Beauty, Wellness, Recipes, Food
A broken ankle, a surgery, and accident that restricts your movement does not have to mean extra pounds.
Nothing is as disappointing as not being able to exercise and move around. And we have helped many clients who have gained weight due to an injury, but I want you to have a plan, so if something happens where you need to be still for a bit, you can still keep your weight where it needs to be.
First, realize food influences your weight more than exercise. My first wellness coach became a coach because as a Bar Method teacher she saw students who would take Bar day after day and still be frustrated by unwanted weight. It was what they ate after Bar that needed to be changed. Instead, think of exercise as a buffer: it does burn calories so small indiscretions do not show up; and, it is a micro-habit that points you toward better food choices.
So, if you can’t exercise you have no cookie-safety net and you miss the daily reminder to make good choices after you’ve worked out.
Therefore, you laser focus on food to do what you need done.
You need to eat to heal so you need protein and collagen. During healing the immune system is busy, so you need foods that support the immune system. Inflammation is part of how the body heals an injury - but, you do not want systemic inflammation because it diverts resources away from your healing - so you need anti-inflammatory foods.
What you don’t need during healing are foods that elevate blood sugar or insulin levels. You do not want these foods because you are not moving around. Metabolizing those foods requires that you are active. With inactivity those foods turn into fat.
During recovery skip the pasta or rice one dish meals; sandwiches are not your friend; toast, bagels, english muffins, and oatmeal are not for you; ice cream and desserts will not help you; keeping the snack bin full is asking for weight gain.
You want your diet to look like jolie meals: vegetables, super high fiber grains, protein, and healthy fats in portions that satisfy, but do not exceed caloric needs. Broths and soups are also excellent to use during recovery as breakfast, a snack, or dinner.
Dialing down your diet during this time will not only keep you from needing to lose weight after recovery, but it will help you recover faster. It is a win win.
Words to Live By
I am not a heroine, but I have chosen the person I want to be.