This week we wanted to share our insight and advice regarding three common eating “mistakes” we are noticing among our clients as they navigate through these strange times.
So without further ado, here they are:
1) Letting fruits and veggies take the back seat
We cannot emphasize enough the importance of getting in an abundance of fruits and vegetables. They are LOADED with antioxidants, vitamins, minerals, fiber, and plant chemicals that cannot be found in other food groups. These are vital to help control weight and bolster our immune system.
Now don’t get us wrong . . . we absolutely understand that it’s become increasingly difficult to procure fresh produce on a regular basis. That’s why we are encouraging frozen options as much as possible, and even canned if there’s slim pickings.
Here are a few ideas and how to use them:
- Vacuum packed beets: smoothies, salads and soups, roasted
- Frozen fruits: smoothies, overnight oats, yogurt/cottage cheese
- Canned pears, peaches (no added sugars)
- Jarred unsweetened applesauce: add walnuts and cinnamon
- Jarred/frozen artichoke hearts: salads, grilled/baked chicken
- Frozen veggies! Cauliflower rice, butternut squash, peppers/onions, broccoli, peas, brussels sprouts, spinach, etc: stir fries, chili, smoothies, soups, casseroles
Our rule of thumb is to aim for at least 7 servings of veggies and fruit daily (with emphasis on the veggies). Are you reaching that goal?
2) Allowing too much wiggle room for extra sweets and alcohol
Ouch. We know that one hurt. But keep in mind this isolation period is not going away anytime soon, so we need to work with this new reality and keep our sweets and alcohol in perspective.
We have seen some clients slowly falling back into old habits, and it’s causing a resurgence of health issues like weight gain, joint pain, and digestive issues. Not to mention extra sugar puts a damper on the immune system.
If you find this is happening to you, reign it in by making up your own rules as to when and how often you’ll indulge in the cookie jar or have the extra glass of wine (or beer, or bourbon). No need to cut it out completely – that’s not our style. But don’t let it bring you down a slippery slope that will be hard to climb back from.
3) Eating while distracted
This was happening long before social isolation! But if you fall into the category of women who multi-task while eating, PLEASE listen up.
We are talking about you if you do any of these activities while eating: looking at your phone, computer, book, newspaper; watching TV; talking on your phone; while on a zoom call . . . you get the picture.
This habit most often leads to mindless eating. And mindless eating not only causes overeating, but also a lack of satisfaction with the meal or snack. This is one of the main culprits that can send you heading back into the kitchen well before you really need to replenish. Sound familiar?
Here’s the deal. Eating deserves its OWN space and time. So carve out 15-20 minutes to JUST EAT. Take your time. Chew your food. It’s gonna feel weird the first few times you do it, but we can promise you’ll reap the benefits, most notably better digestion and weight management.
If you have certain eating challenges right now, email us at email@example.com
Jane and Stephanie help women over 50 create sustainable healthy eating habits so they can feel empowered heading into retirement.Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.