Fighting the COVID-15

What is COVID-15? According to the Urban Dictionary, it is the 15 lbs of weight gain caused by nervously binge eating your COVID-19 food stockpile. The term is similar to the “Freshman 15,” which is the popular belief that most students will gain 15 lbs of weight in their first year of college. This is a general exaggeration as studies have found actual weight gain in the first year of college to be anywhere from 1.6 lbs to 8.8 lbs (J Am Coll Health, 2009).

The Freshmen 15 and COVID-15 may have similarities from the risk for weight gain due to increased psychological stress, sleep deprivation, binge drinking, and poor exercise habits. We shouldn’t be so fixed on body weight during a global health crisis; however, we should do everything we can to maintain good health and avoid the risk for future potential health issues. For instance, we know that obesity is associated with numerous health problems, including cardiovascular disease, type 2 diabetes, hypertension, and some types of cancers (CMAJ, 1999).

On Instagram, Twitter and Facebook, I’m starting to notice #quarantine15 or #muststopeating as people fight with the urge to stop eating so much food and snacks due to boredom. Add in closed gyms and lack of home workout equipment and you have a recipe for disaster. I can assure you that there is no need to worry. I will give you some powerful nutrition tips that can help reduce the risk of weight gain.

Here are some nutritious foods, snacks, and tips to help fight the COVID-15:

First, it’s important not to binge on processed, empty-calorie foods such as potato chips, candy, white bread, cake, juice, donuts, French fries, tater tots, crackers, and cookies! Try to replace these foods and snacks with more wholesome options such as fruit, nuts, yogurt, and cheese. If you find it difficult to fight the urge, then try to put the “empty-calorie snacks” in a place where you won’t see them while walking through the kitchen; place them up high where they are out of sight out of mind. This way you won’t be triggered to eat them often.

Focus on protein - I can’t emphasize enough how important it is to obtain protein-rich foods that help keep you full. Protein is more filling than fat or carbohydrates. Additionally, protein burns more calories in the digestive process than carbohydrates or fat. Furthermore, you can consume excess protein without worrying about converting protein into fat. A higher protein diet can also help you to potentially retain more muscle for those who are concerned about losing muscle due to physical inactivity. Aim for 30-40 grams of protein per meal and choose whole foods such as chicken, fish, eggs, milk, beans, shellfish, tofu, Greek yogurt, ground beef, turkey or cottage cheese. If unable to meet needs from foods, consider supplemental whey, casein, soy, rice or hemp protein (vegans, choose a complete 70:30 pea:rice protein blend). Consider ready-to-drink protein shakes and protein bars to help meet protein needs or choose as a high protein snack between meals. 

Fill up on fruits and vegetables - Keep plenty of whole fruits and vegetables around the house. Choose dried fruit, apples, berries, oranges, grapes rinsed and ready to eat, and keep them in plain sight if not refrigerated. Let fresh, frozen and canned fruits be the first food of choice to choose to fulfill a sweet craving. For out-of-season fruits, choose frozen fruits such as peaches, pineapples, and mangos, thaw for a treat or mix with plain yogurt for a smoothie. Keep a supply of non-starchy vegetables on hand. Non-starchy vegetables include carrots, broccoli, cauliflower, tomatoes, spinach, celery, cabbage, cucumbers, onions, and beets. Always cover half of your plate with non-starchy vegetables to help keep you full. These foods are packed with powerful phytonutrients that can help fight disease and support your immunity.

Get your carbs under control - This is probably the biggest culprit for the COVID-15. We have a massive overabundance of simple, overly processed, manufactured foods. This includes junk food and simple carbohydrate foods such as white rice, macaroni, and bread. I would recommend consuming one serving of a carbohydrate choice from this category at each meal. For instance, breakfast: 1 slice of toast with peanut butter, eggs, and raspberries; lunch: salad with croutons and grilled chicken (or tofu for Vegans); dinner: 1/2 cup of white rice, 1.5 cups of broccoli and steak (or beans for vegans). Try to choose the more wholesome, whole grains such as oatmeal, brown rice, wild rice, sweet potatoes, quinoa, barley and 100% whole grain. Note: whole grains usually have the same amount of calories as refined carbohydrates, so continue to use portion control and fill up on the vegetables and protein foods.

Choose your snacks wisely - Choose the following power foods to snack on throughout the day: nuts, such as almonds, cashews, and peanuts, Greek yogurt, cottage cheese, dried jerky meat, sliced avocado, cheese sticks, and dark chocolate (at least 70% cocoa). Try pre-portioned snacks that are in a pack or bag to help with calorie control. You can also portion out servings in Zip Lock bags. 

Drink plenty of the right fluids - Beverages can easily offset your calorie balance leading to excess calorie intake. Attempt to limit sweetened juices and sodas to once per day. Choose 100% fruit juices or make your own freshly squeezed juice from beets, lemons, kale, spinach, ginger, and carrots. Cut juices with 2 parts of water to 1 part juice. Fill a liter bottle and aim to drink 1-2 bottles per day, monitor the color of your urine for an indicator of hydration (the more clear, the more hydrated you are). Avoid excessive alcohol intake, including wine. These calories also can add up quickly without a true indicator of their impact. Aim to save these beverages for celebratory moments at the end of the week and limit yourself to 1-2 drinks. Use sparkling sugar-free beverages and flavor enhancers to add flavor and to encourage fluid intake. 

Stay active at all costs! It doesn’t have to be perfect. Keep this thought - the more you move, the more you lose. Use your non-exercise activity thermogenesis (NEAT), which is energy (calories) than you burn from activities such as walking, typing, performing yard work, washing dishes, cleaning, and fidgeting (i.e. tapping your toes). Turn your NEAT activity up a notch to help you burn more calories (Proc Nutr Soc, 2003). Try some home work out videos by searching on my YouTube channel JLucas Nutrition or follow something fun and entertaining, such as this workout video from 1984! “That’s it!”

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