Is COVID-19 stressing you out?
Me, too.
I know that to be a fact, and not just because I'm having trouble sleeping and feel sick to my stomach when I watch the news. I'm also eating. And eating more, even though I'm no longer training for any of my spring races.
It's so easy to do, even if it's not particularly enjoyable. A handful of chips on your way from the kitchen to the living room. A mindless slice of cheese while you're aimlessly perusing the contents of your refrigerator like a hungry middle-schooler. And a glass of wine, or beer, before it's 5 p.m., even on weekdays.
No one can blame you. In fact, it's understandable. While some lose their appetite in times of anxiety _ and what are we during this pandemic if not anxious _ many others soothe the negative feelings with food, even when they're not particularly hungry.
"People grab the foods that comforted them during childhood and the pleasure chemical in the brain is released, which is self-soothing," says Kelsey Hutter, a registered dietitian and certified diabetes educator with Allegheny Health Network.
According to the data tracker Nielsen, we're not just stocking up on toilet paper and hand sanitizer. Americans also are buying a heck of a lot of chocolate, ice cream, popcorn and potato chips. Sales of pastry also has soared.
Mindless eating doesn't just wreck havoc on the waistline; it's also bad for your health. Poor nutrition can compromise your immune function, and with the coronavirus spreading across communities, do you really want to increase your risk of getting infected?
When it comes to meals and everything else in between, staying healthy means watching not only how much you eat but also what you eat, along with where and when.
To that end, Hutter says one should try to be cognizant of what he or she is consuming _ a practice that's known as mindful eating.
"It's about being present and savoring the flavors with your senses," she says. How does it taste? What's the aroma and texture?
It's also about determining your hunger level. For instance, is your stomach grumbling or are you simply munching in front of the computer or TV because you saw that bag of chips on the counter?
"It encourages you to slow down and pay attention to food," she says.
This can be difficult now that so many people are working from home and within steps of their kitchens and pantries. What can help, if you have a tendency to graze or binge eat, is to come up with a plan Hutter calls "the role of fives."
Make a list of five things that relax you, such as reading a magazine or playing with your kids; five things that distract you; five people you can call and connect with; five things that soothe your senses, such as turning down the lights or trading jeans for sweat pants; and five places you can go for comfort, such as a garden or your favorite chair.
Learn, too, the difference between emotional and physical hunger. The former comes on suddenly and craves a specific comfort food; the latter grows more gradually and stops when your stomach is full.
"Just because you're home all day doesn't give you permission to graze all day or overeat," she says. "You have to catch yourself."
Bringing healthier foods into the home is a positive first step _ think popcorn instead of cookies or flavored yogurt or low-cal ice cream bars instead of full-fat ice cream, for instance.
Also, think about retooling recipes for your favorite snacks so they contain more of the good stuff, like protein, healthy fats and less sugar.
Are you a chocaholic? Avocado blended with yogurt, cocoa powder, maple syrup and vanilla makes a satisfying chocolate pudding. It's also good for you, as avocados boast more than 20 nutrients and good-for-you monounsaturated fats. Serve it in a pretty cocktail glass, and it will feel extra special.
Maybe you're more of a cruncher. Roasted chickpeas are lower in calories than nuts, packed with fiber and can be customized with a variety of warm spices, including cumin, cayenne and curry powder.
Sate a sweet tooth not with a sugary cookie but a nutritious energy bar flavored with ginger and molasses. It's a runner's favorite, thanks to the carbs, and is equally good with a cup of coffee as a glass of milk.
And finally, while carrot sticks, whole-grain crackers and sliced veggies make for healthful snacking, they can also feel like you're on a diet. So how about you pair them with a tasty, nutritious dip. Chickpeas, a main ingredient in hummus, are chock-full of key nutrients, such as B vitamins, calcium and iron, and they also provide fiber.
We've got recipes for the above, as well as one for a guilt-free mocktail to enjoy after a hard day in your (home) office. Crafted with cucumber, citrus, mint and seltzer, it's so refreshing and because there's no alcohol, you don't even have to wait until it's five o'clock somewhere to enjoy it.
And if you fall off the healthy snack wagon? Be kind to yourself.
"It's going to take time to adapt to this new normal," Hutter says.
