Congratulations Canberrans on surviving our first month of lockdown.
Remember, you are doing great to have come this far, and now is not the time to be putting a world of pressure on our diets.
This timestamp may mark when many start to notice a change in their bodies due to the dramatic drop in activity, or perhaps the initial emotions have settled enough for the urge to “better ourselves” to kick in.
Accredited Practising Dietitian, Georgia Houston of GH Nutrition, sat down with Canberra Daily to provide tips from a professional on how to stay healthy during lockdown, mentally and physically.
Tip #1 – How to avoid the ‘quarantine 15’
The so-called ‘quarantine 15’ – or 15-pound weight gain during self-isolation – is a common complaint on the internet and may spark anxiety in anyone new to iso.
Georgia urges Canberrans to remember the proven principles of good nutrition:
Eat quality, wholesome foods: Fill up on fruits, vegetables, lean proteins, whole grains, and healthy fats. These whole foods keep you feeling satisfied for longer and provide your body with the nutrients and energy it needs to function well.
Portion control: Aim for:
- Half a plate of vegetables
- A palm-size of protein, such as lean chicken, salmon, eggs, red meat, lentils or legumes.
- A fist-size of whole grain carbohydrates, such as brown rice, pasta, bread, potatoes (the browner the better!)
- Two fingers of healthy fats, such as avocado, olive oil, nuts and seeds.
- Put your meals and snacks in bowls or plates. Standing and eating in the kitchen encourages pantry-grazing.
Practise mindful eating: Eat away from the TV/devices and treat the meal as a singular activity, giving your stomach and brain time to talk to each other – this is called “tuning into your appetite”.
Thankfully, it’s not rocket science. Unfortunately, there are no cheat codes.
Tip #2 – Brain foods to beat lockdown blues
If you’re struggling to sleep, feeling sadder or more anxious during lockdown, remember that the brain accounts for around 20 per cent of our total daily energy requirements.
Here are Georgia’s Big 5 for optimal brain function and development:
Fruits and vegetables: Did you know your gut is like your second brain? Medical experts call it such because the gut relies on the same type of neurons and neurotransmitters found in the central nervous system. It communicates with the brain in our head, playing a key role in our mental health. Fruits and veggies are full of fibre to support a healthy gut environment and vitamins to support brain health.
Whole grain carbohydrates: These are brain fuel and important fibre for gut health. Choose wholegrains for a slow and steady release of energy.
Lean protein and healthy fats: These are building blocks for many brain chemicals that can influence mood. They are great sources of healthy fats and proteins that support positive mental health and can protect against dementia and depression.
Dairy: Particularly yoghurt, which contain live bacteria, aka probiotics, that can boost our gut health.
Water: Dehydration is a common cause of brain fog, headaches, and inability to concentrate.
Tip #3 – How to account for less exercise
“Exercise plays a minimal role in healthy weight maintenance,” says Georgia. “The ratio is approximately 80 per cent food, 20 per cent exercise.
“Even if gyms are closed, get outside and go for a walk, throw the ball around with your dog, or increase your incidental activity like gardening or cleaning. It doesn’t have to be rigorous exercise.”
Georgia shared her advice for those dead set on using lockdown to lose weight.
“I’ve had a lot of clients with this desire lately, wanting to leave lockdown better than they came in. I like to remind them that we are in a pandemic right now. There is no need to use this time productively. Rather, let’s just get through this time with as much self-compassion as possible. Drop the pressure to be productive or lose weight. Your only requirement is to get through.”
To find out more about Georgia and how she helps clients, visit www.ghnutrition.com.au
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