The Hockey News: NHL players are gaining weight during COVID-19 quarantine
Topic: NHL hockey players are snacking too much, exercising way less, and are gaining weight.
So don’t worry, you’re not alone! We’re all human, and many people of diverse backgrounds are finding food and alcohol to be challenging issues right now.
Here are some tips I shared:
1. Don’t focus on counting calories; focus instead on making your CALORIES COUNT.
(Whole food nutrition is best, but also, give yourself some grace to not be perfect – we’re in a worldwide pandemic right now, and we’re all coping as best we can.)
2. It’s easier to change your environment, than it is to change yourself.
– Try to use “selective willpower” when grocery shopping, so you limit how many treats come home in the first place. That way, you don’t have to rely on willpower 24/7 to not snack on unhealthy choices that don’t align with your long-term health and fitness goals.
– When buying treats, try to buy items in the smallest size possible, vs. jumbo or supersized. Think: If I were to eat this all in 1-2 sittings, would I be ok with it? When grocery shopping, get enough of a treat to fulfil that amount, and not more.
– Try swapping out larger plates and serving dishes for smaller ones right now. Are you accustomed to eating off of a large dinner plate, but you’re not nearly as active as you used to be 4-6 weeks ago? Try putting your big plates away out-of-reach, and eating off of a smaller luncheon/salad plate right now. You always have permission to get seconds if you’re still really hungry, but again, it’s easier to change your environment, than it is to change your eating habits that you’ve formed over years. When I work with injured professional athletes, this is a strategy they find really easy to implement, and once the right plates are front-and-centre, with the big plates tucked away, it’s much easier to manage portion control.
3. Try “Urge Surfing” (aka the wait 15 minutes rule)
Just like a wave that breaks into the shore, it’s powerful when the wave crashes over, and then the power of the wave dies down as it moves into the shoreline. Cravings are a lot like a wave. They’re really intense at first, but give them some time, and they die down from an 8, 9, or 10 out of 10, to often a 2 or 3 out of 10 if you can hold off for 15 minutes before giving in. You’re not telling yourself “no”, you’re just telling yourself that you’ll make the decision about fulfilling the craving (or not) after distracting yourself for 15 minutes. Often, that’s enough time to “surf the urge” so it’s no longer overpowering, and you’ll be able to move past the food craving without giving in.
Hope those healthy eating/self-care tips can help during this incredibly stressful time during a worldwide pandemic, where ever you may be on your own health journey!
#progressnotperfection #healthyhabits
Wishing you health & happiness,
♡ Jen
Jennifer Broxterman, MSc, RD
Registered Dietitian
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