TNT-5 June 2020

Wellness
Nutrition
Stress and Weight Gain During Quarantine
If you’ve found yourself packing on the pounds during quarantine, there may be a
reason behind it. When stress levels are high, your body produces cortisol which
increases appetite hormones and leads to cravings of high-fat and sugary foods. Stress
can also affect your quality of sleep leading to even an even greater disruption of
appetite regulating hormones.
Recognizing that you are eating unhealthy foods in response to stress is the irst step
toward ixing the underlying problem. When you ind yourself reaching for sweets or
comfort foods, consider if you are truly hungry and try replacing food with a healthy
habit like a quick walk, yoga or a glass of water.
Stock your pantry with healthy snacks and leave the sweets off of your next grocery trip.
Need some ideas? Try one of these 150-calorie options.
• 1/2 cup Greek yogurt + 1 tablespoon of dried cranberries
• 1/2 banana + 1 tablespoon of peanut butter
• 1/2 cup cottage cheese + 1/2 cup fruit
• 10 baby carrots + 2 tablespoons of hummus
• 2 hard boiled eggs
Hydration
Join the Water Wise Hydration Challenge
Wellness
As the temperatures start to rise, so does your need to drink plenty of water. Aiming for at
least eight, 8 ounce glasses daily is a good place to start, but a more accurate way to
determine your personal needs is to divide your weight in half to ind the number of
recommended ounces of water you need each day. If you exercise, work in the heat or are
pregnant, your water needs will be higher. Most of the water we consume comes from
liquids we drink, but nearly 20% is found in the foods we eat. Most fruits and vegetables
have high water content, so remember to include up to 5-9 servings of produce daily to
stay healthy and hydrated. Caffeinated beverages like soda and coffee can act as a diuretic,
increasing your risk for dehydration. Consider drinking one cup of water after every
caffeinated beverage consumed. Remember to sip water throughout the day rather than
waiting until you feel thirsty. Try adding a sprig of fresh mint leaves, or slices of fruit to
give your water added lavor.
Be one of the first 100 members to join the Water Wise Hydration Challenge, July 13— August 24
and receive a Truly Nolen water bottle. Track your water intake and stay hydrated throughout the
summer. Visit the Challenges page at MyHealthPark.com/TN to get started.
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