All MFN blog Archives - Page 62 of 142

High Altitude Sports During Pregnancy: Are the Risks Worth the Thrill?

Catherine Cram/5 May 2020/ All MFN blog/

Research in the field of prenatal fitness has conclusively shown that exercise during pregnancy provides health benefits to mother and fetus, and the American College of Obstetricians and Gynecologists encourages pregnant women without complications to continue or start a fitness routine during pregnancy. Although prenatal exercise is considered safe for most pregnant women, some activities are more controversial because of potential injury risks or because of the environment where they take place.

Many women enjoy downhill skiing, cross country skiing, and snowboarding, and have questions about whether it’s safe for them to continue these sports during pregnancy. The safety of these sports, as well as the effect higher altitudes, may have on pregnant women and their fetuses, are important factors to consider before taking part in high altitude snow sport activities.

Several studies have examined pregnancy outcomes and complications comparisons between pregnant women who were exposed to high altitudes versus pregnant women who did not travel to high altitudes. One study (1) that examined the association between high altitude exposure and self-reported pregnancy complications found that there is a low rate of complications for pregnant women who participated in activities and travel in high altitude areas.

Another study (2) suggested that pregnant women who traveled to high altitudes (determined as above 2440 meters, or 8,000 feet) did not have a higher risk of pregnancy complications when compared to women who did not have high altitude exposure. These women were more likely to have preterm labor than those not exposed to high altitude, but the percentage of preterm labor in the study were below the US population rate of preterm births. There was a statistical increase in newborn oxygen need at birth, but no complicating issues were associated with this.

Although these study results are reassuring, more rigorous research is needed to provide further information regarding the safety of high-altitude exposure and exercise during pregnancy.

There are key factors that may influence the degree of hypoxia-related pregnancy complications for the fetus and mother.

Duration of exposure
Intensity of activity
Degree of altitude
Difference between altitude at home and sport

These factors should be taken into consideration by a pregnant woman who is planning to travel to (and exercise in) high altitude. If she lives in a low altitude area, it’s a good idea to build in several days of progressive altitude increase to allow time for her to adjust. If possible, she should vary the duration of her exposure by sleeping at lower elevations. She should be aware of signs of hypoxia (see list below) and move to a lower altitude if she experiences increased symptoms.

Complications from exercise at higher elevations may be compounded by increased dehydration as a result of dry and cold air. Maintaining adequate fluid intake and allowing for rest breaks to hydrate can avoid this issue.

The key to avoiding altitude-related issues is being aware of how altitude is affecting the body and pregnancy and knowing the signs and symptoms of hypoxia. As long as a pregnant woman continues to feel well and isn’t experiencing any issues while exercising at higher altitudes, she can feel confident that her pregnancy won’t be negatively affected.

*Signs of Hypoxia

Feeling dizzy and lightheaded
Persistent cough
Headache
Vision changes
Extreme fatigue
Nausea
Confusion and mental status change

It’s important also to consider the risks of some types of snow sports. Downhill skiing and snowboarding require good balance, and as pregnancy progresses, the changes in a woman’s center of gravity can affect her balance and make her more prone to falls. Also, the risk of collisions with other skiers and snowboarders is a concern, especially when slopes are crowded. Careful consideration of a woman’s skill level and difficulty of the ski slope should be weighed, and modifications such as switching to easier slopes and terrain can reduce risk.

Catherine Cram started her company, Prenatal and Postpartum Fitness Consulting, in order to provide current, evidence- based guidelines maternal fitness guidelines to health and fitness professionals. She was a contributing author for the textbook, Women’s Health in Physical Therapy and co-authored the revision of Exercising Through Your Pregnancy with Dr. James Clapp. Her company offers the certification course, “Prenatal and Postpartum Exercise Design” which provides continuing education credits for over 30 health and fitness organizations, including ACSM, ACE, ICEA, and Lamaze.

References

Wilderness Environ Med, 2016 Jun;27(2):227-35. doi: 10.1016/j.wem.2016.02.010. Outdoor Activity and High Altitude Exposure During Pregnancy: A Survey of 459 Pregnancies. Keyes LE¹, Hackett PH², Luks AM³.

The Naturopathic Chef: Jicama Broccoli Coleslaw

Tina Martini/30 April 2020/ All MFN blog/

This salad is perfect as the weather warms up. The taste and health benefits are amazing. Bone building, hormone balancing, and heart health are just a few of the wonderful “side effects” of one of my most requested recipes. It’s a fresh and vibrant side dish to liven up any BBQ, picnic, or potluck.

Ingredients

1 cup jicama, julienne
1 cup broccoli florets
¼ cup flat leaf parsley, chopped
¼ cup purple onion, minced
¾ cup grapeseed oil mayonnaise (Follow Your Heart brand)
¼ cup lemon juice
2 tsp fresh horseradish, shredded
1 Tbsp honey

Directions

Toss first four ingredients together in a bowl and set aside. Combine Grapeseed oil mayo, lemon juice, fresh horseradish and honey in a separate bowl. Pour over vegetables and toss to coat. Chill and serve.

Phyte Bites

Horseradish relieves pain, reduces inflammation, and stimulates the metabolism.

Broccoli is a powerful weapon against hormone-based cancers (prostate, cervical, breast, and lung.)

Parsley is high in Apigenin and is a great bone strengthener. Harvard School of Medicine thinks Apigenin may possibly lead to a cure for ovarian cancer.

All of the ingredients listed contribute to strong bones, ligaments, and tendons. Grapeseed oil is the only oil we know of that actually clears plaque from our arteries. This combination of ingredients is a powerhouse of antioxidant activity.

Get more great recipes from Tina Martini — her book, Delicious Medicine: The Healing Power of Food is available to purchase on Amazon. More than a cookbook, combining 20+ years of experience, along with her love of coaching, cooking and teaching, Tina offers unexpected insights into the history and healing power of clean eating, along with recipes to help reduce your risk of disease and improve overall wellness so you can enjoy life!

Affectionately referred to as The Walking Encyclopedia of Human Wellness, Fitness Coach, Strength Competitor and Powerlifting pioneer, Tina “The Medicine Chef” Martini is an internationally recognized Naturopathic Chef and star of the cooking show, Tina’s Ageless Kitchen. Tina’s cooking and lifestyle show has reached millions of food and fitness lovers all over the globe. Over the last 30 years, Tina has assisted celebrities, gold-medal athletes and over-scheduled executives naturally achieve radiant health using The Pyramid of Power: balancing Healthy Nutrition and the healing power of food, with Active Fitness and Body Alignment techniques. Working with those who have late-stage cancer, advanced diabetes, cardiovascular and other illnesses, Tina’s clients are astounded at the ease and speed with which they are able to restore their radiant health. Tina believes that maintaining balance in our diet, physical activity, and in our work and spiritual life is the key to our good health, happiness and overall well being. Visit her website, themedicinechef.com

Eat Well, Live Well, Age Well

Patricia Greenberg-Grunfeld/29 April 2020/ All MFN blog/

Eat Well, Live Well, Age Well will be an entertaining, yet informative webinar based on my new book. I’m a nutritionist, chef, personal trainer, and wellness educator who shows people of all ages how to understand and embrace aging with strategies that help each of us live life to the fullest as we move on in years.

This is a very timely topic, whether we are that aging person, or a youngster entering professions that will have an increased responsibility to cater to a nationwide demographic of an aging population.

Eat Well, Live Well, Age Well conveys that there is no such thing as anti-aging… while growing old is inevitable and should be embraced, all of us can make every day of our lives wonderful through lifestyle habits that work. Living well is the only way to survive and endure aging.

Eat Well, Live Well, Age Well, will teach you that physically, emotionally, and professionally, we all have room to learn and grow. By following the simple concepts outlined in this session you can dramatically reduce the stresses that contribute to energy drain and premature aging.

Eat Well, Live Well, Age Well poses the questions we all have about aging, with practical solutions to follow. What we usually take to be negative aspects of aging will be accompanied and countered by strategies to live well. Fun tips and informative solutions for combating age related issues will be provided.

Eat Well, Live Well, Age Well looks into scientific research that is showing promising results to stave off the ill effects of a diminishing body through food choices, medical intervention, lifestyle and emotional behaviors. With a positive attitude about aging, and understanding what is going on with you, you can dramatically improve the quality of your life. Mental attitude and how you see yourself today, will play a huge role in keeping you feeling youthful and vibrant in all your days to come.

Join me for this webinar! Click here to register.

Patricia Greenberg, The Fitness Gourmet has 30 years of experience as a Nutritionist, Chef, and Wellness educator. Patricia holds a BS in Nutrition and Food Science from Queens College, NYC, a Culinary Arts Degree, from Le Cordon Bleu in Scottsdale, AZ, and is an ACE Certified Trainer, with a sub-specialties in Sports Nutrition and Senior Fitness. She is also certified as a Dementia Friends Seminar educator through Alzheimer’s LA. She is the author of four books, “The Whole Soy Cookbook”, “Soy Desserts”, “Scrumptious Sandwiches, Salads, and Snacks”, and, “Eat Well, Live Well, Age Well!” She is a regular guest expert on both national television and radio programs, which over the years, has had an impact on the lives and health of thousands of people.

How Should You Eat During Lockdown?

Rae Steinbach/28 April 2020/ All MFN blog/

Has anyone else heard the call of their refrigerator nonstop during lockdown? It’s bad enough that we can’t go to the gym anymore and can wear stretchy loungewear all day, but to have access to your own fridge 24/7? It will be truly impressive if anyone can come out of this without having put on weight…

Luckily, there are a few simple tricks to try to keep the unhealthy cravings at bay throughout isolation and preserve both your figure and your overall well being. Here’s what to consider the next time you reach for that Sub-Zero handle:

Avoid Snacking

When we’re bored, we naturally gravitate towards eating. It’s something to do that gives a hit of instant gratification and we’re all guilty of eating when we’re not hungry from time to time. Snacks are the worst because it’s hard to know when to stop and before we know it we’ve polished off that bag of Doritos and two tubs of Ben & Jerry’s. Oops.

We’re not saying no snacks are allowed, but instead of letting yourself go wild in the snack cupboard, try cutting back to one morning snack and one afternoon snack and leave it at that. If you simply must nibble on something every hour, opt for healthy choices like raw almonds or dried fruit. Sounds boring, but you’ll get the hang of it if you stick with it.

Stop Eating Lots of Sugar

If there’s one silent but deadly culprit hiding in just about everything packaged, it’s sugar. You already know it’s bad, but how bad? Let’s put it this way: Sugar can damage your heart, add unwanted belly fat, it’s toxic to your liver, bad for your brain, and is linked to cancer. That’s just the tip of the iceberg. If you haven’t ever thought about your thrice-daily desserts before, quarantine is actually a great time to do a little research and rethink what you’re putting into your body. You are what you eat! And we don’t mean sweet.

Don’t Overdo It on Carbs

Carbs will quickly make you put on weight, so it makes sense to cut back during this period where you’re not as active. Of course, your body needs some carbs, but you definitely don’t need a doughnut with breakfast and a roll with dinner.

Here’s an easy swap: instead of bringing out the tortilla or potato chips to scoop into hummus, exchange them for some crisp raw chopped cucumber, carrot sticks, or red pepper slices. You may not be a fan of the veggies uncooked on their own, but with the hummus it’s actually really tasty. You’ll feel more energized after this snack as well. A win-win.

Don’t Forget About Fruit and Veg

The best way to boost your immunity? Eat lots of food with natural color. We’re talking ripe red strawberries, dark blue blueberries, leafy green spinach; the works. You can also get lots of Vitamin C from oranges or a morning glass of natural OJ. You want to get as many nutrients in as possible to help your body out during this period where we are all particularly susceptible to illness. Natural, healthy nourishment is always a good idea.

Skip Deep-Fried, Processed Foods

Fried foods like French fries may be a go-to treat for many, but they should, for the most part, be avoided during lockdown. Although it’s tasty, junk food is really bad for your brain as it spikes your sugar levels, but doesn’t provide any real nutrition. We all know they’re not good for us and just because we have a creeping feeling of despair over being locked indoors all the time does not mean that we should indulge in all of the most unhealthy foods. Trust us, it won’t make things better.

Don’t Make Every Hour Happy Hour

The home bar may always be open, but that doesn’t mean drinking a glass of wine for breakfast everyday is acceptable. Drinking every day is not only terrible on your body – liver, skin, immune system, it’s also bad for your mental health. Plus, alcohol is made from sugar or starch, so you are drinking many calories without even realizing it. It’s ok, it’s not too late; just put down the glass and walk away slowly…

It’s not easy to eat healthy all the time, but if you avoid these toxic habits, you’ll feel a lot better overall during quarantine. Good luck and stay safe and healthy!

Rae Steinbach is a graduate of Tufts University with a combined International Relations and Chinese degree. After spending time living and working abroad in China, she returned to NYC to pursue her career and continue curating quality content. Rae is passionate about travel, food, and writing for Yummie.

Picture courtesy of Pexels.

Coronavirus and Type 2 Diabetes

Terrance Hutchinson/23 April 2020/ All MFN blog/

There is plenty of news in the media which says that the COVID-19 is harmless for a healthy individual. They also mention that people with underlying conditions are sensitive to the disease. One such underlying condition that many have is Type 2 Diabetes Mellitus. According to sources, Tom Hanks testing positive for COVID-19 caused panic… that was because this popular actor is also a Type-2 diabetic.

Why are Diabetic People More in Danger?

A healthy person and a diabetic person are at the same risk of catching the infection. The difference is how the patients deal with the virus. A diabetic patient has a higher chance of facing complications. A person with diabetes will face severe symptoms if they get COVID-19. Diabetes fluctuates the level of glucose in your body. Because of this, diabetic people with COVID-19 have severe inflammation and swelling.

Tips to Protect Diabetic Patients from the Coronavirus

Being a diabetic or the caregiver of such a patient will be stressful for you. Social distancing is the only you can avoid getting the disease. In case you are wondering how to practice social distancing here are a few tips:

Avoid going outdoors, and only do so if it is essential.
Avoid visiting a sick person, whether they are Coronavirus patients or those suffering from any illness.
Try working from home. Discuss this with your employer and try gaining their support in this regard.
Avoid gatherings and large crowds. These include cinemas, restaurants, clubs and bars.
Maintain your blood sugar levels in normal range. That is because people with optimum levels of blood glucose have fewer complications.
Regularly wash your hands. Follow guidelines on the internet about properly washing your hands. If you do not have access, try sanitizing your hands as an alternative.
Avoid hospitals and try contacting your doctor through the phone.
Keep yourself aware of the symptoms of the Coronavirus disease. If you observe any such symptoms, immediately call your general practitioner.

Conclusion

The government suggests shielding advice to all diabetic patients. It meant that all people vulnerable to the disease stay at home for almost 12 weeks. During this period, you should avoid all face-to-face contact. You must understand the risks that you are putting yourself into if you do not take precautions.

Terrance Hutchinson is the Owner of Your Best Lifestyles Fitness and Nutrition. He is a Certified Personal trainer specializing in Exercise Therapy, Corrective Exercise, Sports Nutrition, and Corporate Wellness. He an author of 3 books, he has his own podcast, he has contributed articles to major newspapers and magazines, Terrance has spoken at health events, webinars, seminars, hospitals, schools, doctors offices and has been featured nationally syndicated television platforms. Terrance has clients in many states and counties and is looking to help others bridge the gap between the medical and fitness industries. To learn more about Terrance, visit yourbestlifestyles.com

Save the Date: Virtual Global Employee Health and Fitness Month is May 1-31

Diane H. Hart/22 April 2020/ All MFN blog/

Virtual Global Employee Health and Fitness Month (GEHFM) 2021 Initiative is ready to go – all we need is you! us and show your support for an active healthy world! It has never been easier or more important to keep moving, set goals and create sustainable change in your health and well-being. IGNITE and National Association for Health and Fitness amazing step-by-step toolkits provide outstanding guidance, ideas and tangible examples to ensure success for each participant. Be sure to share your #GEHFM activities and experiences on social media and engage with other participants.

Is Fitness for ASD for Me…Let’s See…

Eric Chessen, M.S./21 April 2020/ All MFN blog/

Is that hip tracking properly?

Is he planning on flopping down to the mat after this next hurdle?

Does Adam know what exercise is after these forward hurdle steps?

These are the series of questions that reverberate in my head as Adam completes the set of low hurdle steps as part of his warm-up. They’re the same questions that need to be mentally noted and checked off throughout a session with an individual on the autism spectrum.

Picture courtesy of Eric Chessen.

Fitness for special needs populations, particularly the autism and neurodiverse demographics, is gaining both awareness and more professionals are entering the sphere of practice. Some still overlap the autism spectrum disorder (ASD) population with other neurobiological disorders such as Downs Syndrome. They are different. And they need to be approached accordingly.

The most current statistics from the Centers for Disease Control (CDC) show an autism diagnosis occurring at 1 in 59 children. The statistics for teens and adults with autism are more difficult to find, though many individuals have been diagnosed retroactively as the criteria for diagnosis has changed/broadened with the DSM V (Diagnostic and Statistical Manual of Mental Illness Vol 5). Some of the most common, if not readily discussed, areas of deficit for those with ASD are gross motor deficits and low muscle tone (a catch-all phrase).

By way of intrepid professionals and dedicated parents/caregivers, the field of fitness for individuals with autism has grown in the last few years. As is the case across the fitness/wellness arena, programs and practices vary with no official standard or code of practice for those providing exercise programs to individuals with ASD.

Given the number of children, teens, and adults affected by autism and the evident need for professional fitness services, this is a burgeoning specialty area. While sport-specific, even vocation-specific training has existed in the fitness profession for decades, fitness programming for the ASD population is new and requires some important considerations.

Working with the autism population in a fitness capacity requires being a specialist turned generalist turned specialist. Allow me to expand on that. A fitness professional working with the ASD population, ideally, has a conceptual background and practical skill set to assess movement skills and provide appropriate progressions and regressions for various exercises.

The adaptive/behavior challenges inherent to autism require more than a great fitness program “on paper”/in theory. Not only are the previously noted movement and strength deficits significant considerations, but behavior issues (off-task, maladaptive) must be addressed. The “Greatest Program Ever” is no match for a 17-year old who refuses to budge from lying face down on a yoga mat in the corner of the room.

So here we move from specialist to generalist; gaining an awareness and working knowledge of how different challenging behaviors present in the autism population, how to effectively manage those behaviors within scope of practice, and then how those behaviors may present with specific individuals. Some of our athletes (term used universally) with ASD may be off-task, wandering around the room for ninety-four percent of the session, while others are cooperative to a remarkable degree. Understanding motivation and reinforcement both generally and with specific application to each individual is a necessity here.

Cognitive deficits are another hallmark of autism that requires both global and specific understanding and working knowledge. Our athletes with autism tend to be literal thinkers, having a great amount of difficulty with abstract concepts or directions that include analogies. “Run as fast as a Cheetah” won’t have the same connotation for an individual with ASD as it does for the neurotypical population. With respect to cognitive functioning we have one priority; ensure that our athletes are able to follow our directions to the best of current ability.

Fitness and Medical Fitness professionals considering working with the ASD population may find that the instructions, cues, and even the exercises they rely on with most clientele don’t quite work for individuals with autism. While the general best practices approach to strength, stability, and motor planning still apply (strengthen the large muscle groups first, build a healthy movement pattern before adding load), the path towards success may wind a bit.

In our Autism Fitness™ Certification Level I, we have a consistent cornucopia of professionals with backgrounds in fitness, occupational and physical therapy, behavior therapy, pediatrics, recreational therapy, and education (not to mention parents of individuals with ASD). Each attendee brings in their own knowledge and experience with autism from their professional vantage point. The keys to success are taking the best practices from each area of ability (physical, adaptive, and cognitive), and having strategies that have wide-ranging application. Again, specialist-generalist-specialist.

Odds are that if you’re reading this or have been researching fitness programming for autism, a parent or school has approached you about running a 1-to-1 or group program. You may be starting next month, or next week, or in two hours. So I’ll spend the last of this article providing some practical, go-to strategies within each of the physical, adaptive, and cognitive (PAC Profile™) framework.

Physical

Focus on basic, essential movement patterns (pushing, pulling, crawling, squatting, carrying, and locomotion)

Have appropriate progressions and especially regressions for each exercise

Don’t add variety where it is not needed. Keep programming as simple as possible.

Adaptive

Let the athlete know what they’ll be doing and what’s coming after that. Anxiety levels tend to be high among those with ASD. Providing a “what’s happening next” can deescalate.

Provide opportunities for choice; “Do you want to do push throws or overhead throws first?”

This establishes that the athlete will be doing one of those two throws AND they get to choose which one

Use contingencies; “First hurdle steps, then you can take a break for a minute.” This creates a natural timeline and enables the athlete to know the specific beginning and end of the sequence and what the expectation is.

Cognitive

Label the exercise and demonstrate. Avoid extraneous language.

Teach exercises one at a time. Use a lot of repetition.

Fitness is a life skill, one that is tremendously needed by the autism population of all ages and ability levels. For professionals who choose to offer fitness services to those with ASD, it is imperative that best practices, all around, be used. When we know what we are looking at, what outcomes are realistic, and what strategies to employ, we can meet our athletes where they are at and enhance quality of life.

Eric Chessen, M.S., is the Founder of Autism Fitness. An exercise physiologist with an extensive background in Applied Behavior Analysis (ABA), Eric has spent nearly two decades developing and implementing fitness and adapted PE programs for individuals of all ages and ability levels. Eric is the creator and Lead Instructor for the Autism Fitness Certification and has presented at TEDx on the subject of fitness for those with ASD. He is also the Co-Founder of strength equipment company Stronger than U. He is New York native and very new resident to Charlotte, NC.

Exercise for Atrial Fibrillation

Eric Durak/20 April 2020/ All MFN blog/

Here are some things to look for when working with a client with Atrial Fibrillation (A-fib).

FIRST…

What types of medications are they on? Calcium Channel Blockers, blood thinners (Coumadin)? These may have an effect on the intensity and type of exercise performed. You know that people who have A-fib are at increased risk for strokes, and may have hypertension and get dizzy more often. The medications – while they may help with some factors – may preclude a well-designed exercise program just because they may not tolerate some types of exercise.

What are the exercise goals? Are they wanting to tone up? Lose some weight? Get stronger? Train for a tennis match or 5K? This would help in structuring the program. The type / intensity / duration are all dependent on what the client wants. If they are just coming off surgery or a new prescription – this is important to build the foundation (which you know).

SECOND…

Does the doctor have any contraindications for exercise? Usually, it’s not to “overdo”, which means building up a program. I read a good article by Dr. Bill Sekula on a program for A-fib. It’s essentially a “step down, time up” program, where patients go from a few minutes of exercise a few times per day – to building up to an hour of exercise one time per day. However, I am going to recommend more of an ITP (interval training program) that concentrates on moderate strength programs (using the 40-50% rule similar to cancer patients), so they don’t use the Valsalva maneuver while lifting, but still use a progressive resistance approach.

THIRD…

Monitoring with a HR monitor, and having good hydration status are both important. Of course, you probably have them using the smart water bottle. Because of the heart dynamics and possible Coumadin Rx, the hydration is important. I assume you do a HR variability test with your client. This may be a very important test to do, as over time it may be instrumental in reducing A-fib occurrences.

I like the article by Dr. John Mandrola on the amount of exercise. He states that A-fib is completely controllable through specific lifestyle changes. He states that low inflammation exercise (high intensity endurance / triathlon, etc.) training needs to be modified, as do other lifestyle issues. I really like the discussion on inflammation, which may be one of the biggest issues in cardiac care of late. He talks about the “J curve” of exercise and that the more intense actually increases the odds ratio (OR) for sudden cardiac events and other abnormalities related to A-fib.

I think he is on to something, and you should look into some other lifestyle aspects such as meditation and heartbeat regulation through mindful breathing and relaxation. I know that excess stress, lack of sleep and poor diet have effects on the electrical system, including SA node and conductivity. Regular relaxation may do a LOT to improve the normal sinus rhythm and reduce resting HR to a more manageable level.

Dr. Mandrola also recommends regular monitoring of BP, keeping the use of warm exercise clothing due to peripheral circulation issues, and not overheating.

I like the issue of ITP and progression. I also am more of a fan of modified strength training for most clinical conditions. I think it would work for AF because if you think of the strength of contraction during exercise (even moderate) – it will have a strong steady beat during exercise (in most cases).

Eric Durak is President of MedHealthFit – a health care education and consulting company in Santa Barbara, CA. A 25 year veteran of the health and fitness industry, he has worked in health clubs, medical research, continuing education, and business development. Among his programs include The Cancer Fit-CARE Program, Exercise Medicine, The Insurance Reimbursement Guide, and Wellness @ Home Series for home care wellness.

References

Food, Anxiety & Athletes: A Troublesome Trio

Nancy Clark, RD/15 April 2020/ All MFN blog/

As I write this column, the date is April 10th, 2020, three weeks into the coronavirus shut-down here in Boston. I continue to counsel clients from my virtual office. I am talking with gym rats and athletes alike who are stuck at home, hating what they see when staring at themselves during Zoom meet-ups, and are spending too much time fighting with food (Do I eat? Don’t I eat? Am I hungry—or just bored?). They are feeling anxious and self-critical.

When life feels out of control, athletes commonly end up trying to control other things, such as food, exercise, and weight. Some may be striving to chisel themselves into a perfect body (no excess body fat) and eat a perfect diet (no fun foods). Unfortunately, the same dedication and discipline that help them be top athletes are the same traits that foster eating disorders. For example, perfectionism is common to both athletes and people with anorexia. How else could figure skaters or gymnasts rise to the elite level without demanding perfection from themselves?

Yes, discipline, dedication, and perfectionism are driving forces that help good athletes become great. But genetics is fundamental, as is adequate—but not necessarily perfect—fueling. That is, eating a cookie will not contaminate an athlete’s health nor ruin one’s ability to perform well.

If you are relentlessly pushing yourself hard right now out of fear of getting fat and losing fitness, please consider being gentler on yourself. This is a difficult time for many folks. Little is wrong with a bit of comfort food in the midst of chaos and crisis. Perhaps you can allow yourself to be “bad” and do something out of character, like bake cookies and enjoy some for an afternoon snack. Giving yourself permission to enjoy some comfort food is normal, assuming you also have other coping skills, such as writing in a journal and relaxing yourself with yoga.

When food has power over you

If you are spending too much time trying not to eat (Fill in the blank) ____ (cookies, cheese, ice cream, chips?) because you can’t eat just one serving, think again. Depriving yourself of your favorite foods makes them even more enticing. They can needlessly become too powerful. To take the power away from a “binge food,” you need to eat it more often. (Trust me!) Here’s the analogy:

Pretend you are caring for a four-year-old boy. You take him into a room filled with toys and tell him he can play with all of the toys except for the green truck. You leave the room and then look through the two-way mirror. What is he playing with? The green truck, of course! The same analogy holds true with food.

If you give yourself permission to eat, let’s say, some Oreos every day, after a few days, you’ll either have little interest in yet-another Oreo (because other foods actually make you feel better) or you will be able to eat just one Oreo; it will no longer have power over you. Yes, to gain control over foods that have power over you, you have to allow the food back into your life and eat it more often. Be curious; give it a try.

When the mirror makes you feel sad

Are you spending too much time these days critically evaluating your body in the mirror? Or hating what you see in the Zoom meet-up? Please, just, stop the body-hatred talk. Few humans have a perfect body. The imperfections you see are perfectly beautiful and acceptable.

Instead of being self-critical, be grateful that you are healthy. Grateful that you have two strong legs that help you be a good runner. Grateful that you have two hands that help you row crew. Grateful that you have a body that produced healthy babies that are now your beloved children. You could even apologize to your body for having tortured it with skimpy diets and excessive exercise in your efforts to control how it looks.

Rather than focus on how your body looks, turn your attention to how your body feels throughout the day, particularly before, during and after you exercise. Does your body feel hungry? Tired? Sore? Respond appropriately to that feeling by nourishing it with food, rest, a warm bath. Daily killer workouts that feel like punishment for having excess body fat inevitably end up with the athlete being injured and depressed.

Now is a good time to practice looking in the mirror (or the Zoom screen) and saying nice things about your body, such as, “I have pretty blue eyes.” “I like my silky hair.” “I have strong legs.” You can intentionally pay less attention to the crooked teeth, frizzy hair, and “too big” tummy. Do you really think others care about that stuff?

Note: For more information on making peace with your body, visit RealFoodWholeLife.com, JessieHaggerty.com, and Julie Duffy Dilllon’s podcast Love, Food.

When mindless eating gets out of control

If you find yourself grazing on snacks incessantly throughout the day and have fears about getting fat, try scheduling regular meals and snacks. Also give yourself permission to eat enough breakfast and lunch, so that you are fully satiated. Don’t stop eating those meals just because you think you should but rather because you actually have had enough to eat. Athletes who graze all day rarely feel fully fed.

Hunger is a physiological request for fuel. Hunger does not mean “Oh no, I’m going to eat and get fat. Rather, hunger is your body’s way of saying it has burned off what you fed it and now needs more fuel. Yes, food is fuel, not the fattening enemy. Honor hunger.

Another way to bring control to your eating is to eat only when 1) you are sitting in a specific place (kitchen table?), 2) the food is on a plate, and 3) you are tasting it mindfully. (i.e. you are not standing in front of the open cupboard, wolfing down handfuls of chocolate chips.)

My hope is the above tips will help you find peace with food and your body. Enjoy food for nourishment and survive the coronavirus shut-down with sanity.

Boston-area sports nutritionist Nancy Clark, MS, RD CSSD counsels both casual and competitive athletes, helping them eat to win. The new 6th edition of her Sports Nutrition Guidebook is a best-selling resource. For more information, visit NancyClarkRD.com.