Want to stay lean through COVID 19? Trying to build up your immune system? Are you reaching for comfort foods like mac and cheese, pizza and chocolate? This stressful time of quarantine can drive us to binge-eat while binge-watching the news.
Here are 19 tips for surviving quarantine with your waistline and sanity intact…
- TV and mealtime need a divorce: It’s fine to listen to the radio while eating, but watching TV or reading during meals or snack time can lead to mindless overconsumption.
- Move your body: Exercise increases serotonin, the feel-good neurotransmitter in your brain, and strengthens your immune system. And ladies, Chris Hemsworth is streaming workout videos for free. Just saying.
- Take supplements and eat prebiotic/probiotic-rich foods: Specifically, lactobacillus and bifidobacterium have been shown to enhance immune response.
- Hug your animals, or adopt a pet: Animals lower our stress response and blood pressure. Not to mention they’re just plain cute.
- Take Vitamin D: 2,000 IUs daily can enhance your immune system and improve sleep.
- Limit sugary drinks: Some of our favorite beverages contain a lot of hidden sugar. Look for drinks with less than 7 grams of sugar per serving.
- Call a friend: “Social distancing” shouldn’t mean “social isolation.”
- Get your “Five a Day”: Consume a minimum of two servings of fresh fruit and three servings of fresh or frozen vegetables every day. Fruits and vegetables are high in Vitamin C, potassium and other immune-boosting nutrients.
- Keep your cell phone in another room and use an old-fashioned alarm: Avoiding looking at your phone first and last thing every day is good for your physical and mental health.
- Start a “Gratitude Journal.” Writing down what you appreciate goes a long way.
- Get at least 7 hours of sleep: Lack of sleep can cause weight gain and decreased immunity. Take advantage of quarantine and “sleep bank.”
- Limit carbohydrates to one-quarter of your plate during mealtimes: For example, half a cup of rice or pasta, or a small baked potato.
- Stop eating when you’re two-thirds full: Imagine your stomach as a snack- sized Ziploc bag.
- Go outside – safely: If you’re able to get out and bike or walk while maintaining a safe social distance, the fresh air will do you wonders.
- Read nutrition labels: Know what you’re eating.
- Drink more water: The rule of thumb is: Drink half your body weight in ounces.
- Eat slowly: Put your fork or sandwich down after every bite. It takes 20 minutes for your head to know your stomach is two-thirds full.
- Eat lunch every day: Skipping lunch can lead to overeating at dinner time. And any time we eat too much at one time, especially before bed, we increase our chance of weight gain.
- Avoid dieting: Forbidden foods taste sweeter…. try eating everything in moderation.
With positive thinking and lots of support, we can get through this crisis with our mental and physical health intact – or perhaps even stronger.
Sheri Weitz, RDN, CDE is a Registered Dietitian with a private practice in Westchester, and she provides clinical nutrition services for Manchester Medical. Sheri also teaches Zumba classes… her “happy pill.” To find out more about her services or for a free consultation, go to www.MovetoWellness.net.
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