Less volts and 7 more tips to help you get through insulation without gaining weight

It's much easier to order food to cook when closed at home for days, and deliveries of ice cream from friends is really fun, but if you want to finish this isolation (and those that follow) healthy - there are some dietary rules you should adopt

Adina Bachar

23/01/2022

Sunday, 23 January 2022, 08:31 Updated: 08:35

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In the video: The Prime Minister refers to the decision to shorten the isolation days (Photo: GPO)

Crowds of people are in isolation these days, and even those who are not infected with Omicron feel the impact of this period on their health.

Isolation days affect us emotionally and physically - we are more stressed, move less and our entire eating routine changes (and often not for the better).

While these are particularly challenging days, there are some things that can be done to get through them better.

Here are some practical tips to help you maintain healthy eating habits even when you are indoors.

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To the full article

1. The less volts

Easier, less healthy.

Volt messengers (Photo: Reuven Castro)

Another evening on the couch in the living room - and the urge for fast food rises again.

So true, all you want is something available and fast and without a lot of work and dirt, but do not forget that the food we receive in deliveries is usually processed food, loaded with carbohydrates and sugars and saturated with a large amount of trans fat, whose regular consumption may increase the risk of heart disease, diabetes Type 2, stroke and various types of cancer.

In addition, it is worth remembering that the whole process of ordering fast food produces an addiction to junk food - food that does not contain ingredients that help health and does not add nutritional values ​​to our body.

2. Exercise at home too

Order of the hour.

A couple of parents exercise at home (Photo: ShutterStock)

The insulation leaves us closed between four walls but that does not mean we can not move a little.

Exercise is important for our physical and mental health, improves sugar levels, blood pressure, increases blood circulation and raises mood.

Staying at home limits the variety of options, but you can find creative ways to stay fit: skipping, push-ups, squats, planks and squats - all of which do not require leaving the house.

What does it require?

Motivation, put on comfortable sportswear and warm up the body.

You can also search YouTube channels or zoom in on the Pilates classes you will find.

3. Without white flour

It will not solve your problems.

Borax (Photo: Dror Einav)

White bread, pastries, pastries, crackers and pretzels?

no and no.

White flour is considered an empty carbohydrate that breaks down easily and dramatically raises sugar levels.

Today there is a variety of low-carb breads that can be bought or made, such as tahini bread, almond bread and flax bread.

For diabetics it is recommended to test the effect on sugar levels using a continuous sugar meter and without punctures.

4. Healthy Gifts for Insulators

Do not place obstacles in front of insulators.

A handful of nuts (Photo: ShutterStock)

If there is any fun part in being in isolation it is to get delicious and pampering deliveries.

But there is one problem with such deliveries - they are usually loaded with sugar, snacks and cakes that do not add nutritional value to the body.

Want to surprise those close to you with pampering packages?

Think outside the box and send them packages of pampering tea, nuts, almonds, spices and red wine.

5. More vegetables growing above ground, less fruit

The most important thing is to diversify.

Vegetables (Photo: Giphy)

Vegetables are rich in dietary fiber and contain vitamins, minerals and antioxidants.

You can vary the types of vegetables and enjoy vegetables such as cabbage, cauliflower, broccoli, sprouts, mushrooms, green beans, colored peppers, zucchini, cucumbers, tomatoes and more.

It is highly recommended to also eat leafy vegetables that are particularly low in carbohydrates.

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  It's the truth

Fruits can be rich in carbohydrates, so you should choose them correctly.

Low-carb fruits for example are strawberries that are rich in vitamin C and lycopene which is a particularly powerful antioxidant associated with reducing the risk of prostate cancer.

Avocado is also considered a fruit with a low amount of carbohydrates, and thanks to the generous amount of fiber in it it contributes to a feeling of satiety over time.

For diabetics it helps in slowing down the reaction to meals because the fat in it inhibits the absorption of carbohydrates in the meal into the blood.

6. Plan your meal times

Eat on time, as much as possible.

Oatmeal (Photo: ShutterStock)

Put together a balanced diet, rich in protein and according to what your body needs.

Conscious eating causes us to listen to our body and lead a healthy and conscious lifestyle of what we consume.

A little tip - you can keep an eating diary in which you will write down what you ate and drank, and thus your self-control will be good and will also lead to weight maintenance.

Avoid snacking and eating food packaged in bags or in bulk (one that can be eaten with your hands and standing).

7. Drink water

Even if you are not thirsty.

Water (Photo: Giphy)

The winter, staying at home and lack of activity make us not feel thirsty throughout the day.

Despite this, the human body needs fluids, and inadvertently we may become dehydrated and damage the kidneys and urinary tract if we do not drink enough fluids.

The recommendation is to drink about 2 liters of water a day.

8. Be sure to eat at a table

not like this.

Woman eating near refrigerator (Photo: ShutterStock)

Be sure to sit at the table during the meal, as this way you can really see how much you have eaten.

Set an example and role model for children - when the whole family eats together and dedicates a place of honor to the food that enters the mouth.

Keep food away from the desk and avoid eating it inadvertently.

• health

• Nutrition and diet

Tags

• Insulation

• Corona

• diet

• diet

• obesity