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Lockdown checklist

I thought I’d touch base, just to make sure you’re looking after yourself in Lockdown! It’s very likely to be extended so let’s make it as positive as possible!
I’m dusting our previous Lockdown checklist off – along with a few more suggestions that I hope you’ll find helpful!

  • Framework of 3 meals/day The routine of breakfast, lunch and dinner is powerful for providing improved appetite control. From past lockdowns I note that breakfast is often the problem – so set the alarm for 9.30am at the latest…missing meals promotes overeating within the following 24 hours
  • Sort your food shopping Pamper yourself with food that is good enough for you. If you buy high fat/high sugar snacks it’s very likely you’ll eat them. More and more I see that weight issues are tightly linked to easy access to the wrong foods!
  • Structure to your day School hours and work hours are great for organising our days – but home based schooling and office changes all that. It may be helpful to draw up a daily timetable – including your meal times and what you want to achieve in your other awake hours. For some it may be a good time for D.I.Y around the house or unfinished craft projects or turning the vegetable garden over for summer planting! Keeping busy is a good distraction away from food and snacks and at the end of the day you have something positive to show for your time!
  • Keep your hydration up Plain water is your choice of fluid for the best hydration. Make sure you have a system for consuming water that fits your lockdown routine. Thirst is one of our most poorly developed senses. Maybe set phone reminders or link it to meals while you are in this different routine. Aim for 1.5 litres over the day
  • Exercise Keep up with your usual daily walk. To compensate for being home-based with fewer daily steps I’d encourage another short session at the other end of the day – could be a walk, cycle, an online fitness class or activity with the family. Short, brisk exercise keeps energy levels up, supports better food choices and helps you identify suitable portion sizes
  • Go for greens We know that a good variety of vegetables supports our immune system – so embrace them! The physical action of chewing fresh or lightly cooked greens provides longer lasting appetite control. If you’re not an online shopper or don’t want frequent trips to the supermarket – then frozen greens may be a good option
  • Make the most of the ‘Enforced health farm’ Hunkering down in our own kitchens is like being dropped into an enforced health farm. All meals are prepared at home and you know exactly the ingredients you’ve used – no more hidden fats and upsized portions!  Make the most of quick trips out to buy only the essentials, no bought in meals, no takeaway coffees with the temptation of an oversized muffin – in many ways it’s a perfect time for managing your intake!
  • Careful with the alcohol Alcohol certainly seems to be an issue for many of my clients in lockdown. Drawing up a daily timetable and making sure you are busy at that time of the day may be helpful – it’s a good time slot for that second exercise! If your ’bubble’ does like to have a  mid-week drink let’s keep the glamorous glass with ice and a slice and replace the alcohol with soda and a splash of bitters or sparkling water
  • Mind the home baking! I’m a fan of home baking over commercially mass produced items as the quality ingredients provide fuller flavours that are more satisfying. However you want to use any baked items in a way that suits you. There may be several generations in your “bubble” and usually the younger ones have a requirement for a higher intake of kilojoules. Maybe put your baking skills into food products that offer good nutritional value – such as a frittata that can be served for lunch with a salad or homemade bread that could be your carbohydrate serving

Take care and remember we’re here to help you by phone or Zoom in the meantime.