Everything you need to know about dietary fiber/Wala system!
Four months have passed since the war of iron swords broke out and since then we all live in a tense and complex reality.
One of the well-known symptoms of dealing with long-term stress is emotional eating or unbalanced eating.
According to the results of a survey by Maccabi Health Services, conducted at the end of November 2023 among a representative sample of 500 Israelis from all over the country, aged 20-75, it was found that there was a decrease from 43% to 30% in the proportion of Israelis who report adhering to a healthy and balanced lifestyle (nutrition , physical activity, avoiding smoking, etc.) compared to the period before the Iron Swords War.
We are in a complex period of anxiety, stress and uncertainty against the background of the ongoing war.
The mental state often affects the diet, causing a tendency to "comfort" food or simply neglect the topic of a healthy diet.
All this may cause unwanted changes in weight.
According to the same survey, 36% of Israelis reported weight gain and 13% weight loss.
Happened to many of us.
A woman gains weight/ShutterStock
How will we manage to keep the weight even during war?
1. Returning the sense of control.
Making sure to eat well-balanced and orderly can return the sense of control that many lack during this period.
Take an hour for the planning phase of the personal eating plan.
For this purpose, it is useful to focus on what the personal goals are: Is the goal to feel less tired?
Regulate the appetite?
Balance the weight?
After choosing the goals, you can proceed to an action plan in which you will detail what steps you are able and willing to take at this time to achieve the goal.
Be real with yourself and write down only realistic steps.
2. Nurture the mind
Feeling stressed often leads to emotional eating and a preference for unhealthy food.
Therefore, reducing stress and relaxing tension are important for improving physical health and weight balance.
You can use different and diverse ways such as breathing exercises, meditation, writing a personal diary or listening to music you like.
Family and social gatherings strengthen the sense of belonging and reduce stress and thus make coping easier.
Another way is to do things that fill us with a good feeling, such as volunteering, helping those in need, or any other significant activity.
3. Drink water
Drinking enough water can help you feel better physically and emotionally.
Attaching the drinking habit to another existing habit will help you drink more - for example, every time you touch the phone, take a sip of water.
In the cold winter days, drinking herbal tea or tea infusions, without the sugar sweetening, is also suitable.
4. Make sure you sleep well
Sleep affects the ability to follow a healthier diet and also the ability to deal with stress.
Plan regular sleeping hours even if you don't have a schedule or plans for tomorrow.
5. Upgrade the food you order for delivery
Everyone knows that cooking at home is almost always healthier. There are many easy and delicious recipes on the Internet and in cookbooks. Make large portions and freeze some. However It is also possible to order and improve the nutritional value of a dish that has been ordered for delivery. For example, it is possible and desirable to prepare a large vegetable salad or a tray of colorful cut vegetables as a first course or alongside the dish that is delivered. This way, in one simple action, you have made the meal much more balanced.
6. The arrangement of eating
about 20 % of Israelis reported that since the outbreak of the war they have been eating irregularly and consuming more snacks and sweets. Eating regularly is the basis. Making sure to have three regular meals can help maintain stable energy levels and prevent the feeling of extreme fatigue. Don't focus only on the number of meals - check with yourself whether the eating hours are serving your goal? For example, if you strive to prevent weight gain, you may not want to eat late at night.
Also pay attention to where you eat and who your eating partners are. Combine at least one meal a day with the whole family and see how good it is for the soul and the sense of belonging.
7. Plate Balanced increases a pleasant feeling of satiety.
Combine 3 ingredients in the meal: protein (chicken/fish/eggs/tofu), carbohydrate (give preference to whole grains such as quinoa or legumes such as lentils or chickpeas), fresh or cooked vegetables.
Don't forget to season with quality oils such as olive oil or homemade tahini.
The combination is satisfying and helps to snack less during the day.
8. Be sure to exercise
Physical activity has many benefits for the health of the body and mind.
You don't have to go for a walk outside or sign up for a gym.
Play a favorite song and dance around the house for a few minutes or do one push-up every time you leave the bathroom.
The main thing is that you exercise your body, take advantage of opportunities for physical activity as part of your daily routine.
Use dedicated apps like UPAPP of Maccabi Health Services to find the right place for you to train or for home training.
The author is Roni Hollander, a clinical nutritionist at the multidisciplinary obesity treatment center of Maccabi Health Services in Netanya.
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