As COVID is back on the rise, we need to remember to stay diligent about hand hygiene, social distancing and proper mask wearing. For some, this may mean continuing to stay home as much as possible, especially those with underlying health conditions. Individuals with diabetes are especially at risk if they contract COVID, which may lead to hospitalization.
Stress of COVID and more time at home can lead to stress eating, boredom eating and overeating/snacking in general. Avoid those extra pounds and rocketing blood glucose values with these tips:
Rid! Raid the pantry and throw out any junk foods or tempting foods that may cause you to overeat. If you keep snacks hidden in a desk drawer or special cabinet, be sure to clear out that stash as well.
Portion! If you do plan to snack, portion out one serving and track it. A healthy snack is ideal, but even healthy snacks need to be portioned. 14 grapes equal one carbohydrate choice, so it's important to portion both healthy and indulgent snacks alike. Count out pretzels from the bag, or the number of sugar free cookies from the sleeve, and then put the package away once you've served yourself a portion.
Plan! Have healthy snack options on hand when cravings strike. Carrot sticks with hummus, fresh fruit slices, and pre-portioned cups of fruit in natural juices are great choices that pack an immune-boosting punch without a calorie bomb.
It's also smart to keep an eating schedule. If you typically ate your meals and snacks at certain times of the day, keep with that routine. This will help stave off hunger, keep blood glucose stable and limit mindless snacking.
It's very important to check in with yourself before you begin to snack. Ask yourself: Am I truly hungry, or do I just need water? Stay hydrated with water and unsweetened beverages.
Juicing vegetables, making a small fresh-fruit smoothie or enjoying a cup of low-sodium chicken soup are great options to keep you full.
Reduce Stress! The lower the stress, the less likely you are to stress eat. Try not to engage in stressful conversations. It's important to stay informed, but limit the amount of time you spend watching the news or reading reports on the pandemic.
Instead of grabbing a snack, grab a book, meditate, listen to music, clean the house, dance around the room to your favorite playlist or say a prayer.
Move!
Physical activity can reduce stress, boost your mood and help balance excess caloric intake. Simple chair exercises or house walking are great options without needing to leave your home to get a workout in.
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