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Healthy Habits during Pandemic Panic
How to maintain healthy habits without the quirks of quarantine getting in your way
With most states in the U.S. heading into week four or so of self-quarantine, many are struggling to keep up good habits as what started as a much needed rest from routine life has seemed uncertain at best. When staying at home for most of the day, it can be easy to find comfort in comfort foods. Short-term, this is not necessarily a "bad" thing. However, as many of you reading this may have inferred by now, this quarantine can and will have lasting effects, both on populations and individual patterns.
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Identifying and being aware of the following habits and taking the opportunity to improve your health during quarantine can have lasting positive effects on you and your eating patterns. Some of the suggestions below can help get you started!
01
Fruits & Vegetables
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Don't forget to buy them when you can.
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If you can't find canned or frozen produce, buy fresh produce, use what you can, and then freeze what you have left over before it goes bad or expires.
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02
Don't let your cooking be bland.
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add sauces or dips to usual dishes to give them some more flavor
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try looking in cookbooks to switch up your recipe routines
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try cooking something you usually cook in a new way (i.e. saute instead of steam vegetables)
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03
Make your snacks mindful instead of mindless
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include snacks in your meal planning and shopping lists
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plan for three snacks a day between the three meals you eat so that you have natural hunger cues to stay in tune to instead of feeling full when it's time to eat
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keep snacks in the kitchen, not rooms that you work or study in
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don't buy things you know will tempt you
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have a snack station for your kids/dependents who are home all day
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04
Focus on feelings of full versus hungry
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set plans in place to mark the passage of time
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know the difference between boredom and hunger
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eat meals at the table/dining area so that eating feels separate from other activities in the home
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dedicate a specific place or room for eating experiences
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eat around the same time each day to teach your body a mindful, helpful routine
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have specific times & places dedicated to work, study, etc. and separate them from meal time
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feed your kids on a schedule
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pack yourself a work-from-home lunch to keep your workday on track
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05
Know your emotions and separate them from eating experiences
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have a list of go-to activities you can do instead of eating when you feel bored or upset
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use a scale (i.e. rating your hunger from 1-10 in intensity) to measure how hungry you really are, or if restlessness, anxiety, fear, or sadness is the true root of your emotions
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reflect on outlets for your emotions that don't involve eating
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06
Stay hydrated
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start your day with drinking at least 1 glass of water
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drink a glass of water between activities (every couple of hours)
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07
Stay motivated with your health goals
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Remember it's okay to snack or have dessert, just try to balance it with healthier foods such as fresh produce, whole grains, and other of your favorite healthier snacks (i.e. carrots and hummus
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08
Stock up, but not too much
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have enough food in your home for two weeks to minimize market trips
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remember that the food supply is currently safe and the current Coronavirus isn't foodborne as of the latest evidence
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09
Don't forget to treat yourself well
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set the table
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make yourself a nice meal
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have & enjoy dessert every once in a while
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video call a friend who is also having mealtime to share it with them/socialize in spite of distancing regulations
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plan fun cooking projects
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take advantage of online courses and programs where you can learn new skills
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donate your resources when you can
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