With the kitchen is closer than ever while working at home combined with the stress of the coronavirus, many people find themselves worrying about the “quarantine 15.” Many of us are less active than we used to be and we’ve been turning to food to help us cope with the anxiety. It’s important to realize that the situation is only temporary and you need to be kind to yourself. If you’re really worried about the “quarantine 15” here are some healthy ways to avoid it.
Eat Nutritious Foods
Fuel your body with nutritious foods that are high in fiber and omega-3 fatty acids like whole grains, seafood, nuts, seeds, and oils.
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Happy Monday everyone! We made a large batch of baked teriyaki salmon, roasted potatoes, asparagus + cherry tomatoes over the weekend – having some of it for dinner + making enough for “intentional leftovers” for the next day. Intentional leftovers means a healthy, balanced lunch comes together in just minutes 🙌🏼. To make everything, we just tossed the potatoes, asparagus + tomatoes in EVOO + salt and spread on a couple baking sheets. Potatoes roasted at 400F for 30ish mins, other veggies for 15 mins. The salmon fillets were drizzled in teriyaki sauce + placed in the oven for the last 10 mins! While I love sharing recipes, roasting a bunch of veggies + protein is one of my go-to, “no-recipe” ways of cooking. Anyone else do the same? It always hits the spot ❤️
A post shared by CARRIE WALDER, MS, RD (@walderwellness) on Apr 27, 2020 at 12:21pm PDT
Portion Meals
While at home it’s easy to reach for snacks throughout the day, drink from cartons, or eat out of containers, but when you don’t measure your food, you eat more, which can lead to weight gain. Use smaller plates and portion out your meals and snacks.
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Follow @caloriestab for the best health & fitness tips! Is it too early for mac n’ cheese? Quarantine o’clock says cravings know no hour (and neither do I 🤣). Currently dreaming about Thursday’s dinner and wanted to share in case you’re in search of some seafoodsaturday inspo. Simple pastas are pleasing in the biggest way right now, and this one is especially good with garlic shrimppp!! 🍤. Happy weekending ❤️🕺🏻. – CREAMY GARLIC MAC N’ CHEESE: I used chickpea pasta shells from a Banza mac n’ cheese box, then tossed in a homemade sauce, but any noodles work here! For the sauce: in a blender, combine 1/2 cup cream cheese (any works here, including dairy-free cream cheese and chive cream cheese) + 1/4 cup goat cheese crumbles (optional) 1/4 cup almond milk + 1/2 teaspoon garlic powder + salt & pepper to taste; blend until smooth. – SPICY GARLIC SHRIMP: season shrimp with jerk or cajun seasoning + paprika, then sauté in garlic ghee until pink and slightly brown. – SAUTÉED SPINACH & CREMINI MUSHROOMS: heat a small amount of garlic ghee in a medium-sized pan for ~1 minute. Add sliced mushrooms and sauté for 3-5 minutes, seasoning with sea salt, red pepper flakes, garlic powder, and/or any other spices you want to use; remove from pan. With the burner still on, add spinach and sauté 10-15 seconds; remove from pan and garnish with parmesan. ——⠀ By @sara.haven ⠀ ——⠀ #pasta #eatforhealth #food #weightlossjourney #cheese #portioncontrol #eatsmart #calories #nutrientdense #weightlossideas #dinner #easyrecipes #smartfood #foodsile #healthytips #eat #eatbetter #caloriecounting #lunch #recipe
A post shared by supply food 🍏 (@foodsile) on Apr 27, 2020 at 3:00am PDT
Practice Mindful Eating
Sit down, eat slowly, and chew before swallowing. Start enjoying the tastes and textures of your food. Avoid eating while standing, driving, or watching TV.
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PROTEINE, COME VARIARE LE FONTI? Il famoso ‘piatto equilibrato’ o ‘piatto sano’, sappiamo, è impostato cosi: metà del piatto verdura, ¼ carboidrato (preferibilmente integrale) e ¼ proteina. . Dobbiamo mangiare carne tutti i giorni? Assolutamente no! 🌱😱 . Prendendo spunto dalle linee guida internazionali per la promozione della salute e la prevenzione delle patologie croniche (diabete, malattie cardiovascolari e tumori), ecco un esempio di come variare le fonti proteiche del piatto. . Legumi: 3-5 volte a settimana Pesce: 3 volte a settimana Carne: 2 volte a settimana Formaggi (meglio magri): 2 volte a settimana Uova: 2 volte a settimana In cosa si traduce questo schema? Ecco un esempio. . LUNEDI: pranzo carne bianca, cena uova MARTEDI: pranzo pesce, cena legumi MERCOLEDI: pranzo legumi (avanzo della sera prima), cena formaggi GIOVEDI: pranzo uova, cena legumi VENERDI: pranzo carne magra, cena pesce SABATO: pranzo formaggi, cena tofu o altra proteina vegetale DOMENICA: pranzo pesce, cena legumi . Ovviamente il tutto può essere adatta a una dieta vegana o vegetariana.🌱 #nutriterapia #nutrizionenaturale #mindfuleating #taps #piattoequilibrato #nutrizionepositiva
A post shared by Chiara Jasson (@chiara.jasson) on Apr 24, 2020 at 12:48am PDT
Exercise Self-Care
Being healthy isn’t only about eating nutritionally, you need to also stay active and exercise. Go on walks with your significant other, try a new workout video, or start practicing yoga.