So you’ve spent the last several weeks on lockdown, we all have. And, for good reason, to help keep each other stay well and healthy as we ride out COVID-19. There’s a bit more to the story though. We’ve been on lockdown which means no gyms, no yoga, no crossfit, no exercise facilities period. And then there's the snacking, oh the snacking! The pantry is just a few steps away and accessible all day long. Whether it's out of boredom or stress, your favorite sweet and salty treats are right there calling your name. It’s safe to say that for most, daily routines have been thrown off and can present some challenges when it comes to achieving your health goals.
This isn’t all doom and gloom though. Actually, not at all. Sure schedules are a bit weird, no you can't go to your gym right now and yes snacking temptations are high, but don't forget the power is in your hands and you are fully capable of achieving the health and body you desire. There is hope and knowledge is power.
So we understand our current circumstances. What now? A crash fad diet or intense cleanse accompanied by hours of cardio? That could be a quick and temporary fix but chances are, it's not going to help you achieve your wellness goals. So what then? Let’s start with one reminder and then we will get into the science of how this works.
You are amazing, you are worth it, and you can do it. When you love your body, care for your body and nourish your body it does amazing things for you. And, it all starts with daily habits.
You may not realize it yet but weight loss and great health might just be as simple as taking care of one of the most important systems in your body, your gut.
If you have been on your weight loss journey long enough then you have probably heard about caloric input vs caloric output. Well, your gut is the only system that contributes to both acting as a gateway for nutrients and calories in and eliminating the waste. The idea is that if you are consuming too many calories you will gain weight and if you consume less calories than you require you will lose weight. Well, that isn’t always the case because caloric intake doesn't always equal caloric uptake. Actually, research is showing that an unhealthy or unbalanced gut can actually prevent you from losing weight regardless of the calories you are consuming.
It turns out, your gut microbiome plays a big role in all of this. Fun fact, your gut microbiome is made of over 1,000 species of tens of trillions of small organisms known as beneficial bacteria. And, these beneficial bacteria play a crucial role in gut health and overall health. They are largely responsible for important body functions and have the capability to affect the body’s nutrient absorption, food cravings, hormone regulation, immune response, waste elimination and more. That’s right, your gut microbiome not only causes food cravings but it also has a say in if you lose weight or not.
Gut Microbiome Vs. Quarantine
This quarantine can be tough, not only on us, but on the gut microbiome as well. The snack foods that are calling your name do nothing but wreak havoc on your microbiome and weight loss goals. The added stress of either not working or attempting to work from home while schooling the kids, taking care of the house and everything else doesn't help either. And then of course back to exercise, it's not only great for your body but it's a key factor when it comes to gut health as well.
Fear not, you can come out of this quarantine feeling and looking your best by following simple daily habits. What daily habits? Glad you asked!
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Focus on whole foods. We know where we are spending almost all of our time, our homes. With that, we are going to eat the foods we choose to stock our pantry and refrigerator with. So, it makes sense to limit the processed foods and load up on whole foods. Set the scene by stocking up on plenty of fruits, vegetables, healthy fats, lean protein, and whole grains.
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Destress. Stress levels are high right now and we know that chronic stress wreaks havoc on our gut microbiome. Yoga and meditation can help to calm the mind and release stress, so carve out 3 to 5 minutes a day to destress.
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Supplement. Add probiotics, enzymes, and superfoods to your daily regimen. A one-stop-shop for all of these things is a handy packet called Essentials.
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Exercise. Yes, we understand that the gym is closed right now, but that doesn't change the fact that exercise affects your gut bacteria. When you exercise regularly, it promotes the biodiversity of your gut flora thus helping your gut bacteria to operate at its best. Need something to replace the gym or yoga studio right now? Try a free yoga video from Fightmaster Yoga or a free HIIT workout from FitnessBlender.
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Sleep. That’s right, lack of sleep can change your gut flora but your gut flora can affect your quality of sleep as well. Interesting right? The bottom line, we require a healthy gut microbiome.
- Get social. We are social beings who require interaction and connection. Thankfully we have technology at our fingertips all day long. Utilize it to stay connected with friends, look up new healthy recipes, and so on.