Are you finding yourself frequently raiding the fridge and snacking throughout the day and night during isolation? Beware the uncontrolled appetite and the isolation-induced shock of unexpected weight gain.
We've put together some information to help you keep focussed on your good health and nutrition and some tips to boost your immune system and keep you on-track with good habits during this extended period of at-home isolation.
The next few months will see a significant change to our routine, and without any specific planning or at the very least conscious decision making, it's easy to fall into some very bad habits. The kitchen is accessible all day and the work-life pressures have changed. Falling into bad habits is partly due to our feelings of helplessness or lack of control of the current situation. Paying attention to our nutrition will play an important role in keeping us healthy, full of energy and feeling good about ourselves. Focussing on all the things that we can control, like our diet and nutrition intake, will help us regain some control in this challenging time.
Types of Food
Consuming meals that contain a high proportion of vegetables, proteins and healthy fats will keep you satisfied for longer. Limit potatoes, corn and grains as these are high in carbohydrates. You should be aware that when you eat high carbohydrate meals or snacks, they will only satisfy your hunger in the short term and will result in an insulin spike triggering a hunger response again. The reason Paleo diets are becoming so popular for weight control is that once you remove most carbs from your diet you also remove the cravings associated with low blood sugar levels and the crashes that cause you to become tired. This is a good time to support your immune system functioning and manage your appetite with quality nutrient-rich supplements - take a look at our Probiotic Super Smoothie for one such solution.
Control your portions
Don’t eat because you are bored. Use a plate and sit down and eat, take your time and always drink at least 400ml of water prior to eating. If you always have a large glass of water prior to any snacks, you may find you eat or snack less often. Try not to use extra-large plates. Make sure you eat slowly and chew your food so you can enjoy it, eat until satisfied rather than stuffed, de-stress and eat in a calm manner. Having a high protein snack is a great way to satisfy hunger. Try a high protein smoothie or if looking to reduce your coffee intake drink a hot cup of bone broth.
Meal Frequency & Total Calorie Intake
Maintain a consistent routine around your main mealtimes and try to reduce unnecessary snacking. If you do need to consume something make sure it is not carbohydrate based. If it is you will eat more and become hungry again much sooner. At night when many people tend to search for junk foods, I find having a hot chocolate (cocoa powder) with a full tablespoon of gelatin, MCT (medium chain triglycerides) powder and Inulin with a teaspoon of honey satisfies my cravings quickly and keeps me content until morning. Having this every night has removed my mindless snacking and significant calorie intake.
Remember - if you are isolating at home and your energy expenditure decreases then the amount of food you consume must also be moderated. Ensuring you get the right nutrients to not only keep your weight under control but also boost your immune system is critical. Keep healthy, keep active, be well.