HOW TO THRIVE - AND NOT JUST SURVIVE - WHILE IN COVID-19 QUARANTINE
Most of us have been forced to work from home due to the COVID-19 pandemic taking over the planet. And that my friends, can be host to so many fun temptations…Like sneaking off to binge-watch “This Is Us” in the middle of the workday when you *should be responding to emails…. Or how about your pantry? More than likely, it is currently stocked full of potato cookies, chips, and donuts. You know, just in case it really is the “end of the world” and you won’t be able to get any more at the grocery store.
The question at large right now is this: how can you actually be at home (with kids there too), not spend the entire day throwing food down the pit (aka stuffing your face) and actually continue being a productive human being during the (pretty much) forced lockdown?
Stick to your regular wake/sleep/work/eat schedule
Yes, things are hectic right now. It’s very easy to get lazy in the uncertainty. One of the downfalls of living so spontaneously is you’ll start to get that jet lag feeling. Or even feel hungover from the staying up late/sleeping in/eating junk/overdoing it on social media and TV.
Listen, EVERYTHING is thrown off for ALL of us right now. One of the best ways to keep yourself feeling grounded is by sticking to your normal wake/sleep/work/eating times.
This means that you will go to bed during the weekdays at the same time you would normally. And you will wake up during the weekdays at your normal wake time too. Your workday will begin at your normal start-time and whatever time during the day you would eat lunch at the office - you’ll eat during those same times at home as well. Do the same for your children. They thrive on routine and it will improve their behavior.
Make meal and snack prepping a weekly non-negotiable.
Remember that quote, “When you fail to plan, you plan to fail?”
By meal prepping, you will already have planned, shopped and prepared nutritious homemade meals ahead of time. All you will need to do pull them out, warm and serve! Things may be harder to find, but do the best that you can with what you CAN get. Most store shelves are bare when it comes to canned goods. But guess what? There is plenty of FRESH produce around! And that’s what you want to be eating anyway!!!
Same goes with snacks: Pre-portion cut up fruit, veggies, nuts, popcorn, trail mix, hummus, guacamole, cottage cheese, cheese sticks, Greek yogurt, etc., in clear containers. If you are looking for something fun for yourself or the kids, try making fruit skewers with your fave fruits and dipping in yogurt or melted nut butters. You can even slice up apples, toss with cinnamon, add some water and bake at 350 degrees for a good 30 min for a delicious, naturally sweet treat.
Snack prepping ahead of time will help put a stop to both the mindless and portionless snacking we can all fall prey to under stress. PS: This will also play a part in not graining extra weight while we are all stuck at home.
Tune in to what your body is saying
Are you hungry or craving a particular food? Ask yourself, “Am I really hungry or am I bored?” Sometimes we crave food that has a nutrient in it that our body is in need of. Hunger can also be a sign of dehydration.
One thing I encourage you to do is identify what you are craving and then take care of it. Really take note of your day, how much physical movement you have had, human connection you have enjoyed or if you are tired. Poor sleep can trigger hormones that will cause you to want to eat more – thus, endless snacking.
Change up your environment
Moving your workstation/computer to another part of the house can help you better manage the urge to stress eat. Even taking a 15-minute break from your computer screen – or from homeschooling, the kids - can help.
Get away from whatever is making you feel overwhelmed at the moment. If possible, go outside and get in the sun! We need Vitamin D for a healthy body and the fresh air will do you (and your family) wonders.
When you can distance -- or even distract yourself -- from the things causing you to want to eat, eat, eat, you will puncture a hole in that pressure-filled balloon you feel in your chest and stop an unwanted attack of the munchies. (Or put some mint gum in your mouth. That helps too!)
Be kind to yourself
We are in unprecedented times right now. This is not the time to be harsh, mean or judgmental on yourself. Extra kindness and grace are needed for us all.
Just because you start stress-eating does NOT mean that you have failed. Sister, it means you are a human being who is trying to navigate these uncharted waters and you are trying to self-soothe.
Remember that it’s what you do long term, that counts. The once-in-a-while junk food snack or crappy meal isn’t going to kill you. Just don’t do it every day. What you want to focus on, is eating foods that nourish you and give you energy. Foods that are both life and health-promoting. You want to go for things that support your physical and mental wellbeing.
I live by the 80/20 rule. 80% of the time, I eat – and I encourage my clients to eat – as clean as possible. The other 20%? Have at it! PS: I eat 70%+ dark chocolate (made with Stevia) every single day.
I would love to know how you and your family are doing during this time or if any of these strategies are resonating with you, so please, let me know by leaving a comment!