Staying Healthy (and SANE) at Home
Alrighty y'all, the struggle is REAL now and we're all going to have to find ways to keep as much normalcy as possible in order to stay healthy and SANE during this time.
Here are my top tips as a registered dietitian and fitness consultant to aid in the war against gaining unwanted weight and pulling your hair out.
1) STAY AWAY FROM THE KITCHEN:
I mean seriously, OMG. If you find your fridge, pantry, or open kitchen cabinets tantalizing then you need to get the heck out of your line of vision. As my father-in-law would say after he's completed all the dished "the kitchen is CLOSED" until the next meal. Which brings me to number 2
2) STICK TO YOUR NORMAL MEAL AND SNACK INTAKE SCHEDULE.
Pretend like you're at the office. If you don't usually eat a 9 am, 10:30 am, ad 11:30 am snack then DON'T do it at home. If you need to set meal time snack and meal reminders on your phone then do so and stick to them!
3) AVOID FILLING UP ON SNACKS
Prepare REAL foods for breakfast and lunch i.e. wholesome meals that fulfill the Happy Body plate design:
1/2 dark, leafy greens and brightly colored vegetables
+ 1/4 lean protein (poultry, seafood, beans, eggs, tofu, cottage cheese or Greek yogurt)
+ 1/4 whole grains (brown rice, quinoa, buckwheat, or whole wheat)
4) MEAL PREP YOUR LUNCH AND SNACKS
If you're used to packing your lunch and snacks for work do the SAME for "work from home". Make your lunch and portion out your morning and afternoon snacks the night before or same morning and then place them in a separate space in your fridge. Just as you would go directly to your lunch box in the office fridge, go directly to the space in your own fridge you've separated away.
5) STAY HYDRATED
Keep a bottle/ canteen/ container of water next to your home work station. If you have that bottle close by, chances are you’re more likely to drink it, helping you reach the goal of at least 64 ounces per day.
6) OUT OF SIGHT, OUT OF MIND.
Do you usually stock the house with Doritos, soda, ice cream, and candies or have you started to stock up on them because you're at home and hey! why not? Well, if there's no nutritional value in the item then it really shouldn't be your go-to for a snack. Put those "treat/ not-so-nutritious" foods in the bottom of a drawer or top shelf of pantry you don't have direct access to and truly consume those foods as TREATS after you have eaten your whole some Happy Body meal.
7) EAT WITHOUT DISTRACTIONS.
It is very hard for the brain to keep track of portion sizes and to recognize the feelings of satiety and hunger if it's preoccupied constructing emails, engaged in a podcast, or concentrating on the 7th episode of the 4th season...
8) YOU MUST KEEP MOVING!
Get out that old pedometer you won as a freebie at the last workplace wellness challenge and shoot for at least 7,000 steps per day. Maybe it'll help to think about getting up every hour on the hour and walking 250 steps throughout the day. Or perhaps you can alternate between walking, 20 standing squats, and 20 push-ups on your knees! Doesn't matter what you do, just DON'T become a slug.
9) TAKE A MOMENT TO YOURSELF
Being home, quarantined at home, around the house, in the house, on the house (haha, j/k hopefully not on top of the house but hey, you do you) can make a person go a little crazy. Try to go and sit outside or take a 5 minute walk to refresh your sights and senses throughout the day. Stress management is a HUGE pillar of wellness and you should be devoting some time each day to coping with this ever-changing global situation.
10) KEEP THE SAME SLEEP SCHEDULE
Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.
The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development. If your body is used to getting 8 hours of sleep at night don't push it to stay up late and watch TV.
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If you're looking for advice specific to your current situation set up a comprehensive nutritional intake and eating behavior assessment session with Bethany by CLICKING HERE