Cart

Your cart is empty

Continue shopping now

My Quarantine Eating Plan

By: Emily Oberg

 

If you follow my personal page on Instagram, you’ve likely been flooded with my cooking and baking which I’ll admit, got a bit out of control lately. During the first two weeks of quarantine, I went way overboard with my diet. I was making cakes, cookies, pasta, bread— you name it, I made it. And while cooking has always been a favorite hobby of mine and a great way to pass the time in this period of lockdown, I was feeling the effects of what I was eating, and it didn’t feel good. I was also snacking incessantly, buying things like crackers, cookies, cheese, chips and chocolate. When you’re home all day, snacking is all you feel like doing but it’s not sustainable, and now that our new normal is staying home everyday all day, we need to correct our bad habits and not get into a snacking frenzy.

 

I’m a person who truly believes and lives in balance. I don’t do extreme dieting and never have, I eat healthy 80% of the time, but I love food more than anything and I’ll indulge when I want to. I absolutely love pasta, ice cream, candy, bread, cake, croissants and anything else that’s filled with sugar and butter. But as we know, these things are not exactly healthy for you or your gut, especially not if you’re consuming them all the time. 


After I started to feel crappy- headaches, upset stomach and bloating, tiredness etc, I knew I couldn’t continue down this junk food spiral for much longer, especially now that our lockdown has been extended another month. So I decided to start eating clean again, and only indulge on occasion, when I REALLY am craving something.


There’s no specific meal plan or diet I follow. I find diets stressful and unhealthy for the mind, I also find that they make me feel deprived and irritable. Some people need to follow diets in order to stay on track, but they’re just not for me. Eating healthy in general is relatively simple— fruits, vegetables, fish and organic meats are good for you, and anything processed is not. Now that’s not to say that the above list is good for EVERYONE, it’s just a general observation and guideline that most clean eating diets follow. I know some people have an issue with meat, but I find that when I eat it I feel good, and I do so in moderation. I’ll have red meat maybe once a week or once every 2 weeks, and chicken around 2 times a week. I’ll have fish more often, usually 4-5 times a week but it changes depending on my mood and where I am in the world. It’s important to note that if you do eat meat, it’s best to consume types that are hormone and antibiotic free, organic and farm or locally raised and grass-fed. When it comes to meat- quality is everything. 


Currently, I’m eating a variety of fruits and vegetables, fish, meat, nuts, salads, white rice and smoothies. When I want to eat clean, I cut out dairy (upsets my stomach), gluten, refined or processed carbs and sugar and grains, with the exception of white rice. I know what my body likes and what it doesn’t. So, what works for me may not work for you- this isn’t a guide to what YOU should be eating, I’m simply sharing what I eat. 


I am a reformed sugar addict. Since I was little, my only vice has been sugar. But when you consider the fact that it’s as addictive as cocaine, it can be a real problem. In the past two years, I’ve made a concerted effort to cut back on the habit, but I’m human and I still enjoy my sweets every now and then. When I eat clean, I substitute candy and cakes for fruit and dark chocolate. It’s equally as satisfying, and you don’t feel guilty or sick after! 


To make things easier for myself, I like to plan a week of meals ahead of time so I know what groceries to buy and so I don’t have to think about it later. I find that when I don’t know what to make or have all the ingredients to make what I want, I end up making something like pasta because it’s easy and effortless. You don’t wanna get into a habit of doing that. So plan ahead if and when you can.


A typical week of meals for me looks something like this:


Monday- ground chicken tacos with cassava flour wraps, homemade guacamole and salsa with a salad. 


Tuesday- grilled steak with white rice and salad 


Wednesday- baked salmon with sweet potatoes and salad


Thursday- baked chicken wings with salad and sautéed green beans


Friday- shrimp stir fry with bell peppers, cabbage, onions and mushrooms, white rice and salad. 


Saturday- soup with Korean chilli paste, chicken broth, cabbage, onion and scallions. 


Sunday- leftovers of whatever I didn’t finish.


Desserts- strawberries, red grapes, blueberries, nuts and dark chocolate (70% or higher), coconut whipped cream with berries or dairy free yogurt with honey. 

 

Snacks- pickles, cucumber, bell peppers with salt, nuts, watermelon, mango, pineapple, RX bars, dried apricots (no added sugar), beef jerky (no sugar added & hormone free, grass-fed beef).


For breakfast, I’ll usually just have fruit. Either berries, a pear, or an apple or banana with peanut butter.


Lunch: eggs, veggies with hummus, gluten free tortilla chips with guacamole, canned tuna, guacamole with veggies, salad with chicken or a protein smoothie.


Again, this is what works for me. Maybe your body needs something completely different, that’s for you to find out. Whatever it may be, just make sure you’re feeling your best and forget the rest! 

Previous
Next

The Wellness Club

Sporty & Rich Wellness

Adverse Reactions to Food: Allergies versus Intolerances

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Many food-related symptoms are mistaken for "allergies" when in fact they may be food intolerances. Food allergy and food intolerance are two distinct reactions with unique characteristics in terms of their underlying mechanisms. Accurately distinguishing between the two conditions is crucial for effective diagnosis and treatment, and ultimately for improving the wellbeing of those affected.

Read more
Sporty & Rich Wellness

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates Many of us know about the physical benefits of exercise, but what about the psychological benefits of exercise? Exercise can help ease anxiety and depression, improve your sleep and keep your memory in check. Here are five benefits your mental health will get from regular exercise. Better Sleep - E

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or...

Read more
Micro-Needling with PRP for Facial Aging

Micro-Needling with PRP for Facial Aging

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Facial treatments that slow and treat the signs of ageing have become increasingly popular as an alternative to, or in conjunction with, more invasive methods like injectables and surgery. Micro-needling is one I am frequently asked about, as it can benefit the skin’s appearance, soften fine lines and improve overall texture and plumpness — but

Read more
Sporty & Rich Wellness - A New Way to Navigate Break-Ups

A New Way to Navigate Break-Ups

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy As a society we have historically romanticized long-term relationships and marriages even if they are totally unhealthy. All of us have likely applauded the model grandparents who stuck it out in their marriage for fifty-plus years, without thinking to inquire about how they both truly experienced the relationship throughout that time. When it...

Read more
Sulforaphane: The Powerful Nutrient in Broccoli Sprouts

Sulforaphane: The Powerful Nutrient in Broccoli Sprouts

Translation missing: en.blogs.article.by Taylor Davis

By: @emma.walsh Broccoli sprouts might be small, but you likely know that this tiny green superfood is packed with health benefits. This is thanks to the high concentration of an antioxidant called sulforaphane. It’s a sulfur-rich phytochemical found in cruciferous vegetables, but is most potent in broccoli sprouts. You might not have heard...

Read more
People Pleasing: What Causes It and Strategies To Stop

People Pleasing: What Causes It And Strategies To Stop

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Do you often confuse ‘being nice’ with doing things out of fear of being disliked or rejected by others? In my therapy practice I commonly work with individuals who struggle with people pleasing tendencies. People pleasing is not a formal mental health condition, rather a set of behaviors that involve placing the needs of others above one’s own needs. This excessive wish...

Read more
Sporty & Rich Wellness - Treating Acne: which blood tests can be helpful

Treating Acne: Which Blood Tests Can Be Helpful

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co When one of my patients presents with skin concerns, a component of my plan is always testing, particularly when it comes to acne. Acne is a concern that can arise for a variety of reasons and bloodwork is a helpful tool in understanding its root cause. Without understanding the cause of breakouts,...

Read more
The Energetic Properties of Foods

The Energetic Properties of Foods

Translation missing: en.blogs.article.by Taylor Davis

  By Dr. Natazia zu Stolberg, L.Ac, DACM Traditional Chinese Medicine (TCM) Nutrition extends beyond just the nutritional content of a particular food by focusing on specific medicinal properties as well as the energetic properties each food holds, and how these energies interact with the body. Foods are categorized as cold, cool, neutral, warm or hot.  In TCM, maintaining a predominantly warm diet...

Read more
Microneedling with Exosomes: The Benefits and the Science Behind It

Microneedling With Exosomes: The Benefits And The Science Behind It

Translation missing: en.blogs.article.by Taylor Davis

By: @snatchedbh In recent years, microneedling has gained immense popularity as a non-invasive skincare treatment for a variety of skin concerns, including acne scars, fine lines, and overall skin rejuvenation. But what if we told you there's a way to enhance the benefits of microneedling even further? Enter "microneedling with exosomes" a cutting-edge skincare technique that's been making waves in...

Read more
Sporty & Rich Wellness - Why Cold Water and Smoothies are Making you Bloated

Why Cold Water and Smoothies are Making you Bloated

Translation missing: en.blogs.article.by Taylor Davis

    By Dr. Natazia zu Stolberg, L.Ac, DACM In Traditional Chinese Medicine (TCM) the stomach is seen as a pot, with the fire under it being our metabolism. This digestive fire is crucial for the efficient breakdown of food, absorption of nutrients and smooth flow of Qi...

Read more
Sporty & Rich Wellness - 10 Ways To Calm Anxiety

10 Ways To Calm Anxiety

Translation missing: en.blogs.article.by Taylor Davis

By: @curanaturopathy Anxiety is a complex and multifaceted emotional and physiological response to perceived or anticipated threats, which we commonly refer to as stressors. This response is characterized by various cognitive, emotional, behavioural, and physical symptoms.  It’s no doubt that anxiety serves a true purpose as a natural and adaptive reaction to prepare us to deal with challenges...

Read more