9 Ways to Maintain a Healthy Diet Through COVID_19 - Self Quarantine

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Eat Healthy - Conquer COVID-19

As the world strives to minify COVID-19, most people are feeling increasingly stressed. During any evolving and large-scale event, it is normal to have a wide range of reactions. You may be feeling neutral, untroubled, apprehensive, fearful, restless or you may be vacillating through a myriad of emotions. Do you ever eat for emotional reasons? Of course you do…everybody does. From birth, we develop powerful emotional connections to feeding, eating and food. Eating has been an accessible way to add pleasure to our lives. Emotional eating only becomes problematic when it is overused to cope with or to avoid feelings. If you feel emotional connections to food are causing complications for you, the following suggestions will help bring emotional eating back into balance.

HAVE COMPASSION FOR YOURSELF : When you eat for emotional reasons, you are simply trying to take care of yourself. What could you do that might work better? RESPOND INSTEAD OF REACT: Realize that "trigger" is just that---- a coping mechanism that you can choose to pull or not. Choose how you'll respond to your triggers instead of reacting automatically.

READ THE NEED: Your desire to eat when you aren't hungry is a doorway into your underlying feelings and needs. CRAVINGS CAN BE CLUES: The food you crave may give you insight into the underlying emotion or physical need. For example, if you are craving chocolate even though you are not hungry, you may be bored, feeling overwhelmed or simply need a break. If you feel fatigue, you may be dehydrated. Learn to recognize your own food-mood association. AVOID LABELING EMOTIONS AS "GOOD" OR "BAD" OR "POSITIVE" OR "NEGATIVE" : While it is true that some emotions are more uncomfortable than others, all emotions are information that you can use to better understand your interpretation of an experience and help you identify your true needs. Remember, "this too shall pass" however your fitness goals are top priority. Ride your emotional waves as if you are floating on a raft. All emotions come and go. It is futile to resist the ones that feel unpleasant as resistance only adds to your discomfort. Likewise, it is pointless to cling to the emotions that feel pleasant…just enjoy them while they last. CREATE A SELF BUFFER ZONE:   Caring for your body, mind, heart, and spirit builds your resilience to life stress. When you practice regular care, you will be less likely to turn to food to manage your emotions. ASK FOR HELP WHEN NEEDED: Reach out to your family, trainer, support group, friends to help you understand and cope with emotional eating.

PLANNING AHEAD FOR HEALTHY MEALS: Planning meals and healthy snack in advance can make it easier to incorporate healthy eating into a hectic day. Try these simple meal planning steps. 1. Write out a meal plan for the week. 2. Make a grocery list. 3. Shop smart. 4. Prepare ahead of time. WATCH FOR OUR NEXT EMAIL: Meal planning steps to help you think about meals ahead of time for success.