AMITA Adventist La Grange Memorial Hospital issued the following announcement on April 10.
During this time of uncertainty and isolation when so many things are out of our control, people are feeling stressed. And stressed people stress-eat.
Luckily, your home environment is still one thing you can control. Stocking your pantry, fridge and freezer with nutritious options can help reduce mindless munching and cravings that tend to happen when we have easy access and free time. Set yourself up for success with these five strategies:
Start with a Plan
Wondering where to begin? Well, look no further. We want to do our part to help you set yourself up for success. Download our recommended grocery list, seven-day sample meal plan and a few simple recipes
Simplify Shopping with Multipurpose Foods
When grocery shopping, select items that are versatile and multipurpose. Just a few examples include:
Broccoli can be used as part of an egg scrambler, tossed with a salad or roasted to bring out a whole new tasting experience.
Multitasking is overrated these days, but not when it comes to plain Greek yogurt. Top it with berries and nuts for a DIY yogurt parfait, mix in chocolate-powdered peanut butter for a healthy mousse-type dessert or add a half-packet of dry ranch mix to create an instant veggie dip that’s packed with protein.
Olive oil can be used to sauté or roast vegetables — or as a simple salad dressing when paired with red wine vinegar.
Prepare Food in Batches
If you don’t have a passion for cooking, or if you do have a house full of bored family members constantly asking “what’s there to eat?,” lighten your load with a goal of prepping once to eat multiple times:
Chop and wash all of your produce at once, then place them in airtight storage containers in your fridge. This way, you have quick and ready snacks all week long.
Double or triple your recipe ingredients, then portion it out into 2–3 quick “heat & eat” meals. Store those meals in the fridge if you plan to eat them over the next few days. Otherwise, stash them in the freezer; they’ll stay fresh for at least three months.
Swap Out Your Greatest Temptations
Rather than relying on willpower to avoid temptations and triggers when you’re bored or stressed, satisfy your desire with more nutritious alternatives:
If you crave sweet, remember that Greek yogurt mousse recipe I mentioned earlier? Give it a shot! You can also top mixed berries with heavy whipping cream or simply savor a piece of fresh fruit.
If you crave salty, stock up on pickles, olives or cheese crisps.
If you crave crunchy, raw veggies, seeds, nuts or air-popped popcorn are an excellent go-to.
If you want to give your drink a little “pop,” reach for a flavored sparkling water. You’ll get all the fizz minus the sugar stimulation (and the crash-and-burn that it inevitably wreaks on the body). For an extra splash of flavor, squeeze in a fresh slice of lemon or lime.
Curb Mindless Munching
Even if your home is set up for success, too much of a good thing… is still too much. If you find yourself snacking without realizing it, try these simple tactics:
Clear your surfaces: Never eat directly from the package. Instead, measure out one serving and put the larger container away so that it is out of sight, out of mind. We tend to "eat with our eyes," so strive to keep countertop clear.
Keep your hands busy: If you’re in the habit of eating in front of the TV (or any screen, really), it can be hard to break. Instead, take up Sudoku or crossword puzzles. Crack open that novel you've been meaning to read. Become a board game fanatic or a LEGO® master with your kids. Cultivating a new hobby can give your hands something to reach for other than snacks.
Break the cycle: It may not take much. Brushing your teeth earlier in the evening or limiting your screen time to a room where you don’t typically eat (such as your bedroom) can disrupt your eating habits in a good way.
Original source can be found here.
Source: AMITA Adventist La Grange Memorial Hospital
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