We know with increased down time, increased stress and feeling cooped up in the house it's easy to mindlessly snack. Our stress is high and the kitchen is nearby, so it's easy to default to food, snacks and drinks to fill the time and momentarily feel 'better'. We are here to support you feeling your best, as we know the value good nutrition habits can bring to alleviate some of the stress we are all feeling.
Here are some of our favorite tips to help you put down the unhealthy snacks:
- STICK WITH YOUR NORMAL ROUTINE. Try to wake up around the same time, make your normal breakfast, and try to continue your meals like you would on any other day. Plan out your meals for the day and know what you are eating at each meal, just like if you were going to work! When your brain knows there’s a plan, you’re more likely to be more mindful around food. If you plan to snack, think about when you usually get the most hungry and have a pre-portioned snack ready to go. For most, that’s between lunch and dinner or even after dinner. Sticking with your routine will help you feel some normalcy in such a chaotic time.
- INCREASE THE INCONVENIENCE!If the food is in plain sight or out in the open you will walk by and just eat it without thinking about it. Try putting the food away or in a higher cabinet so it requires you to think about it more before you eat it. Even better, avoid having those foods in your home altogether:Don't buy it so you don't have to walk by it!
- TREAT SNACKS LIKE A MEAL!Put it on a plate, sit at the table, put away your phone, stop working, and just pay attention to the food you’re eating and enjoy it! Being more intentional around your snacks (and meals) will help you recognize when you’re full, therefore helping to keep your snacking in check.
- ARE YOU HUNGRY OR BORED?If you notice that there are certain activities when you always end up mindlessly snacking (watching TV, putting away dinner leftovers, clearing kids plates, scrolling social media), you may need to change this routine.
- SET A 10 MINUTE TIMER.If you notice yourself wanting to go for the box of cookies or bag of chips, try and set a 10 minute timer before you open them up. Usually after the 10 minutes has passed you realize you don’t need/want it anymore.
- STAY HYDRATED.Sometimes when we snack, we think it's because we are hungry, but we are just dehydrated. Try to keep up with your water intake throughout the day, and even set alarms to remind yourself to keep up.
- EAT A BALANCED PLATE.At each meal try to have a protein, carbs, fat and veggie to help you feel full throughout the day.
- MOVEMENT.Make sure you get in your Street parking workouts to help you cope with the stress. Also add in some Maintenance sessions, go for a walk, or FaceTime some family/friends to check in and even hit a workout "together"!
Here is a list of recipes on Members Only that you can make now and freeze for later if your supplies get low.If you want exact portions for the template you can weigh it out and freeze in separate containers with the serving sizes notes on the container. Otherwise you can do your best to guesstimate your serving sizes.
We know it's a stressful time to go out to the grocery stores with shelves being wiped clean and your normal options are out of stock. The most important thing you can learn right now is to be flexible, and let go of perfection. Now we aren’t saying stock up on donuts, but to try and be a little flexible with your options. Here are some tips on how to tackle the stores and things to buy.
- Recipes can be fun, but with supplies being limited bulk meal prep is a great option. We have a great video on Members Only HERE that you can check out.
- The frozen section is great for having a variety of things on hand. I know for a lot of us the fresh meat and fish are gone so be sure to check out the frozen section. If you end up with an item you have never cooked with before you can ask on the Members FB page using the #spnutrition to figure out what to do with it. You can also do a quick google search to find some recipes that include that food item. Canned tuna or jerky are great options for protein sources and don’t go bad for a bit.
- Remember fruits like apples, oranges, and grapes will last longer than berries. Try to buy some frozen fruits, and veggies for when your fresh stuff runs out. You can even check out dried fruit.
- Try to pick up some back up options like oats, rice, and quinoa hart don’t go bad for when things run out.
- Nuts, seeds, and nut butters are great options for fats with a long shelf life.
- Bars are great to have on hand for when supplies get low. We love Perfect bars, but really any that you can find in your stores are great to have as a backup.
We know it's a stressful time. When you head out to the store remember to try and save a little for the next person and remember to smile! The nutrition team is here if you need anything - please reach out for ideas.
KIDS SNACK IDEAS
We know it hard having the kiddos at home can be a lot with the constant snacking. Here are some tips for snack ideas
- Try to get them involved in meal prep if it's not too chaotic. Have them work on sorting out colors