Union fam, welcome back for PART 1 of Nutrition with Jocelyn. If you missed my first post on the UF blog about this new series, no worries because you’re reading at the right time. For those who aren’t aware, this is a new series I will be writing not only to keep my own spirits high and excited during quarantine but to aid in a hands on approach to what I am currently learning through my Nutrition Certification. I’m thrilled to be able to write such content for those interested that also encompasses my terrible humor you all might experience if you just so happen to see me during work at Union Fitness.
The first in our series is going to focus on eating well during quarantine. I’m not going to bore you to death with scientific information and I’m not going to tell you what you need to do, I’m simply here to help you find ways to fuel your bodies and encourage you to make small changes that ultimately will set you up for success post-quarantine.
I know right now we’re all feeling a little blah and I’m not going to lie, I’ve indulged in a few pints of Ben & Jerrys here and there, drank a little too much and some days just really wasn’t feeling hungry at all. This is all a product of my own emotions, we as humans are very complex beings and with that comes actions that sometimes necessary don’t align with our overall goals (especially if you’re a female and it’s that time of the month). I’m here to tell you its OKAY to have days or weeks like this. The goal is to not let it be something that drags you back into a place that you worked so hard to get out of. This also doesn’t mean you have to make drastic changes all at once, I simply want you to start right where you are and start small.
Let’s start with an exercise
Right now I want you to picture what yesterday looked like for you, let’s start with a few questions. Grab a piece of paper, a pen or pencil and answer these honestly.
What time did you get up?
What did you have for breakfast, lunch and dinner?
Are you snacking in between those meals?
What did your workout look like?
Did you workout?
What was your mood upon waking and before bed?
What time did you actually go to sleep?
Now look at your answers to these questions, how do they make you feel? Do they all align with your goals or do only some of them align with your goals? Write down your answers to the questions below the above ones you just answered.
The purpose of this is to simply reflect, to understand why you made the decisions you did and how your emotions are a direct collate of those actions. There is no right or wrong answer.
When I talk about eating well what I really mean is mindful eating, knowing what you’re putting into your body and being mindful of how it’s going to make you feel. We are all emotional eaters, food is something that calms us and makes us feel good even if we’re not eating the most nutrient dense foods. Let’s take myself for example, what if I’m looking for an alternative to that pint of Ben & Jerrys ice cream, I might want to still eat 1 pint a week but I want something that can curb that extra craving I’m having on any given day. Protein shakes are a very good alternative to ice cream or something that can calm my sweet tooth. You can use a blender, add milk or a milk alternative and top it with whipped cream and/or chocolate chips. The consistency is almost identical when ice is added and I’m also knocking on my sweet tooth door whilst getting my protein intake as well.
All I’ve done is added something into my day that checks all the boxes, I didn’t eliminate the Ben & Jerrys because I’m allowed to indulge and if I want it I’m going to have it. The issue with some diets is they make us think there is only one way to eat and reframes our mind into having a bad relationship with food. Well I’m here to tell you there are many ways to eat healthy and that “one-size fits all” approach is totally bull. We need to eat for the lives that we live and every person is different from the next. What works for you might not work for me and we should never force ourselves into eating that will make us feel overwhelmed or limited into what we can consume.
Lastly, let’s knock on the door of those who love to snack (even though I consider Ben & Jerry’s a snack, you’ll find me eating the whole thing during Too Hot To Handle on Netflix). We’re mostly looking at those quick bites that are easy to pull out of the pantry and are something that can keep us full till lunch. Well I have an option for you and if you aren’t aware this series will also include small-business that I love and are a healthy alternative.
Based out of Youngstown, Ohio Nash Bars are a mouth-watering option for a quick snack. These nutrient dense bars come in four different favors for our peanut butter, chocolate and blueberry loving individuals. They are so dense that I find myself full for a lengthy period of time that I am able to get through a few more hours of work or a hard training session but also know I’m putting something into my body that makes me happy (we’re all about mood here guys). For example, the peanut butter chocolate chip option macronutrients are as followed:
16g of fat
23g of carbohydrates
20g of protein
Most “protein” bars aren’t the most exciting things to eat, they lack taste or when we’re eating them we feel like we’re doing it to eat something healthy. Instead, Nash Nutrition does a really good job at providing options that again for me personally check all the boxes. Now before you ask, this isn’t a paid post on the UF blog and I don’t get free bars from Nash to promote, this is simply a plug for a nutritious option where if you purchase you’re also supporting a small-business during quarantine (which is something we here at Union are promoting on a weekly basis, being a small-business ourselves).
Now back to our regularly schedule program
If we backtrack to our little food exercise we did, are there opportunities within that day where you could either add or replace a food with something that would make you feel better. If we start small like replacing one snack with something healthier, that one small change will lead us into making better choices day by day. The goal here just to reiterate is to become more mindful with our eating, aware of what we are putting our bodies and how our bodies are reacting to it.
Everyone wants to feel good but that doesn’t mean you need to stress yourself out or completely cut yourself off from certain foods. If you choose to make mindful decisions with your eating then you will find yourself having a better relationship with food and feeling better about all decisions that are food-based.