Quarantine 2.0 Survival Tips
We might as well face it. As much as we all thought July would be the month of social events, seeing all the loved ones and traveling...it's not. Especially for those of us in Texas. It's another month of quarantine. MAYBE we get to see a loved one or two, but for the most part, it's feeling a lot like May. I know we don't like it. It's exactly what we didn't want, but here is a message of encouragement.
It's going to be ok.
It's the long days of quarantine that may protect us from contracting this terrible virus. The best thing we can do is count our blessings and stay positive. We can be grateful for the family members that are with us in our homes. We can thank God for our health and prosperity so far. And we can start thinking ahead and be smart about the days to come.
We have the benefit of the first quarantine experience being behind us now, so we can learn from that. We know that quarantine times may bring food cravings. We know that it's harder to stay active when we can't just run out to the mall or to the gym to get our steps in. We know that we may battle depression or anxiety as a natural part of this entire experience. So how can we prepare just a little bit better this time and maybe end up with healthier results (less weight gain?!?) at the end of it?
First of all, I just want to say that if gaining a few pounds through this pandemic is the worst thing that happens to us....we are blessed and we are fine. A little bit of weight is not the end of the world. Weight comes off. BUT, if we find ourselves going down a path of caring less about our health in general....this can lead to deeper depression and neglect. My goal as a nutritionist is to help my friends and family stay positive, encouraged and to enable all of us to keep taking good care of ourselves, so we can keep feeling good and stay well through challenging times.
So, here are 4 tips to helps us survive (And thrive?!) during this unique experience of Quarantine 2.0.
1. Drink your water. This one is much easier said than done. However, I do think it's easier to do when you are stuck at home. You don't have a whole lot of excuse to not drink your water. If you are getting distracted here are a few things to think about. Have you set a goal for the amount of water you should be drinking? (set goal for at least 50 ounces and ideally closer to a gallon which is 128 ounces). It may be a matter of setting reminders on your phone or computer. Keeping your water next to you might help. Let your spouse or kids know that you have water goals. Let them know which part of the day you struggle to get the water in and ask them to help remind you. You can also schedule a healthy drink treat in the mid afternoon to help with the "witching hours" (2-4) which can result in fatigue and brain fog. Staying hydrated through these times can help energy!
2. Get moving. This is probably the hardest part of quarantine if you ask me, especially in the hot summer. But it is possible. If you have a steps tracker this can help. I have a FitBit and it tells me every hour how many more steps I need to stay on track for my goal. The trick is actually getting up and taking that number of steps. You may have to take out the trash a few times or walk from the couch to the kitchen a few times, but you can take steps. Make it a game. If you hit your steps goal for 3 hours in a row you get the snack you want (in moderation).
3. Portion control. This one just takes practice. Once you learn that eating too much makes you feel full, tired and bloated, you tend to do this naturally. Learn to check the food labels for serving size and then actually stick with the serving. This is 1 piece of bread rather than 2. This is 14 chips rather than half the bag, or maybe 1/3 of the ice cream pint rather than the whole thing. It's usually smaller than you think, but you will be ok. It's at least enough to taste the food and enjoy it for a few bites. No, you won't feel completely full after eating it, but you also need to save room in your tummy for all the water you still have to drink. Sorry. Your body needs it! This also helps you save room for the veggies you need to eat. Did you know you need at LEAST 1-2 fruits and 3-5 veggie servings every day?
4. Take your vitamins. This one should also be a little bit easier when we are home more. You can keep your vitamins in your at home work desk, or right out on your counter so that you can SEE them and not forget to take them. Here's the basics. You should at LEAST be taking a high quality probiotic, a good multi vitamin, vitamin d, vitamin c and magnesium. Talk to a doctor or certified nutritionist about specific amounts. Taking your vitamins diligently during quarantine can help keep your moods bright and your energy level just a bit higher. It could also help keep your immune system stronger, which is critical right now. If you struggle with anxiety, depression, pain, gut issues or hormone imbalance you probably will need to take a few other things. I like to recommend the Plexus Pink drink for a lot of these issues as they can all be gut related. The pink drink helps support gut health, helps balance blood sugar and helps keep hormones balanced. It tastes great and it can replace unhealthy soda addictions and help you stay hydrated.
So there are your Quarantine 2.0 survival tips. These are tips for better physical health, because I'm a nutritionist. Don't forget things like calling loved ones and making a gratitude list regularly. Hug your babies and tell your spouse you love them 10 times a day. They need it right now and you probably do, too. Read your Bible to fill up your spiritual cup, so that you can keep your foundation secure.
Maybe this gave you a good idea, or helped inspired you to make a healthy change. I hope so! Quarantine isn't forever. We might as well make the best of it and stay positive, grateful and as healthy as we can. Cheers! (drinking my pink drink).
It's going to be ok.
It's the long days of quarantine that may protect us from contracting this terrible virus. The best thing we can do is count our blessings and stay positive. We can be grateful for the family members that are with us in our homes. We can thank God for our health and prosperity so far. And we can start thinking ahead and be smart about the days to come.
We have the benefit of the first quarantine experience being behind us now, so we can learn from that. We know that quarantine times may bring food cravings. We know that it's harder to stay active when we can't just run out to the mall or to the gym to get our steps in. We know that we may battle depression or anxiety as a natural part of this entire experience. So how can we prepare just a little bit better this time and maybe end up with healthier results (less weight gain?!?) at the end of it?
First of all, I just want to say that if gaining a few pounds through this pandemic is the worst thing that happens to us....we are blessed and we are fine. A little bit of weight is not the end of the world. Weight comes off. BUT, if we find ourselves going down a path of caring less about our health in general....this can lead to deeper depression and neglect. My goal as a nutritionist is to help my friends and family stay positive, encouraged and to enable all of us to keep taking good care of ourselves, so we can keep feeling good and stay well through challenging times.
So, here are 4 tips to helps us survive (And thrive?!) during this unique experience of Quarantine 2.0.
1. Drink your water. This one is much easier said than done. However, I do think it's easier to do when you are stuck at home. You don't have a whole lot of excuse to not drink your water. If you are getting distracted here are a few things to think about. Have you set a goal for the amount of water you should be drinking? (set goal for at least 50 ounces and ideally closer to a gallon which is 128 ounces). It may be a matter of setting reminders on your phone or computer. Keeping your water next to you might help. Let your spouse or kids know that you have water goals. Let them know which part of the day you struggle to get the water in and ask them to help remind you. You can also schedule a healthy drink treat in the mid afternoon to help with the "witching hours" (2-4) which can result in fatigue and brain fog. Staying hydrated through these times can help energy!
2. Get moving. This is probably the hardest part of quarantine if you ask me, especially in the hot summer. But it is possible. If you have a steps tracker this can help. I have a FitBit and it tells me every hour how many more steps I need to stay on track for my goal. The trick is actually getting up and taking that number of steps. You may have to take out the trash a few times or walk from the couch to the kitchen a few times, but you can take steps. Make it a game. If you hit your steps goal for 3 hours in a row you get the snack you want (in moderation).
3. Portion control. This one just takes practice. Once you learn that eating too much makes you feel full, tired and bloated, you tend to do this naturally. Learn to check the food labels for serving size and then actually stick with the serving. This is 1 piece of bread rather than 2. This is 14 chips rather than half the bag, or maybe 1/3 of the ice cream pint rather than the whole thing. It's usually smaller than you think, but you will be ok. It's at least enough to taste the food and enjoy it for a few bites. No, you won't feel completely full after eating it, but you also need to save room in your tummy for all the water you still have to drink. Sorry. Your body needs it! This also helps you save room for the veggies you need to eat. Did you know you need at LEAST 1-2 fruits and 3-5 veggie servings every day?
4. Take your vitamins. This one should also be a little bit easier when we are home more. You can keep your vitamins in your at home work desk, or right out on your counter so that you can SEE them and not forget to take them. Here's the basics. You should at LEAST be taking a high quality probiotic, a good multi vitamin, vitamin d, vitamin c and magnesium. Talk to a doctor or certified nutritionist about specific amounts. Taking your vitamins diligently during quarantine can help keep your moods bright and your energy level just a bit higher. It could also help keep your immune system stronger, which is critical right now. If you struggle with anxiety, depression, pain, gut issues or hormone imbalance you probably will need to take a few other things. I like to recommend the Plexus Pink drink for a lot of these issues as they can all be gut related. The pink drink helps support gut health, helps balance blood sugar and helps keep hormones balanced. It tastes great and it can replace unhealthy soda addictions and help you stay hydrated.
So there are your Quarantine 2.0 survival tips. These are tips for better physical health, because I'm a nutritionist. Don't forget things like calling loved ones and making a gratitude list regularly. Hug your babies and tell your spouse you love them 10 times a day. They need it right now and you probably do, too. Read your Bible to fill up your spiritual cup, so that you can keep your foundation secure.
Maybe this gave you a good idea, or helped inspired you to make a healthy change. I hope so! Quarantine isn't forever. We might as well make the best of it and stay positive, grateful and as healthy as we can. Cheers! (drinking my pink drink).
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