I have heard from many of you that you are concerned about maintaining a healthy weight during this time of confinement.  Emotional eating and being bored can lead to frequent exploration of the pantry and, if you combine that with a decrease in activity, the result can certainly be weight gain.

One thing that might help to keep you on a healthy track during the day is to make sure you start off with a nourishing breakfast. Consuming a well-balanced breakfast helps to kick start healthy habits for the day. The food you consume at breakfast, or whenever your first meal of the day might be, can influence your hunger levels as well as your mood.  

I know there are differing opinions on the importance of breakfast.  Traditionalist believe that breakfast is the most important meal of the day, while others believe that skipping breakfast and prolonging the overnight fast has superior health benefits.  In my opinion, it is not when you eat “breakfast” or the first meal of the day, but what you are eating that is most important.  The food you consume, no matter what time you break your fast, will influence your hunger levels, your energy levels, and your mood for the remainder of the day.    

Starting your day off with a bowl of Cheerios, soaked in skim milk, accompanied by glass of orange juice will most likely leave you feeling hungry, lethargic and moody by mid-day. Here’s why:  A breakfast of refined carbohydrates and sugars, even the sugars in fruit juice, will set off a blood sugar roller coaster.  These simple carbohydrates rush into your bloodstream causing a spike in insulin (a hormone that lowers blood sugars) followed by a blood sugar crash.  This, in turn, leaves you feeling hungry, sluggish and reaching for more food.  Not only more food, but most likely more sugary foods, since sugar is highly addictive. The sugar coaster rolls on.  

The consumption of refined, sugary foods also depletes many of our neurotransmitters, the chemical messengers that affect our mood. Depletion of these neurotransmitters can contribute to symptoms of anxiety and irritability. So eating a breakfast high in refined carbohydrates can exacerbate the tension that many of us are feeling right now and sabotage positive thinking and healthful behaviors.

A balanced breakfast of protein, fats and complex carbohydrates will have an opposite and positive effect on your brain and your body.  These foods take longer to digest, help stabilize blood sugars and will keep you satisfied for hours. Protein-rich foods actually aid in the synthesis of neurotransmitters that can boost your mood and increase brain function. Healthy fats, like omega-3 fatty acids, also play a role in helping you manage your moods and can ease depression.  Eating whole grains provides a source of fiber, along with B vitamins that support energy levels and mood, and minerals that nourish every cell in your body. 

So focusing on what you eat at breakfast can truly support healthy behaviors for the rest of the day.  Better mood, more energy, and less hunger will decrease your temptation to turn to food later in the day to satisfy a sugar craving or lift your spirits.  

Combining healthy meals that will satisfy your brain and your body with daily exercise, will allow you to successfully avoid the quaren-10.

Click here to see my favorite breakfast ideas.

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Pets provide people with valuable companionship and unconditional love.  They can also greatly contribute to our health. Having and loving a pet can help to reduce stress and anxiety, ease depression, encourage exercise, and even improve cardiovascular health by lowering blood pressure. 

All of these benefits are even more essential during these nerve-racking times. For those of us who have and love pets, we also want to do all we can to keep them healthy as well.

As I am prepping for the re-launch of the Healthy Aging Summit in June this year, I had the privilege of interviewing an internationally renowned veterinarian Dr. Judy Morgan.  While interviewing her about how to keep our pets healthy as they age, I also took the opportunity to ask questions about how to best care for our pets during this time of pandemic. Dr. Morgan responded that “our pets are sponges of our emotions, and if you are dealing with stress, anxiety and fear, your pets are feeling that way as well.”  Just like humans, pets need to be reassured that everything is going to be OK.

Pets can exhibit anxiety and stress by urinating or defecating in the house, becoming destructive, restless, compulsive or aggressive, or showing signs of fear, such as hiding.

Dr. Morgan reiterated that our pets respond best to calm and loving manners in their human companions. She recommended that we try our best to maintain a normal routine, love and reassure them through snuggling and petting, and keep a sense of calm.  

Some of her recommendations:

• Playing soothing music in the house as opposed to the news
• Maintaining daily walks and playtime
• If you can’t get outside, play games inside like hide-n-seek (hide some treats around the house and have your pet seek them out)
• Offer brain stimulation by teaching you pet a new trick or using a food dispensing toy or puzzle

This can also be a great time to work on obedience training.

One thing she warned against is showing love and affection with food!  Like with people, if we use food to comfort our pets, we will all emerge from this time of quarantine 10 pounds heavier!

During this time of quarantine, you also need to prepare for your pet just as you would prepare your family. This includes having a 2-4 week supply of food, medications (don’t forget subscription medications), litter and other supplies.

And if you are wondering if your pet can contract COVID -19, so far, there have been a few reports of pets being infected: a cat in Belgium and two dogs in Hong Kong.  The Centers for Disease Control and Prevention (CDC) and the World Organization for Animal Health have also said that there is no evidence at this time that companion animals can spread the COVID-19 virus.

If you are so inclined, now would be a great time to adopt or foster a pet.  Many shelters are being overrun with people giving up their pets during this crisis. Additionally, animal shelters, like businesses, have had to go to skeleton staffs, so there are fewer people able to care for the animals. Please reach out to shelters and rescue groups in your area for more information. Even temporarily fostering a pet would ease the burden.

We can best help our pets and ourselves during these trying times by maintaining a healthy routine and finding ways to nurture a calm and peaceful household. 

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!