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Strengthen your immune system by eating superfoods 2:29
(CNN) - Eating stress is something that many people struggle with regularly, when things are "normal." But with the coronavirus pandemic that challenges us in different ways every day, it seems to have become an equal opportunity problem, affecting even those who generally don't eat in response to anxiety or other emotions.
"I think I need to distance myself socially from my refrigerator," said Lisa C., who preferred not to reveal her last name, a legal executive who now works from home, adding that "going down the stairs to eat and returning again is my only exercise in these days".
Lisa C. is not the only one who has shared with me her feelings of stress.
"I think I have eaten all day for the past 10 days," said Liliana Fazendeiro, who has been at home with her 2.5-year-old son since her daycare closed.
READ: How to strengthen your immunity against the coronavirus. Part 1: diet
"While I've been home for the past two weeks, I realized that I had calmed down by having some candy here and there and pouring myself a second serving of dinner," said Natalie Santos Ferguson of Baltimore, Maryland.
“Also, all the extra baking we take home is not helping. As a mother, I don't want to let my children see how worried I really have been, so instead of letting out my emotions, I'm grabbing the closest treat to make myself feel good, ”added Ferguson.
While many often eat in response to stressful situations, others lose their appetite during such life events. But for those who are generally into stress eating, getting stuck at home makes the challenge of avoiding indulgences even more difficult.
“For people who ate from stress, but who could have been in the office all day doing stressful work, it may have been a relief to go home and eat a lot of food that may not be healthy for them. But now they have access to that [food] all day, "said registered dietitian Bonnie Taub-Dix, creator of BetterThanDieting.com and author of" Read It Before You Eat It - Taking You from Label to Table. "
How to manage stress eating
Whether it's the first time you've had eating stress issues or it's become more and more frequent, we want you to know that there are ways to manage it. And here's some more good news: It doesn't necessarily require you to remove your favorite treats.
Here are some tips for managing stress:
Control what triggers it. First of all, if you find yourself eating in response to stress, it's a good idea to be very aware of what increases your stress and come up with a plan, advised Martha McKittrick RD, a registered dietitian in New York City.
Whether watching the news or talking to a friend or family member who irritates you, it is important to find a way to help minimize triggers. "Maybe it's watching less news or telling your friend that you only have five minutes to talk," McKittrick advised.
READ: Create an effective family routine when you are confined at home by the coronavirus
If you're not sure what your triggers are, a food diary can help you reveal your stress eating patterns, explained Carolyn O'Neil, registered dietitian and author of "The Slim Down South Cookbook." "Include what you're eating, when, how much, where you sat or stood, and with whom," O'Neil added.
Don't deny yourself your favorite comfort foods. Now is not the time to give up your favorite indulgences. Food is more than nutrition, it is also joy. Expecting you to give up on perhaps one of the few pleasures you can enjoy right now is simply unrealistic and unnecessary.
"Whether it's cheese, chocolate, or chips or Chardonnay, don't banish your favorite goodies from the kitchen realm," O'Neil said.
“No one should be punishing themselves for making decisions that they would not otherwise make; nor is this the time for a strict fad diet, ”added Taub-Dix.
That said, it is important to establish a healthy relationship with your favorite foods so that you feel in control and avoid a vicious circle of eating stress and weight gain. That includes savoring your favorite foods in sensible portions, O'Neil explained.
READ: What to buy to stay healthy and other rules for quarantine due to coronavirus
Lots of snacks. One of the best ways to enjoy your favorite treats while avoiding eating out of control is to prepare your snack portion ahead of time.
Taub-Dix advises putting snacks like pretzels and chips in zippered plastic bags ahead of time, allowing you to naturally avoid eating in large bags or containers.
You can also buy individual packets of cheese snacks, graham crackers, sweet cookies, and other snacks.
Adjust your kitchen. This can be especially useful if you find yourself working in your kitchen with food around you all day. Clear away your tantalizing visual cues such as cookies, candy, and soda and put a bowl of fruit in its place.
It's also a good idea to keep trigger foods on high shelves or hidden behind other foods, so they're not the first thing you grab. The opposite logic applies to healthy foods.
"Try to keep things in your fridge that are best for you at eye level, like fresh fruits and vegetables," said Taub-Dix. You can also make healthy food more easily accessible by washing vegetables and cutting fruit ahead of time "so you can grab and eat it," added Taub-Dix.
Ask yourself if you really are hungry. If you find yourself with carbohydrate anxiety near your pantry, but then you realize "I had lunch an hour ago!" "It's probably wise to get out of the kitchen," explained Taub-Dix.
Feeling a desire to eat despite true lack of hunger could also mean that you are anxious or bored. Instead of looking for stress-relieving treats, you can go for a walk, call a friend, bathe, listen to music, watch a movie, or just brush your teeth.
LOOK: The freezer can be your best friend to plan your meals
Take a tea break. Drinking beverages like tea can be a great way to let go of a stress-induced craving.
Drinking herbal tea with a little honey provides a speed brake; It makes you think for a minute about having a snack or a meal that may be unnecessary, "said Taub-Dix.
A tablespoon of hot chocolate in a cup of coffee can also do the trick. Taub-Dix does this often. "It brings me back to work, so when I'm ready for my food, I'm really ready, rather than eating when I really don't need to eat."
Go for snacks that "occupy" you. Taub-Dix explained that food that keeps your hands busy can be helpful in stressful times. She recommends eating popcorn; Soak apple slices in yogurt or add your favorite seasonings and spices to Greek yogurt, then soak with vegetables.
"These foods keep you busy, but they don't add a lot of calories to your diet," said Taub-Dix.
Try healthier options. If a certain craving is the engine of your eating stress, such as: "I have to eat a calorie-laden cinnamon roll," consider healthier substitutes to quench the craving, like a nutty cinnamon breakfast cereal or adding cinnamon and a little brown sugar to the oatmeal you eat in the morning, O'Neil explained.
Also, if you must have something crunchy to calm your nerves, before you jump into tortilla chips, try eating sliced carrots or celery sticks or cucumber soaked in sauce or cheese, "O'Neil advised.
Other tips
If you work from home, take breaks during the day. Take a break for a snack and lunch so you're not working nonstop, Taub-Dix advised. This can also help you avoid mindless eating during stressful work.
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Taking a break to do some physical activity like walking or doing yoga or stretching can also be refreshing and an opportunity to clear your mind and relax for a few minutes.
Schedule virtual meals with friends. This is particularly useful if you are alone and struggling with stress. Set dinner times with someone on FaceTime or Zoom so you can share a conversation in addition to a meal, Taub-Dix advised.
Take a deep breath. When you feel stress hitting you, your pulse may kick in, or you may feel a tightness in your chest and walk to the kitchen on autopilot.
"Say to yourself that you need to take a five-minute break, then you can still eat if necessary," McKittrick advised. Find a place to sit quietly and practice deep breathing.
"You can do a 10-minute meditation app, but often just slowing down and taking a deep breath can distract you from the need to eat," added McKittrick.
Indulgent snacks can also be healthy
Here are some indulgences recommended by nutritionists:
- A piece of dark chocolate rich in antioxidants
- A combination of strawberries, raspberries and blackberries with whipped cream
- Creamy spread cheeses such as Boursin or Allouette. "They are high in fat and calories, but a little goes a long way in adding flavor and fun," O'Neil said.
- Chocolate Syrup with Fruit or Yogurt: “Sprinkle chocolate syrup over vanilla Greek yogurt. Or soak fresh strawberries or frozen banana pieces, "O'Neil advised.
These last four recipes are my nutritionist-approved recommendations and can be found online; two are even created by dietitians.
- Vanilla and Avocado Pudding at heavenlynnhealthy.com.
- Nut mix with popcorn at chelsea leblanc rdn.com.
- Chocolate and banana smoothie at cookieandkate.com.
- Coconut and mango sorbet at ellie krieger.com.
Stress food
