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Keto & Weight Loss: Staying on track during COVID-19 Stay At Home Orders | The Casual Keto Doctor Podcast | S2E1
March 31, 2020
EPISODE TIP
A great way to cope with stress is to learn to develop productive, healthy habits instead of stress-eating.
On today's podcast
- A look back on the week: Covid-19 and its impact on my diet
- Special Guest: Michelle Kennedy, NP-C from Simonds Metabolics & Weight Loss joins us today to discuss Covid-19, weight loss, stress relief and more.
A look back on the week
We're currently in the middle of the Covid-19 pandemic at the moment and I haven't had any problems adhering to my keto diet this past week. I've been very busy with patients and maintaining the practice at the moment to serve our patients. When I get this busy, it's helpful with my diet because I keep a very structured schedule and it keeps me on track. I've been practicing intermittent fasting consisting of two meals with plenty of salad, protein and fats. Since my practice is currently open and seeing patients as an essential business, I haven't been in a situation where I'm at home due to the shelter in place currently being enforced due to the coronavirus. So, I haven't been at home thinking about food during the day, which is something we're going to discuss later on for others that may be experiencing this obstacle.
Meet Michelle Kennedy, NP-C
Michelle is a Family Nurse Practitioner who joined Dr. Simonds Metabolics & Weight Loss in May 2012. She is nationally certified by the American Academy of Nurse Practitioners. As a nationally certified Nurse Practitioner, Michelle can assess, diagnose, and treat acute and chronic illnesses, write prescriptions, administer and dispense medications, order and interpret laboratory and diagnostic tests, and consult with and refer to fellow healthcare providers. In September, 2017, she became a Fellow of the Obesity Medicine Association, one of the highest honors reserved for those who demonstrate dedication and commitment to the clinical treatment of obesity and obesity-related diseases.
Covid-19, Weight Loss and Coping with Stress
As most of us know, we are trying to control the spread of the virus throughout the population, which has led to social distancing, staying at home when your sick and staying at home to prevent getting sick as well. Staying home is definitely not something we're used to when our normal schedules keep us busy with work, school and just being out and about. This disruption has lead to many challenges that result from the additional stress caused by being at home, which has also led to some disruptive eating patterns for some. We've also been receiving many questions from patients at the practice on how to stay on track and cope with the additional stress they are experiencing with social distancing. Michelle and I recently hosted a Facebook Live AMA event and received many questions on this topic that we were happy to answer. We decided to further discuss some of the most popular questions we received.
What are healthy ways to deal with the extra stress I'm experiencing from Covid-19?
I think we are all in agreement that we're all ready for this situation with Covid-19 to be over and return to our normal lives. In the meantime, we have been frequently asked by our patients on how to deal with the additional stress that this is causing. Michelle has 2 strategies for overcoming this additional stress. First she asks, what can we actively brainstorm to put in place to get you away from the habit of eating when you're not hungry whether it be from boredom, stress, being upset etc? Actions such as not keeping unhealthy foods in the house, or keeping them locked away are helpful. Anything that immediately helps with the oral fixation such as chewing sugar free gum/mints, brushing your teeth, or even putting a toothpick in your mouth are all great examples. While these things may make you not want to eat at the moment, the stress is still there. So the next step is to find activities that help to relieve stress such as exercise, meditation, outdoor time or anything that will distract you from food at this point. Dr. Simonds also stresses that while we are sheltering in place, it's important to get outdoors for some exercise which will also lead to better sleep, which is another stress reliever.
Are there any supplements that you recommend taking regularly to help out during these times?
CBD Oil is another great aid that helps with stress, sleep and mood. We offer a very high quality CBD, Naternal in the office and we are currently offering a 50% off sale. We're hoping this great special will encourage more of our patients to try CBD and experience its benefits. The herb ashwagandha is also very helpful with stress relief. It’s a plant that has been shown to lower cortisol levels and treat many other ailments and is highly recommended by Michelle.
How can we maintain our workouts with the gyms being closed?
It's no secret that gyms are currently closed down due to the virus and some of us are struggling to keep up with our workouts. As a result, an increasingly number of local gyms are offering virtual classes through websites, You-Tube and other streaming services which allows a great workout while practicing social distancing. It's a great way for those of us that may need a more structured, disciplined approach to working out.
It's also great to simply use your own body weight for exercises at home such as yoga, stretching, planks, push ups and squats. It's beautiful outside right now, so we recommend walking or jogging outdoors. Walking is a great form of exercise to keep you healthy and active. You don't need any fancy equipment to receive an effective workout. Dr. Simonds also stresses that you actually burn a lot of calories through NEAT (Non-exercise Activity Thermogenesis), which are activities we perform on a daily basis that burns calories. Moderation in daily activities such as standing instead of sitting, tapping your foot, fidgeting and just moving around more will have a great impact on your weight-loss goals. Being less sedentary throughout the day by just increasing your level of activity is a great way to burn calories and is very important to your health.
Are there any alternatives to grocery shopping outside of the home?
Despite social distancing, grocery stores are still open. But if you're still worried about leaving your home too often, there are many grocery delivery services available. We have many options to still have access to fresh foods through delivery or grocery pickup services. Michelle highly recommends Instacart, which is a delivery service that will shop for you, then deliver your groceries right to your door. Amazon Prime Now is another delivery service that is great for grocery delivery. If you're an Amazon Prime member, they offer free delivery with a minimum purchase of $35.00. If you're okay with venturing out, but would rather not go into the store, some stores such as Harris Teeter offer a personal shopping service and will then load the groceries into your vehicle for you.
If you do decide to visit the grocery store, its important to take some safety precautions such as wearing gloves, wiping down the grocery cart handles and frequent hand washing. This is a great time to help others- don't forget to ask your elderly neighbor or high-risk family members if they need anything while your out shopping.
The additional stress is making me feel defeated and I want to rebel against my weight loss plan. How can I overcome these negative feelings?
While the Covid-19 virus is causing additional stress and is a unique situation, it's important to recognize that stress will always be there in one form or another. A great way to cope with stress is to learn to develop productive, healthy habits instead of stress-eating. This can be a difficult habit to develop as certain foods, such as sugary items work on the addiction centers on the brain, which is why eating those foods will cause temporary stress relief and feelings of happiness. It's important to trigger those same addiction centers with other healthy behaviors that are unique to you that do not involve food. For example, Dr. Simonds enjoys playing golf and Michelle enjoys walking outside, dancing and laughter for stress relief. It's important to find something that brings YOU joy. Even as adults, it's important to still play and learn and keep searching for that special activity in your life that you truly enjoy! Line-dancing anyone?
How can I focus on my eating plan & keep on track?
As with everything else in life, it's important to have a plan and stick with it. Being prepared and focused on a certain task is important when sticking with your meal plan. Our normal routines have been changed due to the virus, so it's important to establish a new routine and execute those changes. Form some new structure in your day while planning your meals and meal times plans. Looking up some recipes before grocery shopping and making a shopping list for meal prepping is helpful to staying focused. There are many great online resources for finding keto/low carb recipes and tips. If you need some great keto recipe ideas, check out my Instagram, The Casual Keto Doctor
for some great recipes.
Beyond Food: The Importance of Mental Health
It's important not to neglect your mental health and this is actually a perfect time to discover and practice activities that you find soothing and stress-relieving. Practice meditation, stretching to music, reading, writing, creating and working on home improvements are all great activities for mental health. It's important to establish a wellness routine that is productive and not food focused. Michelle and some others may find that simply keeping organized by cleaning your home or cleaning out your closet is great for mental health and also gets that NEAT(Non-exercise Activity Thermogenesis) that we discussed earlier going too. Staying positive and controlling negative thoughts goes a long way for a healthy mindset.
Sleeping is also vital to mental health. Michelle also stresses that the quality of sleep is just as important as the amount of sleep we get each night. Being home more at this time may impact your sleep routine, so it's important not to stay up too late and keep a good, nightly sleep schedule.
Prescription Weight Loss Medications
If you're following a weight-loss treatment plan, sticking with your diet and practicing an overall healthy routine, but still struggling with food cravings, weight loss medications can 100% help.
Recently, we have seen an influx of returning patients at the practice due to the extra stress they are are experiencing. This is a great time to restart a weight loss program and reevaluate your goals. We have medications that help with appetite suppression, reducing cravings and ones that help directly with the hormonal regulation of your weight. Now is a great time to get help and get you back on track. We use medication as an aid and find it an extremely helpful addition to a weigh loss plan. Contact us at Simondsmetabolics.com
for more information or to schedule an appointment. Remember that obesity is a disease that kills over 300,000 Americans per year and is a cause for many diseases. We're here to treat the disease of obesity and help you succeed.
On a final note, it's vital to STAY POSITIVE!
It's important to stay updated with the current situation, but don't be over-consumed with the negativity and excess of information on the news and social media. We will get through these times!
I like to end every show by asking for your friendship. I really want to benefit you, support you and be there for you… like a good friend would…
I want to remind you that I’m not your actual medical doctor. And I hope you you feel comfortable enough to seek out further guidance on any of what we discuss.
All of the information I’ve shared is of my own opinion. You don’t have to agree or love it. Please know it’s not to replace any medical advice you should seek from your own doctor. I always encourage you to consult a doctor with your individual needs to properly gain the treatment and guidance you need.
To watch Dr. Simonds and Michelle's most recent Facebook AMA Live Event, visit us here: ASK ME ANYTHING LIVE
Make sure to follow us online at CasualKetoDoctor.com
and follow us on Instagram @thecasualketodr
A look back on the week: Work, Concert and Dining Out, Product Review: Alexia Cauliflower Risotto, Questions: Carb Cravings, Why You Get Them & How To Stop Them
On this week's podcast: A look back on the week: Getting back on track: carnivore diet, Product Review: Catalina Crunch Cereal and Questions: Why do I recommend 30 grams or more protein per meal?
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