Shift from surviving to living. How to stay healthy during COVID-19

You can stay healthy and fit during this time.

The pandemic has forced us to transition quickly to a completely homebound life. We have experienced changes in our routines and eating habits as our shopping habits and physical activity levels have had to shift drastically. 

Socially distancing during COVID-19 has presented unprecedented and unexpected change for many, and the uncertainty of possible unemployment and difficulties of transitioning to working at home have launched many into survival mode. 

There are a lot of ways to cope with boredom, anxiety, and stress, and many people have turned to comfort foods and increased time in the kitchen to take their minds off the crisis.

While it may be tempting to relax into the comfort of Netflix, the couch, and junk foods, here are a few concrete ways to stay healthy and avoid weight gain so you cna shift from surviving to thriving right now!

Try healthy new recipes

We’ve all spent hours looking up healthy recipes online maybe even Pinterest, only to wish we had time to make them. Or, you’ve wanting to get into meal planning and prepping but never did. Now is the perfect opportunity to replace restaurant meals and processed diet staples with homemade, whole foods and start prepping!

Many inexpensive "pantry" dinner recipes made with dried grains and beans are nutritionally dense, very high in fiber, and the ingredients are easier to find in your grocery store than more in-demand products like meat. Brown rice, quinoa, and barley are fantastic grains you can find for pennies that provide excellent fiber, and legumes such as most beans -- black beans, kidney beans, garbanzo beans, etc. -- provide great fiber as well as protein. 

Add them to your list for your next grocery store trip or delivery. These can be mixed with a protein and fresh or frozen vegetables for a well rounded meal. 

By cooking at home, it grants you more control over ingredients and portions than eating at restaurants or buying processed foods.

Stop ordering from Door Dash, Uber Eats or whatever service and start planning those meals.

Get moving!

In times where we are more homebound, many people whose job entailed standing, walking, lifting heavy items, or even simpler a community no longer have to move their bodies to do these things. Exercise routines are more crucial than ever to well-being.

Walking or riding a bicycle is a great way to remedy this. If you're already going to call someone or listen to a podcast or audio book, why not do it on a walk? If your podcast is longer than 30 minutes, keep walking-- after 30 minutes, you get the added benefit of burning body fat as well as stored fuel. It's important to walk alone and stay away from other people and crowded areas, but walking outside is an excellent way to get some sunshine, move your body, and burn fat while enjoying a phone call, audiobook, or podcast.

Additionally, some may feel as if they have to go overboard with difficult, gut-busting workouts during self-quarantine, but this is a recipe for injury and wearing down your body. Doing more intense workouts is great, but long walks and bicycle rides are excellent ways to burn time and additional calories without risking injury or burning out. Consult with your fitness coach for help on how to balance your routine.

Sleep more

How has your sleep been? Many of our clients are taking advantage of not having to commute to work as extra sleep time. Have you gotten into that routine?

In a study published in the Annals of Internal Medicine, researchers found that when participants slept for 8.5 hours, they lost more body fat and less lean body mass than those who slept for only 5.5 hours, and those who slept longer felt less hungry throughout the day (annals.org/aim/fullarticle/746253/insufficient-sleep-diet-obesity ).  Check yourself! How many hours of sleep are you getting per night?

Another perk of getting adequate sleep is having more energy for exercise and focused work during the day. People tend to snack more when they're tired, in an unconscious attempt to replace the energy that sleep would provide. It's also impossible to snack mindlessly while you're asleep.

Develop a routine.

Establishing a daily routine will turn intimidating goals into manageable, healthy habits that mutually reinforce each other. Going to bed and waking up at set times supports focus and energy throughout the day. Exercising regularly often makes people want to switch to healthier eating habits, and staying on a schedule encourages us to take regular breaks from work to call a friend and take a walk. Trying a few of these ideas will likely lead to trying a few more, leading to a healthier, more connected experience during social distancing.