Quarantine Kitchen

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How about…Mindful Kitchen!

Most of us are at home, working and living in a socially distanced world, protecting ourselves from the Covid 19 Virus. This changes our daily habits, and we are spending time now eating at home, and the kitchen becomes our “break room” during work and school breaks, and the pantry and refrigerator often becomes our new form of comfort and distraction. What can we snack on now….right?

This can be a perfect time for us to make mindful decisions about what we eat, when we eat, how much we eat and why we eat. We now can have control over healthier decisions, plus it is important for us to be at our physical best. Here are some quick tips to think about as we live our “new normal” for the next month or two.

WHAT we eat tips:

  • Get into a habit of eating more fruits and vegetables. Keep a bowl of snack fruit on the counter, so it becomes a top-of-mind choice.

  • When planning dinners, make sure you include 2-3 cups of vegetables at every meal.

  • Explore and go “meatless” for 1 or 2 days a week. There are lots of options, and I have some recipes for you to try!

  • Make “treat time” mindful and special. Reserve 1 time a day for a special treat, but be mindful of portion control. Some ideas for treats may include:

    • 1-2 squares dark chocolate

    • 100-200 cal frozen or light ice cream treat.

    • 1 homemade cookie

    • 3 cups air-popped popcorn

  • Incorporate protein into meals and snacks. Also, add fruits and vegetables full of fiber.

  • HYDRATE! Make sure to drink ½ your weight in oz. (e.g. 150 lbs=75 oz water/day)

WHEN we eat:

  • Keep to a typical schedule for eating. 

  • Minimize late-night snacking, and stop eating 2 hours before bedtime.

  • Snacking tends to happen more often when at home. Ensure that snacks are needed and that timing does not run close to your next meal.

  • Avoid caffeinated drinks later in the day.

HOW MUCH we eat, aka mindful portions:

  • Breakfast: Aim to have 20+ grams of protein, and 10 g fiber. Incorporate fresh fruits and vegetables, seeds and nuts. Protein sources may include plant or whey based protein powder for smoothies, eggs, high protein grains, Grek yogurt and even beans. 

  • Meals: 2/3 plateful of vegetables (aim for 2-4 cups), 4-6 oz lean protein, 1 T healthy fats, and ½-1 cup cooked whole grains or starchy vegetables.

  • Snacks: Protein filled snacks at 100-200 calories.

  • Be mindful of hidden added calories

    • Use only 1-2 T salad dressing….aim for vinaigrettes.

    • Use a teaspoon for toppings, and limit to 2-3 teaspoons of toppings.

    • Use 1 tablespoon olive oil for sautéing…use a pastry brush to spread oil over pan.

    • Use an oil mister for spraying over vegetables for roasting and even for adding to pasta.

WHY we eat?

  • Be mindful when you choose to eat. Are you really hungry? Grab a glass of water and hydrate. This sometimes may be the reason you think you are hungry.

  • When you are taking a “break”, seek other ways to relax other than grabbing a snack. Get fresh air, meditate, call a friend, read something fun instead.

  • Late night snacking can sometimes be a signal that you may need to get to sleep. Relax and get enough sleep.

While your family home together, enjoy your mealtime together….cook together, eat together and enjoy these special moments. If your family cannot be together, arrange dinner “dates” with friends and family  via phone or FaceTime/Zoom calls. 

Share and try new recipes….as you know, I am here to be your guide and inspiration! xoxo

Mona Dolgov