Avoid the “quarantine 15:” mindful eating, portion control, and more

The coronavirus pandemic is forcing us to change the way we live and work. Now that most of us are hunkering down at home, just how do we stay healthy? What are some habits to foster to avoid the gaining the “quarantine 15”? The past couple of weeks I wrote about healthy foods to stock in your kitchen and shared tips to keep your immune system healthy. Here, I share useful strategies and healthy habits to help you maintain good health and avoid weight gain while working from home. Now is not a time to go on a rigid diet and obsess over your weight. However, taking it one bite at a time, these simple tips can help you foster healthy habits while adjusting to the new normal.

PLAN YOUR DAY AND EAT STRUCTURED MEALS.

Rule number one—when you wake up, get out of your PJs. And create a plan for the day (if you haven’t done so the night before.) While planning your work schedule for the day, or how you will juggle your to-do list if you have kids at home, it’s equally important to plan your eating schedule. When will you eat? What’s for lunch? and when can you take a snack break? Write it down if need be and stick to it.  Planning in advance and creating a sense of order and structure to your schedule is half the battle and a huge help to set you up for success, especially during these uncertain times.

Many of us tend to graze mindlessly when we lose our sense of structure and start to work at home, especially if feeling stressed. To avoid that, its best to have a plan of action. And as I write in my book Finally Full, Finally Slim, “be your own general.”

EAT MINDFULLY. 

With the news feeds on the latest on COVID-19, it’s super easy to just cave in and go for the chips. Wait! Resist the urge and learn to tune into your inner wisdom. Try to pay attention when you eat, eat when you are truly hungry, and limit eating while watching TV, especially while watching the news.

And when working from home, avoid eating lunch “al desko.”  Take a work break and try scheduling a zoom lunch meeting with friends or colleagues. And remember to eat slowly, tune into your senses, savor the flavor of your meal, and avoid distractions. I offer more on mindful eating HERE.

RIGHTSIZE YOUR PORTIONS.

As you know, I’m always an advocate for practicing portion control. Now more than ever, however, we need to be vigilant to stay healthy and avoid weight gain. As we adjust to our new normal—working from home, gyms and yoga studios being closed—it’s important to pay attention to our food choices and our portion sizes. The good news is that our food portions tend to be bigger when we eat in restaurants rather than at home. At home, we have more control and it’s so much easier to set ourselves up for portion success.

One simple visual tip which doesn’t require eating less or measuring is to re-portion your plate. Make half your plate veggies, a quarter healthy protein (chicken, fish, beans) and the other quarter healthy starch (quinoa, rice).

When it comes to snacks like nuts and chips, it’s best to portion them out in advance instead of eating straight out of a big bag, especially a Costco-sized bag many of us stocked up on. This can mean making your own single-serve portions or keeping measuring cups handy to use on occasion to get the hang of how much food is a reasonable portion. For example, measure out a 1-ounce portion (1/4 cup which looks like a handful) of mixed nuts and store in little baggies so that you have it as an afternoon snack. And if you are a volume eater, I’ve got you covered. Enjoy 3 cups (!) of air popped popcorn as a healthy snack. And remember, fruits and non-starchy veggies are freebies.

I offer additional portion control hacks HERE. 

SNACK SMART.

Plan for a snack and enjoy it. Include a (reasonably portioned) snack that contains a mixture of carbohydrates, protein and healthy fat. Doing so will sustain you and help you feel full for a longer period, without breaking the bank calorically. Some great options are: hummus and your favorite veggies, Greek yogurt with berries, and a baked apple with mixed nuts.

YES, YOU CAN HAVE A TREAT!

As an advocate of the 80-20 rule, you want to make healthy food choices most of the time. There still is room, however, for a treat. The key is to plan for it, pick something you enjoy, and don’t feel guilty. I love the “delay, don’t deprive” tactic. Save a treat for later in the day so that you have something to look forward to. This trick works well for many of my clients.

And, finally, practice self-care to stay sane. Reduce stress with a meditation practice and exercise virtually. Yoga studios and gyms have gone virtual and you tube offers great exercise videos. Breathe, stay in touch with friends, and enjoy community classes on zoom. And remember to get some fresh air and take a walk while staying six feet away from your neighbor.

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** If you feel you need additional help with meal planning, food shopping tips, and creating a healthy structure while staying at home, I’m happy to help. I am offering VIRTUAL COUNSELING SESSIONS.  and can reached HERE to discuss your unique needs.