Category: covid-19

Food Freedom Made Simple

covid-19, fitness, food freedom, Health, Sports Nutrition, Sports Nutrition, teen athlete, travel, Weight loss, youth athlete

Food Freedom Made Simple

A term you may see a lot of on social media lately is “food freedom”. This ideology, if you will, is combatting old practices of dieting and instead giving individuals the freedom to eat foods without having to eliminate certain food groups or the foods that they simply enjoy eating. Wendi and I share the same philosophy that all foods fit and we should never eliminate food groups as it puts us at risk for nutrient deficiencies. In this blog, I’ll discuss the meaning of “food freedom” and how to achieve it in 3 simple steps so that you can achieve freedom from food as well!

What does “food freedom” mean?

Food freedom can look different for everyone, however, I prefer to define it as the freedom to enjoy all foods without restriction. It means to have a healthy relationship with food without being stressed or guilty when indulging in the foods you love to eat. You’re eliminating the rules of dieting and embracing the joy that food brings to the table…no pun intended!

Is food freedom important?

I am guilty of trying a few diets and quick fixes in the past, but during each escapade, I always thought to myself, “Why must I eliminate foods that I really enjoy eating?” I first heard about food freedom in the midst of the pandemic when so many people were trying to improve their health and seeking out a new fad diet to help them achieve their goals quickly. I had friends who were following keto and carnivore diets and I would sit there asking them, “Well don’t you miss vegetables? Don’t you miss having a bowl of pasta?” and their response was always yes. 

I understand why people are driven to try these diets out; they see others through social media or by word of mouth who have had major successes. However, we must remember that everyone is made differently. What works for one individual will not necessarily work the same way for you. This is a hard thing to swallow because we as humans naturally want to see results quickly and will try just about anything to achieve that. But what if I told you that you can still work towards your goals, whether they be to lose weight or pack on muscle mass, by eating ALL of the foods you love? Would you believe me? Finding freedom from food can alleviate so much anxiety that surrounds many people when they eat. By achieving this, we can boost our self-esteem while gaining confidence that we can be in a healthy mental and physical state without restricting ourselves from the things we enjoy.

3 steps to achieve food freedom

  • Eliminate 1 thing… diet culture!

Yes, I am encouraging you to replace a bad habit with a good one, something NWW offers in “Learn It, Lose It, Live It”, an evidence-based group program to help you stop dieting and start living! It’s the mentality that we must be constantly dieting to achieve our goals. We face many advertisements for dieting on television, in magazines, and through social media, so I challenge you to take a step back. Unfollow accounts that are diet-specific, throw out the magazines promoting the latest fad diet and change the channel when you start receiving the subliminal messages that you must diet in order to be healthy. Diet culture doesn’t want you to know the real truth about what can make you healthy in a natural way (check out Wendi’s blog entitled Strategies the Diet Industry Does Not Want You to Know to learn more). This is the beginning of taking a step in the right direction! Enroll in LEARN IT, LIVE IT, LOSE IT GROUP PROGRAM to gain the confidence you deserve (NEXT GROUP BEGINS JULY 18TH)!

  • Fuel your body with intent

If you have been dieting for a while, your body is going to need some time to acclimate to eating more food. Registered dieticians Wendi and Sydney recommend 20-30g at each and 10-15g during snacks, depending on your goals. Consume whole grains and plenty of leafy, green vegetables to increase energy and fiber intake. Also, be sure to stay hydrated which helps with weight management and helps flush out waste. If you need ideas for easy, delicious recipes, check out our Recipes page on our website.

 

  • Get moving!

Find enjoyable movement. Exercise can look different for everyone. Maybe it’s engaging in team sports, lifting weights, hiking, tennis, or yoga. Resistance training has been proven to burn calories even during rest. The important thing is to be moving in a way that is fun for you! Try to exercise for at least 30 minutes a day, 5 days a week. Figure out what time of day you prefer to get your movement in and stick to a routine. It can help to have a friend join you and help with accountability. You can follow me on Instagram @lindsayd_nutrition to find a few workouts you can do at home or in the gym.

Hopefully this blog has given you some insight into the idea of food freedom and how to simply achieve it. It’s not going to be achieved overnight, because let’s be honest, diet culture practices were not achieved in a day either. Start small and work towards a new habit and goal as time goes on. If you need help finding freedom with food, book a FREE Discovery Call so that we can discuss your goals and develop a personalized plan for you. I look forward to hearing from you soon!

How to Stay Fit and Healthy During COVID-19

covid-19, Health, Weight loss

Movement is medicine

Research shows that even just 150 minutes/week of physical activity for adults can not only treat chronic conditions like cancer, type II diabetes, and heart disease but can also help prevent them according to the American College of Sports Medicine.

All adults should complete 150-300 minutes of moderate-intensity or 75-150 min of vigorous-intensity physical activity, or some equivalent combination of moderate-intensity and vigorous-intensity aerobic physical activity per week according to the World Health Organization (1).

Your gym may not be open, but you can still get a great workout at home using simple household items to add resistance or weights if you have them.

Some simple tips for exercising:

  • Use gallon milk or water jugs can work as weights to do lunges or over-heard presses.
  • Take the stairs whenever possible and be sure to park a further distance to gain extra steps from your office or destination.
  • Canned goods in your pantry can work to do shoulder presses, lateral and front raises, or even just hold them walking up and down your stairs.
  • Bodyweight exercises including push-ups, squats, lunges, planks, and other yoga exercises
  • Aquire weights from a local gym, Facebook Marketplace or online
  • Take a walk outside every day and find hills to serve as an incline to raise your heart rate
  • Subscribe to a coach, yoga studio, or online platform for bodyweight exercises to stay on track

Work with Wendi to help you put together a fitness routine at home 

The goal is to remain active and move as often as possible. The dangers of physical inactivity can take a toll on your health in as little as two weeks according to a McMaster University study. The researchers found that reducing daily steps to less than 1,500 – comparable to those who are housebound during the pandemic for just two weeks can reduce an older person’s insulin sensitivity by as much as 1/3. Additionally, those who are 65 or older lost as much as four percent of their leg muscle.

Mindfulness

There is this real illusion that we cannot control anything right now. This is not true, it may feel that way, but you are 100% in control of your ability to walk, stretch, eat well, drink fluids and practice mindfulness in the presence of God. God is in control, but you must show up and be willing to allow Jesus to protect you and bless you. That means we cannot lay in bed or sit on the couch expecting God to make us money or pay our bills. You must be a good steward of His Kingdom. Mindfulness creates a pause, allowing us to experience optimism and true gratitude when we do not have the ability to change the situation. What we can do is choose to remain calm and focus on what we can control. Mindfulness is a practice and the more you practice the better you get at being connected to yourself and most importantly peace of mind. Remember, God is in control, but we must choose to remain calm.

Meditation

Research published in the Journal of Neuroscience has indicated that 30-minutes of meditation can improve any depression symptoms which include anxiety and chronic pain (2).  Some simple ways to practice mindfulness is to take a moment or two to pause each day in complete silence. Lie down, close your eyes, and put your hands on your belly. Focus on being present and work on keeping your mind quiet. Bring awareness to how you are feeling.

Another great way to meditate is to journal and write down your emotions. Being more self-aware will also help you make healthier choices in times of stress. The pandemic has left us tired, fatigued, and confined to our homes which many have mistaken for hunger.

Pray, journal, complete yoga, or stretch each morning thinking about all the blessings and gratitude you have for just simply being alive. I like to wake up each morning and have a small pep talk with God. I express my sincere gratitude for His blessings but also express my objectives and concerns for potential challenges the day may bring. As a Christian God can help guide you and keep you calm during the many storms.

 

Nutrition

Consuming a healthy diet is essential during all phases of life, but even more so now during COVID-19. Be sure to eat plenty of colorful fruits and vegetables at each meal along with quality protein sources. Many may feel stressed and turn to comfort foods during this time but these high sugars, caffeinated, and alcohol will increase anxiety, stress, and even worsen mental health (3).

I talk about many ways to eat a well-balanced diet and remain healthy during quarantine in a previous blog found here.

Do your best to pick out your favorite fruits and veggies at the grocery store. I always work with my clients on building a colorful and balanced plate at each dining session. A byproduct of eating nutrient-dense foods is that your brain is satisfied and naturally you will crave less junk food. If you are feeling stress, try reaching for a Greek yogurt parfait with peanut butter and berries. Try some dark chocolate with banana sliced paired with peanut butter.

For ordering a Nuts-n-More Nut butter use code 143NWW for 15% off, link found here (https://nuts-n-more.com/?ref=143NWW

Be sure to limit snacking but if you do here are some healthy ideas:

  • Hard-boiled egg paired with carrot sticks
  • Bell pepper with hummus
  • Apple slices with peanut butter
  • Spinach protein smoothie
  • String cheese and cucumber slices
  • ½ Whole-grain turkey sandwich with spinach, avocado, cucumber
  • Whole-grain oats, berries, Greek yogurt, and peanut butter

For additional snack options check out my website or my social media platforms  (Twitter Facebook Instagram )

What we eat directly affects our immune function. The 8 key nutrients to focus on for healthy immune function are vitamin C, E, A, D, folic acid, iron, selenium, zinc, and protein (3) All of which you can attain through eating whole foods and balanced meals. A few key immune-supporting foods include:

  • Red bell peppers
  • Broccoli
  • Garlic
  • Ginger
  • Leafy greens
  • Lean meats
  • Carrots
  • Berries
  • Citrus fruits
  • Greek yogurt
  • Nuts and seeds
  • Avocado and olive oil

Right now, is not the time to turn to a detox, fad diet, or a famous influencer who lacks credibility for nutritional guidance. If you want to clean up your diet and make healthier choices consult with an expert such as Registered Dietitian. If you’re desiring to eat well, learn proper portions, and meal plan please sign up for a  Service on my website. For additional tips on staying healthy this holiday season please check out a previous blog found here.

A healthy mind is a healthy body. Focus on what you can control during these difficult times. Keep your eyes on Jesus and the cross. This too shall pass.

 

In good health and wellness,

Wendi Irlbeck, MS, RDN

 

References:

  1. Al-Ansari SS, Biddle S, et al World Health Organization 2020 guidelines on physical activity and sedentary behavior British Journal of Sports Medicine 2020;54:1451-1462.
  2. Masana, M. F., Tyrovolas, S., Kolia, N., Chrysohoou, C., Skoumas, J., Haro, J. M., Tousoulis, D., Papageorgiou, C., Pitsavos, C., & Panagiotakos, D. B. (2019). Dietary Patterns and Their Association with Anxiety Symptoms among Older Adults: The ATTICA Study. Nutrients, 11(6), 1250. https://doi.org/10.3390/nu11061250 
  3. Catherine E. Kerr, Matthew D. Sacchet, Sara W. Lazar, Christopher I. Moore, Stephanie R. Jones. Mindfulness starts with the body: somatosensory attention and top-down modulation of cortical alpha rhythms in mindfulness meditation. Frontiers in Human Neuroscience, 2013; 7 DOI: 10.3389/fnhum.2013.00012
  1. Maggini, S., Pierre, A., & Calder, P. C. (2018). Immune function and micronutrient requirements Change over the life course. Nutrients, 10(10), 1531. https://doi.org/10.3390/nu10101531