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    Home / College Guide / LINDA ROBBINS: Beat the Quarantine 15
     Posted on Monday, April 06 @ 00:00:04 PDT
    College

    You have probably heard about the “Freshman 15” weight gain that college students supposedly experience in their first year of college. But now we are hearing about what has been dubbed the “Quarantine 15” that those now at home are experiencing with weight gain as they suddenly find themselves at home with their families because of the coronavirus pandemic. It’s important to find productive and healthy ways to deal with this major life change. Although a sudden change in circumstances can be overwhelming, a slight change in outlook can turn it into an opportunity. You arent destined to gain weight — youre in the drivers seat. Before you snack, ask yourself if youre eating out of boredom or soothing yourself with food. If youre stressed, anxious or feeling blue, take a break to chat with a friend, or go on a brisk walk. If stress and anxiety feel unmanageable, look into counseling services for assistance. Stock smart snacks. If you have a weakness for chips, dont keep a giant bag in your pantry. Stress can lead to binge eating. Instead, stock snacks that combine protein and carbohydrates to fuel you. Good snack options include apples with peanut butter, carrots and hummus and Greek yogurt or fruit and whole-grain cereal.

    Dont skip breakfast. Breakfast wakes up the metabolism and provides energy to the brain and muscles for the days activities. People who eat breakfast tend to eat less throughout the day than those who skip breakfast. Avoid oversized portions. Use a smaller plate, bowl and glass. Portion out foods before you eat. Enjoy your food, but eat less. Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. Stay active. Physical activity helps control weight, improves your mood and controls stress. Encouraging physical activity can keep spirits up and bodies healthy. Here are some ideas for keeping the family active while still adhering to social distancing: • If you have a yard, spend time outdoors by playing tag, soccer or throwing a football or Frisbee. • Go for a family bike ride or take a walk together. • While indoors, play interactive video games that require physical activity such as tennis, bowling or baseball. You also can use dance videos and active video games for some physically active television time.

    • Play some music and have a family dance party. • Encourage your children to participate in active outdoor chores such pulling weeds, planting and watering plants, sweeping the walks or cleaning the garage. Make the chores feel fun with upbeat music and be sure to join in to get them done as a family. For more information on food planning during the coronavirus pandemic, go to www.choosemyplate.gov/coronavirus Linda Robbins, CDN, is assistant director and nutrition educator for Cornell Cooperative Extension of Herkimer County. Never miss a story Choose the plan thats right for you. Digital access or digital and print delivery. Sign up for daily e-mails Site Services

     
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