Athletes and coaches during this time have a constant underlying feeling of anxiousness and stress due to COVID-19. Things that we once thought were stable are now unstable. There is uneasiness about paychecks, unpredictable time frames when they will be able to train again and see their teammates, food shortages in grocery shelves, and spending days on end at home, can compound mentally on athletes and coaches. There is no surprise that stress eating can be a real challenge!It’s not YOUR fault, stress eating is a real thing!  

In acute times of stress, we release cortisol … and prolonged stress, which is what we are now experiencing can elevated cortisol levels, which can increase hunger.  This coupled with the challenge of being close to the kitchen: pantry and fridge, can make it difficult to stop the endless grazing!  Also in some cases, people manage stress by trying new recipes and baking!  This also makes it challenge to be disciplined enough not to indulge on the sweet new creations!  Many are referring this to another unwanted epidemic: The Covid-15 (lbs)!  Much like the Freshman 15.  I have some strategies outlined below to help you ward off the endless grazing on higher calorie treats!  BUT not everyone deals with stress by over-eating, some people eat less or more during times of stress. If you’re skipping meals or restricting yourself, you could be more prone to more emotional eating or even binge-eating in the evening.

Erratic/overeating eating/snacking is influenced by a few factors:

1.   How well you manage stress 

2.   Your Surroundings

3.   Schedules! (or lack there of!)

4.   Food Availability

5.   And…your emotions! 

SO HOW DO WE COMBAT THESE CHALLENGES?  Here are my Top 5 Tips to COMBAT COVID-CRAVINGS AND get back to better eating habits….which is more critical now than ever, especially to support the body’s immune system.

 STRESS MANAGEMENT:

a.   KEEP ACTIVE!! Don’t sit longer than 3 hours at a time

b.   Call an old friend 

c.    Try a new or old hobby (learn a new language!) 

d.   Daily meditation: GIVE GRATITUDE EVERY DAY!

YOUR SURROUNDINGS:

Get out of the kitchen!  Try to set up your work space in a designated area AWAY from the pantry and FRIDGE! If you don't have that option, is more important to check in with your hunger cues.  

SCHEDULES:

…Are so important!  Try to stick to your daily scheduled/plan (as best you can while your kids ransack through the house while you’re trying to take ZOOM conference call!) as you would if you were going to an office with your scheduled meal and snack times!  Pack your lunch/snacks the night before as you would have when you were leaving the house!  Finding a sense of normalcy will help you keep regular eating habits. Ensure you are still eating every three to four hours to ensure you are getting sufficient nutrients to manage your health.

WHAT IS AVAILABLE?:

If you’re stocking up at the grocery store in fear of running out of Rocky Road…DON’T!   My rule of thumb: use what you have at home before buying more!  You don’t have to be concerned about running out of milk for example as there is enough production to meet the Canadian food supply.  Allow yourself to buy ONE of your FAVOURITE treat items each weekly grocery shopping trip and perhaps skip one week!  

Support your local restaurants and try to order take out from your favourite dining establishments while keeping mindful healthy choices! Check out Halifaxnoise food on Instagram for a full list of restaurants open for delivery or take out! 

Have planned snacks! Focus on High Fiber High Protein Snacks to help you feel full longer to curb those cravings! STRIVE FOR 20g Protein 4-5 x/Day! Quick Basic Snack Ideas:

Handful of almonds which provides 4 g fiber and 6 g protein!  Try out some great recipes on www.californiaalomnds.org

Almond and orange no Bake Protein Ballshttps://www.floridacitrus.org/oj/recipes/no-bake-orange-protein-balls/

Greek/Skyr yogurt (made into Angela’s Smoothie Bowl)

Cottage cheese (add some canned, dried or fresh fruit!)

1 Cup milk (or ultrafiltered milk for more protein).  Go to www.dairygoodness.ca  some great new recipe ideas that will help keep you feeling full while providing 16 essential nutrients!

Veggie sticks with Tzatziki or nut/soy butters

Trail mix: ½ c Chex or Cherrios with ¼ cup almonds and ¼ c dried fruit (stick to 1 cup serving) with some added Easter Treats (smarties) to satisfy the sweet tooth

Whole grain muffins/crackers/granola/granola bars (try them made with pureedbeans/lentils for added fiber and protein!) Check them out on my website!

Almond and orange no Bake Protein Balls https://www.floridacitrus.org/oj/recipes/no-bake-orange-protein-balls/

Tempted by all of the social media sweet indulgent recipes?  GO ahead!  Try them! I encourage family baking together and trying new things!  Just be mindful about the number of empty calories that you may be taking in! Instead try your own fibered-up by adding flax seed or whole wheat flour or amped up protein versions by subbing the fat for 100% plain Greek yogurt, applesauce or even pureed lentils/beans and cut the sugar by 50%!  STRIVE FOR NO MORE THAN 4 teaspoons of added sugar/day!  We know added sugar can disrupt the good healthy gut microbia and have an impact on our immune function!

Encourage a healthier version recipe challenge amongst friends and family.  My guide is to aim to create a recipe with LESS THAN 4 G FAT, MORE THAN 4 G FIBER AND MORE THAN 4 G PRO/per serving of sweetness!

Don’t forget to hydrate!it will also help to keep you from excess snacking! Be aware of calorie dense fluids such as specialty coffees, alcoholic beverages. Instead try a ½ cup 100% Florida Orange Juice with sparkling water or other homemade smoothies and flavored waters, along with decaf teas and coffee.  Strive for 2-4 L/day…especially if you’re doing more physical activity in hotter climates.  

EMOTIONS: 

They drive what we essentially choose to eat and the emotional stress that COVID-19 is placing on all of us is of no fault of your own.  We are hard wired to seek food as comfort, during these times we are likely going to reach for snacks. All foods fit in a balanced diet, and which includes comfort foods. When you eat those foods try to come from a supporting position, instead of ridiculing yourself. 

Emotional eating means that you eat for reasons other than hunger. It’s not essentially WRONG OR BAD! We all emotionally eat-even dietitians. We all are more prone to emotional eating during this pandemic because we are faced with so many uncertainties that evoke so many feelings. Eating can be an easy way to diffuse uncomfortable situations.

We need to stop feeling guilty for the choices we make now:  Show compassion to yourself. Feeling guilt, shame or anger towards yourself may perpetuate your emotional eating. Instead, show yourself love and kindness. Know that you are not alone and seek help if necessary. 

Try to be more MINDFUL in those choices. 

Mindfulness is bringing your awareness to the present moment without judgment.  So when you do reach for those snacks:

Take a moment to be curious about why you are eating. Ask yourself:

• “How am I feeling in this moment”? 
• “Will eating make me feel better”?

These questions are not meant to be judgmental, but rather to determine what your emotions are in that current moment and to figure out what and how you need to deal with those emotions.

Use this scale to judge your own hunger and fullness before and after eating:

From Vincci Tsui RD, certified intuitive eating counselor presentation

* Tables from Boston's Children hospital 

Learning your own personal cues for hunger and fullness is important. Many people have been disconnected from their hunger and fullness cues for years so it can take time to fully recognize and trust your body’s signals again. Start by being observant: over the next few days write down how you feel physically and emotionally when you are “hungry” to determine which type of hunger you’re actually feeling.

The bottom line is we are all in this together so don’t feel alone if you’re struggling.  Be sure to reach out to your health care professionals