by Tami Mungenast, Certified Personal Trainer and Health Coach
This winter as many people were working on their new year goals of getting to the gym and eating better, the world came to a halt with the COVID-19 pandemic hitting the USA and our communities. Gyms closed, adjusting to working from home (near the refrigerator), and extreme limitations on going out of the home and getting out of sweatpants created the perfect storm to gain the “quarantine 15.” Alcohol and food consumption went up and activity went down as weeks turned to months and our waistlines began to grow. Research has shown that 76 percent of Americans have gained weight since the pandemic. Despite gyms still not being open, you can start to chip away at the unwanted weight gain. We now realize one of the biggest factors in COVID-19 complications is obesity-related comorbidities. Now more than ever, maintaining a healthy body composition is critical. So how can we do that with gyms and some fitness recreation still being closed?
Here are some tips.
•Summer is the best time to eat local fresh fruits and vegetables. Shop your local farm markets and stands to get the healthiest and tastiest produce possible. These foods are nutritious, help your immune system, as well as are low calorie and great for weight management.
•Consume good quality protein. Strive to consume high quality protein foods in three meals per day. Free range chicken, eggs, grass fed beef, wild salmon, tofu, beans, and organic dairy are good protein sources. Typically, these proteins are more expensive, but a little bit goes a long way. A small serving of a high-quality protein is better than a larger quantity of commercially farmed protein.
•Avoid processed carbs, such as foods with high levels of sugar, high fructose corn syrup and white flour. Instead, limit processed carbs to choices that are higher in fiber and made with seeds and sprouts.
•Move! Despite gyms being closed, we can at least feel thankful that it’s during our good weather seasons. Getting outdoors for a walk, bike ride, jog, or even a swim can do wonders to your mental and physical health. The added benefit is the incredible effects of the Vitamin D absorption we get from the sun. Use sunscreen if you will be out for an extended period, but try to get unfiltered natural sunlight for at least 20 minutes a day for optimum absorption of this important immune system boosting vitamin. Try to get in three outdoor workouts or activities per week.
Getting healthier is a lifestyle, not a diet or quick fix. A natural byproduct of living a healthier life is having a healthy body weight. Something that we learned in this pandemic is more important than ever. Make small changes each week. Try not to stress about it and avoid feeling guilt. There are enough outside circumstances that cause stress. Making changes that improve your health and how you feel should feel good. Change your narrative from needing to lose weight to having the opportunity to get healthier. And, most importantly, be kind to yourself.
