How to stay healthy and fit during this period of targeted lock-down? It starts with keeping your blood sugar levels stable. In this newsletter, we describe various tips, tricks and life hacks.
We are now in the fourth week of the targeted lock-down. The motto is still: stay inside as much as possible, only go out for essential groceries and some fresh air. It remains special: a period without restaurants, bars and gyms.
How do you stay fit indoors, how do you ensure that you do not gain a lot of pounds by less exercise and more (stress) food? What about intermittent fasting during an epidemic? In this edition of Clear. Insight, some tips & tricks on how to keep it fun and healthy.
We wish you happy Easter!
Stay safe, stay healthy!
Control your blood sugar levels
Controlling your blood sugar — that is, no big peaks and dips— has many health benefits. Stable blood sugar levels are associated with a lower chance of an after dinner dip, fatigue, difficulty concentrating and weight gain. How do you easily transform a meal into a healthier one?
- Add healthy fats. Fatty fish (such as canned sardines or anchovies), avocado, nuts, linseed, olive oil, coconut fat, peanut butter and eggs are good sources of fat. These products are often well stocked in supermarkets.
- Choose a variant with more fibers. Fruits and vegetables are packed with fiber, which are important for your digestion. Fiber also ensures a gradual absorption of glucose, such as carbohydrates. You can find more information in our knowledge base.
- Eat slower, more consciously and limit your portion size. White rice, such as in sushi or curry, causes a high blood sugar spike in many individuals. Limit the amount of rice and feel free to add an extra portion of vegetables.
- Not 100% scientifically proven, but it works for some participants: cinnamon, less salt, drinking enough water, apple cider vinegar, bulletproof coffee, chromium and magnesium can keep blood sugar levels stable. Good experiments to try out.
- Fancy a snack? Try a health(ier) variant such as olives, nuts, a block of cheese or >75% dark chocolate. (Near) success guaranteed among our participants. Kombucha is a drink that can be an alternative to alcohol. It is fermented and therefore rich in probiotics (good for the intestinal flora). Still hungry for an unhealthy snack? Then eat this at the end of your lunch or dinner: there's a bigger likelihood you will eat a smaller snack because you are already saturated.
The gyms are closed and with a group of running or cycling is not possible. How do you get exercise? A few tips:
- Some gyms have an online program, and some services are even 100% online, including Fitchannel. No excuse, you can just participate from the living room!
- Youtube is a good platform for sports videos. Are you short on time? Try a HIIT Cardio workout: this is a way to do an almost complete workout in a short time (20-30 minutes).
- You can get a breath of fresh air on your own at a time when it is not busy. For example, go for a walk, jog or bike ride.
Supplements during Corona?
We especially recommend that you get vitamins and minerals through food. Two extra vitamins you can take are vitamins D3 and C.
Vitamin D3 is hardly found in food and we mainly create it with the help of sunlight. We now have great sunny weather, but unfortunately that can change quickly in Europe. Vitamin D3 helps with calcium absorption, which is important for your bones, but also in supporting the immune system.
We know vitamin C well. It acts as an antioxidant in your body and thereby combats harmful elements in the body, such as free radicals. It is often found in fruit and vegetables. Children and smokers in particular benefit from extra vitamin C.
Did you know that kale contains 2x as much vitamin C compared with an orange? So we recommend a homemade smoothie with kale and red fruit, a great drink during this summer-like weather.
(Periodic) fasting during the corona crisis?
Many wonder whether it is wise to fast during the corona crisis. Usually these questions are about intermittent fasting or time restricted eating, in which, for example, you do not eat for 16 hours (including a night's sleep), and you eat within a period of 8 hours. An easy method is to skip breakfast and make lunch the first meal.
Some tips from us:
- Intermittent fasting such as the 16:8 method (not eating for 16 hours and eating for 8 hours) can improve insulin sensitivity and lower blood sugar
- Fasting can aid in a bacterial infection, not a viral infection. It therefore does not help to fast if you (think you have) the coronavirus
- We do not recommend a long fast (24 hours or more) during the spread of the coronavirus
- If you are in good health, you can continue or even apply intermittent fasting during this period. Do not make the period without food too long (the aforementioned 16: 8 method is fine)
- Make sure the meals you eat are healthy. After a period of not eating, the meals with which you replenish your energy supply are very important
Curious about your response to nutrition during the corona crisis? Our program can be followed 100% remotely.