The Nutrition Thermostat You Should Follow Through Self-Isolation and Beyond
Kate Irwin • May 4, 2020
It's Not All Or Nothing
Our current state of self-isolation has changed, for many of us, what our days look like. With increased stress due to homeschooling, working from home, being an essential worker, or no longer working, nutrition may seem like it is either not important or is impossible to conquer right now. It’s important to remember that nutrition should never be an all or nothing process. Providing your body with adequate nutrients to sustain yourself while keeping your body healthy and functioning is still important. Proper nutrition has no impact on your risk of getting sick, but staying as healthy as possible puts your body in the best position to help you fight both stress and sickness.
Think about your nutrition as a thermostat, you can either turn up or turn down the dial based on your current situation. Stress, food availability, mental capacity, motivation and social support can fluctuate daily. On days or weeks when everything is aligned you can turn the thermostat up, and when life starts to pile up you can turn the thermostat back down to make things more manageable. Below is the thermostat for nutrition. Take a moment and read through each level. Start at the bottom and see where you feel like you fall on the spectrum.
Level 10 - Nutrition Coaching with body composition goals
Level 9 - Nutrition Coaching learning macros
Level 8 - Following daily macro goals
Level 7 - Follow your daily calorie goals
Level 6 - Limit alcohol to one time per week
Level 5 - Limit sweet foods to a few times a week
Level 4 - Eat protein with every meal
Level 3 - Consume fruit and vegetables daily
Level 2 - Consume fruit or vegetables daily
Level 1 - Drink water each day
If your weekend is less stressful because you don’t have to work or home school then maybe you turn the thermostat up to level 7. When you have more challenging days you can turn your thermostat back down to a level 4. Level 9 and 10 include having someone hold you accountable and should be used when you have more ideal days to focus on your nutrition plan. The key is to not assign guilt with your nutrition. When you start to take the emotion out of your eating and make it more of a decision based on your reality, it becomes easier to adjust the thermostat as you go. If you assign guilt it becomes more likely you will fall completely off the scale and “give up” on healthy eating. Nutrition coaching is most ideally used to help you reach your goals, but it can also be used to help decrease the shame and guilt associated with food and teach you how to work on turning up and down the thermostat as needed.
My current reality is I am home with a toddler and a baby and the predictability of both my sleep at night and my daytime routine is low. I have committed to a minimum of Level 4 every single day. Most days I am able to keep myself at a level 8 but doing that every single day is not realistic for me.
It’s important to not use words like start fresh, start over, or do better tomorrow. It’s not about doing more and better each day, it’s about taking on what you can handle and using the building blocks to reach your goals.
What level is your ideal each day? What do you think you can take on to help you reach your goals and maintain your health?
Looking to mix up your breakfast? Try these awesome 5 Ingredient Bagels
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
