Holiday Survival Tips & COVID-19

Eating healthfully during the holidays is always a challenge. This year the pandemic is making it even harder.

Help your clients get through the holiday eating season with our Holiday Survival Tips PowerPoint show. The presentation addresses the reality of holiday weight gain and helps audience members make a plan to avoid it.

Here are three of the Holiday Survival Tips along with how they may need to be tweaked this year due to COVID-19:

  1. Focus less on food and more on celebrating what the holidays are all about. This can be difficult if you’re alone or unable to get together with friends or extended family this year.
    • Schedule phone calls and virtual gatherings so you’ll have something to look forward to besides eating.
    • Keep your hands busy with knitting, crafts, adult coloring books, or puzzles – you can’t eat while doing these kinds of activities!
    • Make up for missing events like tree lightings and holiday festivals by finding things you CAN do. Walk around your neighborhood to see all the holiday lights, for example.
  2. Pay attention to exercise and sleep — two things that the holidays tend to interfere with.
    • Make a plan to take a walk or do an exercise video at the same time every day. Text a friend to stay accountable.
    • Avoid staying up later than usual or sleeping in. Stick to a consistent sleep schedule so you’ll wake up refreshed every morning.
    • Put health-promoting gifts on your wish list, like a Fitbit or a subscription to the premium version of a meal planning or food tracking app.
  3. Find ways to make traditional holiday dishes a bit healthier.
    • Use less fat or sugar in recipes. Staying home means you’ll be in control of the big holiday meals, so make this the year you try a lower fat pumpkin pie or sweet potatoes without the sugary toppings.
    • If there’s only going to be four of you for the big holiday meal, scale things down. Buy the smallest pies or cakes you can find. Bake smaller batches of things like your favorite holiday cookies. The goal is to NOT have lots of leftovers to tempt you.
    • If you’re buying a meal from a supermarket or restaurant, make sure you know what you’re getting and adjust accordingly. Keep some extra roasted vegetables or salad on hand to add to a purchased meal.

The holidays and the pandemic make it easy to gain weight and hard to lose it. Probably the best tip we can give people this time of year is to aim to maintain their weight.

Hollis Bass, MEd, RD, LD

 

 

 

Take Steps to Keep Moving During the Pandemic

Many people have changed their exercise routine due to the coronavirus pandemic. Some are streaming their favorite aerobics class instead of attending in-person. Others are purchasing home fitness equipment.

But even if we find ways to keep up our gym routine when the gym is closed, what about how much we’re moving in general?

Think about all the steps we aren’t taking because of the pandemic. If you’re working from home, you’re not walking from the car or bus stop to your office. You’re not taking the stairs instead of the elevator. If you’re doing curbside grocery pickup, you’re not walking around the supermarket.

That’s where counting steps can be useful, making it the perfect time for a 10,000 steps challenge! We have everything you need in our 10,000 Steps theme:

Here are three ways to engage your clients, students, or employees in a conversation about taking more steps throughout the day:

  1. Make a plan to increase your steps now. It could look something like this:
    • Step 1: Get a pedometer or a tracking device (like a Fitbit) or find out if your cell phone will work.
    • Step 2: Track how many steps you’re taking every day for a week.
    • Step 3: Make a goal to increase your steps per day by 1,000 (or more or less, just be realistic).
    • Step 4: Track for a week and repeat, with the goal of getting up to 10,000 steps.
  2. Brainstorm ways to keep your steps up even in cold weather. Do you need a warmer coat? New gloves or a hat? Boots?
  3. Challenge a friend – at the end of the day, text each other about how many steps you took and what your goal is for the next day.

Hollis Bass, MEd, RD, LD

 

Food Shopping During a Pandemic

You may not be able to take your clients on a supermarket tour, but we have the next best thing. Use our 6 Grocery Shopping PowerPoint Tour Guides to hold virtual food shopping workshops.

This kit contains PowerPoint shopping lessons for every audience:

With COVID-19, people will have questions about food shopping. Below are teaching tips for two topics people are most concerned with right now — budget and safety.

Healthy shopping on a budget during COVID-19: Many people who have never needed food assistance now find themselves in need. Be ready to help them find and use resources such as —

Safe shopping during COVID-19: 

  • It’s safer to shop online for curbside pickup or delivery, but some people don’t like the idea of a stranger picking out their fresh produce or meat. What to do?
    • Remind folks that most stores have trained employees to choose well. If you’re not satisfied, plan a short shopping trip to purchase the fresh items on your list. For everything else, use pickup or delivery.
    • Shop farmer’s markets, roadside stands, and smaller specialty stores for fresh produce, as long as safety protocols are followed. This way you can choose your fresh items without having to walk through large, crowded supermarkets.
    • If you’re a senior or have a high-risk condition, take advantage of early shopping hours specifically for you. Stores will be cleaner and less crowded.
  • People worry about getting coronavirus from touching items in the store, but they really need to be concerned with high touch surfaces like shopping carts, door knobs, and credit card machines. Keep your hands off of your face while shopping, use hand sanitizer when you leave the store, then wash your hands when you get home and again after putting away groceries.
  • Check out these resources from FDA: Shopping for food during the COVID-19 pandemic (article) and 12 Tips for Grocery Shopping During the Pandemic (video).

Moving Through the Pandemic

The coronavirus pandemic is changing our exercise habits, for better and for worse. Personally, I’m biking around my neighborhood more because there are fewer cars on the streets. But my 23-year old son misses his gym routine. And a friend recently posted on Facebook that her rear end hurts from sitting so much!

With many states opening up, some people might be ready to head back to the gym. Others will choose to stay home. It’s a good time to help your clients or students assess their exercise habits (or lack thereof) and figure out a way to keep moving throughout the coronavirus pandemic.

Here are some topics you could cover:

Exercise for weight control: Our Exercise to Lose and Control Weight PowerPoint lesson explains that you burn twice as many calories when you’re moving as opposed to sitting, along with lots of other reasons to get off the couch or out of the office chair!

Remember the other benefits of regular exercise (150 minutes/week + strength training 2x/week):

  • Helps control blood sugar, and blood pressure
  • Reduces risk of heart disease, type 2 diabetes, and some types of cancer
  • Strengthens your bones
  • Improves mood
  • Helps you sleep
  • Reduces stress

Make a plan: Move Your Way has an online Activity Planner that lets you set your own weekly goals, choose the activities you want to do, and print out your plan.

Work out at home: Our Home Exercise PowerPoint lesson covers all the bases, including tips on how to be a smart consumer when setting up a home gym; incorporating 10-minute periods of activity throughout the day; couch potato exercises; and more.

Think virtually: Many gyms and studios offer their classes online. There are lots of free options available as well. Look for YMCA videos on YouTube and check out the recommendations in this previous blog post.

Watch what you eat: Just because you’re exercising doesn’t mean you can eat whatever you want. Consuming an extra 100 calories a day can result in a weight gain of 10 pounds per year!

Check out the CDC post on masks. Wearing a cloth mask ensures you do not infect other people while a surgical mask or N95 can ensure you don’t get infected if you are around a lot of people or sick people. Adopt the strategy recommended by your local experts or that you feel is best. If you are wearing a mask be careful not to overheat outdoors. Wear a hat, take plenty of water, and take it easy especially if you are just starting out. It might be smart to pay attention to the weather and walk when it is cooler.