Professional nutrition coach Phil Holmes explains how we can keep ourselves in shape during the lockdown
Dear Marge. I’m concerned about my husband. We’ve been married for almost 10 years and I thought it was a healthy relationship. The chance to spend more time together seemed wonderful but I’ve recently caught him looking at photos on his phone and to make matters worse they are images of men in golf clothing. He’s also started to ask me to move our baby girl off the carpet as he’s “trying to perfect his stroke”. Please can you advise how I can save our relationship?
For those who remember the old ‘Agony Aunt’ columns, this may be a scenario which plays out as we move further into the essential period of isolation. One key relationship we will all have is with our food intake. And here are the pitfalls that we face.
We are very likely to be more sedentary. We have less need to move.
We are likely to want to comfort eat and use food to cheer the mood, particularly now we’ve moved past the original Masters date and closer to being qualified primary school teachers. This will likely include alcohol.
We are allowed daily exercise but who’s to say this may be revoked if the Government tells us we need to take further action.
We are also in close proximity to the fridge and this is a genuine threat to our waistlines. (And no, walking to the fridge every 12 minutes in an attempt to hit 10,000 steps a day is not beneficial!)
Here is a maths equation to bear in mind: If we eat more calories than we burn over a period of time, we will gain weight. If we eat less than we burn, we will lose weight. Controlling our intake in a time of reduced movement is the key. We need to have some awareness, some discipline and a gameplan. A weekly menu helps control our intake and minimises shopping trips.
The golfers I work with are looking at maintaining their strength in a time of prohibited gym access. This is achieved by regular protein intake as the body does not store this macronutrient. Examples of this are scrambled eggs for breakfast, milk-based smoothies, fish for lunch (tinned is great and cost effective), cottage cheese with rye crackers, chicken for dinner, Greek yoghurt as a supper.
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Chill time ! If you’re needing to escape the 4 walls then this is perfect. Frozen yoghurt, plus frozen fruit in the form of 🥭 raspberries, pomegranate-seeds, & blueberries. Add fresh ginger for extra immunity & thin out with orange juice & apple juice. It’s a mega vitality boost. High in Vit C, Vit K, manganese & potassium. If you’re using this time to recover from minor knocks & get back to full fitness the polyphenols present can aid muscle repair. Also great if following any online classes. Mix, blend, find a bench & chill 😎 #repair #recover #chill #fitness #health #vitality #relax #wellbeing #fruityMar 30, 2020 at 8:36am PDT
Young golfers are still growing and must focus on calcium. Their skeletons will still be developing, hence the importance of online exercise classes, along with smart calcium sources such as milk, yoghurt, cheese, nuts, tofu, wholemeal bread and fortified cereals such as Weetabix.
Eat fruit and/or vegetables with every meal. Drink water. Opt for wholesome carbohydrates and restrict white, sugary ones. You’ll feel fuller for longer, snack less and then just maybe have enough room for a post-teaching glass of wine should your nerves demand it.
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