3 Nutrition Tips for Social Distancing

By Beth Lipton, Health Coach

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You don’t need me to tell you how stressful the situation we’re in now is. We’re all living with it and coping as best we can. What we eat has the power to ease or exacerbate our stress, so here are a few strategies to help keep you well and calm.

Watch out for stress eating: I’ve seen a lot of talk around social media about stress eating, and it’s completely understandable why this is happening—especially if you’re bored, which can make it even worse. If you’ve been stress eating, no judgment. We’re just at the beginning of this quarantine, so it’s the best time to get yourself set up with healthy habits. The best defense against stress eating is noticing when you’re doing it (or, ideally, when you’re about to do it). Every time you go to eat something outside of meal times, ask yourself, “Am I hungry?” Check in with how your body is feeling. If you are hungry, note the sensations in your body, how your stomach feels (and if you’re truly hungry, have a snack—something with vegetables, protein and healthy fat, like sliced vegetables with a hard-boiled egg). If you’re not sure, or you find you aren’t actually hungry, engage yourself in an activity that isn’t eating. I recommend making a list of tasks you’ve been wanting to accomplish for a while and referring to it in these moments, instead of turning to TV or social media, which invite snacking. Clean out a closet, FaceTime a friend or loved one, organize some area of your home. Engage in something that requires your brain and ideally your hands, too. 

Eat nourishing foods. You know that to stay well, you need foods that are good for you, with plenty of nutrients. Eat plenty of vegetables, healthy fats and protein—grass-fed beef, pastured poultry and eggs, wild-caught fish. If you don’t eat animal protein, whole grains and beans in combination are fine. Avoid snack foods like chips and puffs (even organic ones, and ones that say they have a serving of vegetables), and really watch out for sweets. A little something is fine, like a piece of dark chocolate. But sugar is an enemy to your immune system, and none of us needs that right now. If you’re “corona baking,” stick to recipes that sweeten with fruit like bananas, apples and dates, or that rely on just a touch of natural sweetener like maple syrup or honey. Utilize recipes that are lower in empty carbs like white flour. (Shameless plug: I post recipes like this free all the time on my Instagram.) Not only will sticking to whole, nourishing foods help you stay well, you’ll also feel so. Much. Better. 

Order in sometimes… but have it steamed. I’m in favor of supporting restaurants by ordering in some meals right now. Your best bet is to order your food steamed and add your own seasonings/sauces. Restaurants often use low-quality vegetable oils, because they’re less expensive—but those oils are highly inflammatory to the body and can leave you feeling sluggish and bloated. It’s not as sexy getting food delivered that’s steamed, but it can make a real difference in how you feel—plus, you want to avoid unnecessary inflammation as much as possible while we’re all vulnerable. We all know to avoid processed foods—you’ll be hard-pressed to find one more processed than vegetable oils. Avoid them whenever you can, starting with takeout.

I hope these tips are helpful to you, and that you stay well and safe throughout the crisis.

– Beth Lipton, Health Coach

Website: Bethlipton.com

Make Your January Reset Fun

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There are so many “New Year, new you” articles and offers out there at this time of year. The message: Your New Year’s resolution should be some kind of drastic change to your life.

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Ring in the New Decade With Practice You Can Keep

 

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Up until about four years ago, I was huge on setting New Year’s Resolutions. They always looked like some form of this:

Workout 5 days per week
Limit sugar to weekends
Run a half marathon
Meditate for 30 minutes each morning
Get to goal weight

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Spring Clean Your Relationship to Food

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So often we think about food as either “good or bad” and our actions fall into those categories as well. I like to routinely (maybe once a season) make sure I clean that out and start over, thinking to myself “what feels most nourishing right now?” When we come from a place of love and nourishment, it gets rid of all that outer noise that media and diet culture fills our heads with and allows us to tap into our true needs. When it comes to nourishment, it could be food, or it could be joy, connection, relaxation, stimulation etc. When we think of food as just one way to nourish ourselves instead of the way, we see it in a holistic picture and start to understand what we are truly hungry for.

Keep reading for some ways to tap into your inner guide:

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Meet HealthKick Ambassador Hannah Friedland

Euphebe Challenge Part II: Meet HealthKick Ambassador Hannah Friedland

Let’s face it, we all cave in sometimes to snacks at the office, lunches out, or get lured into happy hours.

Last week, we had the opportunity to meet Allison Field from NBC who rose to the Euphebe Challenge to eat plant based foods for 6 days straight. If you didn’t check out her favorite ways to stay healthy, you can here.

This week, we get to meet HealthKick Ambassador Hannah Friedland from Warner Brothers. Let’s check out her favorite ways to say healthy and her experience with the Euphebe challenge.

Meet Hannah Friedland

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What were your eating habits before/during/ and after the Euphebe Challenge? 

Overeating! I always gave myself too big of portions. Doing the Euphebe Challenge helped me stick to the pre-planned portions. It also opened my eyes to many foods I could make myself.

What’s the hardest part of eating healthy for you? The easiest? 

The hardest part of eating healthy is making the food and figuring out what is unhealthy in my diet. Doing this challenge made me realize what I can cut out of my diet. The easiest part is fully committing to eating healthy and following it once you get into a routine. Feeling good rocks, so it’s a no brainer!

When do you fit workouts into your schedule and what’s your favorite type of workout?

I workout every morning before work. It truly starts my day off and wakes me up. I feel tired and lethargic at my desk if I don’t workout- that within itself motivates me. My favorite type of workout is a great class taught by a motivating teacher. Weights, abs, you name, it I love it!

Are there any other HealthKick brands that have helped you stay on track?’

The amazing class promotions that HealthKick offers help me stay on track and introduce me to new studios in NYC. Treating yourself to a great gym class feels good.

Which other HealthKick brands are your favorite? 

FHITTING ROOM! All day everyday!

Follow Hannah on Instagram at @hinnyd.

This post was written by Andrew Kobylarz who can be found at his desk at the Desk Job Life.

 

Euphebe Challenge: Meet HealthKick Ambassador Allison Field

Eat well, look great, and feel better. So easy, right?

Except when you’re at your office and there are free snacks, or someone brings in some goodies that everyone goes for (you know you have to have one!). Or when you go out for lunch and you don’t get the healthiest thing on the menu.

Even worse, your colleagues and friends go out for the occasional (or frequent), happy hour. Yep, a couple of drinks here, a couple of drinks there, and then all of a sudden it’s like …

So yea, everyone wants to eat well, look great, and feel better. But let’s face it, we’re all addicted to crappy food. HealthKick partner, Euphebe, a plant based meal program and coaching company, wants to change that with their mission to “Change the way America Eats.”

This month, three HealthKick ambassadors took the challenge to cut the crap and focus on eating clean, plant based foods by committing to a week of the Euphebe program.

The goal? You guessed it. Eat well, look great, and feel better.

So, how did they fare?  Let’s take a glimpse into some of HealthKick ambassadors’ favorite ways to stay healthy and their experience with the Euphebe Challenge.

Meet HealthKick Ambassador Allison Field from NBC Universal:

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What were your eating habits before/during/ and after the Euphebe Challenge? 

I never set a restrictive diet for myself, but always try to eat as clean as possible. During the Euphebe Challenge I felt so energized and realized that cutting meat from my diet and focusing on plant based protein works really well for my body. The challenge inspired me to listen to what my body wants and I now find myself eating a vegetarian diet consistently.

What’s the hardest part of eating healthy for you? The easiest? 

The hardest part of eating healthy for me is getting access to fresh produce. As a New Yorker, I am always on the go and convenient quick lunches are not always as green as I would like them to be. The easiest part of eating well is knowing how good I feel when I stick to the right portions and a balanced plate!

When do you fit workouts into your schedule and what’s your favorite type of workout?

I like to stay very active! I am currently completing my 200 Hour Yoga Teacher Training. I workout every other day to give my body time to rest and switch between cardio and strength. Yoga is absolutely my favorite way to get the energy and blood flowing in my body. I am also an avid hiker!

Are there any other HealthKick brands that have helped you stay on track?’

HealthKick offers such a variety of different classes and studios to choose from. I learned to take the fear out of my workouts and group fitness classes. If I love one class, I will attend another. If I don’t, there is no pressure to continue it as my workout!

Which other HealthKick brands are your favorite? 

I love Zog Sports and had an absolute blast on a kickball team! It is a great way to meet new people and stay active. Why meet someone for a drink after work when you could go play a fun game of kickball?!

Follow Allison on Instagram at @sunfieldwellness.

This post was written for HealthKick by Andrew Kobylarz who can be found at his desk at the Desk Job Life.

Go ahead, tantalize your tastebuds…we dare you

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HealthKick has paired up with two of our favorite partners Almond and OurHarvest to inspire you in the kitchen with some healthy, fresh summer recipes. Almond nutritionist and overall health nut, Jessica Katz has shared three of her favorite fresh, healthy go-to recipes with us, all with ingredients you can easily find on OurHarvest.

Receive 25% OFF your OurHarvest orders this week only, using promo code: HEALTHKICK (plus free delivery for first-time customers only). Happy cooking!

SWEET AND SPICY AVOCADO TOAST 

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Yield: 1 slice (can be doubled)

1 slice multigrain pullman bread

¼ ripe avocado

1 to 2 tsp. fresh lemon juice

Crushed red pepper flakes, to taste

Pink Himalayan salt

1 to 2 tsp. olive oil

½ small tomato, diced

1 large egg, lightly fried and/or 1 to 2 oz. smoked wild salmon, optional

HOW:

Toast bread. Meanwhile, in a small bowl, mash avocado, lemon juice, crushed red pepper flakes and salt. Taste and adjust seasoning. When toast is ready, brush on one side with oil, then spread avocado mixture on top. Sprinkle tomato over. Top with egg and/or salmon, if desired.
“BAGEL AND LOX”
lox on toast

Serves: 1

Olive oil

1 4- to 6-oz. Organic Scottish Salmon

Everything Bagel Topping

Lemon juice

Salt

Black Pepper Simple Syrup

 HOW:

Preheat broiler to high; line a baking sheet with foil and oil foil. Place an oven rack about 4 inches from heat source. Lightly brush salmon filet all over with olive oil. If there is skin on the fish, place it skin side down on the sheet. Generously spoon Everything Bagel Topping over salmon, sprinkle with lemon juice and lightly season with salt. Broil fish until desired doneness, about 6 to 10 minutes, depending on thickness of fish and how well done you like it. (Use a fork to open up the thickest part to check.)

AVO DEVILED EGGS

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Yield: 4 egg halves

2 large eggs

¼ ripe avocado, chopped

Pinch of crushed red pepper flakes

1 Tbsp. lemon juice

Salt (preferably Himalayan pink salt)

HOW:

  1. To hard-boil eggs, place them in a saucepan with a lid. Cover with cold water. Turn stove on to high and bring to a rolling boil. Turn off heat, cover pan and let stand for 9 minutes.
  2. Drain eggs and run under cold water. Peel eggs, cut in half and remove yolks. (Save yolks for another use.)
  3. In a small bowl, combine avocado, crushed red pepper flakes and lemon juice; mash with a fork until well combined. Taste and season with salt (add additional red pepper flakes, if desired). Spoon avocado mixture into egg white halves, filling the space where the yolk was.

Jessica Katz M.S. R.D.  After graduating Phi Beta Kappa and Cum Laude from Princeton University, Jessica began her career at Vogue magazine, working for the Editor in Chief. Jessica studied nutrition science at New York University, where she completed clinical rotations at NYU Langone Medical Center. Jessica is a Registered Dietitian and holds a Master of Science degree in Clinical Nutrition.