We all talk to ourselves so ask yourself this question. Am I eating in response to physical hunger (rumbling stomach, low energy, etc.) or am I feeling scared, frustrated, overwhelmed or happy? If you are not starving and feel full / satisfied, then you most likely don’t need to eat anything. If you just gotta have something, eat a mandarin orange as a snack. The smell of the citrus is calming, it’s a boost of vitamin C, and a healthy snack. During these stressful times, it can be difficult to tell if you’re truly hungry or if your mind is attracted to food to disconnect from your feelings. Try to address your emotions in ways that don’t involve eating. Read a book, do a hobby, go for a walk (if you can leave the house). Your body has all the answers, you just need to learn when its trying to tell you something is wrong.
Being quarantined just puts you out of your usual routine. Besides that, you have constant access to food while also feeling stressed out….bad combination. To help with all of that, try a few of these tips.
Stick to a set eating schedule: What was your eating schedule at work? If you had one, stick with it while at home. If you have breakfast at 8:30, lunch at 12:30, and usually would get home for dinner around 6, then stick with that same schedule at home.
Create meals that are nutritionally balanced: Remember how you wanted to start prepping your meals for the week? Now is a good time to start cause you got nothing but time. Make sure include some type of produce, lean protein, and good fat in each meal. Oh, and be sure to keep a water bottle or cup next to you, and sip on it throughout the day.
Still treat yourself: Enjoy your favorite can’t-live-without treats, but in moderation. For example, if you want a cookie or two after lunch, reduce the portion of carbs in that meal to make room for the carbs in the cookies.
Just my opinion, but those fat burning supplements…..ummmmm yeah, use that money to buy food that will increase your metabolism. Eating foods that stimulate and enhance the fat burning process will help you reduce fat more effectively than a fat burning supplement in a bottle. Will taking a fat burner supplement help or hurt you? Don’t know, but the below list of foods will most definitely help. Adding metabolism boosting foods, along with a workout / nutrition program should help you reach your goals.
The following foods are shown to increase our metabolism:
Hot peppers (active component capsaicin)
Green tea (active component caffeine)
Black coffee (active component caffeine)
Cold water (500 ml of water daily increased metabolic rate by 30%)
Whole grains (aiding component fiber and iron)
Yogurt (aiding component calcium and probiotics)
Apples (aiding component fiber)
Nuts and seeds (aiding component essential fatty acids)
Fatty fish (aiding component Omega-3 fatty acids)
Nutrient dense foods, such as lean protein, complex carbohydrates, and fats are essential to your health. They are a good source of vitamins, minerals, and antioxidants. Antioxidants help to reduce inflammation in your body, while also helping to fight off colds and diseases. Inflammation is one of the leading causes of many diseases. The antioxidants in leafy greens and vegetables help detoxify the body by removing harmful chemicals.
This is a simple way for people with diabetes to plan meals. As a matter of fact, its a good way for everybody to start their way towards healthier eating habits. This method can help you eat the right amount of carbohydrates and keep your blood sugar levels under control. Carbohydrates naturally raise your blood sugar level. Your blood sugar level can rise too high if you eat too much bread, cereal, starchy vegetables, fruit, milk, yogurt, and sweets………all at one time. The plate method also helps with moderation. Let’s say you eat the above plate and want to come back for seconds. Create the same plate MINUS the 1/4 of starch….so, just veggies and more protein only.