Boston Herald | EverybodyFights’ Kelli Fierras on healthy eating habits during coronavirus quarantine

April 25, 2020 View the Original Article

As we approach the acceptance stage of our now socially distant lives, it may not be surprising that we’ve abandoned some of our healthy eating habits to cope with the ongoing coronavirus crisis.

Kelli Fierras, registered dietitian and trainer at EverybodyFights, is here to pull us out of our current couch potato state. While we may be tempted to turn every day into a non-stop snack-fest, she’s giving us a series of tips that will snap us back to reality and allow us to once again embrace normal, human eating patterns.

  1. Plan your meals and timing of meals and snacks for the week just like you would when you leave the house for the day. Planning meals will help you feel more in control of what you are eating and allow consistency throughout the day and week.

  2. It’s always healthier to prepare meals ahead, so that you can just pull it from the fridge and cook it at home. Most of the time, if you already make it and have it prepared, you’re more likely to eat that versus something quick and easy.

  3. Make a grocery list prior to going to the grocery store. This will prevent you from buying random items that will either go bad and/or cause temptations.

  4. Load up on fruits, veggies, lean proteins, whole grains and healthy fats. This will allow you to create a well-balanced meal that is filling and nutritious.

  5. Set reminders on your phone every hour to drink water. It is easy to lose track of time and get swamped with emails and work; therefore, the reminders will help you step away from your desk for one to two minutes to consume a cup of water.

  6. If possible, make your work station away from your kitchen. This will prevent you from wandering aimlessly near the kitchen and grazing because you are bored.

  7. Keep items that you find “tempting” out of your house. Plan when you want to enjoy “comfort” foods rather than making it a staple in your eating routine. If items are not available to eat, you won’t be tempted to eat them.

  8. Do not roll out of bed and go straight into your work day. Set your alarm a little earlier, leaving time for breakfast away from your desk. This will allow you to start your day off on the right foot, practice mindful eating, and allow you to start the day with a clear mindset.

  9. Eat meals away from your desk to practice mindful eating. Sometimes we get so busy that we try to multitask while working. However, if our main focus is not the food during mealtimes, this may cause overeating and will take away from the joy of eating.

  10. Instead of snacking when bored, go for a short walk, practice deep breathing, etc. Before heading to the kitchen when you’re bored, ask yourself on a scale of 1-10, how hungry am I? If you realize you are a 0-4, try a non-eating activity.

  11. Keep an occasional food journal if you feel “out of control” with your eating. Keeping a food journal allows you to see exactly what you are eating throughout the day and analyze eating patterns. This is another activity that creates control and consistency in the day.