how to stop stress eating during the quarantine

​We are all currently under quarantine due to the coronavirus and the biggest topic that I see people joking about is their inability to stop shoving food in their mouths! Look, folks, we have no idea how long we'll be in this situation. Imagine for a moment, being released from quarantine late spring, early summer (who knows!) and showing up at the pool or beach 20 pounds heavier than last year. It's entirely possible! But it doesn't have to be! Here are some steps you can take to avoid that embarrassing situation altogether.

​All of us are feeling stress that we've never felt before. Everything feels out of control. We have no idea what tomorrow will bring. We just need a little break, a time out. For some of us, that means we deserve a treat and the first thing we do is reach for food. Not broccoli or fish. No way! We go for COMFORT FOOD! 

We need a little comfort right now. Something to take our minds off the news or our job loss or the loved one that's sick. This is seriously scary stuff. 

Listen, I'm right there with you but, I have some background info that helps me turn to other methods of relieving my stress. The sugary or salty snack may help you for a moment, but in the long run, it can make things worse. 

Food can cause anxiety! Binge-eating sugary foods will put your blood sugar on a roller coaster ride. That will absolutely affect your mood. Sugar also lowers your immune system by 40% for 4-5 hours after you eat it! No one needs that now. We need our strongest immune systems ever. 

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Before we talk about how to reduce your stress to avoid that extra eating, let's get your mind right around food. 

• If it's not in the house, you can't eat it! This is simple, right? We are told to stay in the house as much as possible. Going to the store often is not an option right now so use this to your advantage. When you go to the store, keep to your list. DO NOT go down the candy aisle. Make sure you have a meal before going to the store as well. Never go on an empty stomach. It will take too much will power to stop yourself from grabbing the treats if your stomach is growling. 

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• What if you have kids or someone else in the house who eats the food you're trying to avoid? This is a tough one and something I deal with personally. My growing boys eat all the carbs and my husband...we'll let's just say he's more into gains than slimming down! So it's just me on my island of low carbs, plus I gave up all sugar and sweeteners for Lent, just before the madness started. What I try to do is to have a separate cabinet for their food so I don't see it. I also tell myself that it's not my food as I'm preparing it for them. Simply saying the words, "I don't eat that" can be a trigger to your brain that helps you stay strong. Have something compliant nearby that is safe for you to eat. Some suggestions are:
• Guacamole and cut up veggies or pork rinds.
• Apple and almond butter.
• Serving of nuts.
• 1 hard-boiled egg.
• ½ serving of protein shake.
• Cheese and flax crackers.

• Increase the fat while you decrease the carbs and sugar: Obviously, we need to lower our sugar and carb intake to lose or avoid gaining weight, but did you also know that they increase your food cravings? One of the most remarkable things I've noticed since giving up all sweeteners (including stevia and monk fruit) is that I don't struggle with cravings like I used to. Switching to a low carb/high-fat diet is a great option. Lowering your carbs and adding fat like avocado, butter, and cheese can help with the cravings. See the snack suggestions above.

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• A few things to do before you go to the kitchen to eat:
  • ​Drink a glass of water.
  • Go for a short walk.
  • Clean out a drawer.
  • Ask yourself when was the last time you ate? 
  • Call a friend.
  • Chew some gum.
  • Brush your teeth.

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So if food can't actually help us reduce our stress, what will? Take a look at these steps to help you lower your stress and avoid the corona 20. 

Ways to reduce your stress: Here are my favorite options for reducing stress:

• Exercise: Do something active every day. Go for a walk, find workouts on YouTube, do yoga. It does not have to be a long, drawn out thing. Ten minutes here and there can help. Just move your body. Exercise is perfect for relieving stress. Just find what you love to do and do it!
• Meditation/prayer: The second my eyes open in the morning I go into a prayer of gratitude. Telling God that I'm still grateful in these scary times is soothing to me. If our eyes opened that morning, we have something to be thankful for. Meditation is also helpful. It has been studied over and over again for its therapeutic benefits. Keep it simple. Just sit up, close your eyes, and follow your breath. Add some belly breathing. This is where you inhale through the nose and make your lower belly expand with air for a count of 5. Hold the breath for 2 counts, then exhale through the mouth, for a count of 6 or 7, while the lower belly relaxes. This turns on the parasympathetic nervous system which is your breaks. It helps to slow you down, reduce your stress, and lower your anxiety. You can do that for 5 minutes and completely change your state of mind. As another option, I love the guided meditations of The Mindful Movement.
• Laugh: Turn off the news and put on a funny movie. Call a friend and resist talking about the virus. Reminisce about the fun times you've had. Watch a stand-up show on Netflix. Laughter is truly your best medicine. 
• Take a magnesium bath:  Magnesium is used in over 300 functions in the body and is needed by every cell, including those of the brain. Some forms of magnesium, like magnesium sulfate, or Epsom salt, help to relax the body. Try this formula to soak all your cares away! It will be your best night of sleep, too! 
  • Epsom Salt Bath –Epsom Salt (Magnesium Sulfate) is readily available at just about every local drugstore. The recipe is 2 cups of Epsom Salt + 1 Cup of Baking Soda (not baking powder) added to a tub of warm water. Mix it around and immerse yourself in this rejuvenating liquid for 30-40 min. I love adding some lavender essential oils to add to the relaxation experience. I recommend slowing down and taking one per week. Warning: If you're constipated, this will be helpful. If you experience loose stools, reduce the Epsom salt to 1 cup. 
• Change the atmosphere: Spend time with a pet, if you have one. Put on some fun music and dance. Do some Snapchat videos. Those crack me up every time. Take your lunch outside. Get lost in a great book or movie. 

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I completely understand that these are unprecedented times. Eating a bit of your favorite food won't kill you. If more restrictions on your life seem overwhelming, just do the best that you can. I just ask you to be honest with yourself. If eating all the things is making you feel horrible, following these steps can help. If you need more help than that, please reach out. I'd be more than happy to help any way that I can. In the meantime, be safe and be well.

​Love to you all!