With so many of our favorite places closing or having limited hours, along with working from home, we may begin to snack more and fall out of our workout routines.
So, how do we eat healthy and stay active until we can go back to our normal?
EAT BREAKFAST!
You may want to skip breakfast, BUT did you know:
Eating breakfast decreases hunger and cravings throughout the day
Multiple studies have shown your memory and attention improves after consuming a good breakfast.
Individuals who skip breakfast tend to snack more and can potentially gain more weight.
Power Up With Breakfast has some FUN Breakfast ideas!
IT IS OKAY TO SNACK!
You may feel the urge to snack more.
In those instances, ask yourself if you are really hungry and do you really need that snack.
Sometimes, just having a glass of water or cup of hot tea is all you need!
If you need a snack consider these good choices!
Crackers and Cheese are a great option IF the crackers have 3 or more grams of fiber per serving. For example, Triscuit crackers, have 3 grams of fiber in 6 crackers. As for the cheese, go with 3-4 diced size cheese pieces. If you are still hungry, consider adding some vegetables such as a 1/2 cup of carrots or bell peppers.
¼ cup of nuts and a ½ cup of fruit or ½ of a large banana works if you are craving something sweet and savory.
Turkey Roll Ups-3 slices (3 ounces) of turkey, with sliced tomato and cucumber placed in the middle, and rolled up. 1/2 cup of tofu replaces the 3 ounces of turkey
½ cup of roasted chickpeas—warming up chickpeas and adding a little salt will do nicely too!
1 cup of plain fat free yogurt with 2 tablespoons of granola.
1 to 2 hardboiled eggs. I make 2, eat one and see if I am hungry for the second. Otherwise, in the refrigerator it goes for later!
½ cup-1 cup of Edamame (soybeans)
Celery sticks with 1 to 2 tablespoons of peanut butter, almond butter or sunflower butter—base the amount of nut butter on how hungry you are.
3 cups of Popcorn! It is my favorite go to around 3 pm—my afternoon treat. It holds me until dinner.
Now, working out has become a challenge! Thanks to the availability of apps and videos, we are covered! But, for those who attend a class and are not able to now, we have to self-motivate ourselves a little bit more!
The Physical Guidelines for Americans (based on the Dietary Guidelines for Americans), recommends adults should do at least 2 and a half hours of moderate intensity exercise or 1 hour and 15 minutes of vigorous intensity aerobic exercise per week. If you are able to walk, bike or jog between classes-go for it! Take a stroll with your family. I have seen many families out and about in the middle of the day taking advantage of the parks. It is just recommended to gather in groups of less than 10. This is a great handout from the Academy of Nutrition and Dietetics: Smart Ways to Make Physical Activity Part of Your Day
For those of us that like to follow a fitness instructor, take a minute to view a few workout videos online. Look for certified fitness trainers that focus on form. Make sure you enjoy the videos! Do you like how the moves that are explained, do you like the energy level of the instructor, and how’s the music?
Just some ideas of what I have found online:
One of our favorite home picks so far is Leslie Sansone. She is a fitness expert that focuses on getting fit through walking. You don’t need a great deal of space to complete her workouts. You can choose to use weights or bands for some of her videos—or not. WE love to walk and Leslie Sansone makes it fun—and the music is good! You can complete 1 mile in 15 minutes and can advance to 2 or 3 miles. There are walks focused for seniors, too!
Here is an example of a video: Leslie Sansone Walking Video
Bowflex has some great YouTube videos. No equipment needed. I recently did a six-minute standing abdominal workout video. The videos are short and quick and focus on form—but you feel you had a decent workout—especially if you combine it with another video.
Most importantly, take care of yourselves. Stay healthy by eating a well balanced diet and take a few minutes a day to exercise and be active!
Being physically active is key to a healthy lifestyle, but it is best to check with your doctor before you start an exercise program.
Anita
References:
Ellis, Esther. “Power Up with Breakfast.” Eatrightpro.org. Dec 2019,
Larson, Holly. “Why you Should Make Physical Activity Part of Your Day.” Eatrightpro.org. Mar 2018,
“Physical Activity Guidelines for Americans.” HHS.gov, 1 Feb 2019, https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html.
Walk at Home. Leslie Sansone “Walk, Run, Lift.” YouTube, uploaded by Walk at Home, 30 Mar 2020, https://www.youtube.com/channel/UCVl6ZdslZz2Zj-34bMJFPbg.
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