How to Avoid The 'Quarantine 15'

I’m fairly certain that almost all of us have heard of – or even have a firsthand experience of – the ‘freshman 15’. That extra 15 pounds of weight that magically creep up on us as a result of bad food, sleepless nights, tight budgets, and the stress and anxieties that come with being a freshman in college. When young adults make the transition from high school to college or university, the autonomy they have over their food choices increases. Thus, their eating habits and food choices are more likely to shift in less healthy ways.

In the face of the COVID-19 pandemic, we are faced with a new reality, which I’ve wittingly dubbed the ‘quarantine 15’. Most of the world has suddenly been ripped away from our normal routines as we begin navigating uncharted territory between working from home, attending school online, and creating at-home workout programs that aren’t nearly what we’re used to at the gym. We are told to stay away from our family and friends, to ‘social distance’ as much as possible by staying home. Restaurants are closed, bars are closed, and all large social gatherings and events have been cancelled. Our physical health has been a hot topic lately, and while it is extremely important that we maintain our physical health, I don’t think we’re talking enough about our mental health. Feeling lonely, stressed, and anxious more often than usual can lead to emotional and stress eating with less activity, which can then lead to – you guessed it – the ‘quarantine 15’.

There are many times in life where we may feel things are completely out of our control. Though we are slowly trekking through very uncertain times, we need to remember that there are very important things in life that we almost always have control over. We are in control of what we choose to eat, and we are in control of whether or not we move our body. We can choose to try new recipes that contain more fruits and vegetables than we’re used to for the first time. We can choose to park a little farther to get a few extra steps in. All small things that will eventually pay off in big ways for our health.

The ‘quarantine 15’ waits for no one, and without a plan, many of us may find ourselves struggling. Here are a few ways I’ve been trying to maintain my health, immunity, (and sanity!) during quarantine.

1. Toss the junk. Now is a great time to go through your cupboards to get rid of the junk food, once and for all. I always advocate for balance, but if you know you are easily tempted or prone to emotional eating, eliminating the junk food is the solution for 50% of the problem. If you find that you frequently engage in emotional/stress eating, it’s important to SLOW DOWN and try to identify what is triggering this emotion for you. When you begin to feel overwhelmed, write down what you’re feeling. Hang out with someone in your household or FaceTime a friend. Take a walk. Drink some water or tea. If you still find yourself struggling with emotional eating, consider consulting a therapist or a dietitian, as they’re trained to help us deal with more complex issues.

2. Buy more produce. A recent marketing study I read indicated that during times of stress, people are a lot less willing to buy new things from the grocery store and are much more likely to stick to eating the things they know. This makes sense, but it’s never a bad idea to stock up on more fruits and vegetables. We’ve known for years that having a diet high in fruits and vegetables is associated with a decreased risk of certain cancers, cardiovascular disease, and obesity. For those of us on a budget, frozen or canned fruits and vegetables work too. If you’re buying canned fruit, try to purchase the ones canned in its’ natural juices, NOT in syrup. When buying canned vegetables, look for the ones that say ‘no salt added’ and make sure to rinse before eating.

3. Watch the alcohol. Some of us may have already saw this coming, but it’s very important to reiterate. Though I’m almost certain many of us feel like we won’t be able to survive the quarantine without it, alcohol is a beverage containing nothing but empty calories. Don’t get me wrong – it is absolutely fine to have a drink every now and then, but try to limit your alcohol intake to no more than four standard drinks (12 ounces of beer, 1.5 ounces of spirits and 5 ounces of wine) per week.

4. Be mindful of the treats. You might know from my previous post that I’m not a huge advocate for the ‘diet mentality’. I believe we all deserve something indulgent every now and then and shouldn’t treat bad food like the cardinal sin. However, it’s important to be mindful of serving sizes when we choose to treat ourselves. A little bit of ice cream every now and then is okay! Don’t feel guilty for treating yourself – just try not to overdo it too often.

5. Exercise. Just because the gyms are closed, doesn’t mean we need to give up our exercise routines completely. Even if you didn’t have an exercise routine before the pandemic, it doesn’t hurt to get outside to go for a walk during the day when the weather is nice. YouTube is also a great place to look for at-home workout videos or yoga practices to follow along with at home. Thanks to technology, the possibilities are endless.

6. Take care of yourself. Especially now, it’s super important to turn off the TV, unplug, and set a designated sleep and wake time. Spend time with those in your household, play with your kids, read a book, call friends and family, watch a movie, listen to music – anything that makes your heart happy and calms your mind is very important.

I hope everyone is staying safe and well during these unprecedented times. In the words of Elle Woods, “Exercise gives you endorphins. Endorphins make you happy.”

Cheers!

Natalie