06/12/2020
Have the stay-at-home orders and the increased stressors of unprecedented times gotten in the way of your healthy lifestyle habits? You are not alone! Staying on track is often challenging regardless of the circumstance, and now is no exception. Here are a few tips from our Registered Dietitian, Kate Spitzer, that may help!
- Many of our exercise routines have been disrupted- try getting outside for a walk after dinner, on your lunch break or during your normal commuting time if you are working from home. Start your morning with daily stretches, or walk up and down a flight of stairs during commercial breaks. Pressed for time? Try doing squats when you brush your teeth or brew your morning pot of coffee. If you need a reminder, set an alarm on your phone. Movement is beneficial for our mind, body, and soul!
- Are you struggling with boredom snacking? Try keeping a running to-do list on your kitchen counter or fridge. Consider activities to keep hands busy- knit/crochet, paint fingernails, crossword puzzles, adult coloring books, art projects, or journaling. Research shows changing our environment can help too! Keep chopped fruits and veggies in clear containers at eye level in the fridge, and move less nutritious options to a more inconvenient space.
- Are you eating or cooking differently due to stress and anxiety? It's no secret that food means so much more to us than fuel. Consider some self-care techniques like cuddling with a pet or loved one, taking a long shower or bath, pamper yourself with a sheet mask, taking a nap or connecting with a friend via phone or video chat.
- Get back to basics with eating habits and start small. If we are feeling off track it is so common to want to make several behavior changes at once. This often makes us feel more discouraged than we were in the first place. Focus on one specific, realistic change - perhaps a goal to consume vegetables with one meal per day, aiming to drink 64 oz of water daily, or batch cook once per week so dinner is already made when you get home after a long day.
- Busier than ever? Setting aside an hour once per week can save valuable time when we need it most. When you bring items home from the grocery, chop up fruits and veggies to be used for meals and snacks during the week. Batch cook items that keep well for leftovers like a crust less quiche with veggies, quinoa salads, or a stir-fry. Shop smart- have ready to eat protein foods on hand like boiled eggs, tuna pouches, rotisserie chicken, and canned beans or precooked lentils that you can quickly add to make a more filling dish. A little planning ahead goes a long way!
- Reach out for help! We are here to support you in navigating these challenging times. Working with a Registered Dietitian one on one can help provide individualized guidance to fit your unique needs. If you are interested, give us a call today at 513-853-7555.
