). Whole or minimally processed plant foods are high in nutrients and fiber to help keep you full.
Don’t drink your calories. Your daily latte, sodas, juices, and alcoholic drinks are adding hundreds of empty calories that can harm your health. Hydrate with water and herbal teas.
Eat healthy fats. Oils, like canola, olive, and coconut, which are made from plants, are highly processed. Theses oils are devoid of fiber and nutrients while extremely high in calories. You can get all the healthy fats you need in your diet with foods like avocados, nuts and seeds.
Drink enough water. Be sure to stay hydrated by drinking half your body weight in ounces every day. Water is essential for our bodies to function optimally and help flush out toxins.
Get enough sleep. Getting seven to eight hours of sleep each night is vitally important to our health and well-being. Start implementing habits that help you get the rest you need – go to bed earlier, establish a calming nighttime ritual, and turn off all electronics at least an hour before bedtime.
Have a plan. Set aside time each week to plan and prep your meals and do the shopping. Knowing what you’ll eat each day and keeping it simple helps you stick to your plan.
Improve the variety of your food. Don’t miss out on important nutrients by eating the same foods all the time. Try a new fruit or vegetables each week – look at the sales flyer, often what’s on sale is also in season (which means greater flavor and freshness).
Get moving. 30 to 40 minutes of movement each day not only impacts your cardiac health and bone health, but it can boost your mood and help you sleep better. Commit to being active every day by putting it on your schedule.
Keep an eye on the extras. Salad dressings, condiments, and sauces make food exciting and flavorful but also add unwanted calories. Enhance your foods using flavored vinegar, lemon & lime juices, and spices and herbs.
Don’t deprive yourself. Deciding to jump all in with your health transformation can leave you feeling deprived of the “bad” foods you enjoy so much. Eat those foods in moderation while you find healthier replacements. As you change your diet you will find your energy increasing and your inflammation easing so you will naturally shift to eating healthier foods.
Need help with meal planning, shopping, batch cooking, and learning which simple, yet tasty recipes fit best with your lifestyle? Want to develop habits to reduce stress, increase movement, and improve sleep? Let’s talk about it. Schedule a Health Consultation on my calendar or send me an email.
