As we are all packing up & leaving campuses much earlier than expected, most of us find ourselves with a lot of free time on our hands. Besides focusing on the now online coursework, this period of social distancing is a great time to pick up some new skills you have been meaning to learn. A few I have been working on include embroidery, calligraphy, my Spanish & cooking/baking. Due to higher levels of stress, boredom etc., many of us find ourselves binge eating & midnight snacking. You would be surprised how much you can learn about cooking & eating healthier with just a little research.
*For healthier versions or taste/diet preferences look up swaps for certain ingredients, follow health bloggers on Instagram & ALWAYS READ THE NUTRITION LABELS*
Breakfast:
Even though a lot of us have a sweet tooth in the morning and crave the fan-favorites like french toast, sugary cereal, and waffles, try switching out the carbs & sugar for more protein-rich foods. Foods like eggs, turkey sausage, Greek yogurt or a smoothie. Protein keeps you fuller for longer, typically is lower in calories than other breakfast choices & helps burn fat into muscle when paired with a good workout routine. If you find yourself craving sweets late at night, it’s probably because your diet is protein deficient. Also, you should NOT skip breakfast. It’s important to fill up on calories earlier in the morning so you have energy throughout the course of the day to focus, retain information & avoid late-night bingeing.
Lunch:
Again, remember to focus on your proteins when you can, but a great way to stay full until dinner is to focus on high-volume & fiber-rich foods. Apples & bananas are high in fiber, but low in calories so they won’t make you drowsy mid-afternoon. Leafy vegetables are even better in fruits because they’re lower in sugars, and expand in your stomach! With vegetables and salads & easy low-cal swap will be found in your dressings. Recently I have begun to use a teaspoon of olive oil & lemon juice for flavoring & it actually tastes great. Another easy way to enjoy vegetables is by roasting them & all you need to do is toss the vegetables of your choice in olive oil & some spices you like (salt, pepper, garlic powder, etc) and lay them on a cookie sheet. Then cook them for about 25 mins at 400 degrees in the oven or until little burnt on the outsides & soft!
Dinner:
So remember you do not have to completely cut out foods you enjoy just because they are less healthy, just enjoy them in moderation or find healthier swaps that typically taste the same and sometimes better! A common mistake to make is to buy something because it seems healthy & it isn’t really what you’re going for. The main target for weight loss is to be in a calorie deficit. Despite the pretty packaging & advertising, foods like almond butter, chickpea pasta & whole wheat bread are typically higher in calories than the traditional option. This is not to shame you for what you like and enjoy, but to be aware of what you’re really consuming. Another tip for dinners and all meals really is to start with a smaller portion, wait 20 minutes or so & drink a glass of water before you get seconds. I am the worst plate cleaner when it comes to eating until I am beyond full. If you know you’re the same way eat slower & give your body some time to realize it’s full before you go for more.
I did not attach many recipes, because there are no right and wrong ways to cook, as we all enjoy different flavors & styles. Cooking is learned best through trial & error, so find recipes you like & alter them to your liking! Preparing your own food can give you a sense of pride & save you lots of money in the long run. These tips are mainly focusing on finding meals that will keep you full & avoid bingeing while staying home. Good luck & bon appetit!