Quarantine Reboot and Rebalance

EAT FIT ACADIANA

by Yvette Perrier Quantz, RDN, CSSD, LDN Eat Fit Acadiana Operations and Marketing Dietitian

Do you feel like life in quarantine threw everything off schedule? Have you fallen into unhealthy eating habits? Do you think you need to go on a "strict diet" to get back to yourself?

The feeling of needing to go on a restrictive diet or start a new weight loss plan after getting out of routine, such as going on vacation, an extended holiday, or experiencing an emotional event is not unusual. However, the act of restrictive eating, creating a list of food rules, and setting strict routines is not the answer.

This month I'm empowering you with simple but effective ways to reboot your health while breaking free from adding unnecessary (and often ineffective) food and exercise rules and restrictions. in fat, sodium, and calories. However, a little time planning and preparing

DRINK UP

Being adequately hydrated helps your body function at optimal levels. When dehydrated, you feel sluggish and have an increase in sugar cravings for a quick energy boost. Drinking water helps boost your metabolism, eliminate waste, re-energize your body, and much more.

Reboot Action: Drink at least eight to ten eight-ounce glasses of water per day. Start the day with hot water and lemon juice. Take a mid-morning and mid-afternoon break with green, black, white, or herbal tea. Drink at least eight ounces of water before your meals.

FOCUS ON THE POSITIVE POWERS OF PLANTS

Create meals and snacks centered around fresh vegetables, fruit, beans, legumes, whole grains, and plant-based fats such as olive oil, avocados, nuts, and seeds. As you shift from packaged foods to more plant-based foods, monitor how well you feel. What are the positive shifts you are noticing?

Reboot Action: Keep a journal to reflect on how your health is improving. Do you have more energy? Are you sleeping better? Are you experiencing a decrease in cravings? Have you seen an improvement in your skin? Are your clothes fitting better? Creating awareness of positive changes fuels your motivation to continue to the healthy habits.

DOWNSIZE DINNER

Research has shown that you are more likely to eat what's in front of you based on the size of your plate. Which means, the larger the platter, the larger your portion. An easy solution is to downsize your dishware. And this doesn't have to be done just for dinner; this is a great tip to practice at PLAN AND PREP FOR PROGRESS One struggle clients share with me in maintaining a healthy weight is not planning nutritious meals and snacks. When life gets busy, it's tempting to forego the veggies and just head to the drive-thru. The thing about relying on the quick and easy options is this usually means your meals are higher

breakfast, lunch, and snacks. for the upcoming week can keep you stocked with foods that empower your health and the choices you make. Use the weekend to plan meals and snacks. Consider dividing up planning and prep steps into different days to make it less overwhelming.

Reboot Action: Start by pre-chopping veggies for salads and stir fry, boiling eggs, grilling chicken, and making soup. Double up your recipes and freeze half for another night of the month. When planning your meals, plan for what you will cook as well as leftovers. It's okay to even plan for the nights you plan to eat out or pick up, the secret to success is in the planning.

BYPASS THE BOOZE

It's no secret that empty calories from beverages can add up. Not only do the calories from booze add to your waistline, but they can also inhibit your willpower to make healthy food and lifestyle choices. The result? You consume more calories and end up sleeping in for your morning sweat session.

Reboot Action: Replace your evening cocktail with a mocktail (made with no added sugar)! Check out this month's recipe for reboot approved options!

Reboot Action: How can you use smaller plates, bowls, and glasses? Swap the dinner plate with the salad plate? Shop for old vintage dinnerware? Please send me an email on how you plan to do this.

Eat Fit Acadiana items meet the nutritional criteria designated by Ochsner Health System, supported by the Blue Cross and Blue Shield of Louisiana Foundation and Lafayette General Health. Download the Eat Fit app to find participating Eat Fit restaurants throughout Louisiana and visit our website EatFitAcadiana.com to learn more. Yvette Perrier Quantz is a registered dietitian with a passion for inspiring and empowering people to nourish themselves with foods, words, thoughts, and actions that fuel them for better living. As Ochsner's Eat Fit Acadiana Operations and Marketing Dietitian, Yvette works with local restaurants to bring healthy menu items into the community.