{"id":1480,"date":"2020-04-27T16:13:23","date_gmt":"2020-04-27T09:13:23","guid":{"rendered":"https:\/\/www.pacificprime.co.th\/blog\/?p=1480"},"modified":"2020-05-13T16:11:01","modified_gmt":"2020-05-13T09:11:01","slug":"quarantine-nutrition-tips","status":"publish","type":"post","link":"https:\/\/www.pacificprime.co.th\/blog\/quarantine-nutrition-tips\/","title":{"rendered":"Quarantine nutrition tips: stop overeating and stay healthy!"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">As countries around the world, including Thailand, are taking stronger measures to contain the spread of <\/span><a href=\"https:\/\/www.pacificprime.co.th\/blog\/coronavirus-outbreak-a-short-guide-and-update-for-expats-in-thailand\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">COVID-19<\/span><\/a><span style=\"font-weight: 400;\">, self-quarantine and the temporary closing of businesses may affect normal eating practices. Good nutrition is deemed crucial for maintaining good health, especially now when a strong immune system might need to fight the virus. Stress, feeling of confinement and boredom and limited access to fresh produce, can change people\u2019s diet patterns, unfortunately, sometimes for the worst. With many individuals noticing the additional weight on their scales, this article is a reminder that it is possible to stay healthy and slim, thanks to these quarantine nutrition tips!\u00a0<\/span><\/p>\n<div class='code-block code-block-1' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.co.th\/compare-quotes\/?campSource=PPTH-Blog&utm_source=blog&utm_medium=content_banner&utm_campaign=Blog_Banner&utm_content=single\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-415\" src=\"https:\/\/www.pacificprime.co.th\/blog\/wp-content\/uploads\/2022\/12\/WP-Banner-revamp-final-20221207_1.-Single-final.jpg\" alt=\"Individual health insurance banner\" width=\"1138\" height=\"493\" \/><\/a><\/p><\/div>\n\n<h2><span style=\"font-weight: 400;\">How to avoid overeating?\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Stress eating is a common and understandable response to <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25903253\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">distress<\/span><\/a><span style=\"font-weight: 400;\">, especially if one must <\/span><a href=\"https:\/\/www.pacificprime.co.th\/blog\/4-health-and-productivity-tips-for-remote-workers\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">work from home<\/span><\/a><span style=\"font-weight: 400;\">, and can\u2019t leave it. Stress eating can lead to overeating and rapid weight gain. To better cope with the issue and to avoid overeating it\u2019s best for one to develop some alternative strategies for managing emotions. While stress and associated boredom and a feeling of loneliness are not the sole triggers or underlying issues for overeating, they will be our sole focus for today.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the biggest problems of stress eating is that it feels good in the short term and provides initial comfort, however that state is often followed by guilt, which increases distress and may potentially lead to more <\/span><a href=\"https:\/\/www.pacificprime.co.th\/blog\/how-to-maintain-mental-health-during-the-covid-19-outbreak\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">anxiety<\/span><\/a><span style=\"font-weight: 400;\"> and repeated cycle of overeating. One of the methods to avoid overeating includes finding alternatives to stress eating. This also requires a lot of self-awareness, and the need to question yourself each time you want to snack on that chocolate bar, sugary beverage, or pack of chips. Some of the alternatives to prevent stress eating are as follow:\u00a0<\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/www.pacificprime.co.th\/blog\/how-to-maintain-relationships-in-self-isolation\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">Maintaining healthy and regular relationships<\/span><\/a><span style=\"font-weight: 400;\"> with friends and family, so that you have someone to talk to in times of stress;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Finding ways to relax, such as taking a bath or listening to your favourite music;\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Having a few hobbies, activities, or tasks on hand to do, such as puzzles, or a long-overdue closet cleaning;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Finding a way or space where you can calm yourself down, e.g. your bedroom for a quick meditation, or petting your pet if you have one;<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Simply asking yourself a question: What am I feeling right now?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The aim of these alternatives is to find out the reason behind stress eating; as you don\u2019t necessarily need that chocolate bar, but you just need a quiet space to rest or relax, or are bored and need to find more stimulating things to do.\u00a0<\/span><\/p>\n<div class='code-block code-block-8' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.com\/cost-of-health-insurance-2023\/?campSource=PPTH-Blogutm_source=blogutm_medium=bannerutm_campaign=Blog_Bannerutm_content=COHI23\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-416\" src=\"https:\/\/www.pacificprime.hk\/blog\/wp-content\/uploads\/2023\/06\/COHI-2023-WP-banners-Version-03.jpg\" alt=\"COHI 2023 Banner\" width=\"1138\" height=\"493\" \/><\/a><\/p>\n\n\n\n\n<\/div>\n\n<h2><span style=\"font-weight: 400;\">Quarantine nutrition tips<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sometimes a poor diet can also lead to overeating, as a lack of certain nutrients can trigger our body into looking for a source of these nutrients elsewhere. While your shopping ability has shrunk, here are some quarantine nutrition tips to help you eat a healthy diet:\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Make a list of items you need to buy next time you have a chance. That also includes making a plan for meals for the next few days.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Out of sight, out of mind. If you\u2019re planning to stick to a healthy diet, don\u2019t buy any unhealthy snacks, as the chance is, if you have it at home you will eat it.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Prioritize cooking at home. Yes, many restaurants now deliver their delicious foods, but to really control the ingredients in your meals, it is best to prepare them yourself.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Freeze uneaten dishes and foods that can\u2019t be eaten before their expiration date.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Be aware of portion sizes. Look online or at the packaging for caloric intake for the foods you are consuming, and if possible, get a kitchen scale to weigh your food and portion it into the size advisable for one person.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Follow health and safety rules in your kitchen, and keep it and your hands clean, before, during, and after cooking.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Limit your intake of salt, fat, and sugar, and since your new stay at home lifestyle is more sedentary than before, focus instead on increasing your fibre and water consumption.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">While it might be tempting to drink every night, you should also avoid alcohol intake, as even in small quantities it can undermine your body\u2019s ability to cope with infectious disease, including COVID-19.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are some practical tips on how to make it easier to adapt to the new reality, while staying healthy, and hopefully, not gaining weight during the self-isolation period. For detailed nutritional and diet advice, you should seek a licensed dietitian, who can help you set up a balanced diet plan that works perfectly for you and your body&#8217;s unique needs. Nutrition sessions are a popular benefit in many <\/span><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.pacificprime.co.th\/plans\/corporate\/\" target=\"_blank\" rel=\"noopener noreferrer\">employee benefits plans<\/a><\/span><span style=\"font-weight: 400;\">\u00a0and sometimes occur as an <\/span><a href=\"https:\/\/www.pacificprime.co.th\/blog\/common-outpatient-treatments-covered-by-an-expat-health-insurance-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">outpatient benefit<\/span><\/a><span style=\"font-weight: 400;\"> in <\/span><a href=\"https:\/\/www.pacificprime.co.th\/individual-health-insurance\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">individual health insurance<\/span><\/a><span style=\"font-weight: 400;\"> plans, too.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Add activity to your daily routine<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The easiest point in this article is this part where we give you a few simple ideas to incorporate more activity into your daily life. While jogging and gym are out of option, there is a considerable number of\u00a0 YouTube videos with home and no-equipment exercise sessions to follow. If you\u2019re afraid you\u2019ll lose motivation, video conferencing is now not reserved for company meetings &#8211; you can video chat your whole training session either with friends or with a training coach!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If this type of exercise is not your cup of tea, it\u2019s worth reminding that cooking, cleaning, and repairing items burn calories, too! All you need to do is do something that gets you off the couch!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s it from our side! We hope that these quarantine nutrition tips were useful and if you need further information regarding health, and health insurance in Thailand, do not hesitate to <\/span><a href=\"https:\/\/www.pacificprime.co.th\/contact-us\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">contact Pacific Prime Thailand<\/span><\/a><span style=\"font-weight: 400;\"> at any time! With over 20 years of regional experience, we can help you in all health insurance matters: from finding and comparing insurance plans, to renewing and taking care of claims and any other administrative tasks that might fall on you in the process. Get in touch with us today!\u00a0<\/span><\/p>\n<div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<p><a href=\"https:\/\/www.pacificprime.co.th\/compare-quotes\/step-one\/?campSource=PPTH-Blog&utm_source=blog&utm_medium=cta_banner&utm_campaign=Blog_Banner&utm_content=quote\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-417\" src=\"https:\/\/www.pacificprime.co.th\/blog\/wp-content\/uploads\/2022\/05\/PPTH_Gen_01.jpg\" alt=\"Get a Quote CTA Banner\" width=\"1138\" height=\"493\" \/><\/a><\/p><\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>As countries around the world, including Thailand, are taking stronger measures to contain the spread of COVID-19, self-quarantine and the temporary closing of businesses may affect normal eating practices. Good nutrition is deemed crucial for maintaining good health, especially now when a strong immune system might need to fight the virus. Stress, feeling of confinement &#8230;<\/p>\n","protected":false},"author":9,"featured_media":1481,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[199],"tags":[672,1293,434,1338,232,460,1339,458,1335,1334,1337,1336],"class_list":["post-1480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-ban_cohi","tag-covid-19","tag-cta_gen","tag-diet","tag-employee-benefits","tag-health","tag-healthy-diet","tag-nutrition","tag-overeating","tag-quarantine-nutrition-tips","tag-self-isolation","tag-stress-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quarantine Nutrition Tips: Stop Overeating And Stay Healthy!<\/title>\n<meta name=\"description\" content=\"Gained some weight during self-isolation? 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